25/02/09

3.5km Run

Time:

Squat Tabata: 14
Push-up (45 up) Tabata: 3
Sit-up Tabata: 9

08/02/09

Four rounds for time:

*400m run
*2 min rest

Can't figure out my watch...not sure of total time. May have been around 15:20, but not sure if that included the warm up.

So - it didn't stop when it should have. Have barely felt able to walk around last couple of weeks.

Got some good rest today, stocked up on good food, and pushed myself around a track...may have broken the back of the party momentum.

Intend to be at the gym tomorrow evening, so we'll see.

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

Workout: Nancy

3 rounds for time:

400m run
15 overhead squats @ 43kg

Time: 15:57

Notes:
*squats @ 24kg

Workout: 400m Sprints

6 rounds for time:

400m run
2min rest

Technique: 5
Effort: 5

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: 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