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.
Saturday, 5 March 2011
Wednesday, 2 March 2011
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.
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.
Tuesday, 1 March 2011
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.
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.
Monday, 28 February 2011
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.
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.
Sunday, 27 February 2011
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.
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.
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