WOD082211
Back Squats
120kg x 3, 127 x 3, 135 x 6
Presses
64kg x 3, 67.5 x 3, 72 x 3
“Kelly”
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Time – 40:10
I thought that I would at least get close to the elite time of 20 minutes. Nowhere near that. By the first round, I knew that I was gonna be smashed by this. I believe it’s because I haven’t mastered the art of stringing multiple box jumps together. A lil hard with the box we have at the gym since it is quite flimsy. I am also paranoid at the prospect of falling over and die. Wall balls just do not feel good after so much jumping.
Muscle-up work after those and I finally got three in a row!
WOD082111
“Bradley“
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
Time – 35:25
This is a metcon blast. I thought the sprint was the worse part with pullups and burpees feeling reasonably ok. The rest was just a really short space to catch my breath. And then you go again. Huff… puff…
WOD082011
Deadlifts
155kg x 5, 165 x 5, 175 x 6
“Isabel”
30 Snatches @ 60kg
Time – 4:57
I managed to hit my goal but at the expense of some extremely poor form. Lifting poorly only encourages more abysmal lifting in the future. It’s back to the PVC pipe for a while.
WOD081911
Presses
60kg x 5, 64 x 5, 67.5 x 6
21-15-9 reps for time of:
Power Cleans @ 80kg
Handstand Push Ups
Time – 15:25
The new standard for power cleans is now 80kg. Those felt alright as long as I break em up into 2s or 3s.
WOD081611
In 20 minutes, complete as many rounds as possible of:
3 Presses
3 Push Presses
3 Push Jerks
9 Box Jumps @ 30″
12 rounds + 6 Box Jumps
Definitely improving on the box jumps; although at 30″, I have to approach em one jump at a time. The presses felt iffy towards round 10. Deep breathes allowed me to complete 3 in a row before taking a short break. A grinder. Just keep moving.. just keep moving…
WOD081311
Back Squats
110kg x 5, 120 x 5, 127 x 8
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.Record reps from all 32 intervals.
65, 90, 67, 139 = 362
Compare with 012511
So I did improve my score but not as well as I would have liked. Sit-ups still sucked; which really gave a wake-up call. More ab work especially during my Europe trip. Let’s start with 500 sit-ups and some L-sits tomorrow.
WOD081311
Every minute, on the minute, for 20 minutes, do:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
I wasn’t sure about the 80kg at first mainly because of my inability to rest the bar properly on my shoulders. It turned out alright in the end.
Tabata Burpees
9, 8, 7, 6, 6, 6, 6, 6
This got nasty in the end but I managed at least to be very consistent.
WOD081211
Deadlifts
165kg x 5, 175 x 3, 185 x 5
In 15 minutes, complete as many rounds as possible of:
Run 100m
5 Power Snatches @ 50kg
10 Handstand Push Ups
5 rounds + 1 HSPU
I wanted to go with 60kg to work on my snatches but those HSPUs are gonna slow me down if I kill my shoulders too early. Pretty shabby performance which further exposes weaknesses in my bodyweight movements.
“Box Jump Annie”
50-40-30-20-10
Box Jumps
Sit-ups
Time – 18:20
Huge wod to tackle my two of my major weaknesses here.
WOD081111
Presses
65kg x 5, 67.5 x 3, 72 x 3
Three rounds for time of:
10 Power Cleans @ 60kg
10 Thrusters @ 60kg
50 Double Unders
Time – 11:04
Thrusters were killing me! I couldn’t breathe through my last set of DUs.
WOD080811
Back Squats
120kg x 5, 125 x 3, 132 x 6
“Cindy”
In 20 minutes, complete as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats
25 rounds + 5 pullups (PR)
Compare with 050911
Saw a crossfit games competitor today churning out 31 rounds non-stop. O_o
WOD080711
5 rounds of 400m sprints with 2 minutes rest in between:
1:34
1:38
1:44
1:42
1:43
followed by 800m sprint
4:10
Proceeded to practise L-sit at the paralette bars. Realised how fuckin’ hard they are. The highlight of that morning is to chat with a 50 year old with a autistic son following him. He was skinning the cat with ease at his age. His secret, “His son and having a young wife”. Awesome.
WOD080611
Deadlifts
155kg x 3, 165 x 3, 175 x 8
Feeling real good with Wendler’s. Those eight reps were with good form and I didn’t really push it to failure. The key is to do strength feeling absolutely fresh. My goal of 220kg is within sight.
WOD080511
Presses
60kg x 3, 65 x 3, 67 x 8
21-18-15-12-9-6-3 reps for time of:
Pull Ups
Kettlebell Swings @32kg
Time – 11:57
5 rounds for time:
5 Power Cleans @80kg
5 Bench Press @80kg
Time – 8:46
This is training “Rich Froning” Style!
WOD080211
Back Squats
112kg x 3, 120 x 3, 125 x 8
“Diane”
21-15-9 reps for time of:
Deadlift 100kg
Handstand Push Ups
Time – 5:36 (PR)
Compare with 041011
It all comes down to how fast I can do the HSPUs. Need to work towards doing em unbroken.
WOD072911
Deadlifts
142kg x 5, 152 x 3, 162 x 8
10-8-6-4-2 reps for time of:
Squat Cleans @ 70kg
Burpees x2
Time – 10:07
The story of this game is the burpees. After a series of heavy duty pounding on the legs, I don’t have much leverage to move quickly. This is also the first time I’m trying out 70kg squat cleans. It turned out okay at the beginning, only to have my form slipping at the end.
Strict Pull-ups
10, 10, 10
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