Crossfit Newcastle Monday May 31st

A]
3-3-3, Power Clean
max 40kg (couldn't put up 50kg)
B]
3-3-3, Deadlift
70kg 77.5kg didn't do third set
C]
30-20-10reps
KBS @ 12kg (rx:32kg)
Thruster @ 10kg (rx:40kg)
D]
Tabata, 3 rounds of:
10lb med ball twists 29-23-21
Abmats 13-12-10

Crossfit Newcastle Saturday May 22nd

A]
max in 5mins;
Handstand Pushups, Full ROM*
* stack bumper plates to allow head to be below the shoulder at the bottom. Picture and inverted press
Completed: Hand stand holds and assisted handstand pushups
B]
Tabata [8 sets each];
Deadlift @ 50kg (rx:80kg)
Thruster @ 10kg (rx:15kg) Dumbbells
* perform as many dl's as posible in 20secs. rest 10secs. then perform as many thrusters as possible. repeat

can't remember how many, but I think total was about 30ish

C]
3 rounds;
leg raises, 10 reps
sit-ups, 10 reps
hollow rocks, 10 reps

Wednesday May 19th

Skill
Box squats
65lb

WOD
3 minute AMRAP, 3 rounds, 1 minute rest between rounds (11 min total)
9 deadlifts
6 power cleans
3 thrusters
@65lb (as rx!)

2+2+2=6

Tuesday May 18

Strength
Bench press
5 - 5 - 5
70 75 80(f. - got 3 or 4)

WOD
Half Tabata Top Half
Diamond pushups 7,9,10,8
Med ball slams 4,8,8,7
Ring rows 7,4,2,2
KB lift onto high box 4,4,6,5

Total: 95

Monday 17th May

WOD:
5km run
35:39

Sunday 16th May

WOD:
Jackie
1000m row
50 thrusters 45lb
30 pullups (green band)
18:29

Crossfit Natural Strength Kamloops part II

WOD:
Clean & Jerk
1 - 1 - 1 - 1 - 1 - 1 - 1
85 90 95f 95 100f 100 105f

put up 105 in the clean, didn't quite make it overhead, even though Sean assured me I had it! Very graceful dismount though :)

Crossfit Natural Strength Kamloops

250m run
50 double unders
40 sit ups
30 wall ball (10lb)
20 pullups (green)
10 ring dips (purple)
20m-ish farmer carry (100lb)
10 ring dips (purple)
20 pullups (green)
30 wall ball (10lb)
40 sit ups
50 double unders
250m run

33:52

hot & dry!

Tuesday 11 May 2010

WOD #1:
500m row (damper of 6 - reduce next time)

1:57.8


WOD #2
6 rounds for time:

Farmers carry 35lb plate
200m run

14:36

Monday 10th May

Skills:
Jerk

WOD:
AMRAP:
Jerk (65lb) in 10 minutes
- while every minute on the minute perform 5 burpees

24 jerk

Wednesday May 5th

WOD:
Front squat
1 - 1 - 1
105 110 115(f - above parallel/not enough depth)

Shoulder press:
1 - 1 - 1
60 62.5 65(f)

Tuesday 4 May 2010

Strength:
Deadlift
5-5-5
95-115-135

WOD:
Annie
50-40-30-20-10 of:
Double unders
Situps

24:21

Acheivements:
first WOD RX, and got 16 du in a row in the round of 50, and 14 in the round of 20, nice!

Monday 3 May 2010

Skills:
max pullups
16 with green band

WOD:

Back squat
3-3-3
105-115-125

Bench press
3-3-3
70-75-80f on 3rd rep

Pullups were good!