Acd WO Log

[Acd]

10 Rds
Pull Ups
3 rep + 20kg DB(on Ankles then drop for rest)
5 Strict TSC
7 Kipping
22.35
27 sets
Most broken to 3 sets for 1 round,usually weighted + 3 strict,finish strict +3 kipping,finish Kipping
Used Neutral, Pronator Shoulder and Wide Grip respectively
Good WO

[Acd]

Cindy
24 Rds + 5 Kipping Pull Ups

[Acd]

Hang Power Clean
50kgx3
55kgx2
57kgx2,2
60kgx1,1,1,1,1

[Acd]

21 15 9 reps for Time of
40kg Over Head Squat
Handstand Push Ups (Modified)
Mod :Did Push Ups with Legs surported on a fit ball on top of a Bench, then did Half reps(11,7,5) extra of 15kg DB Annold Press
OH Squats broken into 5s, 4s and 1s.
14.38

[rapture]

good work andy,
overhead squats are such a powerful exercise.
get good at them and alot of stuff will become loads easier

[Acd]

Stephen,
OHS are feeling good but still some imbalance in my shoulder flexibility,slowly it comes.

Friday Rest Day


Today CFWU(10reps) x2 + Burpees
Back Squat
60kg x1
80kg x1
85kg x 1,1
90kg x 1,1,1
Butt to MBall

[Acd]

Sunday: Swim and FreeDive to about 5m at Freshwater

Today
3 Rds
Row 500m
Hang Power Snatch 30kg 21 reps
A 13.01
J 17.23
Felt good.

[Acd]

4rds
400m Row
15 Roman Chair straight Leg Raises
15 Back Extensions

11.14
Splits on the Row
R1 1.19
R2 1.29
R3 1.31
R4 1.31

[Acd]

Wed Night Training Cancelled
So J & I hit Barbara over at Tunks inbetween the drizzle.

5Rds 3mins Rest between each Rd
20 Kipping Chins
30 Push Ups
40 Sit Ups
50 Squats

R1 A 2.36 J 2.58
R2 2.56 4.15
R3 3.20 3.38
R4 3.53 3.57
R5 3.51 3.25

[Acd]

21,15,9 reps for Time
55kg Squat Clean/Power Clean
Ring Dips
8.18
My Squat Clean quickly became a Power Clean,technique practise with 30kg as Warm Down.
http://www.zippyvideos.com/2163276773285796/liz_8.18/

Camera Movement:Dude came and wanted to move the bench I had the camera on(no worries there) and then used bench for only 1 set of empty bar Bench Press on a Smith Machine :roll: while the Bench Press rack remained unused.

[rapture]

Andrew and james , those barbara round times are rocking.
fast work boys.

[Acd]

S, we are getting there.You have to make the most of 3 min rest,it seems to go quicker as the Rds go by.

5Rds for Time
400m Row
15 Push Ups with fit resting on Fit which is sitting on a Bench
15 Kip Chins

18.33
Row Splits
Rd 1 1.18
Rd 2 1.31
Rd 3 1.35
Rd 4 1.37
Rd 5 1.35

Hard + Painfull

Andy what the hell is a "fit"? and why is it resting on another one? Im picturing stackable epileptics...but that would be awfully unstable and not very politically correct.

-j

[Acd]

:lol: Sorry that should read "Fit Ball",you know Swiss Ball.Next time we should spot each other on proper Handstand Push Ups.

[Acd]

WU Bear Bar Complex
DL off pins in Power rack
3reps x 100kg
2,2 x 130kg
2 x 140kg
2x 145kg
1,1x 150kg
1,1x 152.5kg
Fail @ 155kg
2x 145kg
2x 100kg

[Acd]

60kg Thruster 10 Reps broken(3,2s,1s)
40 Kipping Pull Ups (20,10,10)
400m Row 1.31
45kg Thruster 30 Reps Broken 5s
30 Kippers (10,10,10)
600m Row 2.27
20kg Thruster 50 Reps Broken 10s
20 Kippers (10,10)
800m Row 3.17

31.09
Hard Soild Chipper.

[Acd]

10km Run in the Drizzle
39.42

[Acd]

Tabata Pull Ups,Push Ups,Sit ups,Squats no breaks
364
Pull Ups (pronator strict) 11,10,6,6,6,6,5,5
Push Ups 20,11,9,8,8,7,6,8
Sit Ups(floor, unanchored,full ROM)25,20,20,13,10,10,10,8
Squats 22,19,14,12,14,13,13,15

As hard as you wish to make it.

[Acd]

5 Rds Max Reps BW Bench + Max BW Pull Ups
BW 70Kg
No spoter so played it safe on Bench,BP all Close Grip, full ROM
Strict 2mins between each
Rd 1 BP 5reps Neutral Grip Strict 17
Rd 2 BP 5reps Wide Grip Strict 13
Rd 3 BP 5reps Neutral Grip Strict 15
Rd 4 BP 5reps Wide Grip Strict 10
Rd 5 BP 5reps Wide Grip Strict 11

I've tried this WO several different ways all great feel.Alternative's include BP to PU no rest then 5 mins rest between rounds,PU to BP no rest then 5mins between Rds.1-3mins between Rds.60kg on BP,+10kg onPU 3mins rest between each.

[jameselliott]

Nice work on the chins dude! thats some impressive numbers when mixed in with the bench.

your going hard on the WODs! nice one. Looking forward to another killer session. you free monday? Ive got the day off.

[Acd]

FYI I haven't been writing up my Warm Ups or Warm Downs ROM work,Skill work that I do aside from main WOD.

DL 5x5
1.30 rest between sets,all Hook Grip from floor
100kg 5x5

J
I sent you a email,hopefully a park session on Monday,Snatch Fran?

[Acd]

For time
50 Box Jumps
50 jumping pull ups
50 17.5kg DB swings
50 steps lunge
50 20kg Push Press
50 Back extensions
50 8kg Wall Ball
50 Burpees
50 Double Unders
27.07

[Acd]

Arvo Session at Monday's Torture@ Tunks(working on the name)
Helen
3x 400m run,21x 20kg KB swings,12 kipping Chins
8.33

Snatch 1min Right continuous 20kg KB 46reps
2mins Rest
Snatch 1min Left continuous 20kg KB 37reps
5mins Rest

Pull Up Progression
1 first mine 2 second min untill fail reps for the minute
15mins
1 to 10mins Strict pronator Chins
11-15 Kipping and Broken

[rapture]

Andrew, outstanding helen time man.

and everything else seems to be coming along nicely.
Q. have u noticed any change in bodyweight since starting crossfit

[Acd]

Nah,4kg under weight,but the 400s are feeling better.This was second WO for the Day and came away feeling good.I was happy with the Pull Up Ladder,keep them strict for longer then I expected.

I am now fluctuating between 70kg-72kg depending on the WOs,before with climbing training it was 67-70kg.
Was discussing with J that I am feeling like getting some Climbing or Boxing training on top of WOD in the coming weeks if time permits.

However Work and Study must come first,would rather just keep up the WOD if I don't have time for Specific Training.
Why? Cause its the Shinizt.

[Acd]

5 Rds for Time & Form
57.5 kg Hang Squat Clean
30 Pushups

Notes:Hang Squat Clean broken into 5s with 45seconds rest between each set of 5.All where Squat Cleans so tech is improving.
Push Ups broken as needed most 15s.

23.31

[rapture]

its great that u are doing squat cleans, if u do power cleans simply to get a faster time, u are robbing yourself of future leg development.
something i did for a long time and i was wondering why i have chicken legs.

your getting strong man, hang squat cleans at that weight are tough.(for me anyway)

i can't wait to get back into training, and maybe catch up to you.


cheers

[Acd]

its great that u are doing squat cleans, if u do power cleans simply to get a faster time, u are robbing yourself of future leg development.
Rodger,Form is starting to come together,but would benefit a lot if had access to platform and bumpers instead of worrying about losing it with metal plates in a Gym.




i can't wait to get back into training, and maybe catch up to you.
No talking yourself down!
Whats the word on the Back?Are you getting any treatments like massage or Physio?

[rapture]

pain is nearly completely gone on the back.
re-hab has been rest and some stabilty exercises,

when i come back look out.
lol

[jamie douse]

Acd,

is kipping thrusting up off the floor from supine possie?

what are kipping pull ups/chins, squat cleans, hang squat cleans, overhead squats, WODs, thrusters & fran?

You, james and rapture are all freaken units! :twisted:

thanks

[rapture]

hey Jamie,
if u get a chance read this.

http://www.crossfit.com/cf-info/faq.html

it will answer most of your qustions

and just to clarify, i'm hardly a unit, in fact i'm quite hard on myself, i'm not very fit at all.

[Acd]

Stephen said it all.
You can just do a search for Hang Squat etc but I would recommend face to face instruction.
Re: Units
Nope not me,this is just training,as I do it I log it,its just not your typical Hypertrophic training.Different Goals Different Effect.

Kipping is a term used in Gymnastics,it requires using the whole body to generate momentum(usually upwards).Here it is used to make a pronator Grip Pull Up into a continous exercise that has a greater cardio effect(via increased volume) then static Pull Ups.

[Acd]

CFWUx2
HSQ Form 30kg2x5
Overhead Squat 20kg 2x5
Back Squat 72.5kg 5x5 AtoA
Notes: 2mins rest between Sets

Skip 3x2 min R30 sec

[Acd]

WU x1
2x2min Skip,5 Burpees

500m Row 1.49

21 15 9
Hands on DBs 50 cm out from Wall,Toes pointed full extension on Wall,1/2 ROM Forward Down and Back.(5s1s3s)
Ring Dip (10s 5s 1s 9)
Push Ups(10,5s,1s 9)
15.48

3x Rds 15 repsSit Up, 15 reps Back Extension, 5 reps Ring Roll Out
Jumping MU muck around

[Acd]

The Suffer yesterday,a good mix of WOs,hope everyone was happy.We start Timers and Check Lists as of Next Sat.
CFWU(no Pull Ups) + Skip 3x2min 30 R
Weighted Pull Ups
Neutral Grip with Dip Belt+plates
3mins Rest between singles
5+15kg
1+30kg
1,1+35kg
1,1,1+40kg
1+45kg 3/4 fail
1,1+42.5kg Negative +3/4 up
1+35kg
5x BW

[Acd]

5Rds
Row 400m
30 reps Box Jump to Bench
30 Wall Ball 8kg

24.44

Row Splits
R1 1.22
R2 1.25
R3 1.30
R4 1.30
R5 1.35

[Acd]

21 15 9 reps for time
100kg DL
Push Ups with feet on 2 benches stacked
+
11 7 4 reps of 20kg DBs double Hammer Curl into Push Press.

12.42

Notes :So it went 21DL,21 Push Up,11 Curl to Push Press etc.
Idea was to give a bit more of a burn to replicate the Handstand Push Up.

DL: broken into 3s with 20 secs strict rest between sets
Push Ups and Curls straight through

[Acd]

WU 2Rds 3min Skip,10 Burpees,5 Chins(Neutral Strict)

21 15 9
50kg Squat Clean
Ring Dips

9.23

Notes:
Squat Cleans into 3s, 5s,1 with 15 or 30 seconds Rest.Getting better but still not as deep as they could be.
Dips into 11, 10,14, 1 :oops: & 9

Warm Down
5x5 20kg OH Squat
5x5 20kg Snatch Grip behind head Press

4 Rds of 15 Incline Sits Ups + 10kg,15 Back extension,5 Pull Ups (Pronator Wide Grip strict)

[Acd]

Warm Up
7 mins of on the minute 5 Pull Ups 10 push Ups 15 Squats.

then
40kg Thrusters 21 reps
400m Run
40kg Thrusters 18reps
400m Run
40kg Thrusters 15 reps
400m Run

Steve 8.32
Vlad 15.38
Andrew 10.35

Then
21reps15 reps9reps for time of
20kgKB Snatch (21L,21R etc)
Pull Ups (kipping)
Catch the Air(Tuck Jumps)

Steve 8.35
Vlad 11.55
Andrew 8.45

Then
3 Rds
L sit Tuck to L x3,Ring Roll Out x3,L Pull Upx3

[Acd]

Day of Freediving and snokleing off Freshwater and Curl Curl.

Then
3Rds for Time
500m Row
20 Jumping Muscle Ups

19.24

Splits on Row
R1 1.44
R2 1.53
R3 1.48

Notes:Due to height restrictions I have to crouch under the Rings and jump into the MU,this however misses the Pull Up and esstiental transition(into Dip) practise,but its better then nothing.

