Broken Man

The aftermath of a tough wod.

Something Good Is Coming....

Open WOD 2, 2.

Hit the Games Open WOD 2 again, Got Better even though was horrifically hungover, yes lad!

Amrap 15mins
9 Dead Lifts 70kg
12 Press Ups
15 Box Jumps

Josh: 9 Rounds, 9 Dead Lifts, 12 Press Ups, 6 Box Jumps - So Close to 10!

Simon: 6 Rounds, 9 Dead Lifts - Beat my score of 5 rounds last time!

PT- Good For You, Good For Me.

Whitworth Park

Ran to Whitworth Park, did
21-15-9
Dips
Press Ups
With Sprints between each round,
Then ran back. Was roughly 4km running.

Simon
Josh

Peace.

Solo WOD

Did Games Open WOD 2 solo.

Amrap in 15mins:

70kg Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Simon - Did 5 rounds, 9 Deadlifts, 10 Press Ups. Better than the first Open WOD!

On the move

Going to keep this short and sweet as I'm writing this on the bus on my
way to work!

For time:

Scaled version of mainsite chipper

75 Squats
25 Pullups
20 Dips
50 Squats
15 Pullups
15 Dips
25 Squats
10 Pullups
10 Dips

Josh: 19:45.

Simon: 21:31, scaled it again by deducting 5 dips from each set of dips.

Peace.

Big Day, Game On

AM: RV Manchester Aquatics Centre, Activity, Swimming.

Simon: 30x25m

Josh:

Gary:

PM: Did some Clean and Jerk work to prepare for Hero workout 'Abbate'. Then created abit of a metcon to test the engine.


Clean and Jerk

3-3-3-3-3

Simon: 30kg, 40kg, 50kg, 60kg, 60kg
Josh: 30kg, 40kg, 50kg, 60kg, 60kg

7 Rounds
For Time

7 Deadlifts 70kg
5 Pullups
3 HSPU

Simon: 17:11, after 5th round did 2 HSPU
Josh: 13:15

Fishy Fishy

Went for swim at Manchester Aquatics Centre, didn't record distance as it was abit of a casual affair rather than serious metcon!

Simon
Josh
Gary

Peace.

10k + Dips

Did 10k as it was on mainsite the otherday. Mapped out a route on Google maps, was running past a park and noticed some dipping bars so stopped and did a cheeky 10-10-10 dips then carried on with run. Timed it but we stoped for roughly 15mins to do dips so only an approx time.

Simon: Approx 1hr 10mins - Started running on the balls of my feet instead of heel slapping, calves were destroyed for days!

Josh: Approx 1hr 10mins - Did it with a 10kg plate in bag, plus a water bladder, was waiting for Simon so could of ran it faster but 10kg kept intensity up.

Big Update

Not posted for over a week! Been really busy with uni and Gazfest '11 so time for a few posts to fill in the missing information from last week.

Starting with oldest WOD:

Main Site WOD 22/03/11

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Simon - Scaled this to
50 Burpees
40 Sit-ups
30 Kettlebell swings, 1.5 poods - 24kg Barbell
20 Pull-ups
10 Handstand push-ups - Only managed 8 in the end, was on the verge of decking it.
Time: 21:14

Josh - Scaled this to
60 Burpees
50 Situps
40 Kettlebell swings, 1.5 poods - 24kg Barbell
30 Pull-ups
10 Handstand push-ups
Time: 20:37

Open WOD 1

Did the first open WOD:

Warm Up

Some light Jump Rope practice and Calf Mobilisation.

Open WOD 1

Amrap in 10mins
30 Double Unders
15 Power Snatches 35kg

Simon - 1 round, 9 DU. Wasn't maxed out, spent most of my time getting the Double Unders done, was forcing good jumping technique as I don't want my shin splints to come back, going to do this again in a few days, will smash it.

Peace.

ROY

Warm Up

3 Rounds
10 Band Assisted Chest to bars
10 Press Ups
10 Squats
5 Dips
Samson Stretch

'Roy'

For Time


Scaled:
10 Dead Lifts
15 Box Jumps
20 Pull Ups

Simon - 100kg Dead Lift, 33:16, Pull Ups were a big time consumer, got better towards last few sets with Gary counting my rests, maybe should of gone abit lighter on DL to keep better form, I've seen worse though.

