Wednesday, December 31, 2008

New Years Day 2009 - Bike Ride

Errica and I are going to bust out a big cycle tomorrow - At least that is the plan...

Wed - 31 Dec 08

1-1-1-1-1-3-3-3-3-3-5-5-5-5-5
Press,Push Press, Push Jerk

Tuesday 30 Dec 08 - That dirty AMRAP

As Many Rounds as possible in 20 minutes of:

5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls

With a 43kg bar.

Im chasing 8 rounds to beat my last effort.

I found my emotional rest came on the SDLHP last time the others were easy enough to not break but as soon as the bar was comfortable on the ground it seemed a shame to not let it rest there for a bit.

First session of BSF on tour today.

Friday, December 26, 2008

Great Article - worth a read

http://www.hyperfitusa.com/hyperfit_usa/2008/12/clock-whores.html

Sunday 28 December 08 - Angie


This will be an early morning session:

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

I'm chasing sub 25 with normal Abmat sit ups - Reek is going Rx'd first time!

Saturday 27 Dec 08 - 5x5 BS @BSF



5 sets of 5 reps of Back Squat video

Thursday, December 25, 2008

Boxing Day - Rest

Watch the cricket and take a load off!

Tuesday, December 23, 2008

Sunday, December 21, 2008

Wednesday 24 Dec 08 - Cindy

Tuesday 23 Dec 08 - 800m intervals!

Targets as recommended by crossfitseattle.com
Level 1 4:20
Level 2 3:20
Level 3 2:50
Level 4 2:20

Monday 22 Dec 08 - Rest Day


Brett's hot tip for selecting training clothes:

You are going to sweat in them and stink them up anyway so use dry clothes you haven't washed yet!

Wednesday, December 17, 2008

Tuesday, December 16, 2008

Wednesday 17 Dec Split Jerk Singles

1-1-1-1-1-1-1

Split Jerks

I might try to work on Split cleans aswell after seeing Josh Everett in the Crossfit movie trailer.

Monday, December 15, 2008

Tuesday 16 Dec - Deadlift Burpee WOD

video

This is one of the WODs from the 2008 Crossfit games:

5 rounds

5 Deadlifts (125kg)
10 Burpees



check out the preview for the movie about the 08 Crossfit games:
http://media.crossfit.com/cf-video/CrossFitMovie_WorkingTrailer1208.wmv

Sunday, December 14, 2008

Monday 15 Dec 08 - Rest Day

After a 10km run I will probably need a rest week! Hopefully my Sunday dinner of 85% Carbs will enhance my recovery.

Recycled Thought fr the day :
obsessed is the word lazy people use in place of dedicated.

My thought for the day:
Ever notice how cold water tastes better than chocolate after a 10km run?

Nasty Girls 13 Dec 08

Friday, December 12, 2008

Sunday 14 December 08 - 10km run

If everyone is going to come paddling then I doubt many will be up for the 10km run. It is the WOD for 2PM Sunday, I will understand if there is a small turnout.

Saturday 13 Dec 08 - Crossfit NQ Class

Flamo Special

Three rounds for time of:

50 Flamo jumps
21 Sum Deadlift High Pull 32kg
30 Pull-ups

Thursday, December 11, 2008

Friday 12 December 08 - Nasty Girls

3 rounds

50 Squats
7 Muscle Ups
10 Hang Cleans (60kg)

Wednesday, December 10, 2008

Tuesday, December 9, 2008

Wednesday 10 Dec 08 - Squat Muscle Up

I put off the C&J but will hopefully sneak them in today at some point.

100 Squats/2 MU
80 Squats/4 MU
60 Squats/6 MU
40 Squats/8 MU
20 Squats 10 MU

All Squats unbroken
MU were(2),(4),(5,1)(4,2,2),(3,2,2,1,1,1)

23:54 Rx'd

I am a casualty of muscle ups though!

I tried the salt mentioned in the look after your hands articles linked to CF Brisbane - Hurt like hell!







Monday, December 8, 2008

AMRAP Tuesday - 9 Dec 08

AMRAP 20 mins
15 Pull Ups, 15 Ring Push Ups, 15 Back Extensions and 15 GHD Sit Ups

IMHO AMRAP is the best test of mental toughness going. You can pace yourself or procrastinate until the buzzer goes and that translates to mentally weak, you can maintain a constant body in motion approach that translates to good mental toughness or you can work hard until the very last second wishing there were more time so you could finish that last round that translates to mentally superior!

Post rounds to comments.

Fran 07dec08.wmv

Steve's Fran

Saturday, December 6, 2008

Monday 8 Dec 08 - Rest Day

Rest today because yesterday's Fran was intense.
I am super happy to almost get my goal time of 6:30. I definetly can do better next time I have to dial in my head game - I took more rests than I should have because I wanted to not because I needed to. To get faster from here all I need to do is finish everything unbroken.

Congrats to the girls for going heavy Fi did Fran as Rx'd and Errica did 67% of the rx'd load.

Chris and Scott posted their first Rx'd Frans.

Matt and Graeme put up super intense scaled efforts.

The man on the day was Steve who ripped through Fran in 4:35 - Awesome.

I had a great afternoon and I hope eveyone else did too!

check out the vids:

Sunday 7 Dec 08 - Frantastic

Fran

21-15-9

Thrusters (M-43kg/W-30kg)
Pull ups

Session is at 2PM

Last Sunday looked like this...

video