29/10/2010

"Chef's menu"

Spend 10 minutes finding max Box Jump Height:

J.T. 46"

"WOD102910"

3 Rounds FTO:
Run 350m
20 Wall Balls @ 20kg
20 Burpees
20 KB Swings @ 24kg

J.T. 18 mins 46 secs

3 Hours + Rest...

"Betty"
5 Rounds FTO:
12 Push Press @ 60kg
20 Box Jump at 24"

J.T. 14 mins 15 secs (BB@50kg)

27/10/2010

"Strength Component"

Deadlift 3 (80%), 3 (85%), 3 (90%) of 1 RM

J.T. 147, 155, 165(2)

"WOD102710 - CFFB (InS)"

7 Rounds FTO:
3 Power Snatches @ 50kg
25 SDHP

J.T. 21 mins 44 secs

3 Hours + Rest...

"WOD102710"

21-15-9
Ring Dips
Clean & Jerk @ 40kg

J.T. 11 mins 49 secs

26/10/2010

"Strength Component"

Presses 3-3-2-2-1-1-1

J.T. 45-50-55-57.5-60-62.5(f)-62.5 (PR)

"WOD102610"

5 Rounds FTO:
Run 350m
21 KB Swings @ 24kg
12 Handstand Push Ups

J.T. 21 mins 44 secs

3 Hours + Break...

"WOD102510-CFFB (InS)"

Complete 3 Rounds:
Sprint 60 meters
Rest 30 seconds
Sprint 50 meters
Rest 20 seconds
Sprint 40 meters
Rest 10 seconds
Sprint 20 meters
Rest 5 seconds
Sprint 10 meters
Rest 60 seconds

J.T. 60m = 8 secs
       50m = 7 secs
       40m = 4 secs
       20m = 3 secs
       10m = 1 secs

"WOD102610-CFFB (OffS)"

3 Rounds FTO:
12 KB Snatch @ 24kg Right
12 KB Snatch @ 24kg Left
12 Push Ups with Hand Release
25 Unbroken Double Unders

J.T. 8 mins 33 secs

25/10/2010

Rest and Recover to prepare for a come back into the workouts...

23-24/10/2010

Cycled from Tropicana to Kluang Mall (360km -ish)

22/10/2010

Rest and prepare for the weekend's cycle...

21/10/2010

Active recovery and Focus Day...

20 Thrusters @ 45kg (Aim for Unbroken)

J.T. 15 unbroken

Muscle Ups
Hand Stand Push Ups (NTF)
Triple Unders
Static Handstand Holds

"MWOD - Sept 13 & 14"

Corners of the Shoulders;


Heel Cords of a Cheetah;

20/10/2010

"Morning Session"

"MWOD"

Preparing for Fran;


Sliding Surfaces, Not Rollin;


Hip Tweaking;


Lower Back, Hips and Groin;


Running recovery;


Evening Session

"WOD102010"

3 Rounds FTO:
15 Hang Power Cleans @ 40kg
15 Burpees

J.T. 3mins 37secs

19/10/2010

"WOD101910-CFHQ"


'Bulger'

10Rounds FTO:
150m run
7 CTB Pull Ups
7 Front Squats @ 60kg
7 HSPU

J.T. 44 mins 28 secs (HTF)

18/10/2010

"Strength Component"

Back Squat 3-3-3-3-3

J.T. 100/105(PR)/110(PR)/115(PR)/120(2) (PR)

"WOD101810-CFFB (In Season)"

10 Rounds FTO:
Sprint 40m

*Rest 30 seconds between efforts

J.T. 5 mins 41 secs

"WOD101810-CFFB (Off-Season)"

10 Rounds FTO:
5 Lateral Hops @ 20"
20m Sprint

*Rest 60 secs between sets
**Alternate starting sides each rounds

J.T.

"WOD101810-CFEnd"

3 Rounds:

Run 200m
Rest time for 200m
Run 400m
Rest time for 400m
Run 600m
Rest time for 600m

J.T. 42s/1:41/2:53
        38s/1:47/2:50
        34s/1:54/2:47

16/10/2010

"Strength Component"

Spend 10 minutes working on Front Lever and Back Lever

J.T.  Lever with legs tucked

"WOD101610 - Randy"

75 Power Snatches @ 35kg

J.T. 7 mins 05 secs

15/10/2010

"Strength Component"

Deadlift 1-1-1-1-1-1-1

J.T. 165/170/175(PR)/177.5(PR)/180(PR)/182.5(PR)/185kg(f)

"WOD101410-CFFB"

5 Rounds FTO:
8 Handstand Push Ups
8 Ring Pull Ups
8 GHD Sit Ups @ 30"
8 Box Jumps @ 30"

J.T. 8 mins 56 secs

"WOD101510-CFFB"

10-9-8-7-6-5-4-3-2-1
Ring Dips
Seated Medicine Ball Sit Up Throws @ 10kg
20m Farmers Walk

J.T. 13 mins 34 secs

14/10/2010

Active Recovery + Focus Day.....