Josh -

Gary -

Peace.

Pork Stuffed Chicken Breasts, Epic.

Smashing PR

Warm Up

Volume Training - Hand Stand Push Up

New PR of 16!

Tommy V

Scaled
15 Thrusters 30kg
40 Alternate Grip Rope Pike Pull Ups
12 Thrusters 30kg
20 Alternate Grip Rope Pike Pull Ups
9 Thrusters 30kg
10 Alternate Grip Rope Pike Pull Ups

Simon - 8:27.

Josh - 7:23, almost vommed!

Awaiting the announcement of the first open WOD...

Core and Shoulder, Mobilize

Warmup

3 Rounds

10 Band Assisted Chest to Bars
10 Press Ups
10 Squats

Overhead Squat

10 Reps 20kg

Shoulder Press

Simon: After working on the overhead squat this felt pretty good, shoulder mobility is getting better.

Josh: Great job.

Peace.

Fiddy

Scaled Angie

50 Pull Ups
50 Press Ups
50 Sit Ups
50 Squats

Simon: Press Up fatigue.
Josh: Squat mobility.
Gary: Nice to see a return to the DSBC.

Didn't time this WOD, Dead Hang Pull Ups can take along time!

New Recipe

Cooked up a cheeky little WOD for today.

3 Rounds

For Time

21 Burpees
15 Swing-a-Dings 24kg
9 Pull Ups

Simon: 16:25

 

To The Open

Warm Up


Volume Training - Hand Stand Push Up

Simon: Only managed 10, arms and shoulders abit blasted from day before.

Josh: 10.

Lynne

5 Rounds, Max Reps

BW Bench Press
Pullups

Scaled this to 3/4 BW.

Simon: BW 96kg, BP@70kg 12-9-5-6-5, Pull Ups 8-6-5-5-5.

Josh: BW 75kg, BP@60kg 14-12-10-11-11. Pull Ups 9-5-5-5-6.

Push It

Josh is in the highlands running with some weight on his back so did a solo WOD today, slight variation of hero workout Coe.

'Coe'

For Time

10 Push Press 40kg
10 Push Ups

Simon: 22:34, got alot of fatigue on the Push Ups, managed to power through the Push Press alright though, good little WOD.

Next time we smash it.

Peace.

Rehab

Hurt my knee doing cleans yesterday, damn my poor mobility. So was meant to be swimming for some rehab but the British Swimming Champs are on! Gave that a swerve and did Volume Training - Hand Stand Push Up and Mobility WOD instead.

Volume Training - Hand Stand Push Up

Simon: Managed 14 full reps, 1 rep a minute, new PR. Going to push for 16 next session.

Josh: 14 full reps.

Elizabeth

'Elizabeth'

For Time:

21-15-9
60kg Clean
Ring Dips(Subbed for normal dips, no rings!)


Simon: 09:17, Felt abit rusty on cleans, not done them for a few weeks. I also did second day of Mobility WOD as a warm down, need to keep mobilizing!

Josh: 10:44, Hangover lol.

New Day, New Move

CrossFit.com WOD for 28/2/11 was:

Hang Power Snatch

3-3-3-3-3

Having never done this move before we watched a few tutorials and did it. Used it as a warm up for metcon as without bumpers or experience it wasn't going to be an all out heavy scene.

Simon: 20kg, 30kg, 40kg, 40kg - Tried 50kg but the form just wasn't there, I think it was mental more than anything..., 50kg - Got there in the end!

Josh: 20kg, 30kg, 40kg, 50kg - Questionable form, weird this kicked at 50kg for both of us?, 50kg

and then

Cindy

Amrap in 20mins

5 Pull Ups
10 Press Ups
15 Squats

Simon: 9 Rounds, 5 Pull Ups, 9 Press Ups, Last round with band assisted Pull Ups - Pretty dissapointed with this, wanted to get at least 10 rounds, I find this really hard mentally more than physically.

