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