Out of your Comfort Zone

10/02/2012

2012-02-10T15:29:00.000-08:00

CSWOD-021012

Power Snatch 1RM

J.T. 60kg

*Definitely can snatch 70kg for 2, bad technique on the 2nd pull. Needs a lot of work

DWOD-021012

Complete 5 Rounds of:

3 Power Snatch
3 Snatch Pull
3 Power Snatch

*Do not let go of the bar during the round.
*Each time you let go of the bar, do one burpee immediately
*Rest 120 seconds between rounds
*Work up to your heaviest weight possible

J.T. 55kg (1 burpee)/52.5kg/52.5kg/54.5kg (1 burpee), 54.5kg

09/02/2012

2012-02-10T15:25:00.001-08:00

CSWOD-020912

Push Press 1-1-1-1-1

J.T. 70kg-80kg-90kg-100kg (f)-100kg (f)

DWOD-020912

"Squat Ladder"

With a 20kg barbell perform 1 squat on the first minute, 2 squats on the second minute, 3 squats on the third minute, etc...

Squats 1-10 = Overhead Squats
Squats 11-20 = Front Squats
Squats 21 and above = Back Squats

J.T. 21mins+21

08/02/2012

2012-02-08T21:49:00.000-08:00

SWOD-020812

Deadlift 5RM
Strict Pull ups 3XMax Reps

J.T. DL@145kg (12 reps)
Strict Pull ups: 5reps/7reps/5reps

DWOD-020812

"Best the Coach 1.2"

Every 30 seconds for 10 minutes:

1 Power Clean @ 100kg
1 Hang Power Clean @ 100kg
1 Push Jerk @ 100kg

J.T. @ 75 kg (3.5 minutes), 72.5kg (remainder of the DWOD)/ 3 penalties

06/02/2012

2012-02-08T21:42:00.000-08:00

SWOD-020612

Back Squat 3X5
Press 3X5

J.T. Squat @ 135kg
Press: 60kg (3), 57.5kg. 57.5kg

DWOD-020612

3RM Box Jumps
4 X 30m Sprints
2RM Box Jumps
4 X 20m Sprints
1RM Box Jumps
4 X 10m Sprints

*Rest as needed between Box Jumps and Sprints
* Rest 30 seconds between sprints

J.T. Max height jump sub Box Jumps

04/02/12

2012-02-05T16:49:00.000-08:00

STRENGTH-020412

Back Squat 5RM-3RM-1RM

J.T. 5RM @ 135kg, 3RM@150kg, 1RM@ 165kg (f) {With belt & knee Sleeve}

PMDWOD-020412

15 mins AMRAP:

Run 100m

7 Muscle Snatch @ 50kg

J.T = 8R+100m

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

CROSSFIT GAMES 2012 OPEN

HERE I COME!!!

31/01/2012 (Evil Wheels)

2012-01-31T16:24:00.000-08:00

The end to the first month of 2012. That was quick. If only I could run through my workouts that quickly...

DWOD013112

For Time of:

