15 March 2017 – Double|Double

Warmup
Run 400m Then 2 rounds of:
10 forward backward leg swings
10 side to side leg swings
10 TTBB
10 shoulder windmills

Technique
A: Double-Unders (No measure)
Technique Work on the DU + practice time +- 5min and 3-5 attempts at any of the following: ( can do the same for single unders)
Unbroken reps
50 reps for time
50 reps as relaxed as possible.

B: WOD: (rnds.reps)
For time complete: 15 min AMRAP of:
50 DU/ 100 skips
Run 200m
18 KBS 32/24kg

Score: 3 rounds + 50 DU’s

8 February 2017 – Tumbleweed

Strength

5 x 5 Front Squat
Round 1 – 60 kg
Round 2 – 70 kg
Round 3 – 70 kg
Round 4 – 80 kg
Round 5 – 80 kg
THEN
21 x Back Squats @ 70kg

WOD

9 Min AMRAP “tumbleweed”
Run 200m
20 TTB/ Knees to chest / sit ups / leg raises
1 min KB/dball/ dumbell hold in front of torso.(20kg plate)

Score: 2 rounds + 200m

2 February 2016 – Helen(ish)

2nd month of the year already! Wooooo!

I have not consumed any meat, or (leavened) bread since January 10, and I must say, the effects are rather positive. Even in my training. Sometimes I feel like my heart is bursting out of my chest, but that kinda happens anyway. The past 21 days have been fueled by plants and it’s been really good!

WOD:

B: Conditioning EMOM
16 Min EMOM
Odd: 15 Burpee Ball Slams 10/7/5kg
Even : 40/50/60 DU or Skips

c: Helenish Sprint 3 Rounds
3 Rounds for time:
Run 200m
21 KBS (24kg)
15 Goblet squats ( can use a weight plate ) (24kg)
9 Chest 2 bar/ pull ups/ ring rows

Time: 13:07 (Rx)

 

28 January 2016 – Man The Sleds

Warmup

3 min Skipping

20 Med Ball Thrusters

20 Sit Ups

20 Push Ups

 

Conditioning

5 Rounds

Partner runs 200m

WHILST

10 Push Ups

15 Pelvic Raises

40 Bicycle Kicks

Plank for remainder of time

 

WOD

In Teams of 5

3 Min at each station

1 – Sled Push (120kg)

2 – Row (for calories)

3 – Sled Push (120kg)

4 – Ring Rows

 

27 January 2016 – Measure. Observe. Repeat.

Today’s WOD was a revisit of my attempt at 14.2, two years ago. Back then, the best I could manage was a pitiful 25 reps. Not even past the first round. 10 overhead squats, 10 painful pull-ups, 5 overhead squats and my 3 minutes were up. I remember not being too happy that day.

Two years later and I’m happy to report some progress!

Warmup

2 rounds (with a PVC pipe)

200m run

10 Overhead Squat

10 Pass Throughs

10 Overhead Squat

Mobility

Overhead Squat

Technique

Overhead Squat @ 50% (Work on form)

WOD

WORKOUT 14.2 (& 15.2)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Score: 64 reps! (Rx) 

2014 is below…

14.2

My 14.2 score

 

 

14 January 2016 – Burner Boy

Warmup:

1 lap run

10 Ground To Overhead (5kg plate)

10 squats

10 Toes Touch Back Bend

10 Samson Lunge

 

Conditioning:

4 rounds

7 Front Squat

3 Thrusters

30kg/50kg/30kg/40kg

 

WOD

For time:

4 rounds

20 Goblet Squat

20 Pushups

THEN 

Run 600m

REST 4 minutes

Run 400m

3 rounds

20 Overhead Lunge

50 Double Unders

REST 3 minutes

50 Weighted Situps

Run 200m

50 Hollow Rocks

 

Time: 31:34 (Rx)

All I’m gonna say is… Hollow Rocks burn like nothing else I’ve experienced. A definite pain train workout today!

