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Post by jules on Oct 15, 2008 17:27:25 GMT
15/10/08 Garden - Tabata 20 secs work and 10 rest squats push ups Burpees Sit-ups 10 rounds on each station score on lowest rep from any of the rounds 17,8,6 8 =39 I hate Push ups!!
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Post by tick88 on Oct 15, 2008 21:59:58 GMT
holy smoke!
10 rounds, that's a great score especially on the squats.
Did Tabata's tonight at CF Reading and my score was nowhere near as good as yours and we did 8 rounds (which is the Tabata protocol) - will wait for Andy to post scores
awesome work Jules ;D
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Post by jules on Oct 16, 2008 19:46:50 GMT
16/10/08 4 x theale playing fields 100 squats run home ;D Knee killing me
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Post by jules on Oct 20, 2008 13:07:29 GMT
17/10/08
Boxit
Warm Up
No time scores just all out work for given time
Padwork
Sit ups with 10kg plate from behind head switch to push ups
x 2
Padwork
Grab your 10kg friend and go for a walk. 4 lengths hall as quickly as possible. Sit ups
Padword
1 length hall consisting of bear crawl and push ups. American KB Swings Russian KB Swings
3 minutes in total
Padwork
KB Swings
Padwork including kicks
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Post by jules on Oct 20, 2008 13:10:18 GMT
18/10/08 7am Prospect park.....spooky! 4k run Really dissappointed as could have done twice this easily but knee gave out again Hope you havent done my reg forms for Grim Emma!!!!)
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Post by Andy on Oct 20, 2008 13:56:44 GMT
Jules, lay off running! It seems it's only when you run that your knee hurts. If running is in the WOD when you come i'll put something else in for you.
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Post by jules on Oct 21, 2008 15:44:29 GMT
19/10/08 Warm Up 4 lengths hall 10 squats 10 push ups 5 jump squats x3 Kipping practice WOD Thrusters x 5 HPC x 7 SDHP x 10 AMRAP in 20 minutes Julie 10 + Thrusters 24.5kg Absolute killer ;D In agoney today got brusies everywhere!!!
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Post by jules on Oct 23, 2008 10:10:32 GMT
22/10/08 Warm up Kettlebell technique work Russians Americans Clean & Press Rack positioning Snatch WOD 25 Sit Ups 50 American Swings 25 Push Ups 50 Clean & Press (more bruises!!) 50 Burpees 50 Russian Swings 50 Rack Squats (ouch) 50 Lengths (1K) 50 Box Jumps Julie 19.47 8kg KB, 12" box Really good WOD ;D
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Post by jules on Oct 28, 2008 11:37:18 GMT
24/10/08
Warm up
Padwork
Workout 1
4 station circuit of KB Swings, Push Ups, Squats and Burpees. 1 minute on each station.
Padwork
Workout 2
4 station circuit of Mountain Climbers, Plank, Squat Thrusts and Sit Ups. 1 minute on each station.
Padwork
Workout 3
4 station circuit of SDHP, Tuck Jumps, Walking Lunges and Jump Squats. 1 miinute on each station.
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Post by jules on Oct 28, 2008 11:47:46 GMT
27/10/08 Warm Up 2 lengths hall 2 lengths backwards 10 squats 10 push ups 5 burpees x 3 Strength - Deadlifts 5 x 3 working up to 3 rep max Julie 35-40-45-51-54 = 54kg 3 rep max (this is 4 kilos over my body weight but lowerback started pulling ) WOD 5 Push Press 15 American KB Swings 25 Box Jumps AMRAP in 20 minutes Julie 9 + Push Press + Swings 19.5kg Press, 12kg KB God I hate box jumps
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Post by jules on Oct 30, 2008 16:07:08 GMT
28/10/08 Worked on GHD Sit ups, technique and a few small grouped sets. The workout was a another go at a modified version of Tabata This. This is Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. We subbed the rower with SDHP and stepped the weight up slightly. gals 24.5kg. Each exercise is scored by the weakest number of reps in each of the eight intervals. Scores are below, compare to 20.8.8. Tabata This 28.10.8 Squats SDHP Pull Ups Sit Ups Press Ups Total Julie 19 7 10 12 8 56 Relly enjoyed this as I like doing Tabatas Rubbish on the push though a PB for my squats ;D
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Post by jules on Nov 3, 2008 15:07:34 GMT
31/10/08
Warm up
Padwork
Workout 1 20 secs on 10 secs off for 4 minutes
squats burpees squats plank squats jump squats squats push ups
Padowrk
Workout 2 10 secs work 10 secs rest
A mixture of Isometric hold on push ups and other body weights exercises
Padwork
Workout 3 20 secs on 10 secs off
Burpees squats burpees push ups burpees plank burpees jump squats
Padwork
Finshed with a various lengths sprints with minimal rest
Great little session,really enjoy the variaty ;D
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Post by jules on Nov 5, 2008 9:57:05 GMT
04/11/08 Warm up Press 3 x 5 working up to 5 rep max. 24.5kg 3 rep max WOD Death by Push up and Squat. On the first minute do 1 press up and 1 squat, on the second minute do 2 press ups and 2 squat and so on until you can no longer fit the press ups and squats in to that minute. Then do 5 push ups and 10 squats AMRAP up to the 30 minute mark. 21 rounds 210 reps of each + 15 rounds = 36 rounds Well what started off as really easy and alot of standing around waiting for time to pass,ended up with a real struggle and a few involuntary groans(erhurhum) jeez whose push ups were hard But really pleased with my rounds and the fact that I didn't collapse on my knees!!
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Post by jules on Nov 20, 2008 16:39:47 GMT
14/11/08 Crossbox After 10 days or so of being ill I'm back!!! ;D Tonights training and the boxing was surprisingly easy to get back into although I think Andy was being a bit easy on us!! Still waiting for the write up on tonights action.
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Post by jules on Nov 20, 2008 16:43:38 GMT
18/11/08 Warm Up Press 1 1 1 1 1 1 1 working up to 1 rep max Julie 27kg WOD 5 stations of Burpees, KTE's, HPC, Step Ups 24" and Single arm kb Swings. 4 minutes on each station with a 1 minute rest between stations. As many reps as possible in 4 minutes. Name/Burpee/KTE/HPC/Step Up/Swings Julie 52, 82, 55, 88, 115 keen to get started tonight,god i've missed this!! Great workout the new Kettlebells are quite alot heavier although Andy swears its still 16 kilos!!(got my very own one too!!)
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