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!

 

3 December 2015 – Usain Bolting

Warmup
3 rounds
150m Rowling
2 squat penalty for every metre over/under
10 under to overhead
10 lying twist

Strength
10 minute EMOM
ODD: 15 Pelvic Raises + Max Bike Situps
EVEN: 8 Deadlifts (60kg)

WOD
For Time

“Usain Bolt”

Row 600m
Run 400m
200 Double Unders
50 Hollow Rocks
Time: 13:30 (Rx)

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

4 August 2015 – Lung Buster

Strength
Strict Press
1×8 65% (40kg)
1×8 70% (45kg)
1×6 80% (40kg)
1×6 85% (40kg)

2 Rounds
45s Work || 15s Rest
1. Hollow Rocks
2. Supermans
3. Plank Hold
4. Jackknives

WOD
800m Run
40 Wallballs (10,7)
100 Double Unders
Rest 3 Minutes
600m Run
30 Wallballs
80 Double Unders
Rest 2 Minutes
400m Run
20 Wallballs
60 Double Unders
Rest 1 Minute
200m Run
10 Wallballs
40 Double Unders

L2 –50, 40, 30, 20 Double Unders
L1- 25, 20, 15, 5 Double Under Attempts or Singles x 2

 

Time: 31:30 (Rx)

A great cardio workout that took alot out of me… I focused on running form as much as possible on the runs, especially during the end. Also partitioned the reps of the wallballs to 10 at a time and segments of 20 for the double unders. This did extend the time though, which is not what I wanted.

I also thought about how cardio is more apparent in Crossfit, especially at the Games.It was sparked off by this post on Instagram by Ben Bergeron. I was an okay runner before I started Crossfit, and whilst I could see definite results in my running because of the training, I always thought that we should run more as Crossfittters, as that is the ultimate form of human movement. Today proved that I don’t run enough. Need to get some more kms logged.

9 July 2015 – Run Boy Run

Strength
Strict Press
1×10@60% (40kg)
1×8@65% (40kg)
1×6@70% (40kg)
1×4@75% (40kg)

I tried 50kg and my arm was like NOPE! Haha

WOD
4 Rounds
15 Burpee Lateral Jumps over bar
600 meter run
15 Thrusters (40,30)
Rest 2 Minutes

Level 2 (35,25)
Level 1 (30,20)

Time: 31:40 (Rx)

Good to be stretching the lungs again, that 600m in the cold really wakes a person up. Burpees were tough, as expected, and I was wary of being too explosive so I don’t risk my arm, so I took that section steady and measured. Had to stop on the ground a few times. Thrusters were broken up in to 5’s on the first round, and then 7 – 5 – 3 on the next two rounds. Last round was 7 – 8 (Thanks for the push Johann!)
Cooldown
1 mile run at 70% (Didn’t even get to this part.) :/