100 Evil Wheels

J.T. 16:51

~~~~~~~~~~~~~~~
Note: I think i'm using my back and arms more than my core to complete evil wheels. Need to video next evil wheel WOD

30/01/2012

2012-01-30T23:39:00.000-08:00

SWOD013012

Squat 3X5

J.T. = 120kg, 125kg (3), 130kg (f)

Press 3X5

J.T. = 60kg (3), 60kg (3), 60kg (3)

28/01/2012

2012-01-30T23:36:00.000-08:00

Strength

Deadlift 5RM

J.T. = 165kg

HomemadeWOD 012812

21-15-9 For Time of:

Sledge Hammer Strikes (R)
Dumbell Hang Power Clean and Jerks @ 50lbs (each arm)
Sledge Hammer Strikes (L)
Pull Ups

J.T. = 15:53

26/01/2012 - 27/01/2012

2012-01-30T23:29:00.000-08:00

Climbed Mount. Kinabalu

Base to Laban Rata (6km)

J.T. = 5.5 hours

Laban Rata to Low's Peak

J.T. = 2.5 hours

Low's Peak to Laban Rata

J.T. = 2 hours

Laban Rata to Base

J.T. = 3.5 hours

23/01/2012

2012-01-30T23:24:00.000-08:00

HomemadeWOD 012312

For Time Of:

21-15-9

Single Arm KB Overhead Squat @ 24kg (R then L)
Push Ups with bottom release
Double Unders X 2

J.T = 11 mins

21/01/2012

2012-01-21T05:23:00.000-08:00

Snatch Balance Practice @ 50kg

Bottom position is not solid. Getting too low in the deep squat. Hips were tight.

DWOD012112

"Football Gone Bad"

3 Rounds for max. reps for each movement:

1 minute of DB Thrusters at 45lbs
1 minute of Box Jumps @ 20"
1 minute of Push Ups
1 minute of Double Unders
1 minute of Calorie Rows
*1 minute Rest

J.T.

5 Rounds of Reverse Sled Pulls @ 50kg

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

Just something to remember:

Nobody Ever Died From Being Too AWESOME!

20/01/12

2012-01-20T04:47:00.000-08:00

ASWOD012012

Power Cleans 5X3

J.T. 60kg-70kg-80kg-85kg-92.5kg

DWOS012012

Complete 5 Rounds of:

1 min max reps two arm KB push press @ 24kg
1 min GHD Back Extension Isometric hold

J.T. 11,Yes/ 11,Yes/ 7, No/ 14, No/ 11, No

19/01/2012

2012-01-20T04:41:00.000-08:00

ASWOD011912

Bench Press 3X5

J.T. 80kg-85kg-92.5kg (Floor Press)

DWOD011912

Complete 5 Rounds of:

2 Squats @ 133% BW
Sprint 30 yards

*Rest 60-120 secs between rounds

J.T. 27 seconds @ 115kg (rest 60 secs / round)

Worst Wheels ever...

2012-01-17T17:30:00.000-08:00

ASWOD-011712

Deadlift 5RM

J.T. 145kg (13 reps)

DWOD-011712

Run 1/2 Gasser on the minute for 8 minutes;

J.T. Avg = 40 secs

then...

100 Evil Wheels

J.T. 18:13 (knees on floor)

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

Benefits of Exercise : http://news.harvard.edu/gazette/?p=99352&utm_source=SilverpopMailing&utm_medium=email&utm_campaign=01.17.12%2520%281%29&utm_content=

2012...

2012-01-16T06:08:00.000-08:00

A new year begins and so does the new year resolutions....

ALWAYS UPDATE THIS BLOG IN THE SAME DAY!!!

ASWOD011612

Squat 5RM

J.T. 130kg

DWOD011612

5 Rounds FTO:
1 Press @ 90% 1RM
1 Strict Pull Up

1 Press @ 90% 1RM
3 Strict Pull Up
1 Press @ 90% 1RM
5 Strict Pull Up

J.T. 17:41 (Press @ 62.5kg)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Things to remember this year...

NO EXCUSES!

People don't lack STRENGTH,
They lack WILL

Go HARD or Go HOME

SISU = Iron Will

I am never gym-less,
