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
Thursday, 20 January 2011
Tuesday, 18 January 2011
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!
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!
Monday, 17 January 2011
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.
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.
Sunday, 16 January 2011
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.
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.
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