Tuesday 17/12

Deadlift:

1-1-1-1-1-1-1

80, 100, 110, 120, 130, 140, 150

Could have hit higher than 150, though need to watch technique at these upper weights - need to watch the lumbar curve.

Feel good the day after, no real soreness. Perhaps a little bit tender in the hamstrings. Would like to do a couple more of these before I go.

Monday 15/12

AMRAP, 20 mins:

10 Thrusters (30kg)
10 Pull ups

Rounds: 8

Not bad. Felt a bit slow after four days off and a weekend out in the rain, little sleep, poor diet etc.

This was the first workout where I have done pull ups without a band, or without resorting jumping. Slowed me down a bit - was knocking them out as singles by round 6 or so - but very satisfying.

I let myself down with the thrusters a bit, though, often breaking the 10 reps into two or three groups when I could have pushed harder.

Monday 08/12

3 rounds for time:

30 bodyweight dead lifts
20 ring dips
10 pull ups

Time: 25:02

Did deadlifts at 70kg (bodyweight -10kg), but they felt pretty good. Technique went towards the end of sets, but not terribly. Final 10 in last set came out strong, and probably could have knocked them out faster...probably could have done this at body weight.

The ring dips were shit. Those I did properly didn't have enough depth, and the rest were all negative...after jumping into full extension. Even these weren't that strong, and couldn't get down that far before loosing it.

Pull ups have been heaps better. Used the red band for a few, but honestly it's easier to kip now. By next week should have a really good foothold in the pullups.

Tuesday 02/12/08

Strength

Front Squat 5-5-5-5-5
40 60 (F,2) 50 55 60

Power Clean 5-5
20 30

Need to watch shoulder positioning for the front squats. I feel like I could squat a good bit heavier so long as weight is kept of my arms. Might practice these on the weekend. Ran out of time for power cleans, might run over these, too.

Met-Con

4 rounds for time:

*10 Push-Ups
*10 Squat
*10 Pull-Ups
*10 Burpies

Time:
9:xx?

Not bad, but need to drive myself harder on these short workouts. Dropped to knees for pushups on second round. Red & yellow bands for the pullups, too. Technique was terrible for pushups by final round - couldn't do more than 1 consecutive, even on knees. Same for burpies...removed pushup from these during final round.

Monday 01/12/08

Met-con:

For Time:

25-20-15-10-5 reps of

*Double-Unders
*Burpees

Time: 9:51

Knocked out the burpies with full push-ups for the first time (on knees up 'til now).

Strength:

Deadlift: 5-5-5-5-5

60-80-90-100-110

Felt pretty good. Will start at 90 next time.

Turkish Get Ups

100 turkish get ups for time (50 each side) @12kg

Time: 34:30

Good workout. Arms let me down a bit - may have moved a heavier weight, but couldn't keep my arm straight at Rx'd weight (16kg). Technique really matters - reps were so much easier when weight was going straight down arm into body.

Left side suffered for weakness in left leg, I think. I had a tendancy to get into a squat position, rather than a lunge, and push up with both legs.

For some reason I sweat like a bastard out the top of my head, which is unusual for me.

Feels like the core was well worked the day after.

Workout: John

For time:

10 rounds of:
10 body-weight dead lifts
10 knees to elbows

Did this AMRAP for 20:00 - 7 rounds & 1 dead lift

Dead lifts felt good, but knees to elbows suck. On both counts, fatigue in forarms and grip was a real limiting factor.

Effort: 5
Technique: 6

Workout: Annie

For time:

50-40-30-20-10 reps of double unders and situps

Time: 5:55

Pushups on floor with feet anchored

Workout: Muscle-Ups, 2km Row

30 muscle-ups for time.

Time: 8:17

Notes:
Jumping muscle-ups, no extension after transition

2km row - 7:08

Workout: Nancy

3 rounds for time:

400m run
15 overhead squats @ 43kg

Time: 15:57

Notes:
*squats @ 24kg

Workout: Grace

For time:

30 clean and jerk, 60kg

Time: 5:30

Notes:

40kg

Workout: 400m Sprints

6 rounds for time:

400m run
2min rest

Technique: 5
Effort: 5

Workout: Jason

For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Time: 16:38

Technique: 4
Effort: 5

Notes:
Squat muscle-ups

Also did Pa again after this, @ 2:43

Workout: Snatch & Pa

Snatch:

1-1-1-1-1-1-1

Mostly worked on technique for this. Was getting there at 25kg.


Pa:

For time:

10 x Sledgehammer hits
10 x Tyre Jumps (on SOB - the big one)

Time: 3:34

11/11/08

3 rounds for time:

*20 x Sandbag Shouldering (10 each side)
*20 x Sandbag Clean
*20 x Sandbag Backsquat
*Run 400m - without sandbag
*Run 400m - Sandbag on shoulder
*Run 400m - Bear hug Sandbag

Time: 76:10

Technique: 4
Effort: 5

Notes:
*30kg sandbag

Workout: Row, Push, Pull....Repeat

3 rounds for time:

*500m rowing
*21 push-ups
*21 pull-ups

Time: 17:58

Technique: 4
Effort: 4

Notes:
*Push-ups on knees
*Purple & red band at foot for pull-ups

07/11/08

For time:

50 Box jump, 60cm box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 9kg ball
50 Burpees
50 Double unders

Time: 43:42

Tequnique: 4
Effort: 6

Workout: Burpees

For time:

150 burpees

Time: 21:24


Technique: 3
Effort: 6

Notes:
*Push-ups on knees

Workout: Helen

3 rounds for time:

*400m run
*21 kettlebell swings
*12 pullups

Time: 14:10

Notes:
*16kg KBs
*2x red bands (1 each leg) to assist with pullups

Tequnique: 4
Effort: 5