Week in Review – 16.11.2015 – 22.11.2015

By | |
Comments Off on Week in Review – 16.11.2015 – 22.11.2015

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday – – –
Thursday – – –
Friday M Turkish Getups Task
Saturday – – –
Sunday GM Turkish Getups
Waiter Walk
L-Sit Dumbell Press		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday MG Run
Lunges
Ground to Overhead		 Task
Wednesday MG Kettlebell Swings
Dips		 Task
Thursday G Handstand Pushups
Pullups		 Task
Friday WM Hanging Cleans
S2OH
Front Squats
Burpees		 Time
Saturday GM Wall Balls
Toes to Bar
Burpees
Row
Thrusters		 Task
Sunday GMW Box Jumps
Squats
Double Unders
Kettlebell Cleans		 Task

Core Work then Cleans, S2OH, Front Squats and Burpees

By | | , , , , ,
1 Comment

Not for time work on the Core (taken from UTE Crossfit’s WOD from today):

  • 10 x TGU (5 x each side)
  • 20 x Knee tucks
  • 30 x Hollow Rocks
  • 40 x Alternate leg V-up
  • 50 x Russian Twist w/weight (total)

Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):

  • 3 x Hang Cleans @ 43kg
  • 6 x Shoulder to Overhead
  • 9 x Front Squats
  • Burpees x Max Reps

Rest 2 minutes between sets.

Results:  Great mashup of workouts.  For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists.  For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P).  Breakdown by round was 33(or 43), 36, 33, 30, 31.

500 Kettlebell Swings and some Dips

By | | , , , ,
Comments Off on 500 Kettlebell Swings and some Dips

For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 2 x Dips, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 4 x Dips, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 6 x Dips, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Took a total of 43:57 this time.  Round 1 – 5:25, Round 2 – 6:13, Round 3 – 6:29, Round 4 – 6:41, Round 5 – 6:07.

Week in Review – 09.11.2015 – 15.11.2015

By | |
Comments Off on Week in Review – 09.11.2015 – 15.11.2015

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday WG Pistol Squats
Toes to Bar		 Task
Thursday WG Squat Cleans
Pullups		 Task
Friday – – –
Saturday – – –
Sunday WG Weighted Pullups
Bench Press		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday MG Kettlebell Swings
Bench Press		 Task
Tuesday M Run Task
Wednesday MG Burpees
Thrusters
L-Sit		 Task
Thursday WM Push Press
TRX Rows
Renegade Rows
Reverse Lunges		 Task
Friday – – –
Saturday M Row
Ball Slams
Box Jumps
Med Ball Cleans
Single Unders
Pushups		 Task
Sunday MG Pullups
Box Jumps
Toes to Bar
Wall Balls
Farmers Carry		 Time

Weighted Pullups and Bench Press, then two, 5 Minute AMRAPs

By | | , , , ,
Comments Off on Weighted Pullups and Bench Press, then two, 5 Minute AMRAPs

Not for time do 4 rounds of each of the the following:

  • 3 x Weighted Pullups
  • 3-5 x Bench Press progressing to heavier weights per set

Then AMRAP in 5 minutes of :

  • 10 x Pullups
  • 10 x Wall Balls
  • 10m Farmer Carry @ 24kg per hand

Rest 5 minutes

Then AMRAP in 5 minutes of:

  • 10 x Toes to Bar
  • 10 x Box Jumps
  • 10m Farmer Carry @ 24kg per hand

Results: Got up to 85kg with the bench press.  For each AMRAP did around 5 rounds.