Strength:
Box squats
12 x 2 @70% 1rm
95lb
WOD:
3 rounds
600m row (rx: run)
10KB swings (20kg, down to 16kg for last 4)(rx: 24kg)
20 air box squats (10" box + 15lb plate)
30 abmats
21:05
Showing posts with label kettle bell. Show all posts
Showing posts with label kettle bell. Show all posts
Saturday, July 31, 2010
Monday, May 31, 2010
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
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
Wednesday, April 7, 2010
Wednesday April 7th
Strength:
Bench press
5 - 5 - 5
60 65 70
WOD:
Helen
3 rounds for time:
400m run
21 KB swings @ 12kg (rx:16kg)
12 pullups (green+red)
19:27
Bench press
5 - 5 - 5
60 65 70
WOD:
Helen
3 rounds for time:
400m run
21 KB swings @ 12kg (rx:16kg)
12 pullups (green+red)
19:27
Tuesday, March 23, 2010
Tuesday 23rd March
Skills:
3-3-3 Front squat
Maxed at 95lb!
WOD - Sectionals event 3?
AMRAP in 5 minutes:
7 box jumps, 20" NB I did stepups, due to nagging shin pain :(
7 burpees
7 KB swings, 16kg
3 rounds + 7
3-3-3 Front squat
Maxed at 95lb!
WOD - Sectionals event 3?
AMRAP in 5 minutes:
7 box jumps, 20" NB I did stepups, due to nagging shin pain :(
7 burpees
7 KB swings, 16kg
3 rounds + 7
Tuesday, March 16, 2010
Tuesday March 16th
Strength:
Shoulder press
5-5-5
50.5lb
Worked with Anne.
WOD:
5 rounds for time of:
200m run
10 box jumps, 20" (rx: 24")
5 KB swings, 20kg (rx: 24kg)
13:03
Shoulder press
5-5-5
50.5lb
Worked with Anne.
WOD:
5 rounds for time of:
200m run
10 box jumps, 20" (rx: 24")
5 KB swings, 20kg (rx: 24kg)
13:03
Monday, March 15, 2010
Sunday 14th March - open gym & yoga
Skills:
Handstands - kicked up to these on my own for the first time (in ages, anyway) and held 3 for 15 seconds and 1 for 10-12 seconds
Worked on kipping pullups with green band
Snatch balance series
WOD:
50 pullups - assisted with blue band - I broke these into 5 reps until last 15, which I broke down to 4s & 3s. The first pullup with a blue band feels easier now, it's tough to get my chin up for the fifth.
Met and chatted with Mel, who does a lot of yoga, and she asked me to hold her feet down while she did weighted sit ups, and asked if I wanted to do them too. We ended up doing three sets of 10, starting with the 12kg KB, then the 16, and the last set with the 20kg KB. I think I might have more bruises on my chest tomorrow, to go with the one from Friday when I punched myself in the chest doing SDHP.
Yoga:
Yin yoga with Alli. Enjoyed this a lot, but I did have a problem with my back. It seemed to spasm or cramp on the right side. I think I did something to it in child's pose! I wonder if it was due to following a(n easy) workout?
Handstands - kicked up to these on my own for the first time (in ages, anyway) and held 3 for 15 seconds and 1 for 10-12 seconds
Worked on kipping pullups with green band
Snatch balance series
WOD:
50 pullups - assisted with blue band - I broke these into 5 reps until last 15, which I broke down to 4s & 3s. The first pullup with a blue band feels easier now, it's tough to get my chin up for the fifth.
Met and chatted with Mel, who does a lot of yoga, and she asked me to hold her feet down while she did weighted sit ups, and asked if I wanted to do them too. We ended up doing three sets of 10, starting with the 12kg KB, then the 16, and the last set with the 20kg KB. I think I might have more bruises on my chest tomorrow, to go with the one from Friday when I punched myself in the chest doing SDHP.
Yoga:
Yin yoga with Alli. Enjoyed this a lot, but I did have a problem with my back. It seemed to spasm or cramp on the right side. I think I did something to it in child's pose! I wonder if it was due to following a(n easy) workout?
Wednesday, March 3, 2010
WOD 2 March 2010
Skills:
Pushup pyramids!!!