[Acd]

WU Agility Work on Track

5 km Jog on 400m Grass Track 12 laps+ 200m
24.39

Assorted KB work at Home: TGU with 16,Windmills 24,Front Squat 2x16,Bottoms Ups Press 16

[Acd]

Rest, Work + Study Yesterday
WU
3x2min Skip 10Burpees
Samson Stretch,Squats, Push Ups,Cossack
1x 500m Row 1.45 24SPM

Cindy
26 Rds
+ 5 Kippers,10 Push Ups with 15secs to spare(just collasped :oops: )

ROM Warm Down

Notes:
Now having cracked the 25(last Cindy 24) the big numbers like 30 actually seem obtainable. Helped I'm sure by
1) a good Straight Bar,rather then those thin angled crap ones
2)someone to score for you,
3)area cleared directly under the Bar for PushUps and Squats without interruption.
4)Big MBall under you for Squats(don't know why but it helps)
5)Chalk & Towel: it helps get over it
Always amazed by how much this BW complex takes out of you,hence my 3mins lying on the floor recovery.

[rapture]

i tried cindy yesterday and did 5 rounds then quit.

humbled


nice work Andy, thats world class mate.

[Acd]

Thanks Stephen,I can for once believe that 30Rds is within Reach(it just means the first 10 will be harder and the last 10 more painfull :wink: ) after that its time to work Mary.

[Acd]

3Rds for Time
30 Reps 2x12kg KB Double Snatch
30 Kipping Pull Ups
800m Run

A23.42
J27.18

Recomended,Great Work Out :D :D :D

[Acd]

Here's the first set of 30 Snatches
http://www.zippyvideos.com/935942688377 ... 06/*cinder (http://www.zippyvideos.com/9359426883776816/a30x12s.2.06/*cinder)

Kippers went in 5s

The Run was more a Jog 2x around outside of a Cricket Field.

[vladimir]

Did James bring his shirt this time or were women fainting again ? :lol: :lol:

Vlad, I lost the shirt once the rain came pouring in. wet shirt is like a weighted vest! The geriatric park excursion had to call the paramedics. Atleast they went with a smile.

-j

:lol: :lol: :lol: :lol: :lol:

Vlad

[Acd]

:D Js shirts mysteriously keep ripping while in the presence of Women,but will we buy the rain excuse this time. :wink:

10 Rds for Time
Row 250m
25 reps Close Grip Bench Press 45kg

31.42

Spilts on the Row
R1 53.8
R2 55.1
R3 55.2
R4 54.4
R5 54.7
R6 54.4
R7 55.4
R8 53.0
R9 54.0
R10 52.5

I'm no Bench man never have been but this was not a fun WO,no stars.Shoulder and Triceps well wrecked.

[jameselliott]

No stars eh?!

I was gonna do this one tomorrow. Will inform on how my arms feel...and the level of undress that i reach at the local servicemans club. (which might i add is filled with old men with WAAAAY to little modesty for their own good hangin out in the change room! :? )

[Acd]

Run at Tunks Pk around Cricket Field

400m Run
21 reps 40kg Thruster
30 Kippers(Pull Ups)
800m Run
30 Kippers
21 Rep 40kg Thruster
400m Run

15.59

J did slightly Modified Version
18.24

Great WO 3 Stars :D :D :D (not having a star icon I choose smileys)

[Acd]

15 12 9 6 3 reps for ttime
80kg DL
Toes on wall hands on hex DB 45cm off wall Push Ups 1/2 ROM
2x10kg DB Hammer Grip Shoulder Press
Vertical Jump hands touching above Door Frame

10.40

Good WO after yesterday,much harder though,if I could do full ROM HSPUs
2 stars :D :D

[Acd]

Angie
100 Chins Kipping
100 Push Ups
100 Sit Ups unachored
100 Squats

17.07

[meshugga]

how the hell do u do angie in that sort of time andy?
i was lookin at it, that would take me all day.
WELL DONE

[Acd]

Hey Meshugga
I tackle it by going big in the first set of Kippers,this time straight to 35,then in fives from there with short walkaway breaks.30 sec break after chins
Pushups straight to 30 then fives :oops: with breath breaks.30sec Rest after push Ups
Sit up are forearm to knee unachored this time,so sets of 20s,just very slow sets.
Squats where sets of 20s with walkawy breaks.but other times I've managed sets of 50s.

Today
Warm Up
Skip 2min 20 sec R x4
2x 20 Burpees
3Rds 5 chins strict neutral 20 situps
1x 500m Row 1.51

C&J 2min Rest, Mainly Power Clean into Split Jerk
60kg 1
65kg 1,1
70kg 1,1
75kg 1fail close like 3/4 on the jerk,clean was good
72.5kg 1
75kg 1
75kg 1 fail clean fine just can't close the jerk,3/4
72.5kg 1

1min rest
60kg for form (Squat Clean & Jerk)1,1,1,

4Rds Back extension 15reps,30kg DB(one arm) Snatch 3reps(L,R)

[Acd]

2x 500m Row 1min rest
1.50
1.48

Rds for 20mins
5 Handstand Push Ups(off paralettes back to wall,1/2 ROM with assist from J in the up potionof movement)
10 Kipping pull ups
25 Squats

12 Rds 5 HSPU & 10 Kippers

DL 120kg 1,1,1,1,1
Stretch

[Acd]

3Rds for Time
800m Row
50 Unanchored Sit Ups
50 Back Extensions

20.37

R1 3.00
R2 3.07
R3 3.05

[Acd]

CFWU x1 + Burpees
Back Squat 10x2
2min Rest between Squats
Form: Ass to M ball
60kg 2
70kg 2
80kg 2
85kg 2
87.5kg 2
90kg 2
92.5kg 2
95kg 2
80kg 2
80kg 2

[Paul in Hobart]

Is the squat routine something off crossfit?
Is there a point in doing sets of 2 for time?

Just curious!

paul

Paul, you will notice that this WO is not timed, only nominated set rest periods as decided by trainee.
-j

PS: NICE work on the squats mate! 95kg! :D

[rapture]

paul the 10x 2 is not timed, its just a max effort day. rest as long as you need.

[Acd]

For Time
Pull Ups Push Ups Squat
25 15 5
20 15 10
15 15 15
10 15 20
5 15 25
10 15 20
15 15 15
20 15 10
25 15 5

16.50
Cool Work out 2 stars :D :D

[Acd]

Warm Up
Light 1200m 8.07
2x400m 1 Min Rest
1.33,1.35

5km on Grass 400m

21.47

[Acd]

WU
3x
10 Neutral Grip Chins
10 Push Ups

Row 30sec on, 30 secs Rest
5 Intervals 1.41 ave/500m

20min for Rds
1Rds =
30kg DL 10 Reps
30kg Hang Power Clean 8 Reps
30kg Push Press 6 Reps

14Rds + 10 DLs

3mins Rest


Weighted Chins Neutral Grip
2 min Rest between Sets
+15kg 5
+20 5,5
+30kg 3,3,3

3Rds
20 Back extension
10 Screw Push Ups

Great Work Out, 3 Stars :D :D :D

[Acd]

Warm Up
4Rds
5 chins
10 Push Ups
5 Squats
5 Sit ups

4x Row 30 secs on 30 sec Rest
143 ave/500m

Over Head Squat 2mins Rest between attempts
40kg x5
45kg 1
47.5kg 1
50kg 1
55kg 1
55kg 1
60kg 1,1,1
62.5kg 1,1
60kg 1
then

Dead Lift,all hook grip,2mins rest
100kg 1
130kg 1,1
140kg 1,1

then
5 Rds
5chins Neutral Grip strict
20 Back extensions
10 situps unachored.

Felt Good

Rick
PS : Can we delete the ad idiots posts?

[vladimir]

Andrew,

If they don't specify the rest period on crossfit.com, do you assume rest and if so, how much between sets ?

[jameselliott]

Vlad,

for max attempt lifts i would sway towards longer rest periods 3-5min. shorter rest will create a workout with higher intensity, but that might come at the cost of technique which is paramount when lifting big.

i rest atleast 3min between sets for these sessions. listen to your body.

[Acd]

120 Kipping Chins
120 Ring Dips

In sets of 5
5 Chin 5 Dip x 24 sets

17.36

Finish with 3x 400m 2mins rest

[Acd]

Row WU 30sec on 30sec off x3

Fran
21 15 9
40kg Thruster
Kippers

4.35

Haven't tried this for close to 3 months but still a good improvement on the last 5.30 with 42.5kg,however this was with 40kg and usually I try for 42.5 or 45kg.First Set of 21 is unbroken but still much time that can be saved in the last 2 sets that are heavily broken.

http://www.zippyvideos.com/663554489415 ... 35/*cinder (http://www.zippyvideos.com/6635544894151666/a_fran_4.35/*cinder)

Will post J&V as I load them
After hassled by Boss about using Chalk,and what the hell we were doing,what the others where training for etc,getting used to explaining away Crossfit Workouts

[rapture]

just watched the video Andrew nice work.
you beat me by over 4 minutes.

was the reason you broke up the thrusters on the 15 and 9 rounds, because of muscle failure, cardiovascular or both? lol

Fran doesn't like me just like the girls in real life.

[Acd]

Hey Stephen,
Re:Broken sets= Its the Cardio(What Cardio! its only 5 mins?? :shock: ),my plan was to break the Thrusters up into 5s or 3s as per normal and go for complete sets in the Chins but that just didn't happen :oops: The good news is that at this time/pace I still have plenty of room for improvement when I get it all Sets continuous.Unlike BW ones like Cindy where I am flat out with little rest and can't foresee much more improvement in the future.

I don't want no loving from a gal like Fran. :lol:

Today

WU
5Rds Skip 1.30 Rest 20
4Rds 20 Double Unders 5 clap Push Ups
3Rds 5 Chins, 10 Sit Ups(floor unachored),10 Squats

DL
60kg 3 Hook
100kg 3 Hook
140kg 2 Hook
150kg 2 with Regrip Alternate from Here on
150kg 1
155kg 1
157.5kg 1
160kg 1 with assist by two lads who basically lifted it for me but it got me used to the weight in top position.
160kg 1 Slow lots of stalling but I got it
160kg 1 Fail 3/4 Slow, Stalls and lost focus then just gave up

Warm Down
4Rds
5 Chins (Prontor Strict Shoulder Width)
6Reps Saxon Side Bends (1x10kg DB)
10 Push Ups

[rapture]

nice deadlift man,

160kg is outstanding.

[jameselliott]

Nice work A! Dude, our workouts were almost identical! good job on the 160kg!

I think having the confidence to hold the weight in top position makes a great difference. Afew weeks back 160 wouldnt move off the floor for me. After lifting 200 off pins 160 from the floor was alot nicer. i reckon youd rip 200kg off the pins no probs.

you reckon 170 at TSC?!

[vladimir]

Great work guys, 160kg on your bodyweight is fantastic result !

[Acd]

Thanks Vlad,I'm going to need spotters to help from now on,I found the assist made a mental aid in getting the 160.

J : I think 170 would be a good figure to aim for on the day,anything more I think would be pushing too far too quick.

Here's J on Fran
All reps were done I just started the camera a little late.
http://www.zippyvideos.com/168655025417 ... 06/*cinder (http://www.zippyvideos.com/1686550254170596/j_fran_0306/*cinder)

Vlad your vid is coming,the memory card ran out at the 7 min mark,but its a good 7 mins.Wasn't it??

[vladimir]

Vlad your vid is coming,the memory card ran out at the 7 min mark,but its a good 7 mins.Wasn't it??

It was good. This way noone can see Mr Pukey visiting James and Mr Dizzy visiting me after the workout. :lol:

[Acd]

Here's the Vlad
http://www.zippyvideos.com/991801603418 ... an/*cinder (http://www.zippyvideos.com/9918016034189446/vlad_fran/*cinder)

Today
WU
Row 30 on 30 off 4 intervals
3 Rds 5 Chins 5 push ups 5 Squat 5 Sits Ups

A
21 15 9
Handstand Push Up 1/4 ROM with Assist
Dips
Push Ups
10.08

V
21 15 9
12.5 DB Hammer Curl to Shoulder Press
Dips
Push Ups
10.58

Core
3 Rds
1x 7.5kgDB
4Reps Saxon Side Bends
3(L,R) T Get Ups
3(L,R) Windmills
5(L,R) Situps(incline Bench) with DB in One straight Arm

[rapture]

you have mail Andrew

[Acd]

Got it,

Yesterday
Light Boulder
Skip 2mins 30sec Rest
10 Rds

Today
Rds for 20 mins
30kg Push Press 12 Reps
10 Kipping Chins

19 Rds+ 12 Push Press

1700
10 Rds 2mins Skip 30 secs Rest
Stretch.

