Crossfit 2011

Seems like a better place for this to be I guess .. anyway to maybe just shift the other topic over?

Crossfit Newmarket, 33 George Street, classes at 6am, 7am, 12.15pm, 5.15pm and 6.15pm

Had a mean as week, but pulled my back dead lifting on Tuesday and it's been a bit funny ever since. I'm hoping 2 days off will resolve everything by Monday next week.

Monday

Strength

Front Squat 3 x 5 reps (Think I maxed at 60kg for 3 reps)

Workout of the Day

“Dawn Breaker “

Run 440 m w/ 22 kg sandbag

50 Sandbag Thruster

Run 440 m w/ 22 kg sandbag

50 Burpee

For time..

Tuesday (the day I pulled my back)

Strength

Push Press 4 x 5 reps

“McGhee“

Complete as many rounds in 30 minutes as you can of:

5 Deadlift (100kg)
13 Push Up
9 Box Jump

Did 10 rounds in total

Thursday

‘Fight Gone Bad’

Wall ball
Sumo deadlift high pull (35/25)
Box jump
Push press (35/25)
Rower (calories)

3 rounds.

A round is 1 minute at each exercise with a continuously running clock. 1 minute rest between rounds .
Count reps (calories for rower) and the total of all 3 rounds is your score.

Total, 278 reps

Friday

Strength

Overhead Squat 5 x 5 reps (Maxed at 50kg for 3 reps)

Workout of the Day

“Over It”

8 Handstand Pushup

8 Clean n jerk (40kg)

12 Burpee

3 rounds for time..

Think I was the quickest to finish in 8:40

Back feeling a bit better (mighthave pinched a nerve) sop trained Friday

Power

Push Jerk 1-1-1-1-1-1-1 (maxed at 60kg for 1 rep)

Workout of the Day

“Dead Before You Hit the Ground”

5 Deadlift (100kg)

10 Burpee

5 Rounds for time..

Killed this in 5:40

.

Strength

Front Squat 3 x 5 reps (maxed at 70kg for 5 reps)

Workout of the Day

“Whitten”

22 Kettlebell Swing (20kg)

22 Box Jump

Run 400 metres

22 Burpee

22 Wall Ball

3 Rounds for time,,

For Time

Such a hard workout! No real rest and it pretty much detroyed me. Finished in top 3 in 26min. Definitly one of the hardest workouts I've ever done at Crossfit.

Tuesday

Strength:

Weighted Pullup 4 x 3 reps (maxed out at 3 pullups with a 30kg weight attached to me)

Workout of the Day

” Highlander”

Sumo Deadlift High Pull ( 35kg )

Push Jerk ( 35kg)

21-18-15-12-9-6 reps for time:

I think I nailed this in 5minutes

Wednesday

Strength

Deadlift 5 x 3 reps (taking it easy on my back so just did up to 70kg)

Workout of the Day

” Daniel”

50 pullup

Run 400m

21 thruster (35kg)

Run 880m

21 thruster

Run 400m

50 Pull Up

Unassisted pullups! That's 100 mother fucker! Killed this in 21:30. I think I'm the only person in the gym who can do this many pull ups without any help. Certainly not the strongest person, but I'm light, I can run and I have decent strength/weight.

Monday

Strength

Overhead Squat 5 x 3 reps (maxed at 60kg for 1 rep)

Workout of the Day

“Jonny The Shoe”

15 KB Swing (20kg)
Run 200m
9 One Arm KB Push Press (L) ( 16kg)
21 Situp
9 One Arm KB Push Press (R), (16kg)
200m Run

3 rounds for time..

Nailed it!


Tuesday

Strength

Deadlift 3-3-3-1-1-1-1 (maxed out at 3 reps at 100kg as stilll being cautious with my back)

Workout of the Day

” Hadrian’s Wall”


21, 18, 15, 12, 9, 6 reps of:
Pullup
Wall Ball (throwing 10kg ball to 10' mark)
30 m Walking lunge with Wall Ball at the start of each round.

Finished third quickest in 26min

Monday

15 x Blows to Itchy's Head
4 x hours digging shallow grave
2 x tossing itchy over shoulder into grave
1 x hour filling grave
400 x lifting beer to mouth celebrations

Now that sounds like an epic workout!

Friday

Strength

Push Press 4 x 3 reps (maxed at 60kg for 3 reps)

Workout of the Day

” The Tree of Woe”

5-4-3-2-1-2-3-4-5 reps of each of the following

Thruster (40kg)

Box Jump

Ring Pushup

Burpee

Power Clean (40kg)

Smashed this out in under 10minutes

Nerve in my leg still hasn't come right .... hoping Osteo on Wednesday wil give me some ideas about what I can do about it

Cracks me up this topic has had 500+ views ...

Monday

Strength

Front Squat 5 x 3 reps (maxed at 90kg for 1 rep)

Workout of the Day
“The Compactor”

Run 400m

21 Pull Up

30 Overhead Squat (35kg)

3 rounds for time..

24min flat. This was pretty slow but I was doing the full weight (not a scaled/lighter version) .... 30 Overhead Squats (imagine getting the weight to a full extension overhead and then doing a full squat) is fucken hard work with a 35kg weight for 90 reps.

Tuesday

Power

Clean 3 x 3 reps (maxed at 70kg for 3 reps .... that's 5kg more than I weigh)

Workout of the Day
“Asphyxiation”

Row 500m

21 Kettlebell Swing (24kg)

15 Burpee

3 Rounds for time..

I hate rowing and I don't really like KB swings .... finished in 17minutes I think

Hey bro, all these fitness terms are a bit foreign to me.

Are you able to explain them?

I'm naturally fit, so hven't really needed to work out, but i'm not getting any younger so I guess I need to start looking after myself, and keep the motor in check. Any help would be great!

Cheers

Hey mate

What terms exactly do you not know?

Most of the terms whic are used are just fancy ways of describing some basic movements with weights.

Chuck down which ones you want explained and I'll do my best

Strength

Push Press 4 x 3 reps (Maxed at 70kg for 3 reps ..... that's pushing 5kg more than my weight into a fully extended upright shoulder press)

Workout of the Day

“Frank’s House”

Burpee Box Jump

Pullup

21-15-9 reps

Run 400 metres after rounds

Nailed it in 13min ... second fastest. Had a mid 40s guy take it out ... he's a machine though. Ran the Kepplar Track in Te Annau last year in 7 hours.