The world is my gym

2012 is your GAMES DEBUT!

WOD081111

2011-08-13T09:13:00.000-07:00

21-15-9 for time of:

Deadlift @ 100kg
Jump and reach 2 feet above max reach

J.T. 9:19

WOD081011

2011-08-13T09:10:00.000-07:00

In 5 minutes, max. reps of KB Snatches @ 24kg

J.T. 68 reps

2 minutes rest then;-

In 5 minutes, max. reps of KP clean and jerks @ 24kg

J.T. 28 reps

WOD080911

2011-08-13T09:08:00.000-07:00

3 Rounds for for time of:

10 Power cleans @ 50kg
10 Thrusters @ 50kg
50 Double Unders

J.T. 9:47

WOD080411

2011-08-04T08:01:00.001-07:00

3 Rounds of 800m Time Trial:

*Rest 2 mins between round

J.T. 3:56, 3:43, 3:50

WOD080311

2011-08-04T07:59:00.000-07:00

"Strength"
3 x Max. Reps of HSPU with 15kg plate elevation

J.T. 5,6,5

then;-

"10 mins AMRAP"
Back Squats @ 60kg

J.T. 73 reps (5 cleans, i.e. ground to back squat)

Rest 2 mins then;-

250 Double Unders for time;

J.T. 2:20

WOD080211

2011-08-04T07:56:00.000-07:00

"Strength"
Power Cleans 3-3-3-3-3

J.T. 50kg, 60kg, 70kg, 80kg (2), 85kg (f)

"20 mins AMRAP"

Run100m
15 KB Snatch @ 24kg (L&R)
15 Push Ups with Hand Release

J.T. 7R+run,15,8

WOD080111

2011-08-04T07:51:00.000-07:00

WOD080111

"Diane"

21-15-9 for time of:

Deadlift @ 100kg
Hanstand Push Ups

J.T. 10:50

08/05/11--09/05/2011

2011-05-09T17:35:00.000-07:00

"08/05/11"

3 Rounds FTO:

5 Squat Clean Thrusters @ 60kg

200m Run

J.T. 11:03

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

"SWOD-050911"
Front Squat 12x2 @ 75% 1 RM

J.T. @ 85kg

"DWOD050911"
15 mins AMRAP of:
10 Ring Rows
10 True Push Ups

J.T. 9R + 10

18/4/2011

2011-04-18T19:35:00.000-07:00

"SWOD041811-CFFB"
10X3 Box Jump from seated position @ 75% 1RM
12X2 Back Squats @ 75% 1RM
Presses 5-5-5-5-5

J.T. 39"/100kg/40-45-50-55(4)-55

"DWOD041811-CFFB"
2X20m Sprint from Push-Up Position (*20sec rest)
then;-
4X30m Sprint from Push-up Position (*30sec rest)
then;-
10X10m Flying Starts (*30sec rest)

J.T. 0:00:01.51

16/4/2011

2011-04-18T19:31:00.001-07:00

"SWOD20May"
Power Clean 3-3-3
Snatch Balance 3-3-3

J.T PC: 70,80,85
SB: 50-60-70

"WOD19May"
FTO:
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Box Jump
KB Swing @ 24kg
Burpees

J.T. 17:52

"SWOD051611"
Rack Pull 5-5-5-5-5

J.T. 60,90,110,125,140

"DWOD051611"
12 mins AMRAP:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Broad Jumps (*min. 6 ft per jump)

J.T. 8R+4,2

"SWOD050211"
Back Squar 12 x 2 @ 80% 1RM (*Rest 45 secs)
Push Press 1-1-1-1-1

J.T. BS @ 125kg
PP: 60,70,80,90,95(f)

"DWOD050211"
"Volkswagen"

21-15-9 FTO:
Bench Press @ BW
Pull Ups

J.T. 16:09 (Bench @ 65kg, BW=85kg)

"SWOD30Apr"
Snatch Balance 1-1-1-1-1

J.T. 40,50,55,60(f), 62.5

"SWOD29Apr"
Power Snatch 3-3-2-2-1-1-1
Press 5 x 3 @ 90% 3RM

J.T. PS: 40,45,50,55,60,62.5,67.5(f)
Press @ 52.5kg

"WOD23Apr11"
5 Rounds FTO:
5 Squat Clean Thrusters @ 60kg
35 Double Unders

J.T. 11:23

"Fight Gone Bad"

3 Rounds of:

1 Min Max. Reps. Wall Balls @ 10kg

1 Min Max. Reps. SDHP @ 32kg

1 Min Max. Reps. Box Jumps @ 24"

1 Min Max. Reps. Push-press @ 35kg

1 Min Max. Reps. Double Unders

1 Min Rest

J.T. 390 Reps

