Sunday Evening

I am going to try to do every posted WOD on the CrossFit main site for at least 4 weeks plus anything extra depending on how I am feeling. I still have to do the CrossFit Total but will do this on Tuesday morning. Tomorrow I will do the pull up ladder WOD.

This evening I did:
5 rnds for time of:
7 Ring Dips
7 Thrusters (40kg)
7 Power Snatch (40kg)

10:01

Saturday

CrossFit WOD "Gwen"
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

60kg for all sets.

Thursday arvo snatch session

Warm up drills
(OHS, Snatch balance etc)

Snatch (squat snatch)
40kg: 3
50kg: 1, 1
55kg: 1,1,1

Power Snatch
50kg: 5
55kg: 5, 3

Thursday

AM: CrossFit WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Subbed in:
Anchored swiss ball sit-ups (Full back extension at bottom of each sit up)
Anchored swiss ball back extensions

13:44

Wednesday

CrossFit WOD
4 x 800m run. Each for time.

Dudley Page Park (200m track with turn-arounds)

3:27
3:20
3:20
3:16

Tuesday 1st April

(Legs still sore after wheel-barrowing sand most of the day Monday)

Tues AM:
Fran (21-15-9 42.5kg Thruster/ring pull ups)
7:06


Tues PM:
Weighted ring dips +5kg
5 sets x 6-8 reps

Monday Morning

Weighted ring dips (+5kg)

x 5 reps
(2-5 minutes rest between rounds)

Sunday 30th March

Sat rest

Sunday Fight Gone Bad (mod.)

Wall Ball 7 kg: 30 - 18 - 14
SDHP (35kg): 21 - 24 - 20
Box Jump: 20 - 19 - 23
P/Press(35): 23 - 16 - 19
5m shuttle: 21 - 19 - 17

Totals: 115 - 96 - 93
304

Friday 28th March

(Thursday Rest)

21-15-9 reps of
Back squat 60 kg (bar taken from ground: Powerclean, Push press, lower to traps)
Ring dips

10:38

Wednesday

Kettlebell work
(North Sydney with Holl-X)

Warm up - light h2h work

5 min LCCJ (28kg)
62 reps - Changing hand every 2 reps

21-15-9 reps of
KB Swing(28kg)
Pull ups

5:57 (I think!)

Back in action!

Was sick all last week so no training.

Monday 24th March
KB work
H2H with 16kg
Windmill 16kg 2 (4L/4R)
Clean and Press Ladder with 28kg. 5 x (1L/1R, 2/2, 3/3)
Snatch 28kg 2 x (5L/5R, 5L/5R)
Stretch

Tuesday 25th March
120 Ring Pull-ups, 120 Ring Dips
Done as 24 x (5 PU's/5 Dips)
37:27. Pull ups good, dips very slow.

Monday March 17

Morning
3 rnds of:
50 Double unders
20 Knees 2 Elbows
15 B/W bar dips
(not timed - last lot of double unders very bad)

5 rnds of:
KB Clean and Press Ladder (28kg) 1/1 2/2 3/3
15 Soles of feet together sit ups
rest 2 mins (approx)


Good long stretch




Afternoon
1 Clean (Squat Clean) - 3 Front squats

40 - 50 - 55kg (Warm up sets)

60 - 65 - 70 - 75 - 80 - 85 - 87.5kg
(Belt used for all work sets, back still not 100%. Cleans felt strong though.)

TRAINING LOG BACK UP AND RUNNING

Recent training:
(Back has been tender so it was alight week in poundages and volume)

Friday 7th March (Byron Bay):
3 Rnds of:
20 Towel - L-Pull ups
50 push ups
50 squats

Saturday 8th March (Byron Bay):
20 minutes Burpees.
183 reps

Monday 10th March:
3 rnds of
50 double unders
10 28kg kettlebell C&J Left
10 28kg kettlebell C&J Right
20 push ups


Tuesday 11th March:
(Mackenzies Bay/Marks Park pull up bars)

5 rnds of:
24kg Kettlebell Clean and Press Ladder 1L/1L - 2L/2L - 3L/3R
Up and down stairs
(not timed)

AMRAP 15 minutes
5 weighted dips (+15kg)
5 strict pull ups
(I think it was 8 rnds)


Wednesday 12th March
(Easy Day)

H2H drills with 16kg KB
Jerks 24kg 20L/20R x 2


Thursday - Rest


Friday 14/3
O-Lifting complexes -(Clean)

1 x Clean (squat clean)
2 x Power Clean
3 x Push Press
4 x Front Squat
5 sets (40kg 50kg 60kg 65kg 65kg)


1 x Power Clean
3 x Front squat
2 sets (70kg 75kg)



Saturday 15/3
O-Lift complex (Snatch focus)

1 x Snatch (OH squat receive)
2 x Power Snatch
3 x Overhead Squat
5 rnds (40kg 45kg 50kg 50kg 50kg)


Played around with:
KB C&J 28kg
KB Snatch 24kg
KB Jerk 28kg


Sunday 16/3
Run 400m
30 pull ups (Macpherson Street swing set)
Run 400m
3 rnds of (12 x 40kg Power Snatch - 20 push ups)
Run 400m
30 pull ups
Run 400m

28 minutes (slow!)