Out of your Comfort Zone

Showing posts with label 30 Muscle Ups. Show all posts

Wednesday, November 28, 2012

28/11/12

Posted by outofthebox at 8:36 AM No comments:

Labels: 30 Muscle Ups, power clean 1, wide stance back squat 5

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What I beleive in

1) To love my family and friends with endless boundaries.

2) To do things out of my comfort zone so that the uncomfortable becomes comfortable.

3) To know that whatever challenges may come upon me, with hard work, determination and perseverance I can overcome anything.

Things to remember...

2012 is YOUR GAMES DEBUT!
I am never gym-less, The world is MY GYM
SISU = Iron Will
Go HARD or Go HOME
People Don't lack STREGTH, They lack WILL
No EXCUSES!

Goals for December 2012

Body Weight = 85kg - 87kg

BarBell

Deadlift : 220kg
Back Squat : 185 kg
Squat Clean : 140 kg
Power Clean : 120 kg
Clean & Jerk : 120 kg
Push Press : 100 kg
Strict Press : 85 kg
Power Snatch : 80 kg
Squat Snatch : 100kg

Goats

Single-leg squats (Pistols)
Muscle Ups
Handstand Push Ups
KB movements

Individual Goals

Current Body Fat % = 10.33% (14/01/12)
Target Body Fat % = 6% (By Year End)

The Cool Kidz

Brass Ring Fitness - FMP's (Long ass Metcons)
Crossfit Endurance - The Stamina
Crossfit Football - Power House
Crossfit HQ - The Guys who started it
Gymnastics WOD - Gymnastics is insane
MobilityWOD - Mobility is Cool
Pushmore Fitness Centre - Where it all begun...
Seal Fit - Intense Training Programme

Personal Records

Weight Lifting 1RM :

Deadlift : 190 kg
Power Clean : 105 kg
Hang Power Clean :
Squat Clean : 110 kg
Power Snatch : 80 kg

Squat Snatch : 93 kg
Front Squat : 125kg
Overhead Squat :
LB Back Squat : 167kg

HB Back Squat : 154 kg
Strict Press : 70kg
Push Press :
Push Jerk :
Bench Press: 100kg

WODs :

Karen = 5:10
Annie : 5:36
Grace = 5:16

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100 Burpees (1)
150 Burpees (1)
30 Muscle Ups (1)
300m shuttle sprints (1)
400m Walking Lunges (1)
800m Time Trial (1)
Annie (2)
Back Squat 1 (2)
Back Squat 1X5 (1)
Back Squat 2 (1)
Back Squat 3 (3)
Back Squat 3X10 (1)
Back Squat 3X3 (1)
back squat 3X5 (2)
Back Squat 5 (5)
Back Squat 5RM (1)
Back Squat 5X3 (1)
Back Squat 5X5 (1)
Back Squats 3X5 (3)
Behind the Neck Press 5 (1)
Bench 8X3 (1)
Bench Press 3 (2)
Bench Press 5 (1)
Box Jump 1 RM (2)
Box Jump Max Height (1)
Box Squat 5X5 (1)
CF Games 2012 WOD 12.1 (1)
CFFB Gone Bad (1)
Clean and Jerk 1RM (1)
Crossfit Total (1)
DB Single Row MR (2)
Deadlift 1 (2)
Deadlift 145kg max reps (1)
Deadlift 3RM (1)
Deadlift 5RM (3)
Deadlift 5X5 (1)
Deloader Back Squats 15X1 (1)
Deloader Back Squats 1RM (3)
Deloader Back Squats 3X5 (1)
Diane (1)
DU Max Reps (1)
Fight Gone Bad (1)
Flight Simulator (1)
Floor Presses 3 (1)
Flying Starts (2)
FMP (1)
Fran (2)
Front Squat (1)
Front Squat 1RM (2)
Front Squat 2RM (1)
Grace (1)
GSP (1)
HBBS 3:2 (1)
Helen (1)
HPC 1 (1)
HSPU ME (1)
Isabel (2)
JT (1)
KB Press 3 (2)
Mary (1)
MWDO Wallball (1)
MWOD Box Jump (1)
MWOD137:Best High Hammies (1)
MWOD41:Hammies Low Back Quadmesh (1)
MWOD44:Hydration Pecs Tris IntRot (1)
MWOD45:Three way hip (1)
MWOD46:PNF Stretch (Hams Flexor IntRot) (1)
MWOD47:5 way Shoulder (1)
MWOD48:mob with box (1)
MWOD49:Running Fixes (1)
MWOD50:Sumo Pull Prep (1)
MWOD51:Unglue Upper body (1)
MWOD52:Neural Flossing n Against the wall lower body (1)
MWOD54:Ankles n Feet (1)
MWOD56:Ice pack n Hip Impingement (1)
MWOD57:Hot Elbows (1)
MWOD58: Neurodynamics Hammies (1)
MWOD60:Paleo Chair (1)
MWOD61: IT Band Hell (1)
MWOD63:Squat Prep Plan (1)
Outlaw 12 (1)
Pendlay Row (1)
Pendlay Row 5 (2)
Pendulum First Pull 3 (2)
power clean 1 (1)
Power Clean 3 (3)
Power Clean and Jerk 1RM (1)
Power Snatch 1 (4)
Power Snatch 2 (1)
Press 10 (1)
Press 3 (3)
Press 3:2 (1)
Press 5 (2)
Presses 1 (1)
Presses 3 (1)
Presses 5 (1)
Push Press 1 (3)
push press 3 (1)
Rack Pull 5 (1)
Row 5km (1)
RRmaxR (1)
Seated BoxJ (1)
Snatch Balance 3 (1)
Snatch Blocks (2)
Snatch first pull (1)
Split Jerk 1 (1)
Squat Ladder (1)
Squat Snatch 1RM (4)
Strict Pull Ups Max Reps (2)
Tabatha BtB Squats (1)
TGU (1)
TGU 1 (1)
TGU 5mins AMRAP (3)
Time Trial (1)
Trainers WOD (1)
TTDI Park (1)
Volkswagen (1)
Weighted Pull ups 3 (4)
wide stance back squat 3X5 (2)
wide stance back squat 5 (1)
wide stance box squat 5X5 (1)

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