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Post by paulo on Apr 29, 2009 9:59:37 GMT
Update 28/04/09:
Crossfit @ Theale - another beasting from Jules!
'Swinging Babs'
10 Lengths 20 KB swings (24kg) 30 Push ups 40 Sit ups 50 Squats
5 Rounds for time - 27.56
Then Tabatas - lowest score shown
DSHP (24kg KB) x8 - 7 Mountain Climbers x8 - 16 Jumping Squats x8 - 11
My knees and abs are not happy with me today.....
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Post by paulo on Apr 30, 2009 8:49:49 GMT
Update 29/04/09:
Crossfit @ Theale - Thong in charge tonight.
5 stations
60s work 10s ‘rest’ between each station 5 rounds (1 rounds = 60 s at each station)
Total work: 25 minutes Total rest 240s = 4 minutes
Station A KB swing
Station B Sit ups
Station C Sandbag: R1 Press, R2 Push Press, R3 Push jerk R4 Push press, R5 Press
Station D R1 Squats, R2 Squat jumps, R3 Box jump R4 Squat jumps, R5 Squat
Station E R1 Squat thrusts, R2 Mountain climbers, R3 Burpees R4 Mountain climbers, R5 Squat thrusts
Total score for 25 minutes: 670
Finished with:
Overhead carry with Kbell or sand bag, choice of athlete:
Walk/run1 length of court then overhead squat, walk back.
Repeat with reps of 12,9,6 OHS
Time: 1min 52secs
Great session - enjoyed the variation throughout the stations.
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Post by paulo on May 1, 2009 13:25:18 GMT
Update 010509:"Round 5" 100 Single Unders 20 Push Ups 10 Thrusters (42kg) 20 DSHP (16kg KB) 20 Tuck Ups 20 Sit Ups 5x Rounds Time - 29:56 RUBBISH!!!! Struggled all the way through this - but I guess that's what I get for training on 4hrs sleep and slightly hungover....
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Post by paulo on May 5, 2009 11:05:18 GMT
Update 04/05/09:
The Great Weston 5 - Northamptonshire:
5 mile run - 42mins (ish)
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Post by Mister_C on May 5, 2009 16:43:02 GMT
Top effort mate - not sure I can run 5 miles!
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Post by paulo on May 8, 2009 10:09:23 GMT
Cheers - running is such a necessary evil!!!
Update 05/05/09:
Crossfit @ Theale with Jules
'Swinging Angie'
100 24kg KB Swings (Russian) 100 Push ups 100 Sit ups 100 Squats
Time - 13.41
Team relays
5 teams of 2
Race 1
20 Tuck Jumps 1 length sprint 1 length bear crawl x2
Race 2
30 DSHP 16k KB 2 length sprint 10 x Burpees x2
Race 3
30 Mountain climbers 1 Length sprint 1 Length Lunges x2
Another great sesh - Thanks Jules
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Post by paulo on May 8, 2009 10:20:41 GMT
Update 06/05/09:
Couldn't make it to CF so did the WOD that Thong had planned at home.
Only have a 16kg KB at home so I upped the reps of the squat, press and swing so I'd be working at the same level as if I was using a 24kg KB.
Re-Evolution
Run 340m Goblet squat 45 (with 16kg kettlebell) KB Press 45 (10, 10, 10, 10, 5) Swings 45 (American) Sit ups 30 Lunge 80m Goblet squat 45 KB Press 45 Swings 45 Sit ups 30 Bear Crawl 80m Goblet squat 45 KB Press 45 Swings 45 Sit ups 30 Bear Crawl 80m Goblet squat 45 KB Press 45 Swings 45 Sit ups 30 Lunge 80m Goblet squat 45 KB Press 45 Swings 45 Sit ups 30 Run 340m
Time - 53.15
That was an absolute BEAST of a WOD!!!!!!
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Post by paulo on May 8, 2009 10:24:40 GMT
Update 07/05/09:
Got a day's work at a gym so managed to sneak a quick work out in at lunch time.....
HPC 3 x 5 - 40, 60, 60 Press 3 x 3 - 60, 60, 60 SLDL 3 x 15 - 40, 40, 40
And then back to work.....
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Post by paulo on May 13, 2009 9:22:18 GMT
Update 10/05/09:
Helping Claire to train for the Three Peak Challenge so we went to Wales for the weekend to have a crack at Snowdon. Weather ok but the higher up we went the wetter and windier it got!!!
Snowdon Pyg Track - 3hrs 40mins
Felt like we had done it in good time and was great experience for Claire - but man did we ache on Monday!!!!
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Post by paulo on May 13, 2009 9:26:06 GMT
Update 12/05/09:
Couldn't make it to CF so did a variation on the WOD Jules was doing that night:
10x Burpees 20x Thrusters (27kg) 30x Double Unders 40x Lunges 50x Sit Ups
5 Rounds
Time - 46.25
Still tired and sore from Snowdon - and Double Unders are a b#tch!!!!
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Post by markt on May 14, 2009 6:57:44 GMT
Great effort on Snowdon mate!
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Post by paulo on May 15, 2009 6:45:33 GMT
Cheers mate - had a really good day.
Update 14/05/09
Couldn't make it to CF on Wednesday so did a scaled up version of Thong's WOD as I only have a 16kg KB at home.
WOD 1:
100m run 15 KB SDHP 15 KB SWING 15 KB PRESS 15 KB Overhead squat 200m run 30 KB SDHP 30 KB SWING 30 KB PRESS 30 KB Overhead squat 300m run 45 KB SDHP 45 KB SWING 45 KB PRESS 45 KB Overhead squat 400m run 60 KB SDHP 60 KB SWING 60 KB PRESS 60 KB Overhead squat
Time - 48.41
WOD 2:
42 walking lunges 21 burpees 30 walking lunges 15 burpees 18 walking lunges 9 burpees
Time - 8.07
Good sesh.
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Post by paulo on May 19, 2009 6:25:27 GMT
Update 15/05/09:
5km run - 27mins
Update 19/05/09:
5km run - 25mins
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Post by paulo on May 20, 2009 10:21:18 GMT
Further Update 19/05/09:Crossfit @ Theale Warm Up: 4 Lengths 10 Press Ups 5 Jump squats 3x Rounds HPC - 4 x 3reps 3x 40kg 3x 50kg 3x 60kg Then on first attempt at 70kg lost grip on the bar, didn't react quick enough and the bar landed on my right thigh.... ouch!!!!! Now have very swollen thigh and slightly dented pride.... d**nit!!!
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Post by Mister_C on May 20, 2009 16:47:01 GMT
Ouch, that's gotta hurt! Hope it's OK mate.
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