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!

 

6 January 2016 – Heat Wave Wednesday

Oly Warmup

2 rounds

6 reps

Deadlift

Straight Leg Deadlift

Bent Over Row

2nd Pull

Upright Row

High Pull Clean

Press

 

Mobility:

Front Rack

Lat Stretches on the wall

Tricep rolls on the bar

 

Strength

Build up to 70% Power Clean (50kg)

#PerfectForm

 

Heat Wave Wednesday

4 rounds

Min 1: Power Clean/Hang Power Clean

Min 2: Rest

Min 3:  Max Hollow Rocks

Min 4: Rest

Performed @ 50kg

img_7986

 

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)

18 September 2015 – Air Force

Warmup
400m run
40 air squats
200m run
20 air squats
100m run
10 air squats

Strength
Strict Press
1×5 60% (30kg)
1×3 70% (35kg)
1×2 80% (40kg)
1×2 90% (45kg)
1×1 100% (50kg)
1×1 105% (52kg)

WOD
“Airforce”
20 Thrusters (40,30)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

Level 2- (35,20), 3 Burpees
Level 1- (30,15) Burpees

Time: 13:05 (Rx)

Core Cash Out
10 Strict Toes to Bar
20 V-Ups
30 Supermans
40 Hollow Rocks
50 Sit Ups (no arm throw)
2 minute plank

9 September 2015 – Thrust Unders

Strength
Bench Press
1×5 65% (40kg)
1×5 70% (45kg)
1×5 75% (50kg)
1×5 80% (60kg)

WOD
3 Rounds
15 Thrusters (40,30)
20 Double Unders
15 Toes to Bar
20 Double Unders
Level 2- (35,25), 10 Double Unders
Level 1- (30,15), Singles x2

Time: 14:29 (Rx)

Core cash out
10 Pike ups on power wheel
25 Supermans
50 Hollow Rocks
25 Supermans
10 Pike ups on Power wheel

3 September 2015 – Hangin’

Strength
Dead lift
1×5 70% (100kg)
1×5 80% (110kg)
1×2 85% (120kg)
1×3 90% (130kg)
1×1 100% (140kg)

WOD
5 Rounds
10 Hang Power Cleans (70,45)
10 Burpees
10 Box Jumps
2 Minute Rest between rounds
Level 3- (60,40)
Level 2- (50,30)
Level 1- (40,25)

Time: 21:52 (L3)

Grip on my right hand struggled after 5 reps of the Hang Cleans, must be because of the injury – that needs to be worked on. Theres such a difference between 60kg and 70 kg Great WOD once again. And that core work! Bring on SUMMER!

Core cash out
2 Rounds
30 secs work:30 seconds rest
Rotating Stations
1. Strict Toes to Bar
2. Power wheel rollouts
3. V ups
4. Hollow Rocks

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.

28 January 2015 – Supermans!

My stomach needed this today. Lately I’ve felt that I’m losing my mid ab strength, whilst the lower portion was getting stronger. The mid section certainly worked today though! I also found out that I really suck at Supermans LOL!

 

Strength:
Deadlift
Take percentages based off 90% of your 1 RM (90% of 160kg = 144kg)
70% x 3 (100kg)
80% x 3 (115kg)
90% x 3 (130kg)
90% x AMRAP to “not failure”. Leave one or two in the tank (130kg x 5 reps)

WOD:
3 rounds for time of:
Run 800 meters
50 Supermans
50 sit-ups
* advanced can do hollow rocks or V-Ups instead of sit ups

Time: 27:05 (did the situps)