"DWOD041111"
15 x 1 Back Squat @ 80%-85% 1RM

J.T. 110kg

Then....

5 Rounds FTO:
1 Bench Press @ 80% 1 RM
3 Ring Rows
2 Bench Press @ 80% 1Rm
5 Ring Rows
3 Bench Press @ 80% 1RM
7 Ring Rows

J.T. 16:36

"SWOD040811"
Power Snatch 1-1-1-1-1-1
One Arm DB Row 3 x Max.Rep

J.T. Power Snatch: 40-50-55-60-65-70(f)
DB Row: 18/11, 13/10, 12/7 (R/L)

"SWOD040811"
Max. Reps. HSPU
15 Hollow Rocks

J.T. (3,3,2,3,3,3,3)=20/14:41

"DWOD040711"
150 Push Ups FTO (*Penalty for breaking is 40 Double Unders immediately)

J.T. 16:28/200DUs (5 Stops)

"SWOD040411"
Squat 15 x 1 w/5 secs rest @ 80%-85% 1RM

J.T. 100kg

Then....

"DWOD040411"
1 Press @ 80% 1RM
1 Strict Pull Up
3 Press @ 80% 1 RM
3 Strict Pull Up
5 Press @ 80% 1RM
5 Strict Pull Up

J.T. 13:12

"WOD032811"
75 Squats
50 Pull Ups
20 Ring Dips
50 Squats
35 Pull Ups
15 Ring Dips
25 Squats
20 Pull Ups
10 Ring Dips

J.T. 21:39

21/3/2011

2011-03-21T19:16:00.000-07:00

"WOD031811-CFFB"
On the minute perform:
2 Power Clean @ 70%-80% 1RM
1 Seated Box Jump @ 75%-80% SBI Max.Height

J.T. PC @ 70kg
SBJ @ 42"

18/3/2011

2011-03-21T19:13:00.000-07:00

"WOD031711-CFFB"
10,9,8,7,6,5,4,3,2,1 reps of:
Bench Press @ 50% 1RM
Weighted Ring Rows @ 10kg vest

J.T. 9:47 (BP@50kg)

"WOD031811-PM"
5 Rounds FTO:
200m Run
30 Squats
30 Double Unders

J.T. 9:40

16/03/2011

2011-03-16T17:45:00.000-07:00

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1) Wallballs @ 10kg

2) SDHP @ 35kg

3) Box Jumps @ 24"

4) Push press @ 35kg

5) Double Unders

6) 1 minute rest

The clock does not reset or stop between exercises. On call of "ROTATE" the athlete/s must move to the next station immediately for good score. One point is given for each rep.

J.T. (70,51,48,49,199) = 397reps

**Least reps for each exercise:

WB = 15reps

SDHP = 12 reps

Box.J = 13 reps

Push.P = 15 reps

DU = 54 reps

15/03/2011

2011-03-16T17:38:00.000-07:00

"WOD031511-CFFB"
Complete:
Weighted Pull Ups 3x Max. Reps

J.T. @ 50lbs (3,4,3)

then complete the following sprints -;
10 x 50m Flying Starts
*45 secs rest between sets.

J.T. Fastest = 6.62secs
Slowest = 7.30secs

14/03/2011

2011-03-16T17:33:00.000-07:00

"Strength WOD-CFFB031411"
Press 5RM

J.T. @ 53kg

"WOD110313-CFHQ"
7 Rounds FTO:
10 Wallballs @ 10kg
10 Pull Ups

J.T. 8:57

11/03/2011

2011-03-13T23:59:00.000-07:00

"400m Time Trial"

8 Rounds of 400m Run
*Work to Rest ratio is 1:2

J.T. Fastest = 1:31
Slowest = 1:42

09/03/2011

2011-03-13T23:56:00.000-07:00

"WOD030911"

Flight Simulator;

5 Unbroken Double Unders

10 Unbroken Double Unders

15 Unbroken Double Unders

20 Unbroken Double Unders

25 Unbroken Double Unders

30 Unbroken Double Unders

35 Unbroken Double Unders

40 Unbroken Double Unders

45 Unbroken Double Unders

50 Unbroken Double Unders

45 Unbroken Double Unders

40 Unbroken Double Unders

35 Unbroken Double Unders

30 Unbroken Double Unders

25 Unbroken Double Unders

20 Unbroken Double Unders

15 Unbroken Double Unders

10 Unbroken Double Unders

5 Unbroken Double Unders

J.T. 21:26

08/03/2011

2011-03-09T21:46:00.000-08:00

"Strength WOD-CFFB"
Deadlift 5X5
