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Post by jules on Apr 19, 2011 10:13:09 GMT
Hahahaha maybe we should all do these at home ?!
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Post by stephen on Apr 19, 2011 20:36:56 GMT
markt Feck, that sounds horrible. All I'd need is the treadmill. Might have to head to the park and get someone to shout "sprint" and "stop" for me instead 19 April 2011HomeRamping up SS... Squats 3x5 @ 95kg Bench 3x5 @ 80kg Deadlift 1x5 @ 115kg Chin-ups 3xf 10, 6, 5 (90s rest between sets) Finally made it to double digits for dead-hang chin-ups (chin resting on the bar at the top). Still inching up week by week, though sets 2 and 3 are static - recovery probably a bit shit.
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Post by stephen on Apr 19, 2011 20:48:31 GMT
jules more than happy to do a post-WOD tabata sprint session one day
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Post by markt on Apr 24, 2011 18:13:00 GMT
Mate, it is horrible. Looks quite innocuous on paper, but is a real horror!
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Post by stephen on Apr 24, 2011 18:53:13 GMT
24 April 2011 Crossfit Reading
Games WOD:
20 minute AMRAP 5 power cleans @ 65kg 10 toes to bar 15 wall balls 10kg / 10' target
5 rounds + 2 PCs
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Post by paulo on Apr 24, 2011 20:10:34 GMT
Excellent work mate!
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Post by stephen on Apr 25, 2011 12:31:28 GMT
25 April 2011 Home
Strength:
Press 3x5 @ 57.5kg (managed 4, 3, 4) Row 3x5 @ 65kg
Mini-WOD:
21, 15, 9 of KB swings @ 20kg Box jump @ 20" 3:45
Afterparty:
Tabata sprints (4 mins total). Need to run on a track of keep a note of distance so I can start measuring this.
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Post by jules on Apr 26, 2011 9:48:13 GMT
Great stuff duuuuuude nice one on 11.5 Tabata sprints when you next in ...oooooh yeeeah
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Post by stephen on Apr 27, 2011 12:47:02 GMT
26 April 2011 Crossfit Reading
AMRAP double unders in 2 minutes 90 (target is 200 before 2011 is out)
Started work on kipping. Need to: a) get weight down/strength up, b) sort out calluses, c) keep chipping away at the kipping.
In retrospect, I should have done 11.6 last night and the regular WOD tonight. Ah well, got the long weekend to make up for it.
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Post by Mister_C on Apr 27, 2011 17:20:01 GMT
Mate, kipping is all about technique. Get your head forward and your feet back while at the bottom position, and it should all flow from there. Keep up the great work.
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Post by stephen on Apr 27, 2011 19:27:20 GMT
Mister_C - cheers, appreciate it! Will keep working on them. 27 April 2011Crossfit ReadingGames WOD: AMRAP 7 minutes 3 Barbell Thrusters (100lbs / 45kg) 3 Chest to bar Pull-ups 6 Barbell Thrusters (100lbs / 45kg) 6 Chest to bar Pull-ups 9 Barbell Thrusters (100lbs / 45kg) 9 Chest to bar Pull-ups etc. Got 52 reps in total (12 thrusters plus 4 pull-ups in the final round) Then squeezed in the regular WOD... The Chief 3 minutes AMRAP 3 Cleans (full squat) @ 60kg 6 push ups 9 squats 1 minute rest 5 rounds Managed 2, 2, 1, 2, 2. That third round went quick - should have squeezed another one in.
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Post by paulo on Apr 28, 2011 8:32:03 GMT
Mate great effort last night. Took a lot of guts to do 11.6 AND The Chief in one session!
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Post by stephen on Apr 28, 2011 15:08:54 GMT
paulo cheers! Pretty pleased with 11.6 - squeezed out more pull-ups than normal (probably because I don't normally have Alex shouting at me). Would have liked The Chief more if they weren't squat cleans (as they were here: www.crossfit.com/mt-archive2/004152.html). Ended up hammering my legs twice in one night
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Post by stephen on Apr 30, 2011 12:04:24 GMT
30 April 2011 Crossfit London
Hammer WOD:
5 power cleans @ 60kg 10 front squats @ 60kg 5 jerks @ 60kg 20 pull-ups 90 seconds' rest
5 rounds
Completed 3 rounds in 21:30. Cut off in round 4.
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Post by markt on May 2, 2011 17:31:29 GMT
Flipping heck mate, both those two WOD's in one session? I take my hat off to you
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