Monday, 31 May 2010

31/05/10 WOD

Buy in:
400m run
10 push ups x 2
10 lunges x 2
10 burpees x 2
10 box jumps x 2

Skill: L-sit holds

Accumulate 5 mins of L-sit holds and time how long it takes you to do so

WOD: UNBROKEN
4 rounds

- 400m run (5 second leeway of 1st run time)
- 30 push ups
- 30 box jumps
- 30 alternating split jumps

3 min rest between rounds

Jay - 58 minutes / 1.36 / 1.35 / 1.28 / 1.31
Will - 12.21 minutes / 1.48 / 1.35 / 1.39 / 1.34

30/05/10 REST DAY

Resty day

Saturday, 29 May 2010

29/05/10 WOD

Am WOD

Buy in:
Dynamic stretches
10 burpees x 2
5 HSPU x 2
20 lunges x 2

WOD: In 12 minutes

- Run 800m
- AMRAP HSPU in remaining time

Jay - 52

PM WOD (in the pouring rain!)

Buy in:
400m run
10 burpees x 2
10 squats x 2
10 push ups x 2

Skill: KFM

WOD: 'TABATA IN THE RAIN'

With a 10kg med ball
8 rounds - 20 seconds on 10 seconds off

- Ball cleans
- Elevated push ups
- Wood choppers
- Bench press
- Russian twists


Jay
- Ball Cleans: 8/8/8/8/8/8/8/8
- Push ups : 16/14//11/10/10/10/10/10
- Wood Choppers: 8/8/8/8/8/8/8/8
- Bench Press: 20/20/20/20/20/20/20/20
- Russian Twist: 15/15/15/15/15/15/15/15

Will
- Ball Cleans 7/7/7/7/7/7/7/7
- Push ups: 20/15/13/11/10/8/8/8
- Wood Choppers: 7/9/7/7/7/7/7/7
- Bench Press: 17/17/17/17/17/17/17/17
- Russian twist: 10/10/10/10/10/10/10/10

28/05/10 WOD

Buy in:
400m run
10 pull ups x 2
10 push ups x 2
10 burpees x 2
10 squats x 2

Skill: Muscle Ups 6-6-6

WOD: 'Barbara'

5 rounds for time of

- 20 pull ups
- 30 push ups
- 40 sit ups
- 50 squats

3 minute rest between each round

Jay - R1 (4.12) / R2 (4.26) / R3 (4.17) / R4 (3.46) / R5 (3.58)
Will - R1 (4.23) / R2 (4.38) / R3 (4.13) / R4 (5.11) / R6 (4.21)

Thursday, 27 May 2010

27/05/10 WOD

Buy in:
10 pull ups x 2
10 sec handstand holds x 2

Skill: Card Warm Up

WOD: Met Con

- 3 min handstand hold
- 40 pull ups
- 50 push ups
- 60 sit ups
- 70 lateral jump burpees

Jay - 18.30
Will - 24.40
Chris - 23.05

Wednesday, 26 May 2010

26/05/10 WOD


Buy in:
400m run
10 burpees x 2
10 sit ups x 2
10 ball slams

Skill: Death By HSPU

WOD: 'Juggernaut'

150 ball slams for time


Jay - Minute 9 and 9 reps (PB) / 6.09

Tuesday, 25 May 2010

25/05/10 WOD

Buy in:
Cycle
10 squats x 2
10 press ups x 2
10 knees to elbows x 2
10 sit ups x 2

Skill: Deadlift 1-1-1-1-1 (80 % of 1rm)

WOD: For time 30-20-10

- K2E
- Push ups

Jay - 145/ 5.50

Monday, 24 May 2010

24/05/10 WOD

Buy in:
11 burpees x 2
10 SDHP x 2
10 kb swings x 2
10 squats x 2

Skill: Thrusters 3-3-3

WOD: 5 rounds for time

12 deadlifts @ 50kg
9 hang power cleans @ 50kg
10 kb swings @ 24kg

Jay - 70 / 10.18

23/05/10 REST DAY

Rest day :)

Saturday, 22 May 2010

22/04/10 WOD

Buy in:
Joint mobs
10 push ups x 2
10 slow squats x 2
20 lunges x 2

WOD: 'Mainsite'

4 rounds for time

400m run
50 squats

Jay - 11.51

21/05/10 WOD

Buy in:
400m run
10 squats x 2
10 burpees x 2
20 lunges x 2
10 dead hangs x 2

Skill: Clean and Jerk 1-1-1

WOD: Fight Gone Bad

3 rounds (1 min rest between rounds)

1 min wall ball
1 min SDHP @ 30kg
1 min box jumps
1 min push press
1 min row (cals)

Jay - 90kg / 112 / 91/ 93 = 296

Thursday, 20 May 2010

20/05/10 WOD

Buy in:
100 double unders
10 dips (ring and bar) x 2
10 squats x 2
10 sit ups x 2
10 push ups x 2

