As many rounds as possible in 10 minutes:
2 MuscleUps
4 Deadlifts at bodyweight
6 Box Jumps 24 inch
12 rounds exactly. It was great fun to try. I had no problem with wind or muscularly the leg stuff. I kept a steady rythm through that. But my muscle ups left something to be desired. Still relatively happy.
Wednesday, February 17, 2010
Monday, February 15, 2010
Chipper for fun.
15 Cleans 60kg
30 Toes to bar
30 box jumps
10 Muscle Ups
30 Push Press 40kg
15 Burpees
15 Thrusters 40kg
Loads of fun doing it with my friend Nat. I just sort of maintained a steady pace through the workout. Worked out that by swinging during the toes to bar I actually wrecked my lat strength for the muscle ups. The exercises got easier as I went along, I don't think I warmed up entirely well but that's fine.
It's actually quite interesting how the small decisions I made on each different exercise to help me complete them actually affected everything else. It was good to trial and test out though.
30 Toes to bar
30 box jumps
10 Muscle Ups
30 Push Press 40kg
15 Burpees
15 Thrusters 40kg
Loads of fun doing it with my friend Nat. I just sort of maintained a steady pace through the workout. Worked out that by swinging during the toes to bar I actually wrecked my lat strength for the muscle ups. The exercises got easier as I went along, I don't think I warmed up entirely well but that's fine.
It's actually quite interesting how the small decisions I made on each different exercise to help me complete them actually affected everything else. It was good to trial and test out though.
Thursday, February 11, 2010
No Title
Today went looking for something short and fast and it ended up taking way longer than I gave it credit for. It was definitely fun to do the workout though. Challenge I found was in my lower back as it struggled to cope with the strain.
4 Rounds
9 Cleans 60kg
9 Thrusters 40kg
500m Row
It was a heavy set to get through and I was still quite sore from yesterday. I enjoyed going hard though and I could feel the energy I had from eating properly again. Later on tonight I'm practicing muscle up transitions on Rings so it'll be a solid day of training once Ive finished.
4 Rounds
9 Cleans 60kg
9 Thrusters 40kg
500m Row
It was a heavy set to get through and I was still quite sore from yesterday. I enjoyed going hard though and I could feel the energy I had from eating properly again. Later on tonight I'm practicing muscle up transitions on Rings so it'll be a solid day of training once Ive finished.
Tuesday, February 9, 2010
How to make people hate you....
Eating before a workout was so foolish especially when it's pasta and sour cream. I think though that this one was just really difficult. All the boys seemed to struggle with this so much to get through it.
5,10,15,20,25
pullups
burpees
situps
pushups
fullsquat boxjumps
doesn't feel like it was worth it but thoroughly challenging.
5,10,15,20,25
pullups
burpees
situps
pushups
fullsquat boxjumps
doesn't feel like it was worth it but thoroughly challenging.
Sunday, February 7, 2010
Grace
I did Grace today, but slightly less than the prescribed weight.
30 Clean and Jerk at 60kg
6:00 flat.
For this workout it's not an impressive time, But to have gotten it down from 10 minutes or so I'm pretty happy with that. I found the difficulty not in my wind, I was barely gassed at all, but it was actually my shoulder strength that was failing me. So even though I've clearly gotten stronger I do still have some work to do to get this done and achieve what I want to achieve.
Looking forward to some more hard workouts.
30 Clean and Jerk at 60kg
6:00 flat.
For this workout it's not an impressive time, But to have gotten it down from 10 minutes or so I'm pretty happy with that. I found the difficulty not in my wind, I was barely gassed at all, but it was actually my shoulder strength that was failing me. So even though I've clearly gotten stronger I do still have some work to do to get this done and achieve what I want to achieve.
Looking forward to some more hard workouts.
Wednesday, February 3, 2010
Finally back into it.
I've done a couple of workouts this week but I'm finally back into it consistently and it may be a little too late with sectionals only 2 and a half weeks away. I'll be going a bit overboard with my workouts over the next 2 weeks so if you can try and keep up.
Today I kicked off with a BodyBalance class. It's supposed to be a mix of Tai Chi, Yoga and Pilates... It was a little unusual to say the least but I enjoyed it and it helped workout the kinks from the last couple days.
Later in the afternoon mucked around with a few exercise, no real intent, just playing so I don't count them.
Wednesday afternoon is boys afternoon at the beach and we had a couple of newcomers and unfortunately for them they came on a day where I wanted everyone to be flogged.
5 Burpees
10 KTE
15 Pushups
20 Squats
300m run down to the beach and back.
As many rounds as possible in 20 minutes.
I pulled off 7 with big dan close behind and the two new fellas not far off either so I've really got to drive myself. But it was great to have some fresh faces floating around the mix.
In terms of difficulty the workout was actually quite difficult but I had all the motivation in the world with the boys following me so closely. It challenged me to just keep pushing and I found that I did more than I think I could have on my own.
Having the boys there once a week is a great boost for my motivation in this because they drive me to be better. If only it was like that every day.
Today I kicked off with a BodyBalance class. It's supposed to be a mix of Tai Chi, Yoga and Pilates... It was a little unusual to say the least but I enjoyed it and it helped workout the kinks from the last couple days.
