4 November 2015 – Grace(y) x 4

Warmup:

10 Side Kicks
10 Arm Side to Side
10 Passovers
10 Lung Twists

WOD:

2 Minutes Work || 30 sec rest
A Choice:

30 x 4 Clean & Jerk (50kg/30kg)

OR

30 x 4 Thrusters (40kg/20kg)

My choice:

Clean & Jerk (Rx)

The most clean and jerks I have ever done in a row. Holy crap. I think the pic below says it all. I eventually settled on a rhythm of 3-2 per minute (3 on the minute and 2 on the 30 second mark). That gave me a total of 10 per two minutes. The first round  was 15 per minute. Pacing was key with this WOD as it was basically a scaled Grace times FOUR. Felt good once I got into the rhythm, but it got really hard on the last couple rounds. Traps and side obliques are feeling it today. #TRexArms

Score: 10 rounds (F10)(Rx)

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2 November 2015 – Blackline

Joined the Elites at Crossfit Blackheath for a real burner of a WOD!

Warmup:
6 Minutes

Even Minutes: Skips
Odd Minutes: Jumping jacks

THEN

16 Round Tabata (20 sec on || 10 sec off)
Box Step Ups

WOD:
10 rounds AFAP

3 Push Press (40kg)20kg)
3 Deadlifts (40kg/20kg)
3 Burpee Over Bar

Time: 6:39

THEN

3 Minutes: Max Wall Balls (Score: 60)

3 Minutes: Max Double Unders (Score: 124)

3 Minutes: Max Jump Squats (Score: 80)

 

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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!