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!

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!