18 February 2017 – Saturday Starter

WOD:

5 Clean & Jerk @ 50kg

5 rounds of Cindy (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

4 rounds of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

3 rounds of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

2 rounds of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

1 round of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

Time: 32 minutes

This was part of a partner WOD, the full one being 10 rounds of Cindy and going down in 2’s.

1 March 2016 – Going HAM(mie)

It’s been a month since my last post, and like clockwork I got injured again. A week before the Open!

This time it was an awkward place in my hamstring, where the hammie joins the glute. I was playing indoor soccer and towards the end of the game, stretched for a loose pass. The left leg extended and my right leg, which was the base, slipped. I ended up in a very painful splits on the field. I felt two pops in the upper part of my hammie. Walking was really sore for the days to follow and I eventually got to physio where a Grade 1 (bordering on Grade 2) tear was diagnosed. It is now week 3 and I am able to jog really slowly, and squat really slowly. Sitting for long periods of time is still sore though.

I have been trying to keep my fitness up with rowing and elliptical sessions (so boring!) and lots of pushups, but this is the first real WOD I’ve been more than 50% involved in.

Warmup:

2 lap run
15 lunge/lunge/squat
15 Push Up/Calf Stretch
15 TTBB
15 Pass Throughs

WOD:

3 x 5 Minute AMRAPS

Round 1

Row 60 cal
Max Knees to Chest

Round 2

Run 400m
40 Box Step Ups
Max Air Squats

Round 3

250 Double Unders
40 Situps
Max Reps KB Swings

Score:

Round 1: 25 Knees to chest
Round 2: 35 Air Squats
Round 3: 0 (got to 35 situps)

23 January 2016 – Keenan’s Saturday WOD

We are rotating the responsibility of creating  workouts amongst ourselves, which is proving to be pretty interesting. Everyone has a different fitness background and that informs their setup, which always turns out to be a great challenge. This was Keenan’s one. Three days on and my entire posterior chain is still sore (especially upper hamstrings and glutes) 😐 Awesome workout!
Warm up – 3 min Jumping Jacks
5 min skipping
Rest is a 2.5 min 400m walk.
12 minute AMRAP

Starting at finish line, do 100m walking lunges, walk to 50m mark and sprint to finish line.

Do as many as possible.

Score: 2.5 rounds (amounted to 250m of lunges!)

Rest is a 2.5 min 400m walk.
12 minute AMRAP

Side squat up stairs, 10 Spider-Man push ups at the top, run down 15 dips at the bottom.

Score: 6 rounds 

Rest is 2.5 min 400m walk around track.
5min ab crunches with partner
Score: Did 3 minutes of crunches

16 January 2016 – Salmon/Johnson

I was tasked with programming Saturday’s stadium WOD for the Elites.

The parameters were: Not longer than 1 hour, and use the surrounding area (stadium/track)

After alot of research, this is what I came up with. A 2 part AMRAP that lasts a total of 45 minutes. It gets pretty spicy towards the end 🙂

 

A.  “Anadromous: The Salmon Run”
20 min AMRAP

5 Burpees

10 Situps

15 Squats

Rest 5 minutes

THEN 

B.  “Michael Johnson”

Jog 300m. Sprint 100m

400 meters

50 Squats

400 meters

50 Push-ups

400 meters

50 Sit-ups

Run 400 meters

**20 minute time cap

 

Score is:

A. # of rounds

B. Time
Intensity is totally up to you – it should be challenging but not easy.

 

Score: 

A: 15 rounds

B: 16:42

17 December 2015 – FranAnnie

Warmup

2 rounds

1 lap run
5 Deadlift
5 Romanian Deadlift
5 Bent Over Rows
5 High Pull Clean
5 Upright Rows
5 Front Squat
5 Push Press

WOD

“Pick A Lady”

Options:

  • Fran + Annie (These are coupled with a 4 minute rest in between)
  • Nicole
  • Mary
  • Cindy

I chose…

Fran

21-15-9

Thrusters (42kg/28kg)
Pull Ups

4 min rest

Annie

50-40-30-20-10

Sit Ups
Double Unders

Time:

Fran: 10:04 (Rx)

Annie: 12:38 (Rx)

10 December 2015 – Summer Body Blast

Warmup:

2 lap run

THEN

2 Rounds

10 Push Ups
10 squats
10 PVC pass throughs
10 Good Mornings
5 kips

Skills:

NOT FOR TIME

10 Pull Ups/ Chest to Bar
20 Ring Rows
30 Jump Pullups

75 Double Unders between each round

WOD:

Summer Body Fitness Test

400m Run
40 lunges
30 KB Swings
20 Ball Slams
10 Burpees
20 hand release push-ups
30 sit-ups
40 air squats
400m run
Time : 13:40

27 October 2015 – Obrigado

Warmup
EMOM 6

6 x 15m shuttlles
10 air squats
10 pushups

THEN

EMOM 2 (all the above within the minute)

Strength
Strict Press
1×8 65% (40kg)
1×8 70% (45kg)
1×6 80% (50kg)
1×6 85% (40kg)

I thought my strict press was 60kg, I guess I was wrong. What we also did was 5 strict pullups in between the sets of presses, which made them alot harder.

WOD
50 Double unders
25 Thrusters (40,30)
25 Pull-ups
Rest 3 Minutes
40 Double unders
20 Thrusters
20 Pull-ups
Rest 3 Minutes
30 Double unders
15 Thrusters
15 Pull-ups
Level 2- 35,25
Level 1- 30,15

Time: 22:36 (Rx)

That song by The Weeknd (Can’t Feel My Face) would be an appropriate soundtrack to this WOD. Except the lyrics will change to Can’t Feel my Legs. Managed to get the last round of 15 thrusters unbroken (what?!) thanks to Nuno (Obrigado!) – but couldn’t feel my legs afterwards. Not in a life threatening way – just in a redline WOD kinda way. Thrusters felt light after the strict presses as well as those heavy thrusters last week. Did 10-10-5, 10-6-4, 15 for the rounds respectively. And pull-ups seemed to get better even though my grip on my right hand was suffering. I spilt them up into 5s but broke them down to 3s and 2s the more tired I got. Definitely need to work on my grip strength. I was proper knackered afterwards, but it definitely felt like a #LevelUp in terms of my fitness. 😀

 

16 October 2015 – 400 & Cindy

Strength:
1×20 back squat (60kg)
Add 2 kg from previous attempt

WOD
3 rounds of:
Each round is 5 minutes of:
400m Run
Max Rounds of Cindy (5pull-up/10 push-up/15 air squat)
*Do three total rounds.
Rest exactly 1 minute between rounds.
After completing the 400m run, start cycles 2 and 3 where you left off on Cindy in the previous round. Score is total rounds of Cindy for the entire workout.

Score: 6.12

Forgot to carry on from the previous round, which invariably affected my score. Pretty chuffed that I managed to maintain a consistent pace on the 400m. I also could get 5 pullups out even when tired (thats a good sign for the shoulders and upper body). Pushups were tough toward the end, but I definitely feel stronger – the pre bedtime sets are helping!

400m times during the WOD:

Round 1: 1:17

Round 2: 1:18

Round 3: 1:19

IMG_5900

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.

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!