Ring Row 3 X MR

J.T. DL @ 100kg
RR=13/12/11

"WOD030811-CFFB"
Complete:
4X2 Max. Height Box Jumps starting from a seated position (parallel box)
then complete the following sprints:
2X20m Sprints (rest 20 secs between efforts)
Rest 30 secs then...
4X30m Sprints (rest 30 secs between efforts)
Rest 30 secs then....
10X10m Flying Starts (rest 30 secs between efforts)

J.T. Box @ 42"
Flying Starts = 1.21secs

07/03/2011

2011-03-09T21:37:00.000-08:00

"Strength WOD"
Back Squat 5X5 @ 80kg

"WOD030711"
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

J.T. 9:13 (R.R., True Push Ups, Butterfly Sit Ups)

4/3/2011

2011-03-09T21:34:00.000-08:00

"Strength WOD-CFFB"
Power Snatch 8X2
One Arm DB Row 3XMR (try to beat last effort)

J.T. Power Snatch @ 55kg
DB Row @ 30kg (14,16/11,12/,12,17)

"WOD030411-CFFB"
12 mins AMRAP:
7 KB Swings @ 24kg
7 Wall Balls @ 10kg
7 GHD Sit Ups

J.T. 7R+7,7,1

03/03/2011

2011-03-09T21:26:00.000-08:00

"Strength WOD-CFFB"
Floor Presses 8X3 @ 80% 1RM
*Rest 45 secs between sets

J.T. @ 75kg

01/03/2011

2011-03-09T21:19:00.000-08:00

"Strength WOD"
Split Jerk 1-1-1-1-1

J.T. 70-80-90-95-100(f)

"WOD030111-CFFB"
8 mins AMRAP:
3 Hang Power Clean @ 65% 1RM
6 Toes-to-Bar

J.T. 10R (HPC @ 55kg)

28/02/2011

2011-02-28T06:40:00.000-08:00

"MWOD-Wallball and Box Jump Prep"
1) Couch Stretch
2) Calf Stretch
3) Side of Hip bias with Band

"WOD022811-CFFB"
5X1 Max. Height Box Jump with 25lbs DB
3X Max. Reps. Weighted Pull Ups at 50lbs DB

J.T. Box @ 38"
Pull Ups = 2/3/5

"Partner WOD"
200 DB Thrusters @ 25lbs
*Every time you break the thrusters you do 10 KB Swings @24kg and your partner does their thruster.

J.T. & Jason.T 11:34 (100 thrusters each)/30 Swings

25/02/2011

2011-02-26T11:24:00.000-08:00

"Strength Menu - CFFB SWOD022411"
Bench Press 8X3 @ 75% 1RM
*Rest 45 secs between sets

J.T. Bench Press @ 72kg

"CFFB WOD022511"
15 Rounds FTO:
3 Deadlifts @ 100kg
40m Farmer's Carry as heavy as possible

J.T. 43:52 (FC @ 40kg per hand)

23/02/2011

2011-02-23T07:25:00.000-08:00

"For Time Of:"
21-15-9:
Ring Dips
Push Ups with bottom hand release
Double Unders x 3 (i.e. 63-45-27)

J.T. 10:50

"Tabatha bottom-to-bottom Squats"

J.T. 107 Squats

22/02/2011

2011-02-23T07:23:00.000-08:00

"Strength Menu 022211 - CFFB"
Hang Power Clean 5X1
DB Single Arm Row 3X Max Reps

J.T. HPC @ 80kg
DB @ 30kg = (12,12/12,10/8,9)

"WOD022211 - CFFB"
3 Rounds of 300m Shuttle Sprints
*Rest 5 mins between rounds.
**1 Round consists of 6X50m sprints.'
***The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line adn explode.

J.T. 1:00/1:03/1:04

21/02/2011

2011-02-21T01:30:00.000-08:00

"Strength Menu"
Bench Press 5-5-5-3-3-3

J.T. 60-65-70-80-85-86kg

"WOD022111-CFFB"
3 Rounds FTO:
1 Box Jump @ 95% 1RM
1 Weighted Pull Up @ 50% 1RM

1 Box Jump @ 95% 1RM

3 Weighted Pull Up @ 50% 1RM

1 Box Jump @ 95% 1RM

5 Weighted Pull Up @ 50% 1RM

J.T. 9:08/Box @ 44.85 {94.4%}/ Pull Ups @ 20kg

19/02/2011

2011-02-18T21:36:00.000-08:00

"WOD021911-CFFB"
Complete 4 Rounds of:

Each round consist of 6 cycles of:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT

J.T. 35lbs/40lbs/50lbs/50lbs

*Do not set weights down during a round.
**Rest between Rounds

18/02/2011

2011-02-18T21:34:00.000-08:00

"WOD021811-CFFB"
Every minute on the minute for 15 minutes, do 2 Hang Power Snactches:

J.T. BB@45kg

16/02/2011

2011-02-18T21:31:00.000-08:00

"Strength Menu"
Press 3-3-2--2-1-1

J.T. 45/50/55/60/62.5/65(f)

"12 mins AMRAP of:"
7 Ring Dips
14 Squats
21 Double Unders

J.T. 10 Rounds

15/02/2011

2011-02-18T21:28:00.000-08:00

"WOD021511-CFFB"
10 Rounds FTO:

5 Seated DB Cleans @ 50lbs
Sprint 20m
*Rest is the walk back from your Sprint.

J.T. 13:38

14/02/2011

2011-02-18T21:25:00.000-08:00

"WOD021411"

150 KB Clean & Jerk For Time Of:
*Everytime the kettlebell touches the ground, do 5 Burpees.
**Rest position is the rack or overhead ONLY.

J.T. 22:43/10 Burpees

11/02/2011

2011-02-18T21:23:00.001-08:00

"Karen"

J.T. 7:38

10/02/2011

2011-02-18T21:22:00.000-08:00

Bench Press 5-5-5-5-5

J.T. 65-70-75-80-85(3)

"Annie"

J.T. 6:16

09/02/2011

2011-02-18T21:17:00.000-08:00

"100 Pull Ups For Time Of:"

J.T. 7:27

06/02/2011

2011-02-18T21:04:00.001-08:00

"1.1km Walking Lunges"

J.T. 43:29

05/02/2011

2011-02-18T21:02:00.000-08:00

"50-40-30-20-10 of:"
Double Unders
Push Ups

J.T. 11:59

02/02/2011

2011-02-01T20:33:00.000-08:00

"100 Ring Dips FTO:"
*Every dismount from the rings, do 2 Strict Pull Ups and 5 Squats

J.T. 16:42/ 24,60

01/02/2011

2011-02-01T20:31:00.000-08:00

"5 Rounds FTO:"
1 min Push Ups
1 min Ring Rows
1 min Double Under
1 min Rest

J.T. (136, 71, 326)

30/01/2011

2011-01-31T19:01:00.000-08:00

"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

2011-01-31T18:58:00.000-08:00

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

2011-01-31T18:37:00.000-08:00

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

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

25/01/2011

2011-01-31T18:35:00.000-08:00

6-7km Run

J.T. 45 mins-ish

19/01/2011

2011-01-31T18:32:00.000-08:00

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

J.T. 18:19/111 Push Ups

18/01/2011

2011-01-31T18:30:00.000-08:00

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

J.T. 19:26

17/01/2011

2011-01-17T02:02:00.000-08:00

"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

2011-01-16T09:31:00.000-08:00

"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

2011-01-14T09:22:00.000-08:00

"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

2011-01-12T21:24:00.000-08:00

"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

2011-01-12T16:44:00.000-08:00

"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

2011-01-12T16:34:00.000-08:00

"MWOD-Episode 44, 45, 137"

10/01/2011

2011-01-12T16:31:00.000-08:00

"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

2011-01-07T21:31:00.000-08:00

"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

2011-01-07T02:13:00.000-08:00

"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

2011-01-04T21:24:00.000-08:00

"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

2011-01-03T22:45:00.000-08:00