[Acd]

WU
Row 4 Rds 1min on 30 sec Rest

then
21 15 9
60kg Squat Clean
Ring Dips
Did this as a 3 for technique Rotating through the Cleans usually in sets of 3 reps
Break Downs
A
SC 21:3,3,3,4,3,3,2
D 21:10,11
SC15: 3,3,3,3,3
D 15: 15
SC 9: 3,3,3
D 9: 9
16.55
J
SC 21: 3,3,3,4,3,3,2
Dip21: 10,11
SC 15:3,3,3,3,3
D15:15
SC 9:5,4
D9: 9
16.20
V
SC 21: 9,3,5,4
D21:3,3,5,6,4
SC15:9,6
D15:5,5,5
SC9:5,4,
D9:5,4
18.05

Finish with Play on Power Wheel

[rapture]

is that power wheel as in thing you strap your feet into.

they are awesome on the core

i'm going to see how fast i can do a 400 metre wheelbarrow hand run thingy this week

[vladimir]

is that power wheel as in thing you strap your feet into.


Check out http://www.lifelineusa.com/products.cfm ... oductid=11 (http://www.lifelineusa.com/products.cfm?categoryid=4&productid=11)

[Acd]

S
Yep,Vlad sold me on them,so I ordered one.I don't mind paying for well built bit of machinery.

Fatigued today from a very late night.

Morning
At Work
5x 25 m underwater laps(seaweed) with training fins
15 sec Rest in between laps


1400
5Rds
BW Bench Max Reps
Chins Max Reps
2mins between exercises
No spotter,min WU and fatigue so aimed for 5x5 70kg but after first set realized that today not quite all there and reduced to 65kg
All Chins Strict Neutral Grip
Bench Press Narrow Grip
Rd 1 70kg 3
Chins 15
R 2 65kg 5
Chins 15
R 3 65kg 6
Chins 15
Rd 4 65kg 5
Chins 15
R 5 65kg 5
Chins 15

[Acd]

WU
5 Rds
1 Min Skip,5 clap Push Ups,5 Squats, 5 Chins, 5 Sit Ups

Hang Squat Clean for weight and technique
2 mins rest between sets

Bar Technique x 5
40kg x3
60kg 1,3,2
65kg 2
67.5kg 1
70kg 1,1,1
72.5kg 1
75kg 1,1

Mil Press
40kg 3
45kg 3,3,2,2

3 Rds
TGU DB15kg x3 L,R
Ab Wheel Standing Roll Out x 3

[rapture]

75kg is super nice Andy

awesome work man.

what can you clean from the floor

[Acd]

Thanks Stephen,
That was with metal plates no platform,form felt good,most I've tried from floor is 70kg from memory.I'm finding its all about technique and confidence.That said I don't want to risk injury or damage to equipment so am still playing it on the safe side.Will get to the O lift cert in April.


Today
WU
3 Rds
1min Skip,5 Push Ups,10 situps,5 Squat,3 pronator Chin Ups


5Rds
60kg DL(Hook Grip) 15 reps
500m Row
15 Reps incline Sit Ups with 2x4kg DB held in straight overhead position
Rd Reps/Splits
R1 DL 15 Row 1.48 SU 15
R2 DL 10,5 Row 1.52.6 SU 15
R3 DL 10,5 Row 1.55.5 SU 15
R4 DL 10,5 Row 1.55.6 SU 15
R5 DL 10,5 Row 1.55.6 SU 15

22.49

3Rds
3 Pistols (L,R)
3 Ab Wheel Roll Outs
1 min Kneeling on Fit Ball

[vladimir]

Did you get the LifelineUSA wheel already ?

[Acd]

Vlad
No Used the little crap one at C&P.

Today
WU 3 Rds
1min Skip,10 Push Ups 10 Squats
10 Box Jumps (15 cm small)

5Rds
Row 30 on 30 sec Rest
500m/av
1.50,1.50.6,1.50.9,1.46.3,1.44.7

Pull Ups On the min 1 upwards
All Kipping
16min + 10 Pull Ups
=146

5x5 1min Rest
2x20kg DB Hang Clean and Press

3 Rds 30 Rest between Rds
2x 30kg DB DL 3 reps
Incline Sit Up straight Arm(15kg DB)5 Reps (L,R)
30kg DB One Arm Snatch 3Reps (L,R)


Hope TSC is good for All

[Acd]

S&C Course,Not Bad got to play with Bumpers in the State Gym.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg Bar
50 16kgKB DL
50 Wall ball shots,3kg ball
50 Burpees (Crap Form no Push Ups)
50 Double Unders

20.15

[rapture]

Thanks for the chalk Andrew.

could you give us a rundown on the course. i'm going to do it soon.

[Acd]

Good but in general theory heavy,NSWIS&AIS Lecturers so it was good to hear it from the source.
Will PM you details

Today
WU 5 Rds
1min Skip 5 Push Ups 5 Chins

Tabata 30kg BB Thruster for 15 intervals
Reps per 20sec
8 8 7 6,6,5,5,5,5,4,4,5,5,4,5

Solid WO

Skip 3Rds 3min 30sec R

[Acd]

WU
6Rds
Row 30sec On 30 secs Rest
Ave/500m
152.8,149.9,147.2,147.2,149.8,145.2
SPM 26

3Rds
5 Chins (Strict Pronator)
10 Push Ups
10 Situps

Kipping Chins
30 Sec On 30Sec Rest for 15 Intervals
15,15,13,10,10,10,10,10,10,9,9,10,10,10,9
=160
5 Min Rest

DL 100kg 30 sec Rest
1,1,1,1,1,1,1

4Rds
5 kg Saxon Side Bend 6reps
15kg DB Straight Arm Incline Sit Up 5reps (L,R)

Great WO 3 Stars :D :D :D

[Acd]

Skiping
10 Rds
2min on 30 Rest
From 3 Rd: 20 Double Unders at start of 2 mins

5Rds
40 Second Circuit
Row 200m Rest 40sec
20kg KB 20 Swings Rest 40sec
20kg KB Snatch 10 reps (L,R) Rest 40 sec

Row Splits
37.3,38.5,39.3,38.2,38.7


Some new Photos on AusXfit Blog.

[Acd]

WU
4Rds
1min Skip,
6kg Wall Ball 10 reps
5 Chins Strict

Push Jerk
Bar Drills
50kg 3
55kg 2
60kg 2,2
65kg 1
70kg 1
75kg 1,1,1

With Metal Plates so didn't want to push it and concentrated on form,surprised that 75kg felt so good.Time to get regular access to Bumpers.


1800
5rds
1min skip 20 DU
5 pushups
10 situps

10 Sets of 5reps Neutral Grip Strict Chins +15kg
1 Min Rest between Sets

3Rds
2x 12.5kgDB Thruster 3Reps
5 reps Pronator Shoulder Width BW Chins

[Acd]

WU
5Rds
1min Skip
10 Push UPs
10 Sit ups
5 Burpees

3Rds
400m Row
24kg KB Swing 21 reps
12 Chin Ups

9.21

Splits
1.21
1.30
1.30

[Acd]

The Angie
100 Kippers
Push Ups
Sit Ups unachored
Squats

16.47



1430
Missus at Work
2mins between Sets
24kg KB MP(L,R) 3,3,3,
32kg KB Push Press (L,R) 2,2,2,2,2
5x5 Double 12kg KB Bottoms Up Press

10 Rds
Skip 2mins 30 sec Rest

[Acd]

Skip WU
3x2min 30sec rest


400m Row 1.25 ave/500 1.46
50 6kg Wall Ball
30 Kipping Pull Ups
800m Row 3.09 ave/500 1.58
30 Kipping Pull Ups
50 6kg Wall Ball
400m Row 1.30 ave/500 1.53

16.22

3 Stars :D :D :D Next Time the 10kg Ball

[Acd]

6 Intervals
Row 30 sec on 30 sec off

5 Rds
5 Pull Ups 10Push Ups 15 Squats


OHS
40kg 2
50kg 1
60kg 1
65kg 1
65kg 1

FS
60kg 1
65kg 1
70kg 1
80kg 1
90kg 1

BS
60kg 1
80kg 1
85kg 1
90kg 1
95kg 1

5Rds
5chins pronator strict
10 pushups
15 sit ups

[rapture]

nice OHS and FS andy, good Numbers, love the pic on CF also

[Acd]

Thanks Stephen

At Work
400m Freestyle Short Course
8x 25m Seaweed(underwater) with training fins 20 secs Rest between laps


1400
WU
3 Rds
1min Skip
20 fit ball Situps
10 Push Up
5 10kg Wall Ball
3 Pronator Chins Up strict


5Rds
42.5kg Split Push Jerk 15 Reps
15 L sit Pull Ups
Good form on Jerks, all in 5s
LPU toes pointed, in 2s,3s,5s

18.32


1730

30sec Circuit 10 Rds
30 sec on 30 secs off of
20kg KB Swings Lowest Score=15
30 sec Row LS= Cal 10
Double Unders LS=20
Ab Wheel Knee Roll Outs LS=10

then 5Rds no rest
5reps L then R 20kg KB Snatch
5 Reps Ab Wheel Push Up

[vladimir]

Good work Andrew, nice pic on crossfit.com !

[Acd]

Thanks Vlad


At Work
Short Course 400m
4x 25m seaweeds with training fins
15 sec rest between 25m


1200
5Rds
2min skip 30 sec rest

4 Intervals
20 on 10 sec off Speed Bounce

[Acd]

WU
5Rds Row 30 Sec On 30 Secs Off
SPM 28 Ave/500m 2.19
24 1.52
27 1.49
30 1.47
30 1.46

3Rds 30 Sec Rest btw Exercises
5 Burpees
10 Power Overs
15 40cm Box Jumps

Snatch 2mins Rest btw attempts
Can't Drop so was cautious but wanted to push it a little
40kg 1
45kg 1
50kg 1
55kg Fail
55kg Fail Pissed off cause it feels more mental/technique then anything
55kg 1 BS Technique
50kg Power Snatch 1,1,1,1
Really want to get to a gym with Bumpers and Platforms!!! :x Form and Squat need work.

Deadlift
100kg 3
130kg 2,2,2,2

Strict Shoulder Width Pronator Grip, 1min Rest btw Sets
5x10reps

1800
at Home
5x3 L then R, 32kg KB Snatch, 1min R
5x10 Ab Wheel Knee Roll Outs

[Acd]

Suffer went well should be adding pics tomorrow.

Morning
5Rds
400m Run
15kg DB Thrusters 15 Reps
15 Kipping Chin Ups

22.10




Night
15mins Crosstrainer Hills Level 14
5Rds
20 Push Ups off Wobble Board
10 Ab Wheel Knee Roll Outs

[Acd]

Warm Up
Crosstrainer 5mins Hills L12 140RPM

5Rds
3Strict Chins
5 Push Ups
7 Squats

Squat Clean
for Form
40kg 3
50kg 1
55kg 1,1
60kg 1,1,1,1,1

Since having played with proper platform&bumpers and because of the amount of trouble I have at gyms doing O lifts I have decided if not on platform(which will be arranged soon) I will just focus on technique.
Today all soild Squat cleans,adjusted feet closer on catch,adjusted set position and grip.