20 thrusters (*aim to go unbroken)
Muscle ups
Triple Unders
Static Handstands

13/10/2010

"WOD 101210 - CFFB"

3 Rounds FTO:
Run 200m
10 Power Cleans @ 55kg
5 Push Jerks @ 55kg

J.T. 8 mins 23secs

"Strength Component"

Bench Press 3-3-2-2-1-1-1

J.T. 70-75-80-85-90-95-97.5kg(f)

"WOD101310 -CFFB"

5 Rounds FTO:
Sprint 40m
6 Power Cleans @ 60kg

J.T. 11 mins 38 secs

12/10/2010

"Strength Component"

Hang Power Snatch, Hang Snatch, Full Snatch 3X3 @ 80%-85% 1RM of Full Snatch

J.T. 30/35/40kg

"WOD101210"

AMRAP:
10 mins HSPU
5 mins Squats
2 mins Pull Ups
1 mins Push Ups
*Calculate Total Reps Completed

J.T. (156,159,22,29)=366 (CTB, CTF)

"WOD101210-CFFB"

5 Rounds FTO:

5 Power Snatches @ 40kg
10 Box Jumps

J.T. 7 mins 51 secs

"MWOD-Re-open Flexors"

10 mins at Deep Squat Position with time spent on ankles,
8 mins on inner Hip Flexors
8 mins on Anterior Dorsi Flexor
4 mins on outer Hip Flexor

11/10/2010

"Strength Component"

Weighted Pull Ups 1-1-1-1-1

1 X Max Reps Pull Ups

J.T. 20/24/28/32/40(f)

max.reps: 38 Pull Ups

"WOD101110"

5 Rounds FTO:

10 Front Squats @ 50kg

15 KB Swings @ 32kg

20 Push Ups

J.T. 17 mins 10 secs

"WOD101010-CFFB"

2 Rounds FTO:

Sprint 100m

Rest 30 secs

Sprint 80m

Rest 30 secs

Sprint 60m

Rest 30 secs

Sprint 40 secs

Rest 30 secs

J.T. 1st 100m ~ 18 secs

1st 60m = 6 secs

2nd 60m = 9 secs

09/10/2010

"Strength Component"

Squat Clean 1-1-1-1-1-1-1

J.T. 50/55/60/65/70/75/80/85(f)/85(f)/85(f)/85(f)/85(f)

"MWOD Sept 2nd - External Rotation and Hip Flexion"



Spend 2 mins on dorsi flexion of the ankle....

08/10/2010

"Strength Component"

Deadlift 4X1 @ 90% 1RM

J.T. 162kg

Deadlift 2X10 @ 65% 1RM

J.T. 117kg

"WOD100810"

5 Rounds FTO:

15 Burpees
15 Ring Dips

J.T. 10 mins 44 secs

"MWOD Sept 1st - Beat Diane"

07/10/2010

The 4 R's :


Resist
Roll
Rest
Recover.....

06/10/2010

"Strength Component"

Bench Press 2-2-2-2-2-2-2-2-2-2

J.T. 50/55/60/65/70/75/80/85(2)/85/90(PR)

"WOD100610"

KB Press 5-5-5

then;-

For Time Of:

100 Back Squats @ Body Weight
*Penalty for re-racking the barbell =5 Push Ups. Accumulate and complete after the workout.

J.T. (20/24/24) 25mins 16 secs (85kg)/40 Push Ups

3+ Hours rest;

5 Rounds FTO:

A: 40m Walking Lunges
B: AMRAP; 5 Medicine Ball Cleans @ 10kg/5kg
                    5 Wall Balls @ 10kg/5kg

*Penalty for breaking lunges = Team do 5 Box Jumps. Accumulate and complete after workout.

A: Lyn (57,43) = 100
B: J.T. (79,65) = 144


Total = (244 reps) 16mins 24secs (20 Box Jumps)

05/10/2010

"Strength Component"

Hang Power Clean 3-3-3-3-3

J.T. 55/60/65/70/75(2)

"WOD100510"

21-15-9

Deadlift @ 85kg
Hanstand Push Ups
Farmers Walk @ 32kg (40m-30m-20m)

J.T. 7mins 01 secs

Rest 3 hours +

"WOD100510"

21-15-9

Deadlift @ 100kg
Hanstand Push Ups
Double Unders X 2 (i.e. 42-30-18)

J.T. 5 mins 12 secs

"MWOD Episode 8 - Hip & Hamstring Loading and Tensioning"

04/10/2010

"Strength Component"

Back Squat 4X1 @ 90% 1RM

J.T. 105kg

Presses 4X1 @ 90% 1RM

J.T. 57kg

"WOD101003-Crossfit HQ"

FTO:

50 Back Squats @ 40kg

75 Pull Ups

40 Back Squats @ 50kg

60 Pull Ups

30 Back Squats @ 60kg

45 Pull Ups

20 Back Squats @ 70kg

30 Pull Ups

10 Back Squats @ 80kg

15 Pull Ups

J.T 45 mins 56 secs


"MWOD Episode 7 - Navicular Bone Drop"

03/10/2010

Cycled 40km....

02/10/2010

"Strength Component"

Overhead Squat 3X3 @ 90% 3RM

J.T. 55kg

Front Squat 3X3 @ 90% 3RM

J.T. 75kg

"WOD100210"

5 Rounds FTO:

Run 350m
21 KB Swings @ 24kg
12 Dumbbell Push Press @ 35lbs

J.T. 21mins 47secs


"MWOD Episode 6 - Internal Shoulder Rotation"

01/10/2010

ROUND 1

"Strength Component"

Presses 3-3-3-3-3

J.T. 45/50/55/57.5/60kg(2)

Deadlift 1X3 @ 3RM

J.T. 170kg (1)

"WOD100110"

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

Squats X 4 (i.e. 40-36-32-27-24-20-16-12-8-4)

Ring Dips

J.T. 10 mins 50 secs

ROUND 2

"Strength Component"

Bench Press 2-2-2-2

J.T. 70/75/77.5/82kg (1)

"Volkswagen 2.0"

15-10-5

Bench Press @ 65% 1RM

Ring Dips

Pull Ups

J.T. 12 mins 57 secs