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 pushups, alternating with a partner. I had Amber as my partner, which was awesome, she was totally cheering me on! Pushup on knees on rubber floor = skinned knees. Arm and abs failing early on, started dropping to the floor on Amber's advice, and ended up "worming" my way up, but grinded out the 110 pushups in the end.
WOD:
3 rounds for time of:
800m run
12 kb swings @ 16kg (24 rx)
21 squat
25:17
Pushup pyramids!!!
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 pushups, alternating with a partner. I had Amber as my partner, which was awesome, she was totally cheering me on! Pushup on knees on rubber floor = skinned knees. Arm and abs failing early on, started dropping to the floor on Amber's advice, and ended up "worming" my way up, but grinded out the 110 pushups in the end.
WOD:
3 rounds for time of:
800m run
12 kb swings @ 16kg (24 rx)
21 squat
25:17
Saturday, February 27, 2010
Friday Feb 26
Skills:
Rowing technique
WOD:
21-15-9 of:
Row for calories
Jumping pullups (pullups rx)
KB swings 16kg
10:32
There was a big hockey game on - Canada vs Slovakia - and I was the only one in class, so got some great coaching from Jesse, worked on kipping swings, and got some handstand advice. Good class.
Rowing technique
WOD:
21-15-9 of:
Row for calories
Jumping pullups (pullups rx)
KB swings 16kg
10:32
There was a big hockey game on - Canada vs Slovakia - and I was the only one in class, so got some great coaching from Jesse, worked on kipping swings, and got some handstand advice. Good class.
Tuesday, February 23, 2010
Monday 22nd Feb
Worked out in the condo gym.
I practised double unders and handstands. I got super frustrated with skipping at first, couldn't do a single double under, but then I got the rope length sorted out, and in the end, manage to intersperse 3 double unders with some singles in a set, twice! I tried handstands several times, with some help to invert, and the second last attempt was a pretty nice hold! I need to get bold, and kick up to the wall harder so I can practise on my own too.
Finished off with a few dumbbell swings, KB style. Used 25lb dumbbell, the 20lb one literally felt too light to use!
The box is closed today and tomorrow, so no class til Wednesday.
I practised double unders and handstands. I got super frustrated with skipping at first, couldn't do a single double under, but then I got the rope length sorted out, and in the end, manage to intersperse 3 double unders with some singles in a set, twice! I tried handstands several times, with some help to invert, and the second last attempt was a pretty nice hold! I need to get bold, and kick up to the wall harder so I can practise on my own too.
Finished off with a few dumbbell swings, KB style. Used 25lb dumbbell, the 20lb one literally felt too light to use!
The box is closed today and tomorrow, so no class til Wednesday.
Thursday, February 11, 2010
Foundations 5
Skills:
Shoulder press
Push press
Push jerk
I seemed to get the movements right fairly easily, in part because I didn't seem to have the "range of motion" issues that were common in the class, an effect of lives lived I suppose. I did get confused with the push jerk, overthinking the components I think!
WOD:
21-15-9 for time:
Push press (33lb)
KB swings (12kg)
Abmats
7:36 ...1 second slower than the next to last person :(
Shoulder press
Push press
Push jerk
I seemed to get the movements right fairly easily, in part because I didn't seem to have the "range of motion" issues that were common in the class, an effect of lives lived I suppose. I did get confused with the push jerk, overthinking the components I think!
WOD:
21-15-9 for time:
Push press (33lb)
KB swings (12kg)
Abmats
7:36 ...1 second slower than the next to last person :(
Sunday, January 24, 2010
Foundations 1
25 lunges
3 sets of:
10 KB swings (16kg, 12kg, 8kg)
10 abmat
10 squat
10 lunges
- 50 lunges were prescribed, but wasn't able to manage that.
- started with the 16kg kettlebell in the first set, and worked down from there.
-broke up the KB swings & squats into about 4,3,3
Hard work this Crossfit!
3 sets of:
10 KB swings (16kg, 12kg, 8kg)
10 abmat
10 squat
10 lunges
- 50 lunges were prescribed, but wasn't able to manage that.
- started with the 16kg kettlebell in the first set, and worked down from there.
-broke up the KB swings & squats into about 4,3,3
Hard work this Crossfit!
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