Back Squat
Rock Bottom with Pause
50kg 5
55kg 5
60kg 5
70kg(BW) 5,5

Abs
5Rds
5 Push Ups Wobble Board
10 Knee Roll Outs(Wheel)
5 Fit Ball Hamstring Back Arch

Suffer Pics Updated

[Acd]

Skip
5Rds
2min 30 sec Rest

5Rds
3 Chins Strict
4 Dips
2 Standing AbWheel Roll Outs
5 Pike Ups off Fit Ball

5 Rds
3 L Pull Ups
3 Straight Leg Raises
1 minute Kneeling on Ball

[Acd]

WU
Row 30 Sec On 30sec Off
SPM Ave/500
27 2.00
27 1.57
26 1.55
25 1.53
26 1.51

5 Rds
3 Strict Nuetral Grip Chins
10 Push Ups
10 Hyper Extensions


For Time
21 15 9 reps
100kg DL
HandStand Push Up off Paraelettes 1/2 ROM
DL:Set Breaks of 15 sec between sets
21:5s,6
HSPU 21: 10, 11
DL15: 3s
HSPU15:6,5,4
DL9:5,2s
HSPU:8,1

10.34

LSit Chins Toes Pointed
5Sets of 3 Reps
15 secs Rest between Sets

[Acd]

At Work
1000
Short Course 400m Freestlye
6x 25m UnderwaterSeaweed with Training fins
20 sec Rest btw laps



1530
WU
Row
30 secs On 20 secs Rest
5 Intervals

21 15 9 reps for time
40kg Thruster
Kipping Chins
21 T:21
21 C:21
15 T:6,5,4
15 C:6,5,4
9 T:5,4
9 C: 5,4

4.21
No Vid today but the Jman was there.

Bench
40kg 8
50kg 5
60kg 3Narrow Grip,3 Wide Grip
70kg 2NG,2WG
75kg 2NG,2WG some assist
80kg 1,1, NG 1 WG
85kg 1NG,1WG Assist

Back Squat, Rock Bottom with Pause
60kg 5
70kg 2,2,2

[Acd]

Fri
Ocean Swim at Kirra
Bit of Surfing on a borrowed long Board

Sat
Moved 4 cubic metres of Soil, most about 70m to garden beds rest to assorted Fruit trees.
Axe cut 3 Wind fallen trees into firewood.1x tee tree,a camphor laurel and a big muther of a gum

Will double up on WOs in the comming week to catch up.Which should be painfull

[vladimir]

I thought you were there on holidays ? :)

[Acd]

:x Yeah me too.

0900
400m Short Course FS
6x25m Seaweed with Training Fins,20 secs rest btw laps



1130
Cindy
10mins
14 Rds



1430
5Rds for Time
Row 400m
40kg Overhead Squat 15 Reps (Butt to M Ball)
19.21

Row Spilts
SPM Ave/500m
25 1.56
24 1.52
24 1.51
24 1.50
20 1.50

[Acd]

Through out the day
COC #1 single reps close hold for 10 secs
COC#2 single reps for close(getting close)



1800
KB Swing
32kg 5x15 1min Rest btw Sets

Single reps of KB MP(L,R)
20kg 5x1
24kg 5x1
24kg+2.5(Ankle Weight)5x1
32kg 5x1

Clubs
Alternate Mills 50reps

Ab Wheel
5x 10 Roll Outs from Knees

[JE]

nice work on the MPs mate! good to see the 32 going up!

[Acd]

Yeah but it still hurts.


1100
C2 Row
10,000m
40.16
SPM 19
Ave/500 1.59


1430
Super Set with 1minute Rest Btw sets
Weighted Chin Up
Squat Rock Bottom
+25kg 2
S 60kg 3
+30kg 2,2
S 70kg 2,2
+32.5kg 2,2
S 75kg 1,1
+35kg 1,1
S 80kg 1,1
+37.5kg 1
S 80kg 1,1
+40kg 1,1
S 80kg 1,1

5x5
Bench Press Close Grip
60kg

This felt good until I found out I have Linda tomorrow :? .

[Acd]

Linda
Modified
BW 71.2kg
10-1 Reps for Time of
DL 100kg
BP 60kg
Squat Clean 55kg

Break Downs
DL
10:5,5
9:3,3,3
8:3,3,2
7:3,2,2
6:3,3
5:3,2
4:2,2
3:3
2:2
1:1
BP Narrow Grip
10:10
9:5,4
8:8
7:7
6:6
5:5
4:4
3:3
2:2
1:1
SC
10:5,5
9:5,4
8:4,4
7:5,2
6:6
5:5
4:4
3:3
2:2
1:1

25.39

[Acd]

WU
3Rds
2min Skip 30 secs Rest

5km
C2 Row

20.24

SPM 20
Ave/500m:2.02

Ab Wheel
On feet
3x 5 Pikes
3x 5 Hamstring Curls
3x5 Push Ups

32kg KB
3x20 swings 30 secs Rest btw Sets

[Acd]

Yesterday Free Dive off Freshwater with the Missus.


Today
WU
2Rds
2mins Skip 30 secs Rest

Row 1000m
3.50
SPM:23
Ave/500:1.55

5 Rds
25 reps Inverted Burpees(no kip)Spinal Roll to Handstand and back
25 Chin Ups, Used Ring Pull Ups
25 reps Burpees

44.16

1 star :D Torture,One of the harder WOs I've done in a while.
All Burpees with Push Ups and clap
Ring Pull Ups most in Tuck Position

[jamie douse]

Gday Andrew,

2 things

1 - isn't it getting too cold for free diving? It's starting to get real cool over here. We've had one mild summer i think i've been in the water about thrice.

2 - thats an awesome looking workout. Are you able to give a broader description of inverted burpee, spinal roll, handstand etc. I can sort of picture it and I wouldn't mind giving it a try.

Keep training hard.

[Acd]

Re: Free Diving
Yep getting down,but I have a nice 2 piece open cell silicone lined wettie,hmm warm.
I'm new to spear fishing but the more I do it the more I like it.

Inverted Burppee: New to me too.
The full deal is to kip up from floor then straight to kick handstand,back down to squat and roll back to supine go again.
Scaled down for me,roll up/flick from supine to standing into HS and return.
Strangely enough this was the easy part of the circuit :?
Ofcause as usual its straight from you know where.


1100
Row 500m 1min Rest 4Rds
1.50 SPM:21
1.50 21
1.51 24
1.51 23


1400
Front Squat Super Set with Weighted Chins 1mins btw sets
FS
60kg 1
80kg 1
85kg 1,1,1
90kg 1,1,1

Weighted Chins
+15kg 3 Wide Grip
+30kg 3,3 Nuetral Grip
+35kg 2 NG
+30kg 2 WG
+35kg 2,2,2 NG


Bench Press
50kg 5 Narrow Grip
40kg 5 Reverse Grip
45kg 5 RG
50kg 5,5 RG

[JE]

Thats looks like a sweet session you had there mate.

Whats your week looking like? ran out of credit last night so coulcnt text ya back!

Tomorrows looks grewsome too.

[Acd]

Skip
3 Rds
2mins 30sec Rest

3 Rds for time
21 Burpees
21 Squat Snatch 20kg BB
21 Wall Ball 6kg Ball
21 Thrusters 12.5kg DBs
21 Squat Clean 12.5kg DBs

32.12

1 star torture :D I hate burpees,this WO after the FS ysterday was hard.
All burpees with pushup and clap overhead.
Clean and Snatch touch and go,all broken.
Wall Ball straight through, felt good probally because I should have used the 8kg ball but didn't.
Squat Clean felt the hardest because at the end and following Thrusters.
Another Classic.

[Acd]

0800
2x400m FS Short Course

1100
Row Intervals with 1min Rest
200m 44.4 27
250m 52.5 30
500m 1.48.6 22
500m 1.51.2 21
300m 105.9 22
300m 106.9 23
200m 39.1 30


1800
Ab Wheel
10x2 Standing Roll Out
5x15sec L sit holds
Club Hammer Swing 50 each way
Alt Mill 50

[Acd]

WU
3Rds
1min Skip
10 Wall Balls 8kg M Ball

The Murph
Row 1500m
100 Kipping Chin Ups
200 Push Ups
300 Squats
Row 1500m

44.37

Row 1 5.47.8 SPM20
Kippers Sets of 10s to 100 with 20 sec break btw sets
Push Ups Sets of 15 then 10s to 100 then 10s&5s to 200 (20sec Rest )
Squat Sets of 50s with 20sec Rest
Row 2 5.59.7 SPM22

Don't know why people hate Fran when there is Murph to fight with :wink:
One PT that I get on with, came over and did the count thing for the Push Ups and Squats,remarked at the end " I can't believe I just counted 300 Squats,and I can't believe you are still walking"

3 Star WO :D :D :shock: (for the pain factor)

[Acd]

WU
3 Rds
Row 250m
1min Double Unders
Rd 1 55.9 SPM27
Rd 2 55.6 27
Rd 3 53.3 29

For Time
15 Hand Stand Push Ups. Break Downs:5,5,5
1 L sit Pull Up 1
13 HSPU 5,3,3,2
3 LPU 3
11 HSPU 4,5,2
5 LPU 5
9 HSPU 3,2,1,3
7 LPU 7
7 HSPU 5,2
9 LPU 5,4
5 HSPU 5
11 LPU 5,3,3
3 HSPU 3
13 LPU 4,3,3,3
1 HSPU 1
15 LPU 3,2,3,2,2,1,2

16.06

[Acd]

Sat
Suffer in Syd
Fractured Fran
followed by Max Reps of Thruster and Kipping Chins





Today
WU
5 Rds
Skip 1 min
5 Burpees
3 Pronator Strict Chins

For Time
5Rds
DL 100kg 7 Reps
Ring Dips 10 reps

5.13
Intense good Workout

Pistols
3x 5 each Side
Power Overs
3x5

[vladimir]

How did you workout how much weight was the DL ? There was nothing there to say how much to use ?

[Acd]

Vlad,
I used the weight I use for Linda but I think its meant to be a weight at which the 7 reps will be fatiguing while allowing all 5 rounds.

[Acd]

Heavies with J& Crossfit NQ Fiona

Front Squat
Singles
60kg
80kg
85kg
90kg
90kg With Assit
90kg
95kg
95kg with Assit
90kg
60kg

Weighted Chins Neutral Grip
+15 3
+30kg 2
+40kg 1
42.5kg 1
45kg 1
47kg 1
50kg 1 2 finger assit for reach to bar
50kg 1
20kg 5

Fi
FS 40x3
50kg x2
60kg 1
65kg 1
70kg 1
65kg 1,1,1
Weighted Chins Neutral Grip with DB
+6kg 2
7kg 1
9kg 1
10kg 1,1,1
12.5kg 1,1,1

J Man
FS
60x3
80kg x2
90kg 1,1
80kg 1,1,1,1
90kg 1
WCU
+30kg 1
+35kg 1
40kg 1
42.5kg 1
45kg 1
47.5kg 1
50kg 1
20kg x 10reps

[rapture]

hey andy, good to see you are still doing some hard training

[Acd]

Hey Stephen,
How you going in downtown Canberra?
Have you made the move?
All the best with it.

[Acd]

WU
3Rds
Skip 1min
5 Burpees
5 Chins

For Time
400m Row 1.23 SPM 26
30 Kippers 10,5,5,10
21 HSPU 5,5,5,3,3
800m Row 3.06 SPM 23
21 HSPU 3,5,5,5,3
30 Kippers 15,5,5,5
400m Row 1.30 SPM 25

14.51

Fi did a Run on the Treadmill version,and made the Lads in the Gym look soft as she cranked out the chins.

[Acd]

AM
Long Course 500m FS
1x 50 Seaweed with Training fin

1100
5Rds
2 mins Crosstrainer Hills L 15
2min Skip


PM
COC 1&2 Singles (2 almost)

40kg KB 8 Sets of 10 Swings
8 Sets of Ab Wheel Knee Roll Outs

40kg KB Cleans
5x3reps each arm

36kg KB Push Press 1 min Rest
2,2,2,2,2 each Arm

[rapture]

i have been at the new job for 9 days and it is sweet.

all the staff deadlift and squat and there is one guy there who puts me to shame in everything.

they even have a reverse hyper.

so things are going well, still getting settled though. hopefully get the internet on soon

[vladimir]

Great to hear from you Steve, and the place where you work seems like an extra incentive to train hard !

[Acd]

Reverse Hyper, Mmmh lucky.Sooudns like its working out well.

WU
Row 30 secs on 30 secs off
Metres
127
137
138
143
145
All SPM 23-25

For Time Break Downs
50 Box Jumps to Bench 50
50 Kippers and /or Jumping PUs 15(kippers),10,5,10,6,4
15kg DB Swing 20,15,15
Walking Lunge 50 Steps 50
50 Knee to Elbow 20,10,10,5,5
20kg O Bar Push press 30,20
50 Back Extensions 30,10,10

at this point I time Checked at 13.59

50 6kg Wall Ball 20,10,10,10
50 Burpees 10,10,10, (last 20 no jump) 10,10
50 Double Unders 28(tripped up)22

22.28

Burpees and Wall Ball kill me everytime,and the full weight would be a 10kg Wall Ball

[Acd]

O lift Course all day.
Very Good.


35 min Walk with 10kg Xvest (added my ankle weights) through parks with the missus.

3 Rds for Time
2x20kg KB Squat Clean 15reps
Double Unders 21

9.23

Rxed weight is 60kg,but took it easy,good little WO.

[Acd]

Morning
Rest of O Lift Course
Good,but thumbs starting to feel the brunt of continous Hook Grip.
Lots of Squat Cleans at 40kg, some full C&J at 50kg.