Josh: 16 Rounds, 5 Pull Ups, 6 Press Ups - Great Job. 

Off the CrossFit topic but I think this picture captures how bad the quake in New Zealand was, thoughts are with the people of Christchurch, be strong.

 

Peace.

New Goat/Kiss the Floor!

Simon:

Warm Up

Volume Training - Hand Stand Push up

10 reps, went to kiss the floor on the last one, couldn't get more than halfway back up and had to ditch! Never a Failure, Always a Lesson. Went for a WOD off main site.

WOD

For Time:
21-15-9

Sumo Deadlift High Pull 20kg
Over Head Squat 20kg


Did it in 7:40, my Over Head Squat is very weak so went for a really light weight. This made the Sumo Deadlift High Pulls a breeze but my Over Head Squat is definitely a new goat for me, might do a cycle of volume training with it to get it nailed, we'll see.

Josh:

Slightly modified hero workout.

For Time:

30 Pull Ups
400m Run
15 50kg Push Press
800m Run
15 50kg Push Press
400m run
30 Pull Ups

Time: 18:01

Peace.

At One With The Wall

Volume Training For Goats

HSPU

Simon: I did 10 full reps(one a minute), I ditched on rep 5 which was fun... So overall managed 9 reps, will try this again tommorrow. Hopefully after this cycle of Volume Training will be able to increase reps to 15.

Peace.

More Strength

Decide I am going to start posting a day behind so I don't have to double up posts with two days of WODs.


Deadlift

3-3-3-3-3

Simon: 80kg, 90kg, 100kg, 110kg, 120kg - New PR!

Inspiration

Went to CrossFit 3D today, didn't work out, late night last night! My first visit to a CrossFit box so wasn't to sure what to expect but I knew it would be an eye opener. They've got a really good set up there, Carl Steadman was very friendly, had some athletes from CrossFit Tyneside in the building as well, to sum it up it was an inspirational trip.

Helen

3 Rounds for Time

400m Run
21 1.5 Pood Kettlebell Swing or the DSBC version - 24kg Swing-a-Ding
12 Pullups

Simon: 18:02

Josh: 15:06

 

Peace.

Bur Pee

5 Rounds for time

45 Pound Barbell Overhead Walking Lunge 50ft
21 Burpees

Translating this to SI units....

20kg Barbell Overhead Walking Lunge 15m
21 Burpees

Couldn't do the walking lunge out side, the DSBC is about 5m long so did walked that 3 times.

Simon: 17mintues 34seconds

Josh: 11minutes 11seconds

Peace.

Manhattan

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increasing laod each round

Simon: 40kg - 41kg - 42kg - 42.5kg - 43.5kg - Was good, maybe should have started with slightly lower weight as could not increase by very much each round, it did increase though.

Josh: 40kg - 41kg - 42kg - 42.5kg - 43.5kg - Hang cleans pretty hard, just need to work on technique.

Small steps, big results

Wearing a bag with 5kg in it

5 rounds for time

5 Pull Ups
10 Dips
15 Press Ups
20 Squats

Simon: 28 minutes 57 seconds - the 5kg was noticed on the Press Ups.

Josh: No time recorded.

Making the cut

Had last exam for a while on thursday, had a couple of lazy days resting the mind and body after the last few weeks of living in the library revising. Been helping my shin splint to recover although it's not quite there yet. Got a small session in on the 9/2/11 and did a scaled WOD this morning(13/2/11) and another scaled WOD this evening.

9/2/11

Did a 3 round Barbara;

Rest 3 minutes between rounds

20 Pull Ups
30 Push Ups
40 Situps
50 Squats

Simon: Did two rounds and a half rep round, 9 minutes 10 seconds, 13 minutes 35 seconds, 5 minutes 35 seconds - This did not feel good, this was the point when I decided a few days off after a stressful week was needed.

Josh: 7 minutes 24 seconds, 7 minutes 49 seconds, 10 minutes 1 second.



