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.

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.