Late Arvo
Little fatigued but squeezed in
light Row WU
Back Squat 2mins Rest
7x3reps
70kg

[Acd]

Rest Day yesterday
But assorted COC #1& #2 throughout arvo and some Ab wheel at night.

WU
3Rds
skip 1min
3 Kippers
5 Burpees

then
20secs on 10secs Rest Row 3 mins

Helen
3Rds
400m Row
21 reps 25kg DB Swing
12 Kipping Chins

9.45

Break Downs
Row 1.24 SPM 27
Swing 10,11
Kippers 12
R 1.30 24
S 10,11
K 10.2
R 1.31 24
S 10,11
K 6,6

PM
5Rds
5 Ab Wheel Push Ups
3 Ab Wheel Roll Outs
3 Hamstring Roll Outs

KB Swing 36kg 5x10

[Acd]

3Rds
1min Skip
5 Burpees
5 Chins

4Rds for Time

8kg M Ball Squat/Power Clean 20 reps
Walking Lunge 50 steps
20kg DB Snatch 10 reps R,10 Reps L

14.50
Good WO :D :D Harder then it looks as always. Be prepared to be astonished how hard proper Squat cleans with a M ball will be in the 4th Rd.

[Acd]

WU
4Rds
Skip 1 min
Row 30secs
5 Burpees

Row Ms
131
143
145
144

10 Rds for Time of
10 Kipping Pull Ups
10 Ring Dips

Break Downs
10 10
10 5,5
6,4 6,4
6,4 6,4
7,3 7,3
7,3 7,3
6,4 6,4
7,3 6,4
7,3 5,3,2
7,3 5,2,2,1

11.45
Felt Great.

[Acd]

WU Skip
2x 2mins

Super Set Singles with 25 secs Rest between exercises
Bench Narrow Grip 70kg
Dead Lift 120kg
10x 1

[Acd]

WU
3 Rds
Row 200m
20 Double Unders
5 Strict Chin Ups

Ave/500 on Row & SPM
1.49 26
1.46 25
1.45 24

5Rds of
5 reps DB Dead Lift
5 Reps DB Hang Squat Clean
5 Reps DB Push Press
5 Reps DB Squat

Increase Weight each Rd,Rest as Needed but I was pushed for time so hit the watch and took min rest time.
Weight 10kg 15kg 20kg 22.5kg 25kg
Total Time
12.35
All sets of 5 unbroken

PM
35 min walk with the Missus through Pks wearing 10kg Xvest

10Rds
2mins Skip
30sec Rest

[Acd]

WU
4Rds
200m Row 30sec Rest
stayed at ave/500m of 1.44 24SPM for all 4

5Rds
30 Double Unders
30reps 8kg Wall Ball
45 reps Towell Chin Ups

Break Downs
DUs in 30s
Wall Ball Rd 1 30 Rest in 10s
Towell Chins in 5s

32.07

Painfull, one star :D ,Towell chins where the killer,wall ball felt good.

[Acd]

WU
2x2mins Skip 30sec rest
BW 70.6kg

Restricted Time for WO, just Half hour,brief Warm Up(not enough)and a bad ramp up meant 10kg< then my PB.Next Time.

2mins rest btw attempts
60kg 5
100kg 3 Hook
140kg 2 Hook
150kg 2 Hook,felt great until my next attempt.
150kg 1 1/2fail Hook
150kg Fail Hook
145kg 1 Alt
145kg Fail Hook
140kg 1,1 Hook,1,1 Alt

100kg 2,3 Hook with 1min Rest
60kg 5

[Acd]

Rest Day

10 sets of
6 Hanging Leg Raises toe pointed
followed by
10 Windscreen Wipers
spread through out a 7 hour shift.

[Acd]

Cindy
20 mins for Rounds
5 Kipping Chin ups
10 Push Ups
15 Squats

26 Rds +5 Kippers

This is the first time I didn't improve on my Cindy score :cry: .Mentally tough to keep the intensity up for such a demanding routine.No chalk(forgot it) but thats no excuse.30 Rds is still something to aim for.

1700 24min Jog with the Xvest(10kg)
surprisingly comfortable but would chaff in hot weather,best suited for hill walking or plyo work.

1800-
5x3reps of Strict 4 finger Hold Chins on the Finger Board,spread over 3 hours

[Acd]

WU
3 Rds
1min Skip
10 Burpees
4.35

Row with 1 min Rest
100m T:21.7 Ave:145 SPM:28
200m T:41.7 Ave:144 SPM:29
300m T: 1.03 Ave:1.46 SPM:25

Squat
BW 70.7kg
A to G
60kg 5
80kg 3
85kg 3
90kg 3
95kg 1
100kg 1
100kg F stuck in the Pitt
90kg 1
95kg 1
90kg 1

Neutral Grip Chin Ups +20kg
2min Rest btw Sets
6sets x 5reps

30 Power Overs

[Acd]

WU
3Rds
1 Min Skip
10 Burpees
4.35 same again

For Time
Power Snatch 40kg for 30 Reps
in 5s
5.30 on the dot.

Not willing to go Rxed weight of 60kg without bumpers and platform,as well as technique not good enough to do proper snatch with B&P.

15 reps in 5s
20kg Snatch resonably deep squat.

[Acd]

CrossfitSydney 0800 Sat@Queens Pk
Suffer In Sydney
For Time
50kg Sandbag 50m Sprint
15 Burpees
15 Chins
15 20kg Swings
Sand Bag Sprint
12 Burpees
12 Chins
12 Swing
SB Sprint
9 Burpees
9 Chins
9 Swings

9.13

Then
25 sec L Sit hold
16 Ring Dips
5 Pistols each Leg

PM @ Work
6rds
2mins Skip with 20 Double Unders
30 secs Rest

[Acd]

For Time
20kg DB C&J
20kg Weighted Pull Ups
C&J 10 Reps 5,5
WPU 1Rep 1
C&J 9 3,3,3
WPU 2 2
C&J 8 4,4
WPU 3 3
C&J 7 3,4
WPU 4 4
C&J 6 4,2
WPU 5 5
C&J 5 3,2
WPU 6 4,2
C&J 4 4
WPU 7 4,3
C&J 3 3
WPU 8 4,2,2
C&J 2 2
WPU 9 3,3,2,1
C&J 1 1
WPU 10 4,2,2,1

Great WO but hard,Squat Cleans where hard to maintain,Jerk mostly Push Jerk,some Split

23.07

[Acd]

WU
3Rds
Skip 1 min
10 Push Ups
5 Burpees

250m Row stroke tech

Row 5000m

20.10.9

Ave/500 : 2.01
SPM : 19

[Acd]

WU
5 Rds
1min Skip
10 Burpees

Angie
100 Kippers 27,3 then 5s
100 Push Ups 20 then 10s then 5s
100 Sit Ups unachored 30 then 10s
100 Squats 50 50

18.13

A drop in time,
Had to do it on aCrappy indoor angled bar,last time outdoor straight thicker bar,27 is well below my max for kippers fresh.
My sit ups fell apart I just couldn't keep knocking them out.
As always a great condensed WO

PM at Work
5 Sets of Windscreen wipers and straight leg raises 6reps thorughout work
At Home
5x3 Standing Ab Wheel roll out
20 kg KB Snatch 5x5reps L,R

[Acd]

1100
8Rds
1min Skip
5 Burpees


1400
2 Min Rest btw Sets
80kg Squat
5x5

100kg Snatch Grip DL
5x3

[Acd]

1300
WU
3Rds
2 min Skip 30 sec R

2x 250m Row 1min R
57.7 23 SPM 53.8 28SPM

For Time
21 15 9 reps of
40kg BB Thruster
Kipping Chins

4.16

Break Down
21 21
7,5,3 11,4
5,4 6,3
Still grinding it down but gains are small and metally hard,this needs a training partner,So stop snow boarding J man and get back up to Syd.May try a 45kg Thruster on the Next Fran Day.


1600
5 x 400m Interval (Grass Track) for Form 2 min Rest btw Runs
1.42.79
1.32.09
1.31.10
1.27.85
1.28.04

followed by Drills on 40m

[Acd]

1130
5Rds
2 mins Skip with 20 DUs
10 small Box Jumps
20 Sit ups
6 Burpees

1400
5Rds for Time
12 reps Sumo Dead Lift High Pull 40kg BB
12 Ring Dips

R1 12 12
R2 12 12
R3 6,6 12
R4 6,6 12
R5 6,6 12

7.31


1730
5x15 Ab Mat Sit Ups
3x 10 Ab Mat V Ups
5x3 Ab Wheel Standing Roll Outs

[Acd]

OHS
20kg 5
30kg 5
40kg 5,5,5

Tabata
20kg OverHead Squats 12,10,11,8,8,6,7,7
Push Ups 22,13,12,9,9,10,10,10
16kg KB Snatch 10,10,10,10,10,10,10,10
Chin Ups 10,10,10,6,6,6,6,8
Total = 306
Lowest Score = 31

[Acd]

1100
5Rds
2min Skip
5 Burpees
10 Catch the Air

1400
5 Rds
BW Bench Press Narrow Grip for Max Reps
BW Chin Ups Neutral Grip Strict for Max Reps
2mins Rest btw Exercises
BP 70kg 5,5,5 4+1(Right arm extension not right),3
Chin Ups 19,19,19,14,15

Did something to right arm in BP,but feels alright once finished, more to do with alinment I think.My right leg shot out straight as my right shoulder experience a weakness at full extension.No spotter so still not willing to push bench,I hate it as well.

To fix the Right Shoulder, this seemed to do the trick
5x5 Reverse Grip Bench Press 50kg

[Acd]

Michael
Row 1000m 3.39.2 SPM 25
40kg BB 21 Reps Thruster 5,5,6,5
15 Kipping Pull Ups 10,5
Total Time 8.29

2mins Rest

Row 750m 2.53.4 SPM 22
40kg BB 18 reps Thrusters 6,6,6
12 Pull Ups 6,6
Total Time 7.26

2mins Rest

Row 500m 1.52.3 SPM 22
40kg BB 15 Reps Thruster 5,5,5
9 Chin Ups 9
Total Time 6.15

[Acd]

3Rds for Time
Row 800m
50 Back Extension
50 ab mat Sit Ups unanchored
Row 1 2.58.2 SPM 23
Row 2 3.03.3 SPM 23
Row 3 3.10 SPM 23

21.00

Good WO 3 Stars

Go Qld!!!

[Acd]

20 minutes for Rds of
5 Handstand Push Ups
12 Kipping Chin Ups

1/2 ROM against wall for HSPU

13Rds + 2 HSPU

[Acd]

4 Rds for Time
400m Run
50 Air Squats

12.07
Good WO 3 Stars for Leg Conditioning.

1600
Track Work with the Boss
800m Warm Up 4.26
2mins R
400m 1.26
2mins R
800m 3.32
2min R
400m 1.23
2min R
800m 3.28
2min R
100m for Spring Step
18.59
20 sec R
17.18

[Acd]

1600
120 Kipping Chins
120 Ring Dips
in 5s(5 Kippers,5 Ring Dips) for Time

16.16
Ring Dips broken in last 8 sets

Practised Bar MUs
5x3 on medium bar with toe spring off
then
5x3 on High Bar with big Kip

1700
KB
MP
24kg 3x5 each arm
28kg 3x2reps each arm
32kg 3x1 each arm
36kg 3x1 each arm

Standing Ab Wheel
5x2reps
Ab Mat
3x20

[Acd]

1100
5rds
2 min Skip
5 Burpees
1 min Bag

1700
COC #1
5x3 Full Crush R,L
#2 1x R Full Crush
5x1 forced Crush R,

[Acd]

Hell!!
3Rds for Time
Row 800m
55kg Thruster 15 Reps
21 L Sit Chin Ups on Neutral Grip Bar

Rd1
Row: 3.01 SPM 23
Thruster: 3,3,3,3,3
L Sit CU: 7,5,3,3,3
Rd2
R: 3.11 22
T: 5,3,3,4
LSCU: 10,6,5
Rd3
R: 3.17 21
T: 3,3,3,3,3
LSCU: 11,5,5

30.58

LSits where Strong toes pointed Knees locked,so happy with that.
Thrusters where just hard.
I died on the Row,mainly losing focus on my Stroke rate and Power.
Otherwise Great WO 3 Stars

[Acd]

1100
5Rds
1 min Skip
10 Burpees
1 min Bag
Felt Good

1400
Dead Lift
60kg 3
100kg 1 Clean Grip
100kg 1 Snatch Grip
130kg 1 Snatch Grip
140kg 1 Clean Grip
150kg 1 Clean Grip
160kg 1 Alternate
165kg 1 Alternate
167.5kg 1 Alternate
3mins btw attempts
Felt Great so Happy:)
So
Bench Press 2min Rest btw Sets
50kg 5
60kg 5
70kg 5
75kg 5
70kg 5

Neutral Grip Chin Ups 2min Rest btw Sets
+20kg
5x5

[Acd]

Hang Squat Clean
Bur Warm Up
Bar Squat Clean 5
50kg 1,1
60kg 1,1
70kg 1,1,1,1
75kg 1,1
40kg 3
Not willing to go any further with Metal plates,form getting better.

