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