30/09/2010

Active recovery and rest day....

"MWOD Episode 4-Larger Hip Flexor extension"

29/09/2010

"Strength Component"

Back Squats 3-3-3-3-3

J.T 90/95/100/105/110

Max reps Ring Dips

J.T. 16 reps

"Workout"

"J.T."

J.T. 11 mins 45 secs

"150 KB Swings @ 24kg"

J.T. 11mins 10 secs

"MWOD Episode 3-Stretching the calves"

28/09/2010

"Strength Component"

Presses 1-1-1-1-1

J.T. 55/57.5/60(PR)/62.5(f)/62(f)

"WOD092710-CFFB"

Complete 5 Rounds FTO:

5 Hang Power Clean @ 185lbs

3 Box Overs @ 20"

50m Sprints

*Rest 60 seconds between rounds

J.T. 5 mins 43 secs

"WOD092810"

10 Rounds FTO:

10 Pull Ups

10 HSPU

J.T. 14 mins 50 secs

"MWOD Episode 2-Opening the Hip Flexors"

27/09/2010

"Strength Component"

Deadlift 3-3-3-3-3

J.T. 145/150/155/162.5(PR)/170(PR)

Max Reps Pull Ups X 1

J.T. 33 reps (PR)

"Angie"

100 Pull Ups

100 Push ups

100 Sit Ups

100 Squats

J.T. 21 mins 21 secs (100 Pull Ups @ 6 mins 37 secs)

"MWOD-Episode 1"

Accumulate 10 mins of Deep Squat Position

J.T. Foot stance slightly narrower than shoulder width with knees pushed out.

"WOD092610-CrossfitFootball"

10-9-8-7-6-5-4-3-2-1

KB Swing @ 32kg

Sprint 40 meters

J.T. 6 mins 31 secs

25/09/2010

"Strength Component"

Bench Press 5X5 @ 90% 5RM

J.T. 65kg

"Fight Gone Bad"

5 Rounds of :

1 minute max reps of;

Wall Balls @ 10kg

Sumo Deadlift High Pull @ 35kg

Box Jump @ 24"

Push Press @ 35kg

Run 10m

Rest

*1 round is a total of 6 minutes including rest. Each rep counts as one point. Each 10m run is 1 point.

J.T. (103,71,72,68,72) = 386reps

24/092010

"Strength Component"

Deadlift 5X5 @ 90% 5RM

J.T. 130kg

Ring Dips 3-3-3

J.T. 24/32/40(1)

"WOD092410"

25-20-15-10-5

Push Press @ 40kg

Double Unders x2

J.T. 7 mins 20 secs

23/09/2010

"Self WOD092310"

4 Rounds FTO:

350m Run

25 KTE

J.T. 14 mins 02 secs

22/09/2010

"Strength Component"

Weigthed Pull Ups 3-3-3-3-3

J.T. 20/22/24/26/28

"WOD092210"

12 mins AMRAP:

8 Hang Power Cleans @50kg

8 Wall Balls @ 10kg

8 Knees-to-Elbows

J.T. 6R + 4

21/09/2010

"Strength Component"

Press 3-3-3

J.T. 55/57.5/60(2) [PR]

Push Press 3-3-3

J.T. 70/75(2)/75(f)

"WOD092110"

100 Alternating Single Leg Squats (50L & 50R)

J.T. 13mins 12 secs (PR) [I can do single leg squats!!!]

Before work :

"WOD091610"

21-15-9

Burpees

Hang Power Clean

Pull Ups

KB Swings @ 24kg

J.T. 14mins 02secs

20/09/2010

"Strength Component"

Back Squats 5-5-5-5-5

J.T. 90/100(2)/90/90/90(3)

"WOD092010"

5 Rounds FTO :

21 KB Swings @ 24kg

12 Pull Ups

21 Box Jumps @ 30"

12 Handstand Push Ups

J.T. 31 mins 28 secs

16/09/2010-19/09/2010

Diving Certification in Redang =)

15/09/2010

"Strength Component"

Deadlift 2X10 @ 65% 1RM (Rest 45 secs between set)

J.T. 110.5kg

In 10 mins find your maximum Box Jump Height.

