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.
Friday, 28 January 2011
Thursday, 27 January 2011
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!
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!
Wednesday, 26 January 2011
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.
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.
Tuesday, 25 January 2011
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.
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.
Sunday, 23 January 2011
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.
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.
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