30/01/2011

"3 man Tag Team"
7 mins AMRAP of:
10 Burpees
Max reps SDHP @ 20kg
Max reps Butterfly Sit Ups

J.T., Jade, Matt : SDHP = 195 reps
                           Sit Ups = 237 rep

29/01/2011

Crossfit Level 1 Certification Course...

 The whole group

 Brett, Me, Boz

(Left to Right) Hayden, Brett, Mark Swift, Boz, Me, Tracy, Doug, Chris

"Fran"

21-15-9 of:

Thrusters @ 42.5kg

Pull Ups

J.T. 6:30

27/01/2011

"WOD012711-SXF"
4 X 800m
*Rest is 1:1

J.T. 3:02, 3:23, 3:38, 3:21

25/01/2011

6-7km Run

J.T. 45 mins-ish

19/01/2011

"WOD011911"
400m Walking Lunges
*Every 10 lunges do 3 Push Ups

J.T. 18:19/111 Push Ups

18/01/2011

"WOD011811"
50 BB Presses @ 40kg
50 Ring Dips
50 True Push Ups

J.T. 19:26

17/01/2011

"WOD011011-CFFB"
7 Rounds FTO:
7 Towel Pull Ups
7 Ball Slams @ 10kg

J.T. 13:29


"MWOD-Episode 51, 58, 61, 63"


51:Unglue-ing Upper Body


58:Neurodynamics for Hammies


61:IT Band Hell


63:Planning ahead (Squat Prep)

15/01/2011

"Crossfit Football Gone Bad"
3 Rounds of 1 minute stations:
Push Press @ 40kg
Box Jump @ 24"
Push Ups
Double Unders
Sumo Deadlift High Pull @ 20kg
Rest 1 minute
*Spend 1 minute at each station scoring max. reps. Rest a minute between rounds.

J.T. Push Press: 36, 23, 21
       Box Jump: 25, 21,20
       Push ups: 26, 20. 20
       Double Unders: 89, 55, 56
       SDHP: 26, 24, 25
       Total = 487

14/01/2010

"Trainers WOD"
12 mins AMRAP:
5 Double KB Push Jerks @ 20kg
10 Pull Ups

J.T. 14R (87 Pull Ups)

*Partnered WOD

"MWOD - Episode 52"

13/01/2011

"10 Rounds FTO:"
30 Air Squats
30 Double Unders

J.T. 15:03

"MWOD-Episode 46,47,48, 49, 50"

Partner PNF Stretching (Hammies, Flexor and Internal Rotation)


5 way Shoulder and Heel to Butt test




Group Suffering with a box




Fix your Running





Sumo Pull Prep

12/01/2011

"For Time Of:"
30-20-10:
DB Presses @ 25lbs
Ring Dips
Chest-to-Floor Push Ups
*Do 1 Strict Pull Up every time you dismount from the rings.

J.T. 14:56/8 Pull Ups

"MWOD-Episode 56, 57, 60"

11/01/2011

"MWOD-Episode 44, 45, 137"

10/01/2011

"Strength Menu"
Back Squat 5RM
Single Arm KB Press 3-3-3

J.T. BS 115kg (4)
       KB Press 24-24-24kg

"MWOD-Episode 41, 54"



~~~~~~~~~~~~~~~~~~~~~~
Did my back in on the last rep of Back Squat. So mobility will be focused on.

08/01/2011

"Operation: Mayday"
Phase 1 - Locate;

Run 400m

5 Rounds of:
10 Lunges (each leg)
10 Air Squats
10 Burpees

Run 400m

5 Rounds of:
10 Jumping Lunges (each leg)
10 Double Unders
10 Burpees

Run 400m

Phase 2 - Extricate;

4 Rounds of:
10 Deadlifts @ 60kg
10 Knees-to-Elbows

4 Rounds of:
10 Overhead Squat @ 20kg
10 Kettlebell Swings @ 24kg

30 Clean and Jerks @ 45kg

Phase 3 - Evacuate;

5 Rounds of:
200m Sandbag carry and run @ 35kg
50 Air Squats

J.T. 1:22:04

07/01/2011

"Strength Component"
Deadlift 5X5

J.T. 120kg


"CFFB121810-Jaybird"
5 Rounds FTO:
3 Power Snatch @ 50kg
5 Handstand Push Ups
7 Box Jumps @ 30"

J.T. 9:35

Rest 3+ Hrs.....

"WOD010711"
3 Rounds FTO:
7 Handstand Push Ups
14 Ring Dips
21 Box Jumps @ 24"

J.T. 10:43

05/01/2011

"Every minute on the minute for 10 minutes:"
3 Hang Power Cleans @ 75% 1RM
6 Wall Balls @ 10kg

J.T. HPC @ 65kg


Rest 3+ Hrs...


"20 rounds FTO:"
1 Overhead Squat @ 50kg
5 Back Squat @ 50kg
3 Front Squat @ 50kg
20 Double Unders


J.T. 41:11

04/01/2011

"Strength Component"
Presses 3-3-3
Push Press 3-3-3

J.T. Press 50-57.5-62.5kg (1)
       Push Press 70-77.5-82.5kg (f)

"WOD010411"
10 mins AMRAP:
5 KB Swings @ 32kg
5 Chest-to-bar Pull Ups

J.T. 9R + 5,3


Rest 3+ hrs......


"5 Rounds FTO:"
60 secs Max Reps Sit Up with Medicine Ball Throw @ 10kg
60 secs Max Reps Push Ups
4 X 20 Quick Feet & 10m Sprints Out & Back :Complete in 15secs each QF & Sprint


J.T. (58 Sit Ups, 106 Push ups) = 164reps

03/01/2011

"Strength Component"
Back Squat 5-5-5-5-5

J.T. 90-100-110-115-120(1)

"WOD010311-Main Site"
3 Rounds FTO:
Run 350m
30 Overhead Squats
21 Pull Ups

J.T. 28.52