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Post by feeno on Dec 2, 2009 17:15:26 GMT
You did great mate, once those pull-ups get sorted you will kill this thing... it's all about the pull-ups.... Wednesday 02/12/09Look what came up on theWODshop! Tyrant 1 round Keep KB off ground, WOD is over when it hits the floor 200x KB swings (36#/24#) 150x KB snatch 100x 1-arm KB press (36#/24#) i guessed this was the suggested weight in kg...?? I used a 20kg KB... also ignored the not putting the kb down bit. 32:08 - to be honest i thought i would do it a bit quicker than this.. update - Turns out # means lb so i should have done this with a 16kg bell.. makes a bit more sense.
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Post by feeno on Dec 4, 2009 13:44:00 GMT
Friday 04/12/09
4 rolls on the 5kg wrist roller then max revolutions for 60 seconds on the power ball x 3
First Round R: 6006 revolutions L: 5585 revolutions Second Round R: 6017 revolutions L: 5738 revolutions Third Round R: 5555 revolutions L: 5161 revolutions
In the evening, Crossbox beasting with Andy.
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Post by jules on Dec 5, 2009 11:10:59 GMT
dissappointed Chewey came here looking to cut and paste ;D Nice work tho
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Post by feeno on Dec 5, 2009 17:37:58 GMT
Saturday 05/12/09
Snatch 5, 5, 3, 1, 1
30kg, 35kg, 40kg, 45kg, 50kg
40 Box Jump/10 KB Swing 30 Box Jump/20 KB Swing 20 Box Jump/30 KB Swing 10 Box Jump/40 KB Swing 11:00 Was tired from crossbox so slow time.. used a 24kg kb
Pullups - 9, 6, 4
5kg plate holds x 2 R:1:05, L:0:50 R:0:37, 0:29
Double unders practice....
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Post by markt on Dec 5, 2009 21:03:36 GMT
Loving that KB WOD, looks ace!
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Post by feeno on Dec 7, 2009 19:18:46 GMT
Monday 07/12/09
Todays FK.UK stuff.
Deadlift: 5, 3, 1 Perform deadlift to your five rep max, then move to sets of three, ending with a weight you can only manage 1 rep.
110kg x 5 120kg x 3 125kg x 3 130kg x 3 135kg x 1
Did some bonus deads... 140kg x 1 142.5kg failed
Conditioning AMRAP in 15 minutes 5 Ring Dip 10 Pull-Up 15 Box Jump
Only managed 4 rounds! a lot harder than it looks. Grip was shot from the deads and I'm rubbish at pull-ups anyway... was good though. 20 Ring Dip, 40 Pull-Up, 60 Box Jump in all...
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Post by jules on Dec 8, 2009 9:23:37 GMT
Hey nice work Chewey...............that dodgy burger didn't ''upset'' things then!!! ;D
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Post by feeno on Dec 8, 2009 20:58:20 GMT
I think the burger is what kept me going..
Tuesday 08/12/09
CFR
Deadlifts 3x5
110kg, 120kg, 130kg - I thought i would really struggle cos of yesterdays deads but today was fine. Grip was good.
Barbell Complex
2 x Deadlift 3 x HPC 4 x Front Squat x 5 Increasing the weight each round.
40kg, 50kg, 60kg, 65kg, 70kg
This was good. HPC was probably my weakest on this. FS was good.
Finished with.. A lengh of the hall plus 5 press-ups. AMRAP in 10 minutes. 34 rounds.
Started well with this, impressed myself. Then reality kicked in at around round 7. Good fun. Love the running...
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Post by jules on Dec 9, 2009 9:00:09 GMT
yeah............good fun 34 rounds is pretty d**n good too!!
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Post by feeno on Dec 9, 2009 21:58:33 GMT
it's no 39 rounds though is it... next time.
Wednesday 03/12/09
CFR Action
Andy brought in his 10kg vest for me to wear.. A birthday treat. He's such a thoughtful guy.
Warmup with vest on.
Then some single and double legged box jumps with vest.
10x1 HPS
Started on 30kg and worked up to 52.5kg. Tried 55kg but failed. I'm pretty sure that was a new 1rm.
WOD
Sit-ups Shuttle runs Burpees 10 seconds on 20 seconds off x 10 for each with vest.
No counting involved so bonus. The vest wasn't to bad. Just seemed to slow me down but i did notice it on the push-ups and burpees.
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Post by feeno on Dec 10, 2009 22:42:08 GMT
Thursday 10/11/09
Got this off the WODshop
Max rounds in 12 minutes Switch arms each round 3x KB clean (53#/36# - 24kg/16kg) 3x KB snatch 3x KB press
I used a 24. Also did it so a complete set each side (left and right) was a round.
10 rounds completed. I'm really pleased about this. Was a bit worried about the weight, did consider doing it with a 20. Glad i didn't. Grip did struggle a bit with the snatches.
30 cleans, 30 snatches, 30 presses each side.
BAM!
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Post by jules on Dec 11, 2009 9:08:00 GMT
waaaahooooo....nice one Chewey...bet you feeling that this morning!!
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Post by markt on Dec 11, 2009 10:26:41 GMT
Cool, nice one fella!
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Post by feeno on Dec 13, 2009 17:15:06 GMT
Sunday 13/12/09
off FK.UK
Run 250m 20-15-10 of Deadlift @ 60% max (85kg) Marine (clapping) push-up Run 250m
11:45 - better time than i thought i would get.
Then...
5 x Pull-ups 5 x Ring dips x5
Didn't time it. Did each set of 5 unbroken though...
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Post by jules on Dec 13, 2009 17:59:28 GMT
you da man........
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