09/10/09 (Workout)

AMRAP, 20min, 6-4-2, Squats, Push-ups, Pull-ups

(Rx push-ups, yellow and red pull-ups)

14

11/09/09

Tabata row

184W, 969m

10 rounds, max reps push-ups, pull-ups

11,7
5,5
6,7
9,6*
9,6
8,7
6,7
7,6
7,6
8,7

(push-ups on knees past round 3, purple pull-ups)

08/08/09

Squat practice

Overhead squat, 5x5 (20kg) fail at 3

Beginner ladder, Rung 1, 10mins, purple pull-ups

01/09/09

Back squat, 5x5

50-60-65-67.5-67.5

+

Pull-ups (assisted) x100

12:19 (51 @ 50kg, 49 @ 55kg)

10/03/09

AMRAP in 20mins of:

*5 Handstand Push-ups
*10 L Pull-ups
*15 Steps, Walking Lunge

Rounds: 9
(red & yellow pull-ups, pike push-ups)

24/02/09

Another Girl

21-15-9:
Push press, 40kg (25kg)
Ring pull-ups

(20kg press, orange pull-ups)

Time: 5:27

Need to concentrate more on midline stabilisation through my workouts. I'm leaning back too much in the push press...and the issue is showing up in a lot of other movements as well. Kettle bell swings, for example.

This went over pretty easy. If you look at my heart rate profile, you'll notice a nice even rate around 175. However, I don't feel this is high enough, particulaly for a workout like this. I'm yet unsure as to where the blame for this lies - in my current level of fitness, or in the degree to which I'm pushing myself.

20/02/09

Angie tonight. So now, from having done none of the benchmark workouts I get two in one week.

Given the state of my pull-ups and push-ups the first half of this one scares me, and I look forward to that last push-up. While the sit-ups should be fine, my abs ache all over after Annie on Wednesday.

And so...

Angie:

For time:

*100 pull-ups
*100 push-ups
*100 sit-ups
*100 squats

(Pull-ups with orange & yellow bands, push-ups on knees, sit-ups with feet pinned & abmat)

Time: 28:15

I was quite happy with the pull-ups. I think I can probably drop one of the bands - yellow perhaps. My kipping is getting better, and once I can start stringing my reps together I should see faster improvement.

The push-ups sucked. Even on my knees, I find it difficult to knock these out. The biggest problem is pushing out from the bottom. This is also the issue I have with ring-dips. It may be the same strength deficiency that is holding me back with both these.

10/02/09

Cindy

AMRAP in 20 mins:

*5 pull-ups
*10 push-ups
*15 squats

Rounds: 13

Far from great. Pull-ups still let me down: they are mostly knocked out as singles and really slow me down. I'm not sure if it's better (from a development perspective) to do them propperly but interupted or assisted and continuous.

Push-ups, too. These were all done on my knees, excepting a couple early in the workout.

Really need to keep score of these AMRAP workouts during them. Honestly, I think 13 might be a bit generous...there may be an extra two rounds that came out of nowhere. But I'm going to stick with 13...this is what I posted at the gym, and also on the main site.

First main site workout that I've done, also first morning sessions (6am).

20/01/09

Helen

3 rounds for time:
400m run
21 kb swings @ 24kg (did with 20kg)
12 pull-ups

Time: 12:08

Not bad, considereing the break. This is 2 mins faster than my previous helen time - my first work out, which I did with a 16kg kb and 2 red bands for the pullups.

The pullups still slow me down a lot - most of those in this workout were singles, but they are getting better.

Need to push the running more (last lap was dreadfull), and work on kb swings - chest up, shoulders back, not so deep into the squat...and make sure power from hips, rather than legs.

WEEKLY CHALLENGE

Max tyre flips (SOB) in 60 seconds - 9

19/01/09

Jackie

For Time:
1000m Row
50 x Thrusters - 20kg
30 Pull-ups

Time: 11 & a bit minutes

First real workout after 3 weeks of smoking, drinking, and poor eating. I feel like I've lost mass and put on fat, but it could all be in my head.

The workout felt pretty good, all things considered.

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.

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

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