"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

2011-01-03T00:38:00.000-08:00

"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

29/12/2010

2010-12-30T00:58:00.000-08:00

"Strength Component"
5 mins AMRAP TGU @ 16kg

J.T. 9 TGU

"WOD122910"
3 Hang Power Cleans @ 60kg
5 Front Squats @ 60kg
10 Push Ups with Bottom Hand Release

J.T. 11:06

28/12/2010 (Gymnastic practice & WOD)

2010-12-30T00:54:00.000-08:00

"Strength Component"
Spend 10 minutes on practicing a Gymnastic skill of your choice.

J.T. Muscle Ups and Static Handstands

"WOD281210"
5 Rounds FTO:
7 Presses @ 45kg
7 Push Press @ 45kg
7 Push Jerk @ 45kg
21 Chest-to-Bar Pull Ups

J.T. 30:35

Back Squat, Press, Air Squats and Double Unders

2010-12-27T01:32:00.000-08:00

"Strength Component"
Back Squats 3X5 @ 80% 1RM
*Rest 90secs between sets

J.T. 100kg

"WOD122710"
Presses 5X3 (*Rest 90secs between sets)
then:-
100-75-50
Air Squats
Double Unders

J.T. (BB @ 50kg X 5X3) 10:23

24/12/2010

2010-12-24T01:51:00.000-08:00

"Crossfit Total"
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

J.T. BS @ 100-120-135(f)
Press @ 55-62.5-67.5(f)
DL @ 165(f)-167.5(f)-160

"Mary"
20 mins AMRAP;
5 HSPU
10 Pistols
15 Pull Ups

J.T. 7R + 4

22/12/2010

2010-12-24T01:48:00.001-08:00

"WOD122210"
5 Ground-to-Overhead @ 60kg
10 Burpees

J.T. 8:09

21/12/2010

2010-12-21T02:21:00.000-08:00

"WOD122110"
21-18-15-12-9-6-3:
Pull Ups
Ring Dips

J.T. 25:21 (+10kg Vest)

20/12/2010

2010-12-21T02:19:00.000-08:00

"WOD122010"

5 Rounds FTO:

10 HTF Handstand Push Ups

15 Back Squats @ 50kg

20 Double Unders

J.T. 23:31

18/12/2010

2010-12-21T02:17:00.001-08:00

"Skill Practice"
Power Snatch, Squat Snatch, Power Clean, Split Jerk

17/12/2010

2010-12-17T01:35:00.000-08:00

"WOD121710"
Every minute on the minute for 20 minutes, do:
2 Deadlift @ 1.5XBW
5 Burpees

J.T. 20m (125kg,CTF)

"Flight Simulator"
5 Unbroken Doble Unders
10 Unbroken Doble Unders
15 Unbroken Doble Unders
20 Unbroken Doble Unders
25 Unbroken Doble Unders
30 Unbroken Doble Unders
35 Unbroken Doble Unders
40 Unbroken Doble Unders
45 Unbroken Doble Unders
50 Unbroken Doble Unders
45 Unbroken Doble Unders
40 Unbroken Doble Unders
35 Unbroken Doble Unders
30 Unbroken Doble Unders
25 Unbroken Doble Unders
20 Unbroken Doble Unders
15 Unbroken Doble Unders
10 Unbroken Doble Unders
5 Unbroken Doble Unders

J.T. 14:32

15/12/2010

2010-12-15T02:38:00.001-08:00

"WOD121510"
15 Back Squats @ 100kg
25 Back Squats @ 85kg
35 Back Squats @ 65kg

J.T. 16:53

14/12/2010

2010-12-15T02:37:00.001-08:00

"Strength Component"
Overhead Squat 8X3 @ 65% 1RM

J.T. 40kg

"WOD121410"
20 mins AMRAP:
7 Hang Power Clean @ 45kg
7 Push Press @ 45kg
11 Ring Dips

J.T. 10R + 7,7,6

13/12/2010

2010-12-13T05:12:00.000-08:00

"Strength Component"
Deadlift 10X3 @ 50% 1RM

J.T. 92kg

"WOD121310"
5 Chest-to-Bar Pull Ups
5 Chest-to-Floor Push Ups
5 Sit Ups
5 Squats

J.T. 16:39

11/12/2010

2010-12-13T05:10:00.000-08:00

Squat Snatch and Power Snatch 1-1-1-1-1

*Perform the Power Snatch immediately after the Squat Snatch

J.T. SS 40-50-55(f)-55(f)-55(f)-55