[Acd]

Yesterday
5Rds
1min Skip
10 8kg Wall Ball
1min Bag

Today@The Suffer
The Furious 50s
50 Half Height Box jumps
50 Jumping Pull Ups
50 16kg KB Swings
50 Lunge Steps
50 Knees to Elbow
50 Push Press 20kg
50 Good Mornings 20kg
50 6kg Wall Ball
50 Burpees
50 Double Leg Springs

19.33

1700
Row
500m 1.30 Rest
1.54.6 22
1.49.1 23
1.48.8 24
1.51.0 24
1.50.3 24

[Acd]

1100
8Rds 15 sec Transition Time
1min Skip
1min Bag

1400
Squat 2mins Rest
60kg 3
80kg 1
90kg 1
95kg 1
100kg 1,1,1,1
75kg 5

Weighted Neutral Grip Chin Ups 2mins R
BW 3
+15kg 3
+30kg 3,3,3,3,3

MP 1min Rest
40kg 3,3
45kg 3
50kg 1,1,1,1


Ab Mat and Ab Wheel assorted at night
Ab Wheel action on Sat
http://www.zippyvideos.com/560525476529 ... 18/*cinder (http://www.zippyvideos.com/5605254765295066/mov00518/*cinder)

[Acd]

21 15 9 reps for Time
of
60kg Push Press
Neutral Grip Strict Chin Ups + 20kg

16.20

Break Downs
21 PP 6,3,4,3,3,2
21 CU 6,3,3,3,3,3
15 PP 3,3,3,3,3
15 CU 6,3,3,3
9 PP 5,4
9 CU 4,3,2
Great WO 3 stars :D :D :D


2000
DL
100kg 1
140 1
130kg 1,1,1
While showing a guy at the gym
Few Ab Wheel stuff

[Acd]

WU
2Rds
2 min Skip 30 sec R
2 min Bag 30 sec R

5Rds for Time
500m Row
15 Knees to Elbow
15 Back Extensions

Row Splits
1.46 SPM 24
1.52.8 22
1.56.4 20
1.54.7 21
1.54.2 22

18.41
Good WO 3 stars :D :D :D

[Acd]

10-1 Reps for Time of
DL 100kg
BP 70kg
PC/Squat Clean 50kg

Break Downs
DL
10 10
9 5,4
8 4,4
7 4,3
6 4,2
5 5
4 4
3 3
2
1
BP
10 5,3,2
9 5,3,1
8 3,2,1,2
7 4,3
6 3,3
5 3,2
4
3
2
1
PC
10 5,3,2
9 5,4
8 5,3
7 5,2
6,3,3
SC
5 5
4
3
2
1

28.38

First Time on full BW BP and it killed me,Spotter would be good,Still hate Bench,Platform and Bumpers would be good for DL and SC.

[Acd]

1100
6Rds
2mins Skip 30sec R
2min Bag 30 Sec R

1400
For Time
400m Row
50 Kipping Chin Ups
400m Row
50 push Ups
400m Row
50 Ab Sit Ups
400m Row
50 Squats



15.03

Break Downs
400m 1.24.8 25
50 PU 15,5,5,10,5,5,5
400m 1.33.5 25
50 Push Ups 30,10,10
400m 1.33.4 25
50 Ab mat SUs unachored 40,10
400m 1.30.0 25
50 Squats 50

[Peter Sbirakos]

lung buster!

good work!

[Acd]

Lungbuster!
Yep, sure was.


1200
5Rds
2min Skip 30 R
2min Bag 30 R

1400
BB Thruster 2min Rest Btw attempts
45kg 3
50kg 2
55kg 2
60kg 2
65kg 1,1 (Top end Push Press)
70kg Fail,1,1,1

Weighted Neutral Grip Chin Up, 2min Rest
BW x5
+10kg 3
+20kg 5,5
+30kg 2
35kg 1
40kg 1
45kg 1,1,1 two Finger assit over the top, controlled back down
50kg 1,Assit over bar controled back down

DL 1min Rest
60kg 3,3
100kg 1
120kg 2,2,2

1800
2x50 ab mat sit ups

[Acd]

1100
5Rds
2min Skip 30sec R
2min Bag 30 sec R


1400
1rep Kipping Chin up for First Minute,2 Chins Second Minute,3 Chins Third Minute and so on
Total = how many minutes plus remanders

18 minutes
+11 kippers
Kipping Pronator Grip on Angled Chin Bar.
Broken sets from 15 onwards


1800
Mucked Around a bit
Some assorted Crushes of #1L,R
1x#2 R,close on Left
3x20 Ab Mat Sits holding two Crushed COC:T, straight armed high position(Good value exercise)
2x5 Ab Mat Sit Ups holding 2x12kg KB straight arm High position
Sitted Side Split Holding 2x12kg KB Overhead Position
3x30 sec

5 x 2reps R,L Cleans of 32,36,40 KB
Ab Wheel
3x10 off knees

[Acd]

Today
Rest and Origin

Yesterday
1000
WU Row
250m 58 SPM 23
30sec R
300m 1.09.1 23
30sec R
400m 1.28.5 24
30sec R
250m 51.5 30

JT
21 15 9 reps for Time
Handstand Push Up
Ring Dips
Push Ups

Break Downs
HSPU
21: 8,3,8,2
15: 5,5,5
9: 5,4
D
21: 12,5,4
15: 10,5
9: 6,3
PU
21: 5,5,5,6
15: 10,5
9: 5,4

8.59

Weighted Chin Ups Neutral Grip 1min R
+20kg 3,5,5,5

Squat 1min R
60kg 3
70kg 3,3,3,3



At Work
Assorted Hanging Leg Raises
Windscreen Wippers over 6hrs
COC#1&2 Crushes

[Acd]

0800
400m short course FS
Seaweed 2x25m 30 Sec R

1130
5Rds
2min Skip 30 Sec Rest
2min Bag 30 Sec Rest

1400
WU
Row
500m 1.54.5 24
1min R
500m 1.51.5 23


20 minutes for Rds
30kg Hang Squat Clean 12 reps
7 Kipping Pull ups

9Rds + 6 HSC

Good deep form on HSC but the postior chain is in pain! started 12 reps clean but had to break down to 3s or 6s.Kipper all straight through.
Good WO 3 stars
:D :D :D

[Acd]

1100
5Rds
2min Skip 30 R
2min Bag 30sec R


1400
Row
200m 47sec
20 R
200m 48sec
20 R
200m 47sec

For Time
50 Pull ups
400m Row
40kg Thruster 21 reps
800m Row
40kg Thruster 21 Reps
400m Row
50 Pull Ups

18.23

Break Downs
50 Kipping Pull Ups 30,10,10
400m R 1.32.3 26
21 40kg Thruster 10,6,5
800m R 3.10.1 23
21 40kg Thrusters 10,6,5
400m R 1.34.1 24
50 Kippers 10,10,10,5,5,5,5

Good WO 3 Stars :D :D :shock:

[Acd]

WU
Row
3x 500m 1min Rest
1.56.5 21
1.55.2 21
1.50.9 23

DL 2min R
100kg 3 Hook Grip
120kg 1 HG
130kg 1 HG
140kg 1 HG
150kg 1 HG
155kg F HG
No focus,lots of stalling, decided not to go to max,plus no 1&1/4 plates so
150kg HG 1,1,1,1,1
100kg 2

Weighted Chins 2min R
+20kg 5
+25kg 5,5,5,5

Bench Press 1min R
On shiney sliver Grip(just inside shoulder width for me)
60kg 5
65kg 5
70kg 3,4,5

Reverse Grip Bench Press 30sec R
40kg 5
50kg 5
55kg 5
60kg 5,5

[Acd]

1100
5Rds
2min Skip 30 sec R
2min Bag (Speed Combos)30 sec R

1400
WU Row
500m 1min Rest
154.3 23
151.8 22
151.4 23

Front Squat
2min Rest
60kg 3
65kg 3
70kg 3,3
75kg 3,3
80kg 3

Over Head Squat
1min Rest
20kg 3
40kg 3
45kg 3
50kg 3
55kg 3

Pronator Grip Shoulder Width Strict Chins
30sec R
10,10,10
Push Ups
30 Sec R
30,30,30

[Acd]

WU
Row
500m 1min R
1.56.6 23
1.53.5 22
1.50.9 23


Barbara
20 Kipping Pull Ups
30 Push Ups on Hex DB Handles
40 Ab Mat Sit Ups anchored (much easier then Unachored)
50 Squats
3min Rest between each of the 5 timed Rds

2.13
2.27
2.38
3.01
3.50

Last round, I was totalled,had to slow down on the sit ups and squats.As usual Xfit is very surprising,last time Barbara was in Jan,I didn't expect improvment due to the long time gap and the spanking intensity of Barbara,but first Rd flew by and felt strong.

[Acd]

1100
WU
Row 500m 1min R
Drag Setting 3
1.54.4 23
1.49.9 23
1.50.5 24

Tabata
20 sec work for reps followed by 10 sec Rest for 8 intervals per exercise,no rest between exercises
Kippers 13,8,8,8,8,6,8,6= 65
Push Ups on Hex DB Handles 20,15,15,10,10,10,10,10= 100
Sit Ups ab mat unanchored 15,11,10,10,10,10,10,10= 86
Squats 18,15,13,14,14,16,15,19= 124

T=375


1minR Super Set
After DL Warm Up(60kg/100kg)You do 1rep DL rest 1min then 1 rep Chin Up for 5 sets each.
DL
60kg 3
100kg 1
130kg 1,1,1,1,1
Weighted Neutral Grip Chins
+30kg 1,1,1,1,1


1700
Row
250m Fast Starts x5
KB 28kg Swings 10reps x 5
Rest 2 mins
5x3 L,R Snatch with 28

[Acd]

Yesterday Rest and
5Rds skiping
2mins 30 sec R

1100
5Rds
2min Skip 30 sec R
2min Bag 30 sec R

3Rds
400m Row
21 reps 25kg DB Swing
12 Kipping Chin Ups

8.39

Splits on Row Drag setting 5
1.21.3 25
1.30.8 25
1.34.2 24


1800
8 Rds
1min Skip 15sec R
1min Bag 15 sec R

[Acd]

Push Jerk
3-2-2-2-1-1-1-1-1 reps

30kg 3
40kg 2
45kg 2,2
50kg 2
55kg 1,1,1
60kg 1
62.5kg 1
70kg F
62.5kg 1

1600
28kg KB Assorted Drills for 30 mins
Mainly Long Cycle C&J

[Acd]

No acces to a bar or bumpers for Grace
So
Assorted KB Drill
Warm Up
5x 28kg 10swings 20 sec rest between Sets

C&J Long Cycle 32kg 30 sec R
5,5,5,5( each Arm)


2x16kg KB Long Cycle C&J
30 Reps for Time
1.42

Snatch 28kg KB 20 sec R
Singles each arm
1,1,1,1,1,1,1,1
32kg KB
1,1,1,1,1,1,1

Swing 40kg 30 sec Rest
5x10 swings

Ab Mat Sit Ups
3x 20

[Acd]

WU
Row 250m 30 sec R
ave time spm
1.58.1 25.1 24
1.52.1 56.1 24
1.56.7 58.4 23
1.53.1 56.5 24

20min for Rds
21 Jumping Pull Ups done on top of Power Rack
15 reps 30kg Thruster

5Rds + 21 JPUs

Surprisingly hard in the 21 JPUs

DL 30sec R
100kg 1
130kg 1,1
140kg 1,1

Wide Grip Pronated Chin Ups
20 sec R
5,5,5,5,5

COC #1,#2,#3
Crushes of #1 for reps
2 Crushes of #2 R
Attempts with #2,3

[Acd]

WU
Row Drag 5
500
1.56.7 22
1min R
1000m
3.54.3 ave:1.57.1 21
1min R
500m 1.51.1 24

Back Squat
2min R
60kg 5
70kg 5
75kg 5
80kg 5
85kg 5
Weighted Chin Nuetral Grip 2min R
+15kg 5
+30kg 3
+32.5kg 3
+40kg 1
42.5kg 1,1,1,1

DL 1min R
100kg 3
130kg 1
140kg 1
145kg 1,1

Bench 1min R
Narrow Grip on the Shine
60kg 5
70kg 3
75kg 3
80kg 1,1,1

Row
500m 1.55.3 22


1700
35min Walk in GP and 10kg Vest

[Acd]

1100
5 Rds
2min Skip 30 sec R
2min Bag 30 sec R


1400
Warm Up
Row 500m Drag 4
1.56.8 21

3 Rds for Time
800m Row
50 Back Extensions
50 Ab Mat Sit Ups unachored

17.56

Good Improvment,Row Splits much the same but the Sit Ups much better.
Row Splits Drag 3
3.00.5 23
3.04.9 21
3.07.7 21

In order to address my rounded shoulders and my shit Bench
Bench Press Wide Grip
50kg 5
55kg 5,5
60kg 5
65kg 5,5
Narrow Grip
80kg 1
60kg 6

[Acd]

The Suffer
Cindy
20 min for Rds
5 Kipper
10 Push Ups
15 Squats

23Rds
+ 5 Kippers
+ 9 Push Ups

Not my best result but felt strong throughout.Little crowded doing Cindy with the Suffer Crew,have to clear from chin bar and move to other area for PU and Squats.
Still 30 Rds in good form is the goal.