13/02/11

Did WODS from Crossfit.com;

AM

Simon: Did a bit of a test on my leg and did a short and unintensive Jump Rope session, got a little pain so more rice is needed. Scaled 15 Chest to bars, 30 sec ring L-sit hold Amrap to 6 Chest to bars and 15 sec L-sit hold on dipping bars. Took it steady and did jumping chest to bars after two rounds, the aim was to wake the body more than test it, managed 8 rounds, steady.

PM

'Wittman'

7 rounds for time

25kg Kettlebell Swing 15 reps
45kg Power Clean 15 reps
15 Box Jumps

Scaled this two 5 rounds using our the weight conversions above, for Kettlebell Swings used a dumbell, got big iron 10kg plates so can get a good grip.

Simon: 21 minutes 55 seconds, was a lie down on the floor job after this, would of liked to have pushed the box jumps abit faster but was weary of my shin so paced them abit.

Josh: 19 minutes 26 seconds, good time, just got to keep working on form.

Bring on tommorrow.

Ouch my shins

Turns out i may have a case of shin splints at the moment on the left leg! No Jump Rope for abit then, lots of rice.

Did JT today:

21-15-9

Handstand Push Ups
Dips
Pull Ups

Simon: Did it in 30minutes 17seconds, warmed up with some rack mobility, light front squats and some wide quats to strengthen adductors.

Josh: Did it in 23minutes 57seconds.

Annie WOD

Simon: Did a cut down version of Annie for a warmup before WOD from yesterday.
I did; Annie - 30-20-10 Double Unders, Situps. WOD from Crossfit.com 100 Burpee Pull Ups for time, one Burpee with a jump followed by a Pull Up. Did 80 in total, strict form with a time of 23:27.

Josh: Went for a run, did WOD from Crossfit.com 100 Burpee Pull Ups for time. Time of 17:44.

Proper Fran

Needed to keep it short as got lots of revision to do for exam tommorrow. You know whats short and a complete lick out? Fran.

Went for the full Thruster version today, kept it quite light 30kg.

Thruster 30kg
Pullups

21-15-9

Simon: 15mins 52seconds

Josh: 7mins 43seconds

Bit of a burner

Did the WOD from 31/01/11 on the 01/01/11. Was pretty much all round good did 80kg instead of 100kg Dead Lift, go abit heavier next time.

For time:

80kg Deadlift, 21 reps
400 meter Run
80kg Deadlift, 18 reps
400 meter Run
80kg Deadlift, 15 reps
400 meter Run
80kg Deadlift, 12 reps
400 meter Run

Simon: 12mins 40secs

Josh: 14mins 7secs

We ran with each other to help keep the pace up(1st person WOD's while other person times and runs with, then vice-versa) and for security running round our block...

So total amount we ran today was 3200m, with a WOD for time and doing the running again it's been a pretty good day.

Jump, Swing, Run

Big session today, watched a video on Hand Stand Push Up drills and took as much as possible on board. Practised with 2x 20kg, 2x 10kg and a cushion stacked up lowering head forward to touch, was pretty nails, going to keep practising as a warm up for training, just 5 reps a couple of sets and see how we get on. Also practised rack drills as well, should help doing cleans alot.

Did Crossfit.com's WOD from 29/01/11;

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

In order to keep intensity at maximum we used the BrandX scaled version we a few subs for our equipment;

The Porch

For time:
20 inch Box jump, 35 reps
Rope climb, 3x 15 alternate grip pullups from pike position
24kg Dumbbell Swing
35 sit-ups  

18kg dumbbell Hang power clean
800 meter Run
35 10kg Good Mornings

Simon: 24mins 37seconds

Josh: 20mins 1second

Back To Basics

Simon: Did some more Jump Rope this morning, got a few Double Unders down again. Todays WOD on Crossfit.com is all about the Cleans. Not been doing bad with weight and reps on Cleans but fed up of achey wrists from not using a proper rack stance at the top so stripped our bar to 30kg and practiced racking. Feel alot better now, good rack and able to Front Squat, all round goodness.

Josh: 40 min run.

Thermals On

Bit cold today, not quite ready to retire the thermals yet.