Skill: Deadlift 1-1-1-1

WOD: UNBROKEN

3 rounds unbroken

- 20 kettle bell swings @ 32kg
- 20 pull ups
- 5 HSPU

Jay - 162.5kg (PB) / Round 1 and 2 complete - Round 3 13 swings and 12 pull ups

Wednesday, 19 May 2010

19/05/10 WOD

Buy in:
400m run
10 push ups x 2
10 sit ups x 2
10 squats x 2
10 push press x 2

Skill: 1 Push Press then 2 Push jerk (complex) heaviest

WOD: 5 rounds for time

400m run
12 push press @ 50kg
20 kettle bell swings @ 24kg

Jay - 80/18.46

Notes: Got 3 out of the 5 rounds swings unbroken but for some reason started doing 15 then 5. It was just getting uncomfortable and I think in my head I was not sticking to going for the full 20. But still, good performance overall considering I'm a bit injured but good mental training as well.

Tuesday, 18 May 2010

18/05/10 WOD

Buy in:
500m row
10 squats x 2
10 push jerk x 2
10 push ups x 2
10 pull ups x 2

Skill: Max kipping pull ups / 49 (and a half) PB Gym Record (fell off pull up bar)

WOD: 'Stength Training' 5 rep max

Back Squat 5-5-5

5 @ 100kg
3 @ 112kg (PB)

Bench Press 5-5-5

5 @ 75kg
2 @ 80kg

Deadlift 1-1-1

1 @ 140kg

Monday, 17 May 2010

17/05/10 WOD

Buy in:
400m run
10 SDHP x 2
10 pull ups x 2
10 push ups x 2
10 squats x 2

Skill: Overhead squat 3-3-3-max reps @ 90% of 3 rep max

WOD: "Ellie"

21-15-9

Overhead squats @ 50kg / Pull ups

42-30-18 double unders

Jay - 67.5kg/6 reps @ 60kg/ 12.10

Notes: I need to work on overhead squats!

Sunday, 16 May 2010

16/05/10 Sunday WOD Jay's Choice


"KING KONG"

3 rounds
1 deadlift @ 155kg
2 muscle ups
3 squat cleans @ 90kg
4 HSPU


Jay - 5.38





Saturday, 15 May 2010

Friday, 14 May 2010

14/05/10 WOD

Buy in:
400m run
10 pull ups x 2
20 swings @ 20 then 24
1o push ups x 2
10 slow squats x 2

Skill: Dead lift 5-5-5-max 80% of 3 rep max

WOD: AMRAP 12 minutes
200m run
15 thrusters @ 40kg

Jay - 140/120 for 5/ 5 rounds + 30m run

Thursday, 13 May 2010

13/05/10 WOD

Buy in:
500m row
10 pull ups
10 light dead lifts
10 push ups
10 light squats

Skill: Cleans 2-2-2-2-2

WOD: 'Elizabeth'

21-15-9

Sqaut cleans @ 60
Ring dips

Jay - 92.5 (PB) / 95 for 1 / 9.59 (PB)

Wednesday, 12 May 2010

12/05/10 WOD

Strength Training

AMRAP 3 minutes
- keg clean and press @ 30kg
20 reps

Grip Strength
3 x 150m farmer's walk with 2 x 15kg plates

10 x clean and jerk + overhead walk @ 60kg

then

Buy in:
400m run
5 chest to bar pull ups
10 squats
5 handstand push ups
10 sit ups

Skill: Split jerk 3-3-3-1-1

WOD:
AMRAP in 4 mins
5 push press @ 50kg
10 overhead lunges @ 20kg

rest 1 min

AMRAP 4 mins
400m run
max burpees

Jay - 80/90/ 4 rounds + 2 push presses/ 34 burpees

Notes: "I'm really fucked off I didn't make 95 for 1 on the split jerk. I know I could have that easily but I just didn't make it happen today. Next time, it's mine!"

Monday, 10 May 2010

10/05/10 WOD

Buy in:
400m run
10 empty bar squats x 2
10 pull ups x 2
10 burpees x 2

Skill: Back squats 5-5-5-max reps 90% of your heaviest 5

WOD: AMRAP 10 mins
7 pull ups
7 push ups

Jay - 90/100/110 (PB)/ 13 reps @ 95 / 15 rounds + 2 pull ups

Notes: "Aaaaa yeeee"

Sunday, 9 May 2010

09/05/10 WOD


Sunday WOD

Buy in:
100 double unders
10 sit ups x 2
10 squats x 2
10 push ups x 2

WOD: "Two Guns"

5 rounds
10 KB front squats
10 KB presses
10 KB walking lunges
10 KB thrusters
150m walking lunge

@20kg x 2

Jay - 27.24

"This was fucking horrible!"

Saturday, 8 May 2010

08/05/10 REST DAY

Rest day...

