19 November 2015 – Snatch The Wall

Strength
1×20 back squat (70kg)

WOD
21-18-15-12-9-6-3
Power Snatches (35,25)
Wallballs
Level 2- (30,20)
Level 1- (25,15)

Time: 16:13 (L2)

I don’t know if the indoor soccer is improving my cardio, or if I just paced this WOD correctly – but this went really well! Split the reps of 21 (10+11), 18(9+9), 15(8+7), 12(6+6), 9(6+3) and then just went all out on the last two rounds. I did take a few long breaks in between sets to catch my breath, but I felt in control and dictated the pace of the workout. Snatches weren’t that heavy (due to the weight) and I tried to focus on technique (toes and traps) with every rep. Even when I was fatigued, I just focused on the next number of reps, i recall saying seven, seven, seven at one point. Did all the broken up numbers unbroken – next step is to get the full numbers unbroken!

Post Wod Sweat Angel

Post Wod Sweat Angel

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)

 

IMG_6364

23 October 2015 – Box|Ball|Row

No strength today
Warm up, do the wod and then work on goats or movements you want to get with remaining time.

Skill
Wall ball 2 for 1

WOD
4 Rounds
10 Box Jump Overs
15 Wallballs
20 90 degree Body Rows
Rest 2 Minutes

Time: 14:23

Nice little burner for a Friday – Not much strength needed, just lots of stamina, especially for the rows. The first two movements get you nice and metabolic as they are compound movements, and then you have the arm + back burner that is the row.

2 October 2015 – The Ascent

No strength work today

Warm up
EMOM 20
Odd – 15/10
Calories on assault bike
Even – 100m Run

WOD
12 Minute Ascending AMRAP
3 Burpees
3 Wall balls
3 Medball Sit ups
6 Burpees
6 Wall balls
6 Medball Sit ups
9 Burpees
9 Wall balls
9 Medball Sit ups…
*Hold medicine ball at your chest – not going overhead with the ball.
L1/L2 – Regular sit ups

Score: 15 + 10 burpees (completed round of 15)

Core cash out
2 Rounds for quality
9 Strict toes to bar
6 Around the worlds hanging from bar (3 each direction)
3 Dragonflags

16 September 2015 – Double Ups

Warmup
200 single skips
100 double unders

Strength
Bench Press
1×5 60% (40kg)
1×3 70% (45kg)
1×2 80% (50kg)
1×2 90% (55kg)
1×1 100% (60kg)
1×1 105% (70kg)

Skill
L-Pull-up

WOD
100 Double unders
25 Pull-ups
25 Wallballs
600m Run
– Rest 3 Minutes
75 Dubs
20 Pull-ups
20 Wallballs
400m Run
– Rest 3 Minutes
50 Dubs
15 Pull-ups
15 Wallballs
200m Run
Level 2- 50-30-20 Dubs,
Level 1- Singles x 2
ADV- C2B Pull-ups

Time: 25:51 (Rx)(Rested 2 minutes between rounds)

My rope broke on the last set of double unders so I did 50 single skips with the heavy rope. Running felt alot better, those 400s on the weekend have helped loads!

Core cash out
10-8-6-4-2
Barbell Rollouts
Windshield Wipers w/ Barbell

2 September – Wheelhouse

Strength
Strict press
1×5 70% (40kg)
1×5 80% (45kg)
1×2 85% (50kg)
1×3 90% (45kg)
1×1 100% (45kg)

I stayed at 45kg as the 50kg was causing me to lean back, which could result in a nasty back injury. So kept the ego in check by lowering the weight and focusing on technique.

Then:

Work up to Max weight for the complex
1 Thruster
1 Push-press
1 Push-jerk

I got to 60kg and failed on the push press at 70kg. Happy with that (for now).

WOD
3 rounds
60 Double Unders
30 Wallballs (10,7)
20 Deadlifts (80,50)
Level 2- (70,45) 20 Wallballs, 30 Double unders
Level 1- (50,35) 120 Singles, 20 WB, 15 Deadlifts

I loved this WOD! I think these movements are ‘in my wheelhouse’, as they say. It was challenging, but I felt like I could push it at an intensity that worked me but I could still think about my strategy for the next round/movements.With the double unders, I tried to get them unbroken as much as possible, but split it into 30-30(R1), 20-20-20 (R2) and 10-10-10-10-10-10(R3), Wallballs were split into 15 x 2 for round 1 and 10 x 3 for the remaining rounds. Deadlifts, were pretty easy so just had 10 x 2 on all rounds. Dunno if my time is competitive but I’m happy that I could smash that WOD 🙂

Time: 16:30 (Rx)

Core Cash out on your own time after class
Alternating Tabata (20 sec L sit, 10 sec rest then 20 sit up, 10 sec rest alternating between the two for 8 minutes)
L-Sit Hold on Pull up Bar
Sit ups (no arm throw)

Conditioning *optional if you want to do more work.
Rowing
3 Rounds
Row 250m
Row 500m
Row 750m
Rest 1:1

Didn’t get to the rowing portion but the core cashout, wow. Mid section for days! Great WOD 🙂 🙂 🙂

 

18 August 2015 – 30 On||30 Off

Strength
Bench Press
1×8 65% (40kg)
1×6 75% (45kg)
1×4 85% (50kg)
1×4 90% (60kg)

WOD
30s work || 30s rest
4 Rounds at each movement then rotate to next movement.
Continue till all 4 movements are done (4 rounds per movement.)
1. Assault Bike for calories
2. Wallballs (20,14)
3. Pull ups
4. Ring Dips

Score: 137 (Jumping Pull-ups)

Score breakdown:

  1. 15 | 15 | 13 | 12 :: 55
  2. 12 | 12 | 12 | 12 :: 48
  3. 5 | 5 | 4 | 4 :: 18
  4. 5 | 4 | 4 | 3 :: 16

  
 

 

 

11 August 2015 – The Perfect Storm

 

Attempted the second qualifier this morning for the Last Man Standing Comp. Got to the 4th round of box jumps before time ran out. Also had quite a few no reps which didn’t help 😐 Physically not so tough but my  cardio let me down – would’ve been faster if that was up to scratch.

WOD 2 “The Perfect Storm”
9 min AMRAP
6 Clean & Jerk (40kg)
8 Knees Above Hips
10 Wall Balls (7.5kg)
12 Box Jumps (20″)

Score: 138 (Split time 2:01)

 

WOD Scoring:
 The score will be the Total Reps completed within the 9min CAP.
 The Split time taken after Round 1 will serve as a Tie Break score.

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.

29 July 2015 – Ball Walls

Strength
Deadlifts
1×10 60% (60kg)
1×10 65% (70kg)
1×8 70% (90kg)
1×8 75% (110kg)

BUY-IN: 500m Row

WOD:
5 rounds of:
12 Wall Balls (10,7)
6 Burpees
CASH-OUT: 400m Run
*15 minute time cap

Time: 9:13 (Rx)

Still can’t feel my legs from Monday’s absolute burner – I rolled them last night with my newly acquired foam roller which provided some relief, but it was really difficult to get out of bed this morning 😐 Once I got into the movements, I was okay. Wallballs were unbroken through all 5 rounds with the 10kg ball (Yay!), and I was doing 8 burpees instead of 6 (I have no idea why!) until the last round when I did 6, so my time should be Rxx haha. That 400m run though, my legs did not want to comply. I hope they recover soon.

 

 

legday

My legs thoughts… basically

 

This as well...

This as well…

Very tempted to do this...

Very tempted to do this…