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
Monday, 31 May 2010
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
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)
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
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
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
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
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
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
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
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
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.
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
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!
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
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
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)
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!"
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
Sunday, 9 May 2010
09/05/10 WOD
Saturday, 8 May 2010
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 !
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
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
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
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