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  • 1:17'10.9 CrossFit
    31.8.2015

    Always something great about walking back into your local gym after a spell away...

    Anyway class this morning

    Warm Up Crossover Symmetry - activation 60 Double Unders (or attempts) 15 Wall Facing Squats Hollow Hold 3 x 20secs 10 Pull Ups 5 Wall Climbs 20m Bear Walk

    Skill

    Accumulate: 3 minutes L-Sit Hold 3 minutes Hollow Plank

    Surprisingly hard work

    WoD for reps/cals Rest 20 secs between each minute of work 1min Ski for cals 1min max Kettlebell Swings @24kg 1min Row for cals 1min max Goblet Squat @24kg 1min 15m shuttle runs (each shuttle counts as 1 rep) 1min Sumo Dead High Pull @24kg <Repeat once more>

    Result - 189 reps Rx - and an incredible amount of sweat

    Photo by ronski
    1:17'10.9 CrossFit
    31.8.2015

    Always something great about walking back into your local gym after a spell away...

    Anyway class this morning

    Warm Up Crossover Symmetry - activation 60 Double Unders (or attempts) 15 Wall Facing Squats Hollow Hold 3 x 20secs 10 Pull Ups 5 Wall Climbs 20m Bear Walk

    Skill

    Accumulate: 3 minutes L-Sit Hold 3 minutes Hollow Plank

    Surprisingly hard work

    WoD for reps/cals Rest 20 secs between each minute of work 1min Ski for cals 1min max Kettlebell Swings @24kg 1min Row for cals 1min max Goblet Squat @24kg 1min 15m shuttle runs (each shuttle counts as 1 rep) 1min Sumo Dead High Pull @24kg <Repeat once more>

    Result - 189 reps Rx - and an incredible amount of sweat

    Photo by ronski
    1:49'57.4 CrossFit
    14.8.2015

    Wasn't able to log yesterday - but here was the "Friday Frenzy" class

    Warm Up Crossover Symmetry - activation 2 rounds of 10 beat swings 10 push ups 10 air squats then 15 broad jumps - hip mobility - shoulder mobility

    Strength 7mins to establish a 1RM Thruster 20kg x 5 warm up 40kg x 1 50kg x 1 60kg x 1 70kg x 1 - ok 78kg x 1 - ok 80kg x f - couldn't quite get the lock out 80kg x 1 - extra bit of push and locked out for a new thruster PB

    Rest 3 mins then WoD A. 5 Rounds of 5 Pull Ups 10 Hand Release Push Ups 15 Pistols (I scaled with pistols to a low box) Completed in 7mins 18sec Then rest 3 mins into B. 4 Rounds @95lbs 15 Deadlifts 12 Back Squats 9 Push Press Finished (with a running clock) at 18min45 sec

    That barbell got heavy fast - first round I managed unbroken after that tried to rest as little as possible and just go for it. Tough but a rewarding workout.

    Photo by ronski
    1:49'57.4 CrossFit
    14.8.2015

    Wasn't able to log yesterday - but here was the "Friday Frenzy" class

    Warm Up Crossover Symmetry - activation 2 rounds of 10 beat swings 10 push ups 10 air squats then 15 broad jumps - hip mobility - shoulder mobility

    Strength 7mins to establish a 1RM Thruster 20kg x 5 warm up 40kg x 1 50kg x 1 60kg x 1 70kg x 1 - ok 78kg x 1 - ok 80kg x f - couldn't quite get the lock out 80kg x 1 - extra bit of push and locked out for a new thruster PB

    Rest 3 mins then WoD A. 5 Rounds of 5 Pull Ups 10 Hand Release Push Ups 15 Pistols (I scaled with pistols to a low box) Completed in 7mins 18sec Then rest 3 mins into B. 4 Rounds @95lbs 15 Deadlifts 12 Back Squats 9 Push Press Finished (with a running clock) at 18min45 sec

    That barbell got heavy fast - first round I managed unbroken after that tried to rest as little as possible and just go for it. Tough but a rewarding workout.

    Photo by ronski
    0:59'54.1 CrossFit
    11.8.2015

    For the first time in a couple of months managed to drag myself out bed early enough to catch the 6.30am class...

    Warm Up 60 Double Unders (or attempts) Then 2 rounds of 10 Push Ups 10 Shoulder Passes 10 Squat Jumps Hip Mobility Wrist Mobility

    Skill/Strength - A) Push Jerk Technique B) Strict Press 10 x 2 @65% So that was 10 doubles for me at 40kg with about 45 secs between sets - no great shakes. Pushed out 8 reps on the last set for dat pump

    WoD 5 Rounds for time 3 Ground to Overhead @80% - so 65kg for me 12 Thrusters @20kg Time 7min 8 secs - a challenging bit of barbell conditioning to start the day off :)

    Photo by ronski
    0:59'54.1 CrossFit
    11.8.2015

    For the first time in a couple of months managed to drag myself out bed early enough to catch the 6.30am class...