Later in the afternoon mucked around with a few exercise, no real intent, just playing so I don't count them.
Wednesday afternoon is boys afternoon at the beach and we had a couple of newcomers and unfortunately for them they came on a day where I wanted everyone to be flogged.
5 Burpees
10 KTE
15 Pushups
20 Squats
300m run down to the beach and back.
As many rounds as possible in 20 minutes.
I pulled off 7 with big dan close behind and the two new fellas not far off either so I've really got to drive myself. But it was great to have some fresh faces floating around the mix.
In terms of difficulty the workout was actually quite difficult but I had all the motivation in the world with the boys following me so closely. It challenged me to just keep pushing and I found that I did more than I think I could have on my own.
Having the boys there once a week is a great boost for my motivation in this because they drive me to be better. If only it was like that every day.
Monday, January 18, 2010
A little help
As I've written it's been really difficult to find the motivation to do my workouts recently. As shows by the lack of workouts as well. I asked my lovely lady friend to help me out with a really hard workout to kickstart me again and just for a little fun. She kind of leaped at the chance. I think becaus when I train her I don't have much mercy.
(10 strict pullups
10 full pushup burpees) *3
5 muscle ups
10 pushups
40m walking lunge
1000m row
40m walking lunge
30 squats jumps with 40kg
40m walking lunge
1000m row
40m walking lunge
30 squats jumps with 20kg
She went a little overboard but it was a great kickstart. Everything seems a lot easier now. So pumped that I got that out of the way. I've never felt so physically drained though. I felt so out of energy it was almost too much to bare. But well worth it.
I'm glad I asked for help instead of trying to do it on my own. Sometimes it's worthwhile trying to get help with something rather than struggling with it to a point of plateau.
(10 strict pullups
10 full pushup burpees) *3
5 muscle ups
10 pushups
40m walking lunge
1000m row
40m walking lunge
30 squats jumps with 40kg
40m walking lunge
1000m row
40m walking lunge
30 squats jumps with 20kg
She went a little overboard but it was a great kickstart. Everything seems a lot easier now. So pumped that I got that out of the way. I've never felt so physically drained though. I felt so out of energy it was almost too much to bare. But well worth it.
I'm glad I asked for help instead of trying to do it on my own. Sometimes it's worthwhile trying to get help with something rather than struggling with it to a point of plateau.
Tuesday, January 12, 2010
Too heavy.
3 sets at 70kg
Deadlift
Hang power clean
Push jerk
so ridiculously heavy. I could barely do the exercises. I didn't think it was going to be that hard. I'm glad I didn't time myself. I went into the workout confident that I could lift the weight and ended up dropping it for the last set. Which means I didn't know my own limits and that's a dangerous situation to put yourself in when you're trying to push yourself. No injuries though which I think is a bit lucky but still happy that I completed the workouts.
Lesson to be learnt is to know and undertand your limits. Especially better than what I did. Otherwise you end up in a situation that is all too much too handle and could cause yourself some serious damage. Find where you're at to get where you're going.
Deadlift
Hang power clean
Push jerk
so ridiculously heavy. I could barely do the exercises. I didn't think it was going to be that hard. I'm glad I didn't time myself. I went into the workout confident that I could lift the weight and ended up dropping it for the last set. Which means I didn't know my own limits and that's a dangerous situation to put yourself in when you're trying to push yourself. No injuries though which I think is a bit lucky but still happy that I completed the workouts.
Lesson to be learnt is to know and undertand your limits. Especially better than what I did. Otherwise you end up in a situation that is all too much too handle and could cause yourself some serious damage. Find where you're at to get where you're going.
Wednesday, January 6, 2010
Lite 'n' Weasy
I love making punny titles up. Weasy beacause I'm sick and I'm wheezing yet the workout was pretty easy. Anyways, enough of being stupid. I decided even though I was sick I need to get into it because I've only got 1 month until the sectionals arrive.
7 rounds:
7 pullups
7 squats
7 situps
Really simple light workout designed to just work up a bit of a sweat. Enjoyable though and it shows a determination that even when you're struggling you can still achieve something. We followed with some leg hang pullups. essentially your aim is to switch the core on do a pullup all the way through to the top to achieve greater strength. Did max reps, which after having done 49 already wasn't too many.
Something to work on I guess. Then I finally finished with some Bench Press for strength.
5,5,5,5,5:
80,90,95, 97.5 ( 4 reps) ,80
It was nice to do, new PR on the bench press, 4 reps at that weight is higher than my previous max rep. So excited, Looks like I'm still getting crazy good results.
Crossfit, the only way to go.
7 rounds:
7 pullups
7 squats
7 situps
Really simple light workout designed to just work up a bit of a sweat. Enjoyable though and it shows a determination that even when you're struggling you can still achieve something. We followed with some leg hang pullups. essentially your aim is to switch the core on do a pullup all the way through to the top to achieve greater strength. Did max reps, which after having done 49 already wasn't too many.
Something to work on I guess. Then I finally finished with some Bench Press for strength.
5,5,5,5,5:
80,90,95, 97.5 ( 4 reps) ,80
It was nice to do, new PR on the bench press, 4 reps at that weight is higher than my previous max rep. So excited, Looks like I'm still getting crazy good results.
Crossfit, the only way to go.
Subscribe to:
Posts (Atom)