Simon: Had a pretty intense Jump Rope session today, spent about an hour just practising. Was pretty intense got a few Double Unders nailed as well, score. Was going to attempt Holbrook but felt very tired after first round so I caved and made dinner instead. Still worked hard today and achieved, early night and a early start, no need to over do it.

Josh: Went for a 7 round slightly modified version of Holbrook;

7 Rounds
50k Push Press, 5 reps
10 Pull Ups
10 Burpees
1min rest between each.

1 - 1min 14secs
2 - 1min 25secs
3 - 1min 25secs
4 - 1min 42secs
5 - 1min 30secs
6 - 1min 30secs
7 - 1min 30secs

No Mobility WOD unfortunately, no Jump Stretch band and Lacrosse balls doesn't help, I am that guy. Student budget is my only excuse, we'll see what tommorrow brings, maybe a Jump stretch band!

Nectar

'DT'

77.5kg Dead Lift
77.5kg Hang Cleans
77.5kg Push Jerk

12-9-6 For Time

Dead Lift weight is ok, Hang Cleans and Push Jerk weight is a little more than what we are comfortable with at the moment so for scaled to:

80kg Dead Lift
60kg Hang Cleans
60kg Push Jerk

12-9-6, didn't record time, will do next time.

Simon: Was short and sweet but intense, aiming to be hitting 80kg all over soon, will be recording time next time, burn it. Hit the Jump Rope again afterwards, did my first few Double Unders today, alllrrriiigghhhtt. Pretty much on target.

Josh: Legs are looking stronger, good progress. Cheeky run round the block afterwards.


Mobility WOD

Pretty tight stretch, 4 mins total each side.

Simon: Tightest stretch yet.
Josh:
Gary: Helped some knee pain from running.

Busy Busy

It's been a few days, had a busy schedule so today's post includes 24/1/11 and 25/1/11.

24/1

Dead Lift 112kg
Handstand Pressup

21-15-9


We did our Handstand Pressups with our feet resting on the top of a boxing bag stood up against the wall with someone holding them, this should help us to build a range of motion to do the real thing! Also scaled down Dead Lift but still set new PR's so all good.

Simon: 100kg Dead Lift, felt pretty good, probably could of gone heavier on the DL.

Josh: 90kg Dead Lift, managed a couple of proper Handstand Pressups after workout.


25/1

21 L-Pullups
20 One Leg Squats
18 L-Pullups
16 One Leg Squats
15 L-Pullups
12 One Leg Squats
12 L-Pullups
8 One Leg Squats
For Time

We didn't go for time as both exercises were pretty new to us so just went for completion, which we did of course :).

Simon: Switched to tucks on the Pull Ups after the first 21 and 10 into the next 18 reps, held on to dipping bars for the One Leg Squats. Defiantly both weaknesses but will be interesting to re do this for time as it was good.

Josh: Did one leg squats off of a bench, found them quite easy, we discovered after this that the dipping bars were the middle ground between full on un-assisted One Leg Squats and the 'not really squatting anything' ones off of a bench.

Another Day, Another Fran

My new speed rope arrived from Sugar Rays yesterday, it's a million times better than the one I was using before. Watched a few videos on double unders and Jump Rope technique by Buddy Lee, helped me alot, not got the double unders yet but I am getting alot better, punishing the technique now. Got up this morning, Jump Rope practise then Fran to see the evening in.

AM

Simon - Jump Rope practise, really trying to make sure I am using proper technique so I can get onto double unders, was a good session, got a new PR of 51 consecutive single unders, will be smashing this in the next few days!

PM

Fran

50kg Push Press
Pull Ups

21-15-9

Simon: 11:55, Almost twice as slow as when we did it on the 10/1 but didn't jump any pullups, was on singles after first 21! Burn.

Josh: 7:04, Slower than on the 10/1 but being away with the TA all weekend, sleep deprivation and playing a game which involves seeing who can hang off of a beam the longest probably contributed to this.

Peace.

Need More Endurance

Finally recovered from the awesome Hydes brewery tour and the night that followed it.

Got involved with Angie today from Crossfit.com.

Angie:

100 Pull Ups
100 Press Ups
100 Sit Ups
100 Air Squats

For time.