 

22 October 2015 – Heavy Thrust

Strength
Bench Press
1×10 60% (40kg)
1×8 70% (40kg)
1×6 75% (50kg)
1×4 80% (50kg)

WOD
Complete the following for time:
9 Thrusters (50,35)
9 Pull-ups
400m Run
12 Thrusters
12 Pull-ups
200m Run
15 Thrusters
15 Pull-ups
100m Run
* 15 minute time cap
* 13 minute time cap (intermediate)
* 10 minute time cap (advanced)

Time: 11:56 (Rx)

What a tough workout – WOW.

The thrusters felt good for the first few rounds but it really forced you to focus on technique in the next few rounds especially on the round of 12. My grip suffered in the third round of pull-ups and was reduced to two at a time. The run was okay, got a fairly good pace on each one. Pull-ups were also feeling good, even though the grip was going – I could feel it in the core especially at the top of the pull. 

Cash out was WOW as well. 😵😅

Ca$h Out:

20 Strict Toes-To-Bar
20 Weighted Sit-Ups (10kg med ball)
20 Weighted Russian Twists (10kg med ball)
1 minute L-sit hold (accumulated)

9 October 2015 – Eighteen

Warmup
200m run
10 pushups
200m run
10 Air Squats
200m run
10 pushups
200m run
10 Air Squats
200m run

Strength
Work up to Max weight for the complex:
1 Push-jerk
1 Split- jerk

Level 1- Push-press/Push-jerk

Worked up to 70kg and got both the push and the split jerk. Loaded 80kg and got the push jerk, but failed when bringing the weight down, thus not completing the complex.

  
WOD
18 Minute AMRAP
15 Box jumps, (24,20)
12 Shoulder to overhead (50,35)
9 Toes-to-bar
Level 2 (40,25)
Level 1 (30,15)

Score: 4 rounds + 30 reps (15 + 12 + 3) (Rx + Box Step Ups)

Did box step ups as my right calf seized during the warm-up – possibly due to the double unders yesterday, Also learnt that a strong grip goes a long way, especially in the Shoulder To Overhead and the Toes-to-bars. Good technique to remember in the future 🙂 The grip really helps with the weight when you get a bit tired and also gives you a good pivot to swing from when on the bar.

18 September 2015 – Air Force

Warmup
400m run
40 air squats
200m run
20 air squats
100m run
10 air squats

Strength
Strict Press
1×5 60% (30kg)
1×3 70% (35kg)
1×2 80% (40kg)
1×2 90% (45kg)
1×1 100% (50kg)
1×1 105% (52kg)

WOD
“Airforce”
20 Thrusters (40,30)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

Level 2- (35,20), 3 Burpees
Level 1- (30,15) Burpees

Time: 13:05 (Rx)

Core Cash Out
10 Strict Toes to Bar
20 V-Ups
30 Supermans
40 Hollow Rocks
50 Sit Ups (no arm throw)
2 minute plank

16 September 2015 – Double Ups

Warmup
200 single skips
100 double unders

Strength
Bench Press
1×5 60% (40kg)
1×3 70% (45kg)
1×2 80% (50kg)
1×2 90% (55kg)
1×1 100% (60kg)
1×1 105% (70kg)

Skill
L-Pull-up

WOD
100 Double unders
25 Pull-ups
25 Wallballs
600m Run
– Rest 3 Minutes
75 Dubs
20 Pull-ups
20 Wallballs
400m Run
– Rest 3 Minutes
50 Dubs
15 Pull-ups
15 Wallballs
200m Run
Level 2- 50-30-20 Dubs,
Level 1- Singles x 2
ADV- C2B Pull-ups

Time: 25:51 (Rx)(Rested 2 minutes between rounds)

My rope broke on the last set of double unders so I did 50 single skips with the heavy rope. Running felt alot better, those 400s on the weekend have helped loads!

Core cash out
10-8-6-4-2
Barbell Rollouts
Windshield Wipers w/ Barbell