PS 40-50-55-60(f)-60-65(f)

10/12/2010

2010-12-10T01:26:00.000-08:00

"Strength Component"
Back Squat 3-3-3
Press 3-3-3
Deadlift 3-3-3

J.T. BS @ 105-115-117.5
Press @ 55-60(2)-60(1)
DL @ 155-165-172.5(2)

"For Time of:"
10-9-8-7-6-5-4-3-2-1
KB Swings @ 32kg

*Sprint 40m between sets

J.T. 5:21

08/12/2010

2010-12-08T01:40:00.000-08:00

"Strength Component"
Bench Press 3-3-2-2-1-1

J.T. 70-75-80-85-95(f)-92.5(f)

"WOD120810"
10 Rounds FTO:
3 Hang Power Clean @ 50kg
5 Push Jerk @ 50kg
15 Double Unders

J.T. 9:23

07/12/2010

2010-12-08T01:37:00.000-08:00

"Strength Component"
Back Squat 3RM
Presses 1X3 @ 90% 1RM

J.T. BS @ 115kg
Press @ 57.5kg

"WOD120710"
5 Pull Ups
10 Push Ups
15 Squats

J.T. 8:05 (CTF)

06/12/2010

2010-12-06T02:12:00.000-08:00

"Strength Component"
Push Press 3X3 @ 90% 3RM
Spend 10 mins finding max. height for Box Jumps

J.T. 72.5kg/ 47.5"

"WOD061210"
10 Rounds FTO:
3 Deadlifts @ 100kg
5 Head-to-Floor Handstand Push Ups
7 Burpees

J.T. 21:59

04/12/2010

2010-12-06T02:08:00.000-08:00

"WOD041210"
5 Rounds FTO:
15 Front Squats @ 60kg
15 Ring Dips
10 X 10m Shuttle Run

J.T. 19:32

03/12/2010

2010-12-03T01:59:00.000-08:00

"Strength Component"
Presses 3-3-3-3-3

J.T. 40-50-55-60-62(1)

"WOD120310-Annie"
50-40-30-20-10 of:
Double Unders
Sit Ups

J.T. 5:56

"2 mins Max. reps Double Unders"

J.T. 220 DU

02/12/2010

2010-12-02T03:08:00.001-08:00

"WOD120210"
7 Rounds FTO:
7 CTB Pull Ups
7 Back Squats @ 70kg

J.T. 8:21

01/12/2010

2010-12-01T01:58:00.000-08:00

"Strength Component"
Spend 10 minutes on gymnastic skills of your choice...

J.T. Accumulate 2 mins of L-Sit on rings, Complete 2 Muscle Ups

"WOD12011"
5 Rounds FTO:
12 Push Jerks at 50kg
20 Box Jumps @ 30"

J.T. 14:43

30/11/2010

2010-12-01T01:56:00.000-08:00

"WOD113010-J.T."
21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups

J.T. 14:50 (CTF)

29/11/2010

2010-11-29T01:54:00.000-08:00

"Strength Component"
Bench Press 3-3-3-3-3

J.T. 70-75-80-85-90kg(2)

"WOD112910-Jackie"
100 SDHP @ 20kg
50 Thrusters @ 20kg
30 Pull Ups

J.T. 10:09

27/11/2010

2010-11-29T01:53:00.000-08:00

"WOD112710"
12 minutes AMRAP:
5 KB Swing @ 24kg
5 Push Press @ 20kg
5 Burpees

J.T. 17 Rounds

26/11/2010

2010-11-26T01:31:00.000-08:00

"Strength Component"
Weighted Pull Ups 3-3-3

J.T. 24kg-28kg-100kg

"Squat Ladder"
Death by 3 types of squats @ 20kg. Whereby the squats are performed in this order;
1-10 Overhead Squats
11-20 Front Squats
21+ Back Squats

J.T. 21min + 17

25/11/2010

2010-11-25T02:23:00.000-08:00

"Strength Component"
Presses 3X1 @ 90% 1RM
1XMax.Reps Presses @ 50% 1RM

J.T. 55kg, Max. reps = 21 @ 30kg

"Collin"
6 Rounds FTO:
350m Sand Bag Run @ 35kg
12 Push Press @ 50kg
12 Box Jumps @ 24kg
12 SDHP @ 40kg

J.T. 41:45

24/11/2010

2010-11-25T02:20:00.000-08:00

"Skill Practice"
Split Jerk @ 60kg

23/11/2010

2010-11-23T15:41:00.000-08:00

"Strength Component"
Weighted Ring Dips 3-3-3-3-3

J.T. 12-16-20-24-28-32(1)

"WOD112310"
7 Rounds FTO:
5 HTF HSPU
10 Deadlift @ 100kg
10 CTB Pull Ups
20 Unbroken Double Unders

J.T. 35:00

Rest 3+ Hours....

"Squat Clean 8X3 @ 60kg"