Had to scale this other wise would have been going a very long time and not really hitting any intensity.

Simon: Warmed up with some more Jump Rope practise, realised our rope is too short, good job I've got a new speed rope on order. Was hitting single jump single unders today, which is a first for me, once my new rope comes it's all about the double unders! For Angie I did, 75 Pull Ups(50, 25 jumping), 75 Press Ups, 75 Situps, 75 Air Squats with a time of 32mins 11secs. Pretty much what I expected, just lagged on Pull Ups at the start.

Josh: 75 Pull Ups, 75 Press Ups, 75 Situps, 75 Air Squats with a time of 22mins 09secs. Pull Ups were the main time eater again.

Worth noting it's not possible to do a proper kipping pullup on our bar so we do what I would call 'almost' dead hang pullups, as in starting off as dead hang and turning into almost as fatigue sets in!

Had a dose of Mobility WOD today.

4mins Mobilization each leg

Simon: Got a good stretch, felt good on the re-test with squat position.

Josh: Good mobilization, should help bottom squat.

Peace

Got Milk

Sup,

Had to keep it short today, got a tour booked at Hydes Brewery, an ale filled evening awaits!

Simon: More jump rope practise, did 100 single under jump ropes, went for the last ten unbroken which took some doing, I don't think I'm doing bad considering I couldn't skip at all over a week ago. Target is to be hitting double unders in 2 weeks time. Did 1-1-1-1-1-1-1-1-1-1 best effort Muscle Up subs(3 Pull Ups, 3 Dips), felt good just starting to fatigue by the last set, no failures, Going to pump this up to 3-3-3-3-3 next time.

Josh: Went out for a run, estimated between 10k and 12k.

Not time for Mobility Wod! No worries, will be back on it tomorrow.

Time for a milky shake and to go meet a train at the station, ciao!

Chalk Is Useful

Good session today, total workout but not exhausted like yesterday!

Weakness Work Out:

Over Head Squats - Not really done this move at all until today.

Warmed up with just a barbell (10kg), did a generous amount of air squats yesterday so wasn't expecting to be breaking records and haven't got any PR's to break yet.

5-5-5-5-5

5 Rounds, no time

Simon: 20kg, 25kg, 30kg, 35kg (broken set, 3,2), 40kg (fail), 37.5kg(fail), 36kg (broken set, 2,3)
Josh: Did first two rounds but complained of lower back tightness so were both going to do abit more homework about form on this move for next time. After Rope Pull Ups, did 4 rounds of 3 Muscle Up substituions (3 pullups, 3 dips)

Crossfit.com's WOD

Today was a 15ft rope climb, max reps in 3 mins, 5 rounds.

Unfortunately the DSBC can't accommodate a 15ft rope! and it would be a complete lick out for us.

Substituted for Rope Pull Ups from Pike position with alternating grip.

Crossfit.com recommend 15 reps for equivalent 15ft rope climb so went with this and timed it. Used a fairly large piece of climbing rope tied to the pullup bar and quadrupled up, worked well, epic amounts of chalk were used... Grip destroyed!

Rope Pull Ups from Pike position:

Simon: 1min 37secs (was on knees, learnt pretty fast this is not a good way to do it so switched to Pike), 57 secs, 60secs, 54secs, 55secs.
Josh: 60secs (knees), 1min 35secs (knees), 1min 13secs, 53secs, 58secs.

Finally,

Mobility WOD:

Current Mobility WOD Status

Simon: 3 mins mobilization each shoulder, tested before and couldn't get arms horizontal, retested after mobilizing and was miles better, probably the one I've seen the most improvement on. 4mins in the bottom squat was better, could get feet straighter, had to shake it off a few times though, blaming this on yesterdays air squats

Josh: 3 mins mobilization each shoulder, pretty flexible here, completed without any problems. Still had to hold on to hang out in the bottom squat for 4 mins, slowly undoing it though.

Bring on tommorrow.

I once new a Cindy..

Hit Cindy today from Crossfit.com, pretty intense.

Cindy:

5 Pullups
10 Press Ups
15 Squats

As many rounds as possible in 20mins.

