13/02/09

21-15-9:

*KB swings @ 24kg
*Burpies

Time: 6:49

Not a fantastic effort, but was able to push well to the end thanks to some shouting from Zane.

Whenever we work with 24kg kettle bells, there is a bit of a scramble to get one of the few there are of that weight. I got one this time, but in future will grab something lighter.

I think that my desire to do workouts as Rx'd is limiting my progress, rather than encouraging it. The bar set by the weight prescriptions for the average CrossFit workout is, I suggest, quite high. Indeed, the modality aims for the development of elite fitness and thus the average workout will not be for the average individual.

Now, while I have made good progress since beginning with CrossFit, I still have a long long way to go. I can't do more than 3 kipping pull-ups in a row, my max-reps for push-ups is somewhere around 20, and and attempts after that drop to around 10. And in this workout, I really struggled with the weight of the bell. Not struggled to do it, but struggled to maintain intensity and form - and I believe that more benefit it to be derived from these than from simply moving heavier weights.

Unless I'm mistaken, metabolic conditioning depends on intensity - feelings of gasping breathlessness, lactic acid burn, and being close to hurling are what we're aiming for. But I find that in most situations, doing workouts at Rx prevents me from acheiving such a state, and I'm sure this is a block to my progress.

This is to say nothing of the injury risk associated with poor form, and there is nothing I would hate more right now than to have to take time off training.

09/02/09

AMRAP in 10 mins:

*10 kb swings (24kg)
*10 burpees

5 rounds.

Then...

Tabata bottom to bottom squats.

Lowest Reps: 8


Good to get back into the swing, though effort during the main workout wasn't very impressive. Too many breaks druing the burpees, and not enough intensity during the swings. That said, at least the swings were in unbroken rounds (it's easier to push, than to build up to a full swing). Bad technique, though...the bell dragging me around too much.

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

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: 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