Tuesday August 3, 9:30am

Tabata Something Else

Pullups (purple, to purple & black in round 3)
7, 1,
Pushups (to knees in round 2)

Situps
8, 8, 8, 8, 8, 8, 8, 8
Squats
18

Total: 244

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

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

Foundations 6

Skills:
Handstands: against wall & HSPU (used green & purple bands for assistance)
Ring dips: hmmm, couldn't hold this up straight. Did a couple dips with purple? band for assistance
Pullups: Couldn't move from the deadhang at all really, but cranked out a couple with the blue band. Tried kipping swings.

WOD: Half Tabata
Pullups 5,4,0,0
Box jumps 6,6,5,5
Abmats 7,8,7,8
Air Squats 9,10,9,9