Did my 37 burpees of the day

Friday, 7 May 2010

07/05/10 WOD


Buy in:
400m run
20 double unders x 2
20 kb swings x 2
10 clapping push ups x 2
10 pull ups x 2
Skill: Thrusters 3-3-3-3


WOD: AMRAP 10 minutes
7 thrusters @ 42.5kg
7 pull ups


Jay - 80kg (PB) / 10 rounds + 7 thrusters

Today I was sooo tired when I got back from uni I just fell asleep. When I woke up I knew I needed to get up to get to training but I felt so lethargic and sluggish. Despite that I forced myself up and out the door and just put those thoughts on the back shelf. When I arrived at the gym I was feeling lame during the warm up and thinking I wasn't going to perform well at all. Suddenly that all disappeared and was replaced by a determination to just OWN!
I killed the thrusters by nailing a PB on the second attempt of 80kg for 3. I felt strong and confident with no doubt in my mind that I could do it. I carried this feeling through to the workout where the score to beat was 7 rounds, the goal to get double figures. I got 10 rounds plus 7 thrusters. I think that speaks for itself :)

Thursday, 6 May 2010

06/05/10 WOD


Buy in:
400m run
10 pull ups x 2
10 push ups x 2
10 slow squats x 2
10 k2e x 2

Skill: Snatch (heaviest single)

WOD: AMRAP 3 mins
200m run
max pull ups

rest 1 min

200m run
max burpees

rest 1 min

200m run
max thrusters @ 40kg

Jay - 60kg (attempted 67.5kg) / 48-31-27

Notes: I wasn't feeling snatch today at all. Mind plays such a huge part in lifts and with a lift as technical as the snatch you need to be on the ball mentally. I was fine up to a point and then just stopped believing I could get the bar above my head and that's what happened. Of course it's not out of my reach, if I can do 65 I can do 67.5 but you need to have a solid mindset. I've made good progress with snatch anyway this week so I'm still a happy bunny. The WOD I did self-doubt a bit to begin with when Simon told me my target was to beat Sam's scores (42 pull ups, 30 burpees and 25 thrusters) a tall order to say the least. When I walked out the door to get ready for the 1st run though, I put it all out of my head and just attacked it. "Just 200m and then as many pull ups as you can do, that's it" trying to break it down in my head into smaller chunks. Although it took a lot of effort I did beat her on everything and that's certainly something to be proud of considering how incredible an athlete Sam is.

Wednesday, 5 May 2010

05/05/10 WOD

Deadlift 1rm training: 160kg !

video


Buy in:
400m run
20 kb swings x 2
10 pull ups x 2
20 squats x 2
10 push ups x 2

Skill: 200m run x 4

WOD: 30-20-10

KB swings (24kg) Box jumps

Jay - 44-43-50-49 /6.01

Tuesday, 4 May 2010

04/05/10 WOD


Buy in:
400m run
10 deadlifts x 2
5 dead hang pullups x 2
10 front squats x 2
10 push ups x 2

Skill: Barbell Complex

5 deadlifts
5 hang squat cleans
5 push press
5 front squats

WOD: Sale Sharks

6 rounds - row 30 seconds on, 30 seconds off for total distance

Jay - 65 (PB) / Attempted 70 and broke at 3rd push press

Sale Sharks:
1) 151
2) 148
3) 151
4) 145
5) 147
6) 148

Total = 890

Monday, 3 May 2010

03/05/10 Bank Holiday WOD


Buy in:
400m run
30 squats
20 push ups
10 pull ups
30 sit ups
20 kb swings
20 burpees

Skill: Snatch


WOD: 3 rounds
- Sandbag run (40kg)
- Tyre flips with jump
- Sledgehammer
- Keg clean and press (30kg)
- V.high box jumps



(You keep going with whatever exercise you're on until the person with the sandbag run has come back!)


Jay - 65kg PB! / Completed the WOD without dying :D







Notes: Yesterday I couldn't pick up that sandbag, today I managed to get it onto my shoulder and ran at least 200m with it!

My goal for snatch is to get a bodyweight snatch which I'm only 8kg off doing at the moment :)



Sunday, 2 May 2010

02/05/10 WOD


Buy in:
500m row
10 pull ups x 2
2 overhead keg carry x 2 (20kg)
10 HSPU x 2
20 squats x 2

Skill: Back Squat 5-5-5

WOD: Strength & Power training

3 rounds for time

1) Single object carry (30kg) bag 400m hill climb

2) Overhead keg walks (20kg) x 6

3) Loading - 50kg keg on to 26" box x 10

4) Tire push + 10kg x 2


Jay - 100kg / 28.14



Saturday, 1 May 2010

01/05/10 WOD


Buy in:

30 burpees of the day

10 push ups

10 sit ups


WOD: 'Black Jack'


Jay - 21.49 (PB)