26 August 2015 – #CrossfitWeek Day 3

Today was the final day of #CrossfitWeek with the Elites. Most were really sore after Day 1 and elected to recover rather than continue. Big ups to those that stuck it out! Tonight’s one was a long one. It felt like perfect preparation for JURA next week saturday.

WOD:
6 rounds for time:
13 burpee box jumps
4 roof runs
10 pull-ups
17 sit-ups
7 push-ups
10 deadlifts
21 toes to bar

Time Cap of 40 minutes

Score: 4 rounds and 4 roof runsAjjv1HobZnDsEs-IAU8gnJVuWA_rNr8v0GDT_HUvMANB

25 August 2015 – #CrossfitWeek Day 2

Day 2 of #CrossfitWeek at Crossfit Blackheath. I miss my home box, Crossfit RLS but it’s great to be introducing my friends to the Crossfit culture. Blackheath is a great place to do so.

Elites present:
Keenan
Devan
Kim
Mike D

Warmup:
Skip for 3 minutes

Strength:
5 x 20kg
5 x 30kg
5 x 40kg
5 x 50kg
5 x 60kg

WOD:
Rep scheme of:
3 || 5 || 7 || 13 || 17 || 21
30 || 50 || 70 || 130 || 170 || 210 (Double unders)
120 || 200 || 280 || 520 || 600 || 840 (single skips)

Double Unders
Box Step Overs (24″/20″)
Power Clean (40kg(A)/30kg/20kg)
Push Press (40kg(A)/30kg/20kg)

Score: 13.12 Push Press

The way it worked:
The numbers represent the round and how many reps you do.

30 double unders
3 box step overs
3 power cleans
3 push presses

THEN

50 double unders
5 box step overs
5 power cleans
5 push presses

And so on…

 

A great engine builder especially with all those double unders. I got to the round of 17 and almost finished the push presses. My calculations determine that was ALOT of double unders. 30 + 50 + 70 + 130 + 170 = 450!

Final night tonight!

24 August 2015 – #CrossfitWeek Day 1

Trained at Crossfit Blackheath with the Elites for the inaugural #CrossfitWeek. This location was chosen as the most central for all of us and Russell (the owner) was gracious enough to give us 3 free intro sessions for the week. Thanks Russell! We’ll be training Monday to Wednesday with the possibility of Yoga on Thursday to loosen up.

Elites present:

Wendall
Kim
Mike R

Warmup:

10 rounds
10 deadlifts (40kg\30kg)

WOD:

3 rounds
20 wall balls
15 pushups
10 box jumps

INTO

4 rounds
25 pushups
25 situps
25 air squats
26 lunges

50 kettlebell swings

Score: 3 rounds + 2 rounds & 17 Situps (25 minute time cap)

A tough one, I struggled on the pushups and had to switch to lady pushups halfway through. The other movements were okay though. The other guys weren’t used to the volume that we do and are understandably sore today. I recommended lots of stretching and yoga poses. Tonight is round 2 with the rest of the Elites!

21 August 2015 – Tabata Sauce

Strength
Front Squat
1×8 65% (60kg)
1×6 75% (80kg)
1×4 85% (90kg)
1×4 90% (80kg)

Might have overshot my percentages with the Strength section. Also, I could feel that my right shoulder isn’t as mobile as my left, resulting in alot of pressure on my right wrist. Some mobility work to be done in that area.

WOD
“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata Interval= 20s work:10s Rest 8x Through
Your score is the sum of the lowest round of each movement

 

Score: 25 (Assisted Pull Ups)

 

They should make a sauce called Tabata, because it BURNS! Great WOD this morning, I could feel it after the squats 🙂

19 August 2015 – 1s & 2s

Strength
Dead lift
1×8 65% (90kg)
1×6 75% (110kg)
1×4 85% (120kg)
1×4 90% (125kg)

WOD 1
7 Minute AMRAP
12 Hang Power Cleans (60,40)
6 Thrusters

Rest 7 Minutes

WOD 2
7 Minute AMRAP
5 Burpee Pull-ups
25 Double Unders

Level 2- (50,35)
Level 1 – (40,30) – 15 Double Under Attempts or 50 Singles

Score:

WOD 1: 1.16 (Rx) (1 Round, 12 Hang clean + 4 Thrusters)