1600
40min Walk with the Boss
with GPs and 10kg Vest

KB work
Warm Up with 20kg various drills

28kg KB
LC C&J 30 secs Rest btw Sets
10set x 2 rep(L,L,R,R)
Snatch
10x2 (L,L,R,R)

[Acd]

Overhead Squat 7x3
40kg 3
45kg 3
47.5kg 3
50kg 3
52.5kg 3
55kg 2,1
57.5kg 1,1,3

Power Clean
70kg 1,1,1

For Time
run 200m
25 Kipping Pull Ups
Run 200m
25 Push Ups
Run 200m
25 Ab Mat Sit Ups
Run 200m
25 Squat

7.08

Sand Bag Muck Around
60kg SB Load & Cleans

[vladimir]

Andrew, can you email me my results from yesterday ?

[Acd]

Vlad, Can Do.
Looks like you will be a star on the Crossfit Blog again,good pic of you in the OHS.

Warm Up
Row
500m 1min Rest Drag 3
1.56.3 22
1.56.1 21
1.55.6 21
1.53.6 22

For Time
25 Steps Walking Lunge 25
20 Kipping Pull Ups 20
50 Box Jumps to Bench 30,15,5
20 Double Unders 20
25 Dips 20,5
20 Knee to Elbows 10,10
30 30kg DB Swing 30 reps 10,10,10
30 ab mat Sit ups 30
20 rep 10kg DB Hang Squat Clean 10,10
25 Back Extensions 15,5,5
30 8kg Wall Ball 20,10
45 Rope Chin Ups 10,10,5,5,5,5,5

19.24

[Acd]

1100
4Rds
2min Skip 30 Sec Rest
2min Bag 30 sec Rest

1400
Row
500m 1min Rest Drag 3

1.59.7 22
1.53.6 22
1.51.1 23
1.52.4 23
1.56.3 24

21 15 9 Reps for Time
C&J 55kg
Kipping Pull Ups

15.01

C&J Broken mainly into 3s or 5s some 2s
Kippers straight through.
This I think is another great Bench Mark Work Out
3 Stars :D :D :D

Bench Press 1min R
40kg Narrow Grip 10,Wide Grip 10
50kg NG 5,WG 5
60kg NG 5,WG 5
70kg NG 5,WG 5
75kg WG 3

[Acd]

1100
4Rds
2min Ship 30 sec R
2min Bag 30sec R


1400
WU
Row 500m Drag 10
1.57.9 22


3Rds for Time
Row 500m
21 reps Bench Press 65kg Narrow (on Shine) Grip

Row Splits Drag 3
1.49.4 25
BP 5,3,2,2,3,2,2,2
1.54.2 25
5,2,3,3,2,2,3,1
1.52.0 25
6,3,2,3,2,2,3

22.50

40kg Wide Grip 10

Super Set 1min R btw Exercises

Weighted Chin Neutral Grip +30kg
3,3,3,3,3,3,3
Dead Lift 130kg Hook Grip
1,1,1,1,1,1,1

[Acd]

Fri
DL
7x1
140kg Hook Grip 2min R btw attmepts

Sat
Suffer & at Work
5Rds
2mins Skip 30 sec R
2min Bag 30 sec R

Sunday Suffer

Warm Up
Row 500m 1min R Drag 4
1.54.2 23
1.53.6 23
1min R
1000m
3.56.9 21


5Rds
70kg Bench Press Narrow Grip Max Reps
Pronated Grip Chin Ups Strict Shoulder Width Max Reps
2mins Rest btw attempts
Rd1 5,15
Rd2 6,15
Rd3 6,15
Rd4 6,15
Rd5 5,13

35 min Jog with Boss & new $60 Asics.

[Acd]

Yesterday
4 Rds
2min Skip 30 sec Rest
2min Bag 30 sec Rest

1400
5Rds
25 Wall Ball 8kg M Ball
21 Kippers
21 Dips

18.39


Today
Warm Up Row
500m 1min Rest Drag 4
1.56.9 22
1.53.5 21
1min R
1000m
3.58.4 19

Front Squat 2min R btw attempts
50kg 3
60kg 3
70kg 3
80kg 3
90kg 1,Fail,3 Half ROM
85kg 3,3

Back to Back
MP 1min Rest
30gk 5
35kg 5
40kg 5
45kg 5
40kg 3

DB Dead Lift 1 min R
2x45kg 3,3,3
2x47.5kg 3,3

[Acd]

Yesterday
10 Rds
Skip 2min 30 sec Rest


Today
3Rds
2min Skip 30 sec R
2min Bag 30 sec R


1400
Warm Up
Row
500m 1min R Drag 4
1.56.0 23
1.53.4 22
1.50.5 23

20min for Rds
5 HSPU 1/2 ROM against Wall
10 Pistols 5 each Leg 2finger assit from bottom position
15 Kipping Pull Ups

9Rds
+5 HSPU,10 Pistols,5 Kippers

As Usual 20min for Rds is mentally and physically fatigueing regardless of what group of exercises.

[Acd]

Warm Up
Row
500m 1min Rest Drag 3
1.58.6 21
1.54.1 21


For Time
10-1 Reps of
100kg DL
60kg Bench Press
45kg Squat Clean

Break Downs
DL
5,5
5,4
4,4
4,3
3,3
3,2
4,3,2,1
BP
10
6,3
5,3
5,2
6,5,4,3,2,1
Squat Clean
5,5
7,2
5,3
7,6,5,4,3,2,1

21.39

[Acd]

The Suffer

Run 800m
100 unachored Sit Ups wrist to knee
100 24kg KB Good Mornings
Run 800m

16.44


Arvo
KB Course
Complex at the end

3Rds

20 24kg KB Swings
20 Push Ups
5 Laps of a Basket Ball Court

[Acd]

Mon
Fran
4.06
Slowly clawing it down.

Tue
1000m Row
4.00 20 Drag 3

20mins for Rds
10 reps 4okg Squat Clean
10 Dips

8Rds +5 SC

[Acd]

Yesterday
1100
4Rds
2min Skip 30 R
2min Bag 30 R

1400
with Troy
Row WU
500m 1min R
Drag 4
1.57.2 19
1.52.9 21
1.51.7 22

For Time
7-1 Reps of
100kg DL
65kg NG Bench Press
+20kg Weighted Neutral Grip Chin Up

19.58


1730
5000m C2 Row
Drag 5
20.06


Today
Row 2500m
Drag 4
9.57.6 19

[Acd]

5Rds for Time

Row 500m
3 reps 35kg Snatch
15Reps 35kg Overhead Squat

20.24

Row Splits
Drag 4
1.44.8
1.58.0
1.56.7
1.58.9
1.58.1



Back Squat1min R btw
5x5
70kg

[Acd]

Yesterday
DL 60-150kg singles
Farmers Walks with 120kg(60 each)

1200
Row Drag 3
500m 1.58.4 22
1min R
1000m 3.56.9 20

20min for Rds
10 steps Lunge with 2x 12.5 kg DBs
Chin Ups 10 reps with 12.5kg in Dip Belt Neutral Grip Strict

9 Rds +10 lunges +6 Chins

Sunday


Row 500m
30 reps Bench Prss 65kg
Row 1000m
20 reps Bench Press 65kg
Row 2000m
10 reps Bench Press 65kg


25.12

Row Splits
Drag 4
500m 1.46.3 25
1000m 3.55.8 20
2000m 8.06.3 19

[Acd]

Row
500m 1min Rest Drag 4
1.58.1 24
1.51.1 24
1.50.3 23
1.52.2 23

Thruster 2min Rest
40kg 3
45kg 2
50kg 2
55kg 2,1
60kg 1,1,1
65kg 1


Bench Press WG
60kg 5
70kg 5,5,5

Weightd Chin Up
+30kg 5,5,5,5,3

Squat 70kg
5x3

Clean 50kg for Form
1,1,1,1,1,1,1,1

[Acd]

1130
7Rds
Skip 2min 30 sec Off


1500
Row Drag 3
500m
1.54.3
1min R
1000m
3.56.1
1min R
500m
1.52.3


Minute Ladder for Kipping Pull Ups
18 minutes
+ 13 kippers

Metally Drained
DL
100kg 3
105kg 3,3,3

40kg Squat Clean
3,3,3,3

Realized I shouldn't have done a Pull(DL) after the Kippers,felt very slugish.

[Acd]

1100
5Rds
2min Skip
30 sec Handstand


1400
500m Row 1.47.0 27

For Time
15,9,5
25kg DB Snatch(15L,15R etc)
Burpees

5.13


Row
2500m
10.14.6 18
4min Rest
2500m
10.10.1 19


1830
10kg Jog
52.41

[Acd]

1100
4Rds
Skip 2min 30 sec R


1400
5x500m 1min Rest Drag 5
1.58.5 23
1.55.6 22
1.54.3 22
1.53.8 22
1.55.4 21

Chin Ups Pronated Wide Grip Strict 1min R
5,5,5,5,5,5,5,5,5,5

[Acd]

The Warm Up
3Rds for Time
5 Burpees
10 16kg KB Swings
40m Sprint

2.25

The Suffer
Candy
5Rds for Time
20 kipping Pull Ups
40 Push Ups
60 Squats

21.08

[Acd]

Sunday
Row
500m 1min R
drag 3
1.56.9 23
1.51.1 23
1.51.7 24
1.51.1 24

DL 2min R
100kg 3
120kg 2
130kg 2
140kg 1
150kg 1
155kg F
150kg F

BP
70kg 3
75kg 2
80kg 1 (assit 2 finger)
80kg 1,1
85kg 1

Squat
60kg 3
70kg 2
80kg 2
85kg 1
90kg 1
95kg 1
100kg 1

1030
StrongMan Work

Vertical Lift
40kg,50kg 60kg for singles


75sec for Reps
Clean &Jerk 55kg
12 reps

75sec for Reps
DL 120kg
9reps

50m Farmers Walk (25m turn 25m)
65kg 28sec
67.5kg 24sec

[Acd]

Monday
5Rds
2min Skip 30 R

For Time
21 15 9 reps
50kg Power Clean
Dips

4.54



Today
1100
6 Rds
2min Skip 30 R


1400

4x500m 1min Rest Drag 4

C&J 1min R
50kg 1
55kg 1
60gk1,1
65kg1,1
70kg 1,1,1

Chin Ups Pronated Shoulder Width Strict 1min R
5x5 +15kg

MP 1min R
3x5 40kg
2x5 45kg

[Acd]

1400
1000m Row Drag 4
3.56.3 20

3Rds for Time
500m Row
30 reps 30 kg BB Thruster
30 Kipping Pull Ups

20.48
Row Splits Drag 5
1.45.2 27
1.55.4 23
1.59.1 24

[Acd]

DL 1min Rest
100kg 1
120kg 1
130kg 1,1
140kg 1,1,1
145kg 1,1,1

Neutral Grip Chins 1min Rest
+30kg 2
+40kg 2,2,2,2,2,2

Front Squat 1min Rest
60kg
5x5

Bench Press 30sec Rest
60kg
3,5,5,5,5 (WG) 5,5 (NG)

[Acd]