J.T. 46"

"WOD091510"

Run 350m

12 Medicine Ball Cleans @ 10kg

12 Handstand Push Ups

J.T. 24 mins 32 secs (35 SDHP @ 20kg sub Run)

14/09/2010

"Strength Component"

Bench Press 3-3-3-3-3

J.T. 50/60/70/80/82

Ring Rows (set feet on 12" box) 3 X Max reps (Rest 2 mins in between)

J.T. 15/20/14

"WOD091410 (crossfit.com)"

Complete 5 Rounds of:

7 Lower from Inverted hang to front lever

15 Ring Push Ups

*Move slowly and methodically attempting perfect execution.

**No time component

J.T. 34mins 46 secs (tucked knees)

13/09/2010

"Strength Component"

4X1 @ 90% 1RM of:

Back Squats

J.T 100kg

Presses

J.T 55kg

Deadlifts

J.T. 155kg

"WOD091310"

"Cindy"

20mins AMRAP:

5 Pull Ups

10 Push Ups

15 Squats

J.T. 30R + 5

10/09/10

"Strength Component"

Weighted Pull Ups 3-3-3

J.T. 16/20/24

Bench Press 3-3-3

J.T. 75/80 (2)/ -

"Volkswagen"

21-15-9

Bench Press @ BW

Pull Ups

J.T. 9 mins 50 secs (BP @ 60kg, CTB)

09/09/2010

Active Recovery!!!

"Strength Component"

Back Squats 5-5-5-5-5

J.T. 90kg/95kg/100kg/105kg/110kg(2)

Presses 3X3 @ 90% 3 RM

J.T. 55kg

"WOD090810"

15 mins AMRAP:

10 Push Press @ 40kg

10 Pull Ups

20 Squats

J.T. 8R + 7 (CTB)

07/09/2010

Sick with fever and gastric.... =(

06/09/2010

"Strength Component"

Deadlifts 3X3 @ 85% 1RM

Deadlifts 2X10 @ 50% 1RM

Presses 1X3 @ 3RM

J.T. 145kg,85kg/52kg,55kg(PR)

"WOD090610"

5 Rounds FTO:

Run 350m

25 Wall Balls @ 10kg

J.T 15 mins 12 secs (35 SDHP @ 20kg sub Run 350m)

04/09/2010

"Bear Complex"

5 Rounds of 7 reps of the following sequence :

Power Clean

Front Squat

Push Press

Back Squat

Push Press

*Rest as needed between Rounds NOT between reps.

J.T. 40kg/45kg/47.5kg/52.5kg/55kg

03/09/2010

"Strength Component"

Front Squat 3-3-3-3-3

J.T. 65kg/75kg/80kg/85kg(2)/85kg (f)

"Random Workouts"

FTO:

21-18-15-12-9-6-3

SDHP @ 35kg Barbell

Push Press @ 35kg

J.T. 8 mins 09 secs

Then:-

FTO:

75 KB Swings

75 Sit Ups

50KB Swings

50 Sit Ups

25 KB Swings

25 Sit Ups

J.T. 23mins (Bulgarian Sandbag @ 14kg)

02/09/2010

"Strength Component"

Bench Press 5X5 @ 80% 1RM

J.T. 68kg

"Random WOD"

8 Rounds FTO:

5 Dead lifts @ 100kg

10 Wall Balls @ 10kg

J.T. 8 mins 09 secs

01/09/2010

"Strength Component"

4X1 Back Squats @ 90% 1RM

4X1 Presses @ 90% 1RM

J.T BS @ 105kg, Presses @ 52kg

"WOD090110"

15 mins AMRAP of:

5 Back Squats @ 80kg

10 HSPU

J.T. 3R + 5,5 (HSPU sub Presses @ 50kg)

31/08/2010

Presses and Back Squats Day 18:

J.T. 50kg/85kg (unbroken)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

24 hour endurance run is over!!!