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

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!

21 August 2015 – Tabata Sauce

Strength
Front Squat
1×8 65% (60kg)
1×6 75% (80kg)
1×4 85% (90kg)
1×4 90% (80kg)

Might have overshot my percentages with the Strength section. Also, I could feel that my right shoulder isn’t as mobile as my left, resulting in alot of pressure on my right wrist. Some mobility work to be done in that area.

WOD
“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata Interval= 20s work:10s Rest 8x Through
Your score is the sum of the lowest round of each movement

 

Score: 25 (Assisted Pull Ups)

 

They should make a sauce called Tabata, because it BURNS! Great WOD this morning, I could feel it after the squats 🙂

10 June 2015 – Double Those Unders

Strength:
Bench Press
10-10-10

Skipped the bench press for mobility shoulder work prescribed by my awesome biokineticist, Ché !

Wod 1
300 Double Unders For Time
On The Minute 10 Air Squats
*8 Minute Cap

5 minutes rest

Wod 2
Complete the following for time:
50 Pull-ups (Swopped for TRX Row)
50 Push-ups (Swopped for TRX Push up)
50 Sit-ups
50 Air Squats
*14 minute time cap.

Score:

23:36 Total time taken (including rest)

I managed to get 238 double unders in that 8 minute period – probably the most that I’ve ever done. EVER. I’ve learnt that the key is to relax and focus on the rhythm that happens when you’re in the zone. Thinking too much trips you up. Literally.

3 June 2015 – Clean Slate

Strength
Deadlift
75% x 5 (60kg)
85% x 3 (80kg)
95% x 1 (100kg)
Do single first- Then- AMRAP to near failure

I made sure to keep my shoulder blades in and control the movement on the up and down. I also alternated grips between lifts. The double overhand hits the core nicely!

EMOM 10
1 Power Cleans
1 Hang power clean
1 High hang power clean

Did these with the bar at first, eventually loading up to 50kg (Bar, 30kg, 40kg, 50kg)

WOD
15 Squat Clean and Jerks (60,40)
100 Double Unders
10 Squat Clean and Jerks
100 Double Unders
15 Squat Clean and Jerks
Level 2 (50,30), 50 Double Unders
Level 1 (40,20), 100 singles

This injury might have been the best thing that ever happened to me. My form on double unders has improved immensely. I managed to hit 30 on a row tonight! It also makes you more mindful of your body and its limitations so you are always conscious of what one can and cannot do (but not in a limiting way). These weeks of rehab also has me doing everything strict – I think I’m gonna keep doing just that 😉 #Strength

Time: 15:27 (40kg Squat Clean/DUs Rx)

I can clean again! Wooooo! Granted it was at 40kg but its a start, hence the title ‘Clean Slate’. I also did lots of the stretches that the biokineticist recommended and those are helping loads. The squat cleans also worked the core a bit, somthing that’s been neglected since the injury  #GettingThere

29 April 2015 – Pistol Dub’s

Changed things around and went to an afternoon class :). Good to see the peeps again.

Did some pistol progressions as well, they are alot harder when you don’t use your arms! I also found that my left leg is weaker on the pistol movement and more susceptible to caving in. Might have to do with resting on the clutch when driving.

Strength
Bench Press Back Squat
65% x 5 (60kg)
75% x 5 (70kg)
85% x 5 (80kg)

WOD
15 Minute AMRAP
100m Run
20 Double Unders
10 Push-ups  V-Ups
10 Pistols (5 each leg)

 

Score: 5.40 (5 rounds + 100m run,  DU’s and 10 V-Ups)

23 April 2015 – Sled Bikes

 

This was an engine builder, but that assault bike was like quicksand! The more you pedal, the slower you get. I also had to be careful with the box dips because of my arm, but it held out. 🙂

WOD
Every Minute on the Minute for 30 Minutes

Odd Minutes- Alternate between 15 Calories on the Assault Bike and 1 Sled Push Round Trip (so minute 1- A.B, minute 3 Sled Pushes or visa versa if you need to
share)
Even Minutes (2-10) 10 Burpees (Subbed for 20 Air Squats)
Even Minutes (12-20) 10 Toes to Bar (Subbed for V-Ups)
Even Minutes (22-30) 10 Ring Dips (Subbed for Box Dips)
If you need to take a minute off then do so. When you report your scores
record how many minutes missed including rounds you could not complete the
task. No Penalties today.

Level 2- Knees to Elbows, Parallel Bar Dips
Level 1- Knees to Chest, Box Dips

Score: 4 (all of them were the on the assault bike – could only get to 10 calories, aaargh!)

 

22 April 2015 – Annie Are You Okay?

Its been 21 days since I’ve been at Crossfit and I felt like I was slowly losing my mind. It’s great to be back.

And this is a WOD I could actually do RX!

I had to refrain from using my shoulders at all, due the arm injury, so worked on using my wrists in the DU’s and that kinda worked . Also had to do the situps strict as I could not swing my arms. Nice deep burn!

I think those lunges did me good last week, I felt very bouncy in the DU’s so I had plenty of time for those twin rotations 🙂

 

Warmup:

10 minute EMOM

5 situps
5 V-Ups
5 Air Squats

WOD:

Annie:
50-40-30-20-10

Double Unders
Sit Ups

 

Time: 12:47

AnnieWOD

11 April 2015 – Sandbags and Jelly Legs

I got pretty familiar with a 20kg sandbag on Saturday morning. 🙂

It’s Monday evening and Im still walking like Robocop, so this was a pretty good, and intense leg workout! Can you say Jelly Legs! My aim was unbroken, which I achieved with the lunges but had to break the squats up into 20-20-10. This works the quads in all areas. I have DOMS on the inner and outer thigh, making it difficult to ascend stairs, its a good pain though, and its a good way to build width on the quadricep.

Warmup:

1km slow row (I could at least use my right arm, yay!)

WOD:

3 rounds of 

50 Air Squats (with 20kg sandbag in the back rack position)
20 lunges (with 20kg sandbag in the back rack position)

Time: Around half an hour (didn’t time myself)

demo-lunge

Note (to self): DO ALOT OF STRETCHING AFTERWARDS. IT HELPS!