Saturday, February 28, 2009

Christine at CFNQ Saturday 28 Feb 09

Pbed by a few seconds at 12:52

Tommorows WOD is listed below times etc will be in these comments

Friday, February 27, 2009

Push Jerk Singles vid from this morning

Managed 70 and 80 with ugly push out of the catch so took weight down and tried to achieve lock out on landing.

Thursday, February 26, 2009


Hopefully the Audio Swap worked :)

Sunday 1 March 09 - Lunge/Pull/Sit

Main Site WOD from Thursday 090226

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

You up for this Steve/Fi?
Sunday at 7:30ish

Friday 27 -2-09 Morning of Heavy Push Jerk Singles


26 Feb 09 PP and Row

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

18:32 vid soon

Tuesday, February 24, 2009

Tuesday 24 Feb Front Squat Triples

5 sets of 3 Reps Front Squat

Recurring Fault in my Front Squat is insufficient knee turn out and a tendency for weight to shift off my heels(I did my best to keep these at bay this morning).

As the weight gets heavier I also drop my elbows as seen by upper back rounding - depth deteriorates as well.

Monday, February 23, 2009

Monday 23 Feb 08 - Joshie inspired

3 rounds for time of:

10 L sit Pull Ups
10 RH KB Snatch
10 Lsit Pull Ups
10 LH KB Snatch

18minutes or so.

Saturday, February 21, 2009

Sunday - JT at mine - 22 Feb 09

21 - 15 - 9

Handstand Push Ups
Ring Dips
Regular Push Ups

Friday 20 Feb 09 - Badger

Brett as Rx'd 37:11

3 rounds
30 Squat Clean (40kgs)
30 Pull Ups
800m Run

Thursday, February 19, 2009

Can't wait to do my next Level 2 - for Free!

So the bad news for me is that I failed to sucessfully complete my Crossfit Level Two course today.

But the positives outweigh the negatives many times over, for instance the two days of exposure and advice from outstanding coaches was worth every cent and second.

And I get to participate again for free on another Level Two in about 6 months.

Life could be much worse than chasing the dream of being a good coach, after all you only really appreciate that which you have to work for.

Im off to bed - Oh and I PBed Nate at 6 rounds and 2 MU.

Monday, February 16, 2009

Chimp vs. Navy Seal

This is cool!

Tue 17 Feb 09 - Thurs 19 Feb 09 heading to Sydney

Spend some time at CFX and do my level Two Certification Course. Fingers Crossed.

Saturday, February 14, 2009

Mon 16 Feb 09 Day 7 - Shoulder Press

3 x 5 Strict Press

10 - 7 - 4 Strict Press

Met Con

Three Rounds
500m Row
21 Burpees
400m Run

Hoping for sub 20 mins

Pat Barber Does Christine at One World

We have to try to beat this Steve!

Sun Day 5 CFSB - Front Squats

Warm Up

3 x 5 Front Squats

1 x 15-20 Back Squats

Christine - hoping for 10 mins

Hand stand practice(I am struggling to get these in due to being wrecked from the met cons.)

Thursday, February 12, 2009

Sat 14 Feb CFSB Day 4 - Longish Metcon at CFNQ

Hope you have something around 20 mins for us on Sat Fi!

Fri 13 Feb 09 - CFSB Day 3 - Rest

Thoughts go out to all affected by the fires and floods.

I'm feeling lucky to be a Townsvillian.

Wednesday, February 11, 2009

Thurs 12 Feb 09 - Crossfit Strength Bias Day Two!

Warm Up


Deadlift one set 15-20 reps (chasing Failure somewhere between 15 and 20 reps)

Met Con

Short Shoulders and Run
3 rounds
1: 12 Strict Press/400m
2: 12 Push Press/400m
3: 12 Push Jerk/400m
Brett 50kg/Errica 20kg

Tuesday, February 10, 2009

Wed 11 Feb 09 - Crossfit Strength Bias Day One!

Warm Up

3 x 5 Back Squat


Ring Dips/GHD Sit ups/Pull ups/Hip Extensions

With 9kg vest.

Handstand work.

Monday, February 9, 2009

Tuesday 10 Feb 09

Short Sprints


10 Pistols
15 Pull ups

AMRAP 20mins

Monday Rest

Crossfit Strength Bias Experiment!

This article puts some organisation to the type of training I have been trying to get myself into since reading the Gant Grimes threads on the Message board.

I plan on starting on Wednesday with Back Squats, Thursday Deadlift, Friday Rest 2, Saturday longish metcon(CFNQ group session)Sunday Front Squats, Monday Shoulder Press, Tuesday Rest 2.

I am deadset excited!

Sunday, February 8, 2009

Sunday Shoulders - 8 Feb 09

5 sets of Strict press singles, 5 sets of Push Press triples and 5 of 5 PJ.

I suck at Push Jerks!

Saturday, February 7, 2009

Saturday Crossfit NQ Class

5 rounds of 400m run, 15 OHS (95lbs)

20:06 Rx'd

Thursday, February 5, 2009

Thursday 5/2/09 Deadlift Triples

This morning I busted out the following

Bottom to Bottom Tabata Squats Best 16 Worst 8

3 x 10 reps Assisted HSPU sling and orange band

Deadlift Triples @ 70,80,90,100,110,120,130,140(didn't quite finish last rep),140 on the video.

Was playing with non hook grip until the first set at 140 where it was opening up my hands so used hook grip on the video set.

Wednesday, February 4, 2009

Back Squats 4/2/09

The latest of my Back Squat WODs - from this morning, I was playing with the Dynamax as a depth indicator as I had concerns that I was going deeper than my flexibility allowed causing butt wink.

In third or fourth set I changed the ball for a lower target as I don't think Dynamax was giving me the depth I wanted (barely broke parallel). That is why I dont like Dynamax for squat depth indicators especially for anyone with shorter lower leg than me.

I would like to think these are better squats than those previously posted (5 Dec 08). That said they are lighter but my goal will be to get back to 100kg for 5 but with this form.

Please comment

Various Squats

This video shows my front,back and ohead squat.

I am focused on maintainence of Lumbar spine while squatting at the moment so the front and OHS back positions I achieve in this vid are my goal for my back squat also.

I am keen for feedback whenever it is offered Matt, Kam, Fi, Scott, Berry, please chime in if you have the time.

Tuesday, February 3, 2009

Wednesday 4 Feb 09

Big morning planned.

Warm up:

500m row
30 Orange Band Strict MU

Rest 5 mins

5 x 5 Back Squats

Rest 10 mins

Short Metcon

3 Rounds in Weighted Vest(20lbs)
5 Thrusters (50kg)
5 Heaves

Cool Down - then off to work to sit in front of a computer all day :)

Monday, February 2, 2009

Tuesday 2 Feb 09 - Nicole


Run 400m
Max Pullups

May have to sub 500m Row for the Run if it keeps raining like Noah has a boat built.


Play some Scrabble!