    Warm Up 60 Double Unders (or attempts) Then 2 rounds of 10 Push Ups 10 Shoulder Passes 10 Squat Jumps Hip Mobility Wrist Mobility

    Skill/Strength - A) Push Jerk Technique B) Strict Press 10 x 2 @65% So that was 10 doubles for me at 40kg with about 45 secs between sets - no great shakes. Pushed out 8 reps on the last set for dat pump

    WoD 5 Rounds for time 3 Ground to Overhead @80% - so 65kg for me 12 Thrusters @20kg Time 7min 8 secs - a challenging bit of barbell conditioning to start the day off :)

    Photo by ronski
    1:37'17 CrossFit
    10.8.2015

    Had to change around my schedule a bit today and ended up doing a session with the coaches.

    Warm Up Crossover Symmetry Hip and Shoulder Mobility

    Bench Press - Start of a 531 cycle (the coaches were busy doing box squats which I had already done yesterday( Warm Up Bar x 20 40kg x 5 47.5kg x 5 57.5kg x 3 Working Sets 5 x 60kg - smooth 5 x 70kg - smooth 10 x 80kg - not the best set and felt I was running out of steam at rep 7. Actually ended up at 12 reps but was spotted for the last 2 - so those don't count. Great to be back under the bar

    Big but Boring 5 x 10 reps @50kg - straightforward

    I then joined in with some banded dynamic effort deadlift 8 singles @80kg with about 100kg of band tension - having never done this before was a lot of fun

    WoD 21 -15 - 9 GHD Situps American Kettlebell swings @24kg Box Jumps 24" Time = 7min 17 secs

    Gave the guys a little fright when I was first off the GHDs but their consistency had me smoked by between 90secs to 20secs overall. Felt great to...

    Photo by ronski
    2:27'18.1 CrossFit
    7.8.2015

    Warm Up Crossover Symmetry - activation Row 500m Ski 500m 2min Assault bike 25 hip extensions 20 Air Squats 10 Ring Rows 20 Shoulder passes Then spent about 20mins on mobility - quads, hamstrings, glutes, shoulders

    For the first time in months I went to try out where I was on Bench and test 1RM Bench Press Bar x 20 65lbs x 10 95lbs x 10 115lbs x 5 145lbs x 3 165lbs x 2 195lbs x 1 215lbs x 1 - flew up - so was confident to try for a bit more 225lbs x 1 - up no real drama - left it there as I was hoping for something over 100kg and it felt good. I will use this as my 1RM to base a strength cycle off (sorry for the lbs - there were lots of lbs plates near the power rack so I just used them for convenience)

    WoD For Time Cash In - 75 Barbell Thrusters (@20kg) 4 Rounds 8 Burpees 16 Box Jumps @24" 24 Kettlebell Swings @24kg Cash Out - 75 Barbell Thrusters (@20kg)

    TIme = 23min 45 secs and quite possibly one of the toughest workouts this year. The large volume of thrusters was brutal on t...

    Photo by ronski
    1:55'29.2 CrossFit
    6.8.2015

    Warm Up Crossover Symmetry - Activation Row 500m 10 Wall Squats 20 Good Mornings (with PVC Pipe) 10 Hip Extensions 6 Ring Rows 12 Push Ups 20 Shoulder Passes wrist mobility mid mobility mid back mobility

    Strength 8 x 1 Deadlift - fast pulls @50% 1RM so Warm up 15 @20kg 10 @60kg 5 @90kg Then 8 singles 1 every minute as fast as possible 1 x 8 @95kg - felt good

    Accessory work 3 x 10 single leg deadlift with 16kg Kettlebell 3 x 15 Dimmels @40kg, 45kg and 50kg - these are tough

    WoD 5 Rounds for Time 3 Power Snatch @80% (that means for me a feeble 40kg) 20 Hand Release Push Ups

    Result - 7mins 49 secs Pretty happy I was able to snatch - with the ongoing shoulder rehab I have avoided any snatching over the last few months and it felt fine. Sets 4 and 5 of the push ups were misery.

    Photo by ronski
    1:55'29.2 CrossFit
    6.8.2015

    Warm Up Crossover Symmetry - Activation Row 500m 10 Wall Squats 20 Good Mornings (with PVC Pipe) 10 Hip Extensions 6 Ring Rows 12 Push Ups 20 Shoulder Passes wrist mobility mid mobility mid back mobility

    Strength 8 x 1 Deadlift - fast pulls @50% 1RM so Warm up 15 @20kg 10 @60kg 5 @90kg Then 8 singles 1 every minute as fast as possible 1 x 8 @95kg - felt good

    Accessory work 3 x 10 single leg deadlift with 16kg Kettlebell 3 x 15 Dimmels @40kg, 45kg and 50kg - these are tough

    WoD 5 Rounds for Time 3 Power Snatch @80% (that means for me a feeble 40kg) 20 Hand Release Push Ups

    Result - 7mins 49 secs Pretty happy I was able to snatch - with the ongoing shoulder rehab I have avoided any snatching over the last few months and it felt fine. Sets 4 and 5 of the push ups were misery.

    Photo by ronski
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