5Rds for Time
Row 500m
30 Box Jumps onto Bench
30 8kg Wall Ball

23.33

Row Splits
1.50.7 25
1.55.1 23
1.53.8 23
1.51.0 24
1.56.0 26

[Acd]

Row 500m Drag 4
1.52.3 24
1min Rest
2000m
7.45.4 21


5 Rds For Time
21 Reps 35kg BB Sumo Dead lift High Pull
12 reps Handstand Push Ups 1/2 ROM

13.45

SDL HP mainly broken into 7s after Rd 2
HSPU broken as needed


Front Squat
65kg -70kg
5x5 1min R

[Acd]

2km Swim Long Course
15 sec Rest every 200m
Assorted FS/ BS Drills

[Acd]

Row Drag 4
500m 1min R
1.56.3 24
1.51.6 23
1.49.1 24
1.51.0 24
1.52.8 24

Weighted Neutral Grip Chins
2min Rest btw Attempts
+30kg 1
+35kg 1
+40kg 1
+45kg 1,1,1
+47.5kg 1,1
+50kg 1 assit over Bar,1 assit

Squat Clean
50kg 3,3,3,3,3

Sit Ups
1x10kg DB 5L,5R x3
2x10kg DB 5,5,5

1700
Swim
1.5km long Course
100m Assorted Drill 15 sec R

[Acd]

5 Rds for Time
500m Row
20kg BB Thrusters 30reps

19.30

Row Splits
Drag 4
1.45.2 26
1.55.7 24
1.58.8 23
1.57.9 22
1.58.3 22

Thrusters mainly 15s 10s 5s


Squat Singles
60kg
70kg
80kg
85kg
90kg

Bench Press
60kg 5
70kg 5,5,5

[Acd]

Skip Warm Up
5 rds
2min 30sec R

OHS 2mins R
40kg 3
45kg 3
50kg 3
55kg 3
60kg 3
65kg 3
70kg 3

Weighted Pronated Wide Grip Chins Ups
+20kg
5x5

Squat 70kg
5x3

Ring Push Ups
Ring Row
Ring Roll outs

[Acd]

Row Drag 4
500m
1.51.1 24

2000m
7.52.8 20

20min for Rds
21 reps 35kg Sumo Dead Lift High Pull
12 L Sit Chin Ups

7Rds +20 SDLHPs

BP WG
50kg 5
60kg 5
65kg 5
70kg 3,3

Military Press
40kg 5
45kg 5,4,5,5

[Acd]

Row Drag 4
1000m
3.53.9 21
1min R
500m
1.54.9 22
1min R
500m
1.53.1 21

For Time
50 Back Extensions
50 Ab Mat Sit Ups Unachored Feet Flat
40 BE
40 SU
30 BE
30 SU
20 BE
20 SU
10 BE
10 SU

6.35

Squat Cleans
40kg 3
50kg 3,3
60kg 3,3,3
70kg PC 2,2

Front Squat
50kg 5
55kg 5,5,5,5

[Acd]

Row Drag 4
500m 1min R
2.00.1 21
1.57.9 21
1.57.0 19
1.56.2 21

For Time
50 8kg Wall Ball
50 L Sit Pull Ups
35 8kg Wall Ball
35 L Sit Pull Ups
20 8kg Wall Ball
20 L Sit Pull Ups

16.14

Break Downs
50 Wall Balls
L Sit 5s 3s,2s
35 WB 20 10 5
35 LS 5s3s2s4
20 WB
20LS 3s,2s,4

C&J
40kg 3
50kg 3
55kg 3
60kg 3,3

[Acd]

Row Drag 4
250m
52.5 29
1min R
500m
1.53.3 22
1min R
1000m
3.55.3 20
1min R
1500m
5.58.4 19

For Time
21 45kg Squat Cleans
42 Back Extensions
15 45kg SC
30 BE
9 45kg SC
18 BE

9.40

Military Press
40kg 3,3
45kg 3
50kg 3,3
55kg 3,3

[Acd]

Tuesday
For Time
row 1000m
20 kipping Pull Ups
30 Box Jumps

18.29

Row Splits Drag 4
3.47.8 21
3.58.6 21
4.00.8 22

Bench Press WG
50kg 5
60kg 5
65kg 5
70kg 5,5

Back Squat
60kg 3
70kg 3
80kg 2
85kg 2
90kg 2

Wednesday
Row Drag 4
500m 1min R
1.52.7 24
1.54.6 23
1.54.5 23

Deadlift
110kg 3
130kg 2,2
135kg 2
140kg 1
145kg F
142.5kg 1
145kg 1
147.5kg F

Bench Press Narrow Grip
70kg 5x3

Neutral Grip Chins
+30kg 3,3,3,3,3

[Acd]

Thursday
5Rds
20 Burpees
10 Handstand Push Ups
Row 500m

25.25
Row Splits Drag 4
1.53.1 24
1.56.2 23
1.55.4 23
1.57.8 21
1.55.3 24

Saturday
Row
500m 1min R
1.59.2 23
1.57.3 21
1.59.1 21
1.56.4 23

Front Squat
60kg 3
70kg 3
80kg 3,3
85kg 3,3,2

Chins Pronated Strict 1min R
5x5 +20kg

DL Short Breaks
100kg
5x3

Sunday

2Rds for Time
45 kipping Pull Ups
24kg KB Swings 21 reps
32kg KB Stiff Legged DL 21 reps
21 Knees to Elbows
21 Double Unders

15.19

[Acd]

Tabata Row 1x8 intervals
Cal:6-7
125m Row 2min R
24.1 1.36.3/500 40
23.7 1.35.0/500 40
23.0 1.35.1/500 40

Push jerk 2min R
40kg 3
50kg 2
55kg 2
60kg 2
62.5kg 1
65kg 1
67.5kg 1
70kg 1,1


Neutral Grip Chins 2min R
5x3
+30kg

For Time
5x5
BP 50kg
DL 100kg


DB Snatch 1min R
30kg
4x 3L,3R

[Acd]

Row for technique
Drag 7
500m
2.01 20
1min R
2000m
8.16 2.04/500m 19


For Time
50 40 30 20 10 reps
Back Extensions
8kg Wall Ball
Box Jump onto Bench

17.40


Weighted Neutral Grip Chin 1min R
+15 6
+30 3
+40 1,1,1
+45kg 1,1,1

[Acd]

Row 500m 1min R Drag 4
1.55.8 22
1.55.4 21
1.51.8 21
1.51.8 23

Clean 2min R
50kg
55kg
60kg
65kg
70kg 1,1
72.5kg
75kg
77.5kg
80kg 1,F,1

BP WG 1min R
50kg 5
60kg 5
656kg 5
67.5kg 5
70kg 5

DL Short R
100kg 5
105kg 5,5,5,5

[Acd]

Row for Stroke Correction Drag 4
1000m 4
4.17.1 19
1min R
1000m
4.14.9 19

5Rds for Time
30rep 20kg Thruster
30 reps Lsit Pull ups

27.51

Break Downs
Thrusters in 30,15s,20s,10s,5s
L Sits in 6s,5s,3s,2s,1s

Shocker hard to keep the form but petty much stayed consistent.

Ring Push Ups to finish

[Acd]

Row
125m
29.5 27
30 sec R
250m
58.7 25
30sec R
500m
158.1 22


Rds for 30 mins of increasing by 5 reps from
5 Kipping Pull Ups
10 Push Ups
15 Squats

8Rds+16kippers


Squat Clean
45kg
5x3

Dead Lift DB at Side
2x 45kg DB
5x1

[Acd]

Run Warm Up

For Time
21 15 9
100kg Dead lift
Hand Stand push Ups

6.05

Pronator Strict Chin ups 30sec R
3x 10

Push Jerk 1min R
40kg
5x5

[Acd]

Mary
11Rds
+5 HSPU
4 Pistols

5Rds of
5Reps of
OHS
35kg
DL
100kg
BBP
60kg

[Acd]

Yesterday
Furious 50s
18.57


Warm Up Row
500m 1min Drag 3
1.57.5 23
1.54.3 23
1.53.3 23


Overhead Squat
40kg 1
50kg 1
55kg 1
60kg 1
65kg 1
70kg 1
75kg 1
77.5kg 1
80kg 1

Sometime I don't get it at all,no practise on OHS no extras on Snatch and I still blow my previous PR 70kg away.BW&1/2 for a single now seems workable.

Squat Cleans
6x3
50kg

Super Set
Weighted Chins Neutral Grip
+30kg
7x 3
Ring Body Rows
7x5
Incline Push Up head Touchs
7x5

[Acd]

Row ME
500m Drag 4
1.39.2 27


120 kipping Chins
120 Dips
Done in sets of 5s

13.46

[Acd]

21 15 9 reps for Time
40kg Hang squat Clean
1/2 ROM HSPU
85kg Dead Lift
Ring Dips

14.07

[Acd]

FGB
267 points

8kg Wall Ball
35kg SDLHP
Box Jump
35kg Push Press
Row

[Acd]

Row
500m 1min Rest Drag 3
1.54.1 24
1.49.8 25
1.50.5 24

50 rep for Time
40kg Power Clean & Push Jerk

3.45

5x3reps 30 sec R
55kg Front Squat


5x5reps
1min R
Wieghted Pronated Chin Ups
+15kg

For Time
Back Extensions 30,25,20,15,10
Sit Ups Ab mat 30,25,20,15,10

[Acd]

Row Drag 3
500m1.59.1 24
1min R
1000m
3.55.8 22

Tabata Something Else

Kipping Pull Ups
12,10,8,9,7,6,8,8 =68
Push Ups
20,14,13,10,10,10,10,9 =96
Sit Ups unachored on AB Mat
16,15,14,12,9,10,10,10 =96
Squats to Butt Ball
18,14,15,18,17,17,19,20 =138

T=398




BP
Wide Grip
50kg 5
65kg 2
70kg 1
75kg 1
80kg 1
82kg 1
80kg 1

Ring Work

[Acd]

Row 2000m
7.50.1

Lynne 5Rds
2min Rest btw attempts
Neutral Grip Strict Chins
70kg NG Bench Press

BP 6,7,7,7,7
CU 15,16,16,15,12


Ring Push Ups
40kg Hang Clean

[Acd]

Grass Track 400m
400m 1.30
2min Rest
400m 1.29

800m 2.50.76
3min Rest
800m 2.57.33
3min Rest
800m 3.00.48

Finish with Sprint Drills on the 40m

[Acd]

120 Kipping Chins
120 Dips
Sets of 5 alternating

11.43

[imported_Rick]

120 Kipping Chins
120 Dips
Sets of 5 alternating

11.43

Slick time Andrew!
How are the muscle-ups coming along?

[Acd]

Hey Rick
Unfortunatly every where we train just does not have the height for MU Practise.Mainly the rings are used for Dips,pushups roll outs and other tension based stuff.
James is the King of MUs now,or Queen as we like to call him :P


Row
500m 1min R Drag 3
1.58.4 23
1.51.1 23
1.53.4 23



Linda
DL 100kg
BP 60kg
Clean 50kg

20.57

[Acd]

3rds
1000m Row
50 Back Extensions
50 Sit Ups

21.59

Weighted Neutral Grip Chins
+30kg 3,3,3,3

Front Squats
50kg
5x3

[Acd]

Forgot
Mary the day before
12rds

[Acd]

Last 3 Day Rotation

ME 500m Row
Drag 5
1.36.0 35
Back Squat
2mins R
60kg 2
70kg 2
80kg 2
90kg 2
95kg 2
100kg 1,F
100kg 2,1,2,F

BP Wide Grip
5x3
60kg

Neutral Grip Chins Strict
ME
16



Nasty Girls
Jumping MUs
45kg H PC
Squats

8.40




Row
500m 1min R Drag 3
1.59.1 24
1.55.0 25
1.54.4 24

DL
10x2
2min Rest btw Attempts
100kg 2
120kg 2
130kg 2
135kg 2
137.5kg 2,2
140kg 1,F
140kg 2,2,2

Pronated Grip Chins Strict
+20kg
5x5
2x1min
BE
SU Ab Mat

[Acd]

3Rds for Time
15 reps 45kg OHS
15 reps L Pull Ups
15reps 45kg Split Jerk
15 Knees to Elbow
15 reps 45kg Hang Clean
15 Back Extensions +10kg

24.31

[Acd]

Yesterday
3x 800m 3min Rest bwt attempts
All between 2.50-2.58

Today
"Annie"
6.16

[Acd]

Push Jerk
to 71.5kg for singles


Helen
10.56
Sub row 500m
25kg DB swings

Row splits Drag 3
1.48.9 25
1.54.2 25
1.55.9 25