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

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)

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)

 

12 January 2016 – Fried Forearms

Warmup:

Oly Warmup

Conditioning:

4 Rounds

Hang Power Clean x 10 (50kg)

Cycle the Barbell as quick as possible whilst partner wall squats

 

I need to learn to use the hook grip more – that session fried my forearms! It could also be a case of lack of conditioning though…

 

WOD

With a running clock stopping at 12 minutes

2 rounds every 4 minutes

A. At 0 min

20 Wall Balls

20 KB Swings

B. At 4 min

15 Wall Balls

15 KB Swings

C. At 8 min

10 Wall Balls

10 KB Swings

Rest if you complete the 2 rounds before the next section.

I learnt very quickly that a wide arc on the KB swing isn’t efficient at all. Pulling the shoulders back on the upswing reduces the time it takes to get the KB up as well as utilises the hip thrust to propel the KB upwards. Something to keep in mind next time.

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22 December 2015 – Filthy Fifty

Warmup:

2 lap run
1 lap lunges
20 Toe Touch Back Bend
20 Push Ups

WOD:

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (24kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (20kg)
50 KB Deadlift (24kg)
50 Wall ball shots, (10kg ball)
50 Burpees
50 Double unders

Time: 32:04 (Rx)

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)

8 July 2015 – Toes To Swing

Warmup:

5 Sled Pulls  (20kg x 4 on the sled)

Strength:
Deadlift
1×10 @ 60% (60kg)
1×8@ 70% (80kg)
1×6@ 75% (90kg)
1×4 @ 80% (100kg)

These are not my true percentages as this suggests that my 1RM is 125kg, when I have actually pulled 160kg at one point (a cool way to figure that out is to divide your number by the percentage, in this case its 100kg / 80% – Crossfit isn’t just lifting heavy things, there’s brain power involved as well!).

WOD
5 Rounds
10 Toes to Bar
12 Box Jump Overs
14 Kettlebell Swings American (32,24)
Level 2 (24,16), 4 Rounds
Level 1 (16,12), 3 Rounds

I could only do 5 toes to bar in the beginning of the WOD when I decided to switch to strict leg raises as my shoulder started getting really tight, just a precaution. Kettlebells I did at 24kg and managed to do all rounds unbroken. The sled pulls before the WOD was really tough, but really good. We usually push the sleds so this was a nice change – it attacks the entire quad muscle and the lower back and gets them bulging!

Time: 16:23 (24kg KB / Strict Leg Raises in place of T2B)