27/06/10 WOD

Skill: Snatch 1-1-1-1

WOD: Sam's Chipper

Squats x 2 @ 70% 1rm (82.5kg)
And run 400m
Muscle ups x 15
And run 400m
Nose + Chest to ground press ups x 20
Toes to bar x 50
Heavy cleans x 10 @ 85kg
And run 400m
Burpees x 50
Ring dips x 15
Indoor row 250m
GTO x 15 @ 70kg
GHD sit ups x 50
Squats x 10 @ 70% 1rm (82.5kg)

Jay - 44.52

26/06/10 WOD

Skill: 1o min clean and jerk (find your 3rm)

WOD: AMRAP 12 mins

7 deadlift @ 125kg
7 HSPU
14 box jumps

Jay - 80 (PB) / 5 rounds + 2 deadlifts

25/06/10 WOD

Skill: Split jerk

2-2-2-2

WOD: Sale Sharks

Jay - 95 (PB) / 899 (PB)

24/06/10 REST DAY

23/06/10 WOD

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

Skill: Shoulder press 3-3-3-1-1

WOD: 'The Chief'

5 rounds:

3 min AMRAP
- 3 power cleans @ 60kg
- 6 push ups
- 9 squats

rest 1 min

Jay - 55/62.5/25 rounds + 2 power cleans

22/06/10 REST DAY

82 burpees

This is the stage where the burpees get hardcore I think. Compared to the early days it's much tougher. However, if spaced out, it doesn't seem so bad.

21/06/10 WOD

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

Skill: deadlift 5-5-5

WOD: Running Cindy

400m run
10 rounds of cindy
400m run

Jay - 150 (PB) / 13.13

20/06/10 WOD

Buy in:
400m run
10 press ups x 2
15 squats x 2
10 pull ups x 2
15 squats x 2

STRONG MAN

1. Max deadlift (170kg)

2. Max clean and press keg (30kg)
60 seconds
3 rounds

15 - 15 - 16

3. Farmers walk medley

25m walk

- 2 x 28kg kettlebell
- keg 20kg, 30kg, 40kg
- tire flips

and back!!

Jay - 5.32

18/06/10 WOD

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

Skill: Burpees of the day (day 78)

WOD: 3 rounds for time

7 muscle ups
100 squats

Jay - 14.09

Note: I wasn't really rushing this one. I still had a head ache and dizzyness on the burpees and my left wrist was playing up which affected the muscle ups. I didn't take it slow but I stayed fairly within a comfortable pace. No point making yourself ill again so you can't train at all for longer right!

17/06/10 REST DAY

Still recovering but feel on the mend. After yesterdays absolute struggle with burpees, today's weren't too bad at all :)

16/06/10 REST DAY

After going all out on Cindy I think the added factor of heat dehydrated me and left me ill

15/06/10 WOD

Buy in:
400m run
20 walking lunges x 2
10 burpees x 2
10 squats x 2
10 pull ups x 2

Skill: Ring dips

Will's WOD: 21-15-9
Push ups
Ring dips

20.13

Jay's WOD: 'Cindy'

24 rounds + 2 squats (PB)

14/06/10 WOD

Buy in:
400m run
10 squats x 2
10 pull ups x 2
5 K2E x 2
10 push ups x 2

Skill: Deadhang pull ups (go for a PB!)

max reps then 3 sets to failure

WOD: '100 burpee pull ups' for time (GI Jane)

Jay - 17 (PB) - 10 - 10 - 8 / 19.50
Will - 8 (PB) - 6 - 6 - 6

13/06/10 REST DAY

Rest Day

12/06/10 WOD

Buy in:
400m run
20 mountain climbers x 2
20 sit ups x 2
10 burpees x 2
5 HSPU x 2

Skill: Handstand push ups

(insert video of Will's progress ---->)

WOD: 10-9-8-7-6-5-4-3-2-1

HSPU
Push ups

Jay - 11.10
Will - 5.50

11/06/10 WOD

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

Skill: AMRAP 4 mins - Bear Crawl U pattern + 10 tire shoulder press

WOD: For time (in a 16kg weighted vest)

400m run
21 burpees
400m run
15 burpees
400m run
9 burpees
400m run

Jay - 6 rounds + 9 shoulder press / 12.12
Will - 5 rounds / 14.24

10/06/10 WOD

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

Skill:
Bench Press 5-5-5-3 (60/70/75/80)
Back Squat 5-5-5-5-5 @ 100kg
10 burpee backflips for time!

WOD: 'Karen'

150 wall ball for time

Jay - 8.20
Will - 14.21 (PB)

09/06/10 WOD

Buy in:
500m row
10 burpees x 2
10 squats x 2
10 push ups x 2
20 sit ups x 2

Skill: 500m row

WOD: 'Sale Sharks'

6 rounds for distance (30 seconds on / 30 seconds off)

Jay 1.41 / 889m

Will - 1.46 PB / 858m PB

08/06/10 WOD

Buy in:
400m run
10 burpees x 2
5 HSPU x 2
20 mountain climbers x 2
10 flutter kicks x 2

Skill: TABATA Boxing

Squat punches

WOD: 'The Seven' (modified)

7 rounds for time

- 7 HSPU
- 7 Thrusters
- 7 Divebomber push ups
- 7 DB deadlift
- 7 burpees
- 7 bicycle sit ups
- 7 pull ups (any grip)

Jay -
Will -

07/06/10

Buy in:
400m run
10 press ups x 2
10 sit ups x 2
10 burpees x 2
10 frontal plane lunge jumps x 2

Skill: Handstand walking

WOD: 'Black Jack'

Jay - 18.35 (PB)
Will - 3 steps / 19.22 (PB)

06/06/10 REST DAY

A well earned rest :)

05/06/10 Crossfit Reading Strength & Power Event

Event 1 - AMRAP 1 minute log clean & press @ 80% bodyweight (57.5kg)

Jay - 11 reps (1 discounted)

Event 2 - Vehicule Pull (3 tonne truck)

Jay - completed

Event 3 - Medley (prowler push), 50kg keg carry, 6 tire flips

Jay - completed (can't remember time)

Event 4 - Deadlift

Jay - 80,100,120,130,140,150,155,160,165,170,175,180,185,190 (PB of 27.5kg)

Semi-final

Event A - Loading (48kg kettlebell, 60kg anvil, 50kg keg, 50kg sandbag, 75kg boulder, 100kg boulder)

Jay - 1.48 (all objects successfully loaded)

Event B - Yoke carry @ 150kg

Jay - completed

Result: 4th place sub 75kg

:D aaa yeee

04/05/10 REST DAY

Rest Day before the comp

03/06/10 WOD

Buy in:
400m run
5 burpees x 2
10 push ups x 2
10 squats x 2
20 walking lunges x 2

Skill: L-pull ups 5-5-5-5

WOD: 4 rounds for time
-800m run
- 15 burpees

Jay - 21.30

'A mentally tough workout given the circumstances, but it was important for me that I did it"

02/06/10 WOD

Deadlift 1-1-1-1-1

Jay - 160kg

01//06/10 WOD

Buy in:
20 kettlebell swings x 2
10 push jerks x 2
10 split jerks x 2
10 squats x 2
5 dead hang pull ups x 2

WOD: 3 rounds

3 minute AMRAP dumbbell clean & jerk @ 40kg

R1 - 20 reps
R2 - 17 reps
R3 - 20 reps

2 minute rest between rounds

WOD 2:

For time

21-15-9

HSPU
Bar Dips
Push Ups

Jay - 13.29