24/02/2010

WOD 022310

"Cindy"

In 20 minutes, complete as many rounds as possible of:-

5 Pull Ups

10 Push Ups

15 Squats

Jonson .T : 19 R + 5

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1 round short of my PR. I would say not too bad since I did Angie the day before =)

23/02/2010

WOD 022210

"Angie"

For time of: :

100 Pull Ups (5 mins 43 sec)
100 Push Ups (6 mins 29 secs)
100 Sit Ups (5 mins 23 secs)
100 Squats (3 mins 28 secs)

Jonson .T : 21 mins 03 secs

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All I can say is WOOOOOOOOHOOOOOOO!!!

I didn't hit my 20 minute mark but I sure did break my 100 pull ups!!!

18/2/2010

WOD 021810

In 20 minutes, do as many rounds as possible of:

5 Hang Power Clean @ 40kg/30kg
10 Handstand Push Ups
15 Squats

Jonson.T : 8 Rounds + 5 HPC

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3-3-3-3-3

Bench Press

Jonson .T : 55kg, 65kg, 70kg, 75kg, 80kg (80kg x 1 rep only)

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New PR for Bench Press;

3 rep max = 75kg
1 rep max = 80kg

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Probably could have a higher 1 rep max.

17/02/2010

"Work them shoulders"

5-5-5

Strict presses

then ;-

5 Rounds of :

30 Double Unders
20 Pull Ups
10 KB Snatch @24kg / Right
10 KB Snatch @24kg / Left

Jonson.T : 24 mins 08 secs (Strict Presses : 40kg, 50kg, 55kg)

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I will hit the 60kg strict press!!!

16/3/2010

Strength component;

3-3-3-3-3

Power Cleans
Deadlifts

Jonson. T : PC @ 40kg, 50g, 60kg, 70kg, 80kg
DL @ 100kg, 110kg, 125kg, 135kg, 135kg


then ; -

WOD 021610

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

Post total meters rowed and if any penalties were assessed to comments.

Jonson. T : 3089 meters (no penalties)

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New Personal Record/s: Power cleans @ 80kg (Previously at 75kg)

New skills learned : Squat cleans PR @ 75kg

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I didn't reach my PR for deadlift. In fact I only managed to get to 10kg below my 1 rep max. It has been ages since I have worked on my deadlift so it needs more work.

Thanks to Crossfit Football for the rowing WOD. It was awesome!!!

Post CNY and Valentine's WOD (15/2/10)

WOD 021210 (Thanks to Crossfsit Football)

Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings

*Perform at 60%-70% of 3 RM Power Clean

*Rest 2 minutes between rounds

* Link to Clean Pulls *click here* & *click here*

*Link to Good Mornings *click here*

Jonson. T : 12 mins 56 secs @ 52.5kg

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Rest 2 minutes then ;-

"Griff"

Run 800m forwards

Run 400m backwards

Run 800m forwards

Run 400m backwards

Jonson. T : 13 mins 57 secs

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All I can say about today's WODs is WHHHHEEEEEEEEEEEEEEEEEEEEEEEEEEEEE!!!!!!

14/02/2010

REST DAY!!!