WOD 2: 4.3 (Rx) (4 rounds + 3 burpee pullups)

18 August 2015 – 30 On||30 Off

Strength
Bench Press
1×8 65% (40kg)
1×6 75% (45kg)
1×4 85% (50kg)
1×4 90% (60kg)

WOD
30s work || 30s rest
4 Rounds at each movement then rotate to next movement.
Continue till all 4 movements are done (4 rounds per movement.)
1. Assault Bike for calories
2. Wallballs (20,14)
3. Pull ups
4. Ring Dips

Score: 137 (Jumping Pull-ups)

Score breakdown:

  1. 15 | 15 | 13 | 12 :: 55
  2. 12 | 12 | 12 | 12 :: 48
  3. 5 | 5 | 4 | 4 :: 18
  4. 5 | 4 | 4 | 3 :: 16

  
 

 

 

15 August 2015 – Saturday Sprints

We tried shaking things up a bit by adding a 60m flythrough to get a bit more from our sprinting muscles. It was hilarious. We couldn’t get our timings right. A good day for sprints though, with some significant improvements. I didn’t even add them to the graph, they were so inconsistent.

Times (50m):

  1. 6.41
  2. 6.50
  3. 6.18
  4. 6.69
  5. 6.94

Average: 6.54 (Almost at my goal of sub 6.50! – Previous average 6.82)

 

50m Sprint Circle -  15 August 2015 50m Sprint -  15 August 2015

13 August 2015 – 14.1 Reloaded

Strength

Deadlift

1×8 65% (60kg)

1×8 70% (80kg)

1×8 75% (100kg)

1×8 80% (110kg)
Open WOD 14.1

10 Minute AMRAP

30 Double Unders

15 Power Snatches (40,25) – Video on how to cycle snatches faster

Level 2 (35,20)

Level 1 (30,15) 60 singles

Score: 3.36 (171 reps)(Rx)

I managed to beat my score from last years Open! I like that these workouts give you an indication of progress. There’s a saying that goes (I think), ‘what cannot be measured, cannot be improved.’

The weird part is that I think I was fitter last year compared to this year but the stats prove otherwise. My shoulder held up well throughout the WOD and the double unders went smoothly (last year, moments before 14.1 was when I learnt to do double unders haha). So even with a weakened shoulder base I still a managed to beat last years score. That’s a win for me. #Progress

Last years score! beat it by 36 reps!

 

11 August 2015 – The Perfect Storm

 

Attempted the second qualifier this morning for the Last Man Standing Comp. Got to the 4th round of box jumps before time ran out. Also had quite a few no reps which didn’t help 😐 Physically not so tough but my  cardio let me down – would’ve been faster if that was up to scratch.

WOD 2 “The Perfect Storm”
9 min AMRAP
6 Clean & Jerk (40kg)
8 Knees Above Hips
10 Wall Balls (7.5kg)
12 Box Jumps (20″)

Score: 138 (Split time 2:01)

 

WOD Scoring:
 The score will be the Total Reps completed within the 9min CAP.
 The Split time taken after Round 1 will serve as a Tie Break score.

10 August 2015 – All Aboard The Pain Train

I boarded the Pain Train today. This is a qualifier WOD 1 of 2 for the Last Man Standing Comp happening in September. I entered the beginners division, as I can’t do pull ups as yet (pull-ups are required for the intermediate level). I thought it would be a good way to get my shoulder back to strength as well as the weights are pretty light. I didn’t think it would be that hard though, even with a 30kg thruster. I couldn’t feel my arms for a short while after! I know know why its called #SuperFran, even though I scaled!

WOD 1 “Pain Train”
8 minute time cap
15-12-9-12-15
Thrusters (30kg)
Hand Release Pushups
INTO:
100 single skips

Time: 10:00 (Got to the 10th thruster of the round of 15)

WOD Scoring:
 The score will be the Final Time if the athlete complete all work within the time cap.
 If the athlete doesn’t complete within time – The Final Time will be calculated
Every uncompleted Rep = 1 penalty Second. (1 rep = 1 sec) Example: 37 Uncompleted reps: Score = 8:37 Example: 80 Uncompleted reps: Score = 9:20 (70 Double-under & 10x of the last 15 Pull-up not completed)