Simon: 10 Rounds, 5 Pull Ups, 3 Press Ups - Had to do jumping Pull Ups from round 7, defiantly need to work on the pullups.

Josh: 18 Rounds, 5 Pull Ups, 3 Press Ups - Not standard Crossfit Press Ups, good score though.

Today Mob WOD

Shoulder Mobilization.

Simon: Felt pretty good.

Josh: Ditto.

Talk To Linda...

Had a look through the 'girls' today, Linda seemed very appropriate..

Linda (AKA '3 bars of death')

10-9-8-7-6-5-4-3-2-1

Crossfit.com requires;
Deadlift @ 1 1/2 Body Weight
Bench Press @ Body Weight
Clean @ 3/4 Body Weight

For time.

We scaled this and did not record time as we do not have enough equipment to switch exercises solo so we had 1 person on Linda and 2 people co-ordinating weights/bars, this meant we had to call on our housemate Gary to help out... Which also meant he got beasted by Linda as well.

So what we did:

10-9-8-7-6-5-4-3-2-1


Deadlift @ Body Weight
Bench Press 3/4 Body Weight
Clean @ 3/4 Body Weight

Simon: 97kg BW, 73kg 3/4 BW - Last rep fail on Bench Press, so annoyed with this!
Josh: 85kg BW, 64kg 3/4 BW

Gary was a Crossfit metcon virgin... we used Linda to break him in and scaled it again as he was not familiar with cleans but beasted him round, he won't get it this easy next time ;)


Deadlift @ 3/4 Body Weight
Bench Press @ 1/2 Body Weight
Clean @ 1/2 Body Weight

Gary: 80kg BW, 60kg 3/4 BW, 40kg 1/2 BW

And for afters;

Continuation of Mobility WOD

4 min mobilisation each hip

Simon: This one was pretty stiff for me! Interesting to see how it is when it's revisited
Josh: Quite good mobilisation
Gary: Participated


Talk to me.

Todays and the day before yesterdays..

Ran out of time the day before yesterday, had a date with Tron: Legacy at the Imax, I will say no more.

So for 10/1/11 we did:

'Fran'

21-15-9

Thruster 95lb
Pullups

Subbed Thruster for Push Press at 40kg plus bar (about 10kg)

Simon:
21 - 11 Jumping Pullups, 15 - 15 Jumping Pullups, 9 - 9 Jumping Pullups
Time -  6:24 mins

Josh:
Time - 6:43 mins


Today's Play:

Deadlift 60kg plus bar (about 10kg) - 10
Clapping Pressups - 10
Situps - 25
Dips - 5
4 Rounds

Straight back into the Mobility WOD

4 Minutes each foot mobilizing calves.

Simon: Fairly tight, couldn't mobilize completley, identified as goat
Josh: Felt better than previous two WODs, identified bottom of squat goat
Gary: First day of Mobility WOD

Peace out

The next day

Had a really good deep sleep last night so decided today was the day I learnt to skip.

So went for Crossfit.com's WOD

Weighted Pullup

1-1-1-1-1-1-1

Josh: 20kg, 21.25kg, 22.5kg, 23.75kg, 24.25kg, 24.75kg, 25.25kg + 87kg Body Weight
Simon: 20kg, 21.25kg, 22.5kg, 23.75kg, 23.75kg, 24.25kg, 24.75kg(fail) + 96kg Body Weight

After this beasting Mobility WOD following on from yesterday;

4 Mins each side 'couch stretch'

Found left leg to be less flexible than right, nice and flexible now they've been opened out, no problem reaching bottom of a body weight squat keeping true form.

First day of Mobility WOD...

Shyed away from big lifts today, just recovered from a muscle injury in the middle back.

Did three rounds of:
15 Squat Jumps (holding a 20kg plate)
Dips + Pressups 25 reps (Max dips then complete to 25 with pressups)
10 Pullups


While making dinner...

Did the first day of Mobility WOD,

10mins in bottom of squat position

Josh: 5mins holding on, 5min break, 5mins holding on
Simon: 5mins, 5min break, 5mins

Going to retry this in a couple of weeks, should be able to get the full 10 mins.