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Post by jules on Nov 21, 2008 9:18:41 GMT
20/11/08
Short on time as usual so just a little WOD
30 squats 30 Push ups 30 sit ups 30 KB swings (16k) x3 2k run
Time 18.09
Very please to have my very own KB now.Adds a bit of diversity to my home workouts ;D
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Post by Mister_C on Nov 21, 2008 12:34:22 GMT
Nice one Jules, congrats on getting your own KB. Going off to Clinton's now to find you a "Welcome to Your New Kettlebell" card. ;D
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Post by jules on Nov 24, 2008 15:39:58 GMT
21/11/08
Crossbox
warm Up
Single arm kb swings, squats, single turns. 1 minute on each station as many reps as possible
julie 42, 58, 139
Padwork
SDHP, squat jumps and push ups. 1 minute on each station max reps
Julie 44, 42, 41
Padwork
Plate raises, American swings, shuttle runs. 1 minute on each station max reps on each.
julie 45, 29, 27
Padwork
Great way to end the week ;D
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Post by Andy on Nov 24, 2008 17:49:02 GMT
Get the message Jules! Didn't have time over the weekend or today so will get it up later or tomorrow morning.
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Post by jules on Nov 26, 2008 9:24:23 GMT
25/11/08 Cant make CF so....... Lounge workout(too cold outside!) Push ups x 10 Squats x 20 x 10 Sit ups x20 DSHP x 10 Using 16 k KB)yes my very own x 10 Forgot to time it
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Post by jules on Nov 27, 2008 10:11:58 GMT
26/11/09
WOD
20 Lengths 40 Sit Ups 15 Deadlifts
x 5 for time
Julie 20.43 36kg Deads
Finished with some TGU coaching.
Great session ;D
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Post by jules on Dec 2, 2008 14:52:56 GMT
28/11/08
Crossbox
Warm up
Padwork
Push ups and KB Swings. 20 secs on 10 secs off then change exercise. 4 minutes total
Padwork
Squats, burpees, push ups. A mixture of all 3, 20 secs on 10 secs off for 4 minutes.
Padwork
With an olympic plate. Sit ups, Presses, squats, push ups and burpees. 20 secs on 10 secs off for for 6 minutes
it was goooooooooooooooood ;D
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Post by jules on Dec 3, 2008 9:14:32 GMT
02/12/08 Tonight was a fairwell WOD for Dan Southern. Dan is leaving us for Canada so it was a chance to get everyone together for one last time. Dan was howefer to ill to train and turned up half way through the first workout group. WOD Squats, Swings 24/16kg, Push Press 20/16kg, Tuck Jumps and Burpees. 5 minute rounds. Clock does not stop and you are on each station for 1 minute. 3 rounds with a 1 minute break between rounds. Name/Squats/Swings/Push Press/Tuck Jumps/Burpees Julie 44 46 42/30 27 31/36 26 23/42 30 16/13 13 10 Outstanding workout guys. Great effort and a great send off for Dan even if he did puss out. OMG nearly threw up!! but was good(once i'd finished!!) ;D
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Post by jules on Dec 9, 2008 9:53:09 GMT
05/12/08
Crossbox
Warm Up
Padwork
25 squats 15 push ups
4 rounds for time
Julie 3.00
Padwork
Kb Swings burpees
30 secs on each station then switch. rotate for 4 minutes
Padwork
KB high pull sit ups
30 secsw on each station. Rotate for 4 minutes.
Padwork
Good session! ;D
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Post by jules on Dec 9, 2008 9:58:47 GMT
08/12/08 Couldn't make the Crossfit session sooooooooooooooooooo Too icey on the patio so had to go inside 30 Russian KB swings 30 Sit ups 30 squats 30 push ups x3 and 30 staircase runs ;D Time 12.06 Nearly broke a few lights and sit ups on carpet....not good !! but a good little work out ;D
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Post by jules on Dec 10, 2008 9:20:38 GMT
09/12/08 Warm Up Strength - Thrusters 3 x 5 working to 5 rep max Julie 33.5kg WOD 30 Push ups 40 Squats 50 Sit ups 30 Squat Thrusts 40 Walking Lunges 50 American Swings 30 Plyo Push Ups 40 Russian Twists 5kg 50 Plyo Jumping Lunges Stop watch broke half way through so no times Finished with some KB Snatch practice. Good one Andy
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Post by jules on Dec 16, 2008 11:40:29 GMT
12/12/08 Crossbox warm up Push ups - negatives 6 Partner pulls - In pairs. each partner grabs each others wrist. 1 person tries to pull the other one while the second partner puts on resistance. 4 lengths each Padwork KB Swings Bench Jumps 30 secs on each station for 4 minutes Padwork Partner pushes. In pairs. 1 person tries to push the other the length of the hall while the other puts on resistance. 2 lengths each. Padwork Squats Max reps in 1 minute Julie 75 Push ups max reps in 1 minute Julie 47 Good session,dont know why but could hardly walk Sunday,calves were soooooooo tight
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Post by jules on Dec 17, 2008 9:46:24 GMT
A massive turn out for tonights session Warm Up Deadlifts 5 x 3 working to 5 rep max Julie 60kg Really disappointed with this back just couldn't keep good form and go any heavier WOD 8 lengths hall - every other length vault a box 8 burpees x 10 for time Julie - 13.32 PB by 1.12 minutes Awesome session guys. MMMMMmm can't say i really enjoyed this one but pleased with my PB ;D
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Post by jules on Dec 18, 2008 9:21:17 GMT
17/12/08 Warm Up WOD 50 burpees 50 sit ups 50 push ups 50 walking lunges 50 american swings 16kg 50 push press 17kg 100 squats 50 push press 17kg 50 american swings 16kg 50 walking lunges 50 push ups 50 sit ups 50 burpees For time Julie 31.37 The object of tonight was to just get it done. There was unusual silence when this went on the board. Congrats to everyone for getting through it. Jesus I thought Andy was joking when he put this one on the board all the joking and usual chit chat stopped and there was the smell of fear in the air!!! But we all done it,really hard doing push press x 50 then American KB swings x 50 TWICE in a few minutes arms actually dropping off today But Great session,cheers Andy ;D
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Post by jules on Dec 31, 2008 13:56:02 GMT
30.12.8 Met up with a few of the crossfit reading crowd in a [glow=red,2,300]very very [/glow]cold gym for a workout. Press 5 x 1 working to 1 rep max 17 22 27 27 27 then 3 HPC 3 FS 3 PP 50kg EDIT by admin - um, slightly misleading. Was 22kg. Stop copy and pasting from me ;D AMRAP in 15 minutes 26 rounds ;D Then 30 box jumps 24" 30 Sit ups 30 American swings 5 rounds for time 21...something i think!! Great workout,really blew the cobwebs!! Cheers Andy
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