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Post by paulo on Jan 20, 2009 9:19:06 GMT
Im going tonight as I can't do Wednesday - but will be at Crossbox on Friday.
See you then.
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Post by paulo on Jan 21, 2009 9:39:01 GMT
Update 20/01/09
Hang power clean & push jerk
5 x 5 working to 5 rep max
5 X 55kg plus 1 x 60kg
Was frustrated with this and felt like I should have made it to 5 x 60kg - will need to practise the power clean technique more and stop hesitating!!!
WOD
push ups kb swings sit ups jumping pull ups
max reps on each station. AMRAP in 20 minutes
Push, swing, sit, jpu
Push ups 40 15 27 20 KB swings 51 34 25 12 Sit Ups 60 22 35 Jump Pulls Ups 20 21 13
This felt okay apart from the jumping pull ups - couldn't really get into them and felt I should have got higher reps. Another one to work on.
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Post by paulo on Jan 26, 2009 14:14:49 GMT
Update 23/01/09
Crossbox at Theale School.
I love hitting pads!!!
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Post by paulo on Jan 27, 2009 12:33:57 GMT
Update 26/01/09
Crossfit Total:
Squat 1 x 40kg 1 x 60kg 1 x 80kg
Press 1 x 50kg 1 x 55kg (failed) 1 x 52.5kg
Dead 1 x 60kg 1 x 80kg 1 x 130kg (failed) 1 x 120kg
Realised here that I did one dead lift outside of the 3 lift remit - therefore actual max lift achieve for that sessions was 80kg. Shouldn't have started so low but this was the first time I'd gone to max lift and I wanted to be sure of my abilities. Will start higher next time.
Apart from that great session and good basis to work from.
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Post by paulo on Jan 28, 2009 13:36:02 GMT
Update 28/01/09:
Run - 9.25 miles Time - 1hr 35mins
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Post by paulo on Jan 29, 2009 13:51:21 GMT
Also for this week have been doing Andy's sit up pyramid - times so far have been:
26/01
20 - 23.58secs
27/01
20-30-20 - 2mins 0.24secs
28/01
20-30-40-30-20 - 4mins 2 secs
29/01
20-30-20 - 1min 56secs
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Post by paulo on Feb 2, 2009 18:07:20 GMT
Update 30/01/09
Crossbox
Update 02/02/09
21-15-9
16kg KB Swings 16kg KB Clean & Press 16kg KB SDHP
06:36.76
Nearly a 1min improvement on the last time I did this.
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Post by paulo on Feb 3, 2009 13:57:35 GMT
Update 03/02/09 Some HPC practise with 37kg - getting there..... My lovely wife bought me a new stopwatch for Xmas with an interval setting on it so of course today I had to do..... Tabata Casa Paulo!!!! Squats - 18, 18, 19, 18, 17, 18, 18, 18 SDHP(BBell 37kg) - 8, 6, 6, 5, 4, 4, 4, 4 Pull Ups - 6, 4, 3, 4, 3, 2 , 4, 3 Press Ups - 25, 21, 14, 12, 12, 8, 9, 10 Sit Ups - 14, 14, 14, 14, 14, 13, 10, 12 Lowest scores - 17, 4, 2, 8, 10 = 41 Need to work on pull ups - massively let me down!!!! Plus need some more consistency.
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Post by paulo on Feb 5, 2009 12:00:10 GMT
Update 04/02/09
Crossfit @ Theale Green
Snatch Deadlifts
3x 50kg 3x 70kg 3x 90kg
Tried 100kg and failed - more practise...
WOD
25 x Burpees 15 x lengths of hall 50 x KB swing 16kg 15 x lengths of hall 30 x Hand stands 15 x lengths of hall 50 x side lunges each side 15 x lengths of hall 25 x Burpees
Time 18:03
Sprint training
Good session but legs are mashed today!!!
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Post by paulo on Feb 9, 2009 17:25:33 GMT
Update 09/02/09
First day of Andy's new challenge: Total burpees in 1min = 19
Can't make it to CF tonight so did the following:
50 Sit Ups 50 KB swings (16kg) 50 Press ups 50 KB Clean & Press (16kg) 50 Burpees 50 Rack Squats (16kg) 50 Tuck Jumps 50 KB SDHP (16kg)
Time: 26:08.25
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Post by paulo on Feb 13, 2009 15:12:16 GMT
Update 11th & 12th Feb 2009
Went up to Manchester to visit my mate Pete who is also a Crossfit-er. Obviously while I was there we ended up training togther.....
Did the following:
Olympic ring and kipping practise
BBell split snatches - 5 sets of three snatches on each arm
1x 10kg 1x 18kg 3x 21kg
Tabata 'mash up' - Sledge hammer swings and KB (16kg) Clean & Press
Total 155 reps
Also while I was up there I went to see the Crossfit Manchester gym in Stockport - very very nice indeed!!!
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Post by paulo on Feb 17, 2009 11:46:39 GMT
Update 16/02/09 - CF @ Theale
"Fran"
21-15-9 Thrusters and Pull ups
Did Thrusters with 42.5kg BB and band assisted Pull ups
Time = 11:30 (i think)
First attempt at this WOD - would like to work towards standard pull ups.
Also did handstand challenge earlier in the day:
1st - 1:40 2nd - 1:01 3rd - 1:21
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Post by paulo on Feb 18, 2009 16:29:00 GMT
Update 18/02/09
Missed yesterday's handstands so made sure I did today's....
1st - 1:28 2nd - 1:31 3rd - 1:12
Crossfit @ Theale
Press
3x 40kg 3x 45kg 3x 50kg 3x 52.5kg (failed) 3x 50kg
Then max reps to failure with 40kg = 9 reps
WOD - 2 x 1.30 minute on each
American KB Swings - 41 & 39 KTE's - 30 & 21 Press - 24 & 19 Sit Ups - 44 & 50 One legged Squats - 40 & 30
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Post by paulo on Feb 23, 2009 15:59:40 GMT
Update 19/02/09
Handstands
1:08 1:30 1:17
Update 20/02/09
Handstands
1:01 1:03 1:05
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Post by paulo on Feb 24, 2009 16:40:24 GMT
Update 24/02/09:
Didn't make it to CF last night and can't make it tonight so did the met con that CFR did last night:
20 burpees 30 swings 20 sit ups 15 burpees 30 swings 15 sit ups 10 burpees 30 swings 10 sit ups 15 burpees 30 swings 15 sit ups 20 burpees 30 swings 20 sit ups
Using 16kg KB time was 16:23
Good but hard workout!!!
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