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Post by riley on Nov 24, 2010 9:26:49 GMT
CFR Early 24th Nov
Deadlifts 3 x 3 @ 90%: 120 120 120 kg
WOD: AMRAP in 15 mins
6 Pull Ups 9 Press (40kg) 12 Pistols 12 Double Unders
3 completes, up to 3 double unders on the 4th
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Post by jules on Nov 24, 2010 10:25:50 GMT
Great work on those bas*ard Double Unders dude
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Post by markt on Nov 24, 2010 18:11:46 GMT
Aye, keep plugging away at those double unders! Nice deads by the way!
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Post by riley on Nov 26, 2010 19:44:19 GMT
26th Nov - CFR Early done in silly temperatures!
OHS @ 55kg - 5 5 3
WOD
3 rounds of: 10 deadlifts @ 80kg 50 double unders
Time - 15.31.......those double unders are on their way!
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Post by riley on Nov 26, 2010 19:54:48 GMT
25th Nov - CFR
Power Snatch: 6 x 2 45 50 50 55 55 55 kg
WOD
Thrusters 40kg K2E KB Swings 20kg
21, 15, 9
No idea on time!
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Post by riley on Dec 1, 2010 8:50:50 GMT
1st December CFR Early
Squats: 5 x 5 @ 90kg
WOD:
Pull Ups: 22, 16, 10 Kettlebell clean and press @ 16kg: 22, 16, 10 Double unders: 30, 30, 30
Time: 13.04
Really enjoyed this session, not a great time but feeling like i'm starting to string together my pull ups a lot better and hopefully those double unders will keep coming!
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Post by Mister_C on Dec 1, 2010 10:35:07 GMT
Nice work buddy, keep it going.
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Post by jules on Dec 1, 2010 15:21:33 GMT
P R O G R E S S I O N -----------> ;D Great stuff dude
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Post by markt on Dec 1, 2010 20:20:40 GMT
What she said, it's all progression mate!
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Post by riley on Dec 6, 2010 11:32:28 GMT
thanks...yeah little by little thinking there might just be some progression along the way!
CFR Early 6th Dec
Front Squats: 3 x 5 (3 box jumps before each set)
warms up, then 60 70 70 kg
WOD: 100 Double Unders 100 Burpees
Time: 15.22. burpees ruined me
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Post by riley on Dec 8, 2010 9:03:28 GMT
CFR Early 8th Dec
Push Press: 3 x 3@ 80% - 55 55 55
WOD:
Fran: 21, 15, 9 Thrusters@ 42.5kg Pull Ups
Time: 10.38
My first attempt at Fran,,, will happily not see her again for a while
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Post by feeno on Dec 8, 2010 21:20:32 GMT
Nice effort...
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Post by riley on Dec 10, 2010 8:35:32 GMT
CFR Early 10th Dec
Bit of a press-fest:
Press 5 x 1, Push Press 5 x 3, Push Jerk 5 x 5....each time weight getting heavier:
40, 42.5, 45, 47.5, 50
50, 52.5, 55, 57.5, 60
60, 62.5, 65, 70...mind got the better of me on 75!
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Post by riley on Dec 13, 2010 13:12:23 GMT
CFR Early 13th Dec
Press: 1 rep max: 60kg (new PB)
WOD: 20 KB Swings 15 Box Jumps 10 K2E 5 Pull Ups
AMRAP in 20 mins: 6 rounds
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Post by riley on Dec 15, 2010 16:27:47 GMT
CFR Early 15th Dec
Squats:
Work our way up to 1 rep max: 105kg - new pb
WOD
50 Double unders
(10 OHS (40kg), 10 Pull Ups, 20 KB Swings) x 5
50 Double Unders
Time: 23.09
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