Monday 8 December 2014
@Crossfit Teesside
THE INCREDIBLE HULK
20 minute AMRAP
@35kg
5 deadlifts
5 hang cleans
5 front squats
5 push press
5 back squats
11+6 RXD
Tuesday 9 December 2014
@Crossfit Teesside
THE SIX
6 rounds
600m run
6 power cleans @50kg
6 box jumps @24 inches
6 kettlebell swings @24kg
6 lateral burpees
31:44 RXD
Wednesday 10 December 2014
@Crossfit Teesside
CINDY
20 minute AMRAP
5 pull ups
10 press ups
15 squats
14+5 pb!
Thursday 11 December 2014
@Crossfit Teesside
ABBATE
1 mile run
21 clean and jerks @50kg
800m run
21 clean and jerks @50kg
1 mile run
31:44 RXD
Friday 12 December 2014
@Crossfit Teesside
RAHOI
12 minute AMRAP
12 box jumps @20 inches
6 thrusters @30kg
6 bar facing burpees
7+7 RXD
Saturday 13 December 2014
@Crossfit Teesside
CLOVIS
10 mile run
150 burpee pull ups
1 hour 45 minutes RXD pb!
Sunday 14 December 2014 - rest day
Monday 15 December 2014
@Crossfit Teesside
JACK
20 minute AMRAP
10 push press @35kg
10 kettlebell swings @16kg
10 box jumps @20 inches
11+3 RXD pb!
Tuesday 16 December 2014
@Crossfit Teesside
NANCY
5 rounds
400m run
15 overhead squats @30kg
15:51 RXD pb!
Wednesday 17 December 2014
@Crossfit Teesside
DIANE
21 15 9
deadlifts @70kg
handstand press ups
9:16 RXD pb!
Thursday 18 December 2014
@Crossfit Teesside
WHITTEN
5 rounds
22 kettlebell swings @24kg
22 box jumps @20 inches
400m run
22 burpees
22 wall balls @6kg
38:56 RXD
Friday 19 December 2014
@Crossfit Teesside
RANDY
75 power snatches @ 25kg
6:02 RXD pb!
ANNIE
50 40 30 20 10
double unders
ab mat sit ups
6.11 RXD pb!
Saturday 20 December 2014
@Crossfit Teesside
MURPH
(with a 10kg vest)
64:04:56 RXD pb!
..next week will be the beginning of the 12 days of Christmas at Crossfit Teesside- a hero or benchmark workout every day, only days off Sundays and Saturdays workouts usually last an hour or more..
Saturday 29 November 2014
@home
3 x 3m rounds on bag and bike
10 minute AMRAP (with 10kg vest)
5 pull ups
10 press ups
15 squats
3 rounds
5 minute AMRAP
strict handstand press ups (1 mat 1 plate) - 18
5 minutes deadlifts 3reps - 60kg
not too bad, had headache but felt better for doing.
Sunday 30 November 2014
@home
squat snatch tekkers @ 17.5kg
5 x muscle up progression (purple band)
ring dips
Monday 1 December 2014
@Crossfit Teesside
15 minute AMRAP
15 front squats @42.5 kg
15 pull ups
30 double unders
5+4 RXD :) - very tough!! quads destroyed!
5 ring pull ups
rebound toes to bar/2 x 3 chest to bar
@home
power cleans/hang cleans/push press - up to 39kg - "rusty!"
Tuesday 2 December 2014
@Crossfit Teesside
6 minute window
800m run
AMRAP power cleans @ 42.5kg
6 minute window
800m run
AMRAP shoulder to overhead @42.5kg
6 minute window
800m run
AMRAP burpees
total reps: 78 RXD (STOH hard as expected!! could have attacked the cleans more, worrying about technique too much!)
rebound toes to bar/chest to bar/5 ring pull ups
@home
power cleans/hang cleans tekkers - up to 35kg (still feel rusty!)
3RM strict press - 29kg
Wednesday 3 December 2014
@Crossfit Teesside
5 rounds
10 toes to bar
10 power snatches 25kg
10 wall balls 6kg
10:14 RXD - really looking forward to this one but it was sooo cold even after warming up before the wod, during it my hands became numb with cold and I could not feel the bar/ball. I didn't notice until afterwards that I had torn my hand :( my own fault - should have had wraps on! Was probably gripping the pull up bar too tight because I couldn't feel it :o ..then later on I noticed a 'twinge' in my left shoulder.
@home (this was probably a mistake!)
300 double unders
5 x 5 DB bench press @ 7.9/9.07/10.20/11.33/12.47 (kg)
2 x 15 DB prone flyes @ 5.6/6.8 (kg)
3 x 5 ring dips (hard!)
5 strict pull ups (hard! did in singles, scared to lower myself with bad shoulder)
single deadlifts - up to 88kg (comfortable)
Thursday 4 December 2014 - rest day
Friday 5 December 2014 - no train
(torn hand and pulled shoulder still)
Monday 24 November 2014
@Crossfit Teesside
"Loredo"
6 rounds
24 air squats
24 press ups
24 walking lunges
400m run
19.10 RXD
@home
power cleans,hang cleans, squat cleans and push press practice
Tuesday 25 November 2014
@Crossfit Teesside
10 minutes ladder
2 clean and jerk 42.5kg
10 pull ups
4 clean and jerk
10 pull ups
6
8+10 RXD
Wednesday 26 November 2014
@Crossfit Teesside
10 rounds
5 deadlifts 70kg
6 box jumps 24"
7 burpees
16.13 RXD
Thursday 27 November 2014 - rest day
Friday 28 November 2014
@ Crossfit Teesside
100m run 4:23 :(
10 min squat clean and jerk - 45kg
clean and jerk cycling practice
10 min snatch - 40kg + 3 overhead squats @ 40kg 1RM & 3RM pbs!
snatch cycling practice
strict handstand press ups - 3 reps on blue mat :)
rebound toes to bar - 17 pb!
2 x 3 chest to bar
Saturday 15 November 2014 - no train! :-(
Sunday 16 November 2014 - no train :-(
Monday 17 November 2014
@Crossfit Tesside
10 push press 35kg
20 pistols
30 double unders
7+6 RXD
Tuesday 18 November 2014
@Crossfit Teesside
5 rounds
10 strict pull ups
15 press ups
20 box jumps - 20"
19:46 RXD
Wednesday 19 November 2014
@Crossfit Teesside
30-20-10
hang squat cleans 42.5kg
double hop burpees
16:56 RXD - BRUTAL!!!
Thursday 20 November 2014 - rest day
Friday 21 November 2014
@Crossfit Teesside
Clean and jerk - up to 50kg
clean and jerk cycling practice - up to 37.5kg
Snatch cycling practice @ 30kg
toes to bar 12 pb!
Saturday 22 November 2014
@home
TEAM WORKOUT!! with Jude :-)
warm up
3 x 3 minute rounds on the bike and punchbag
workout:
100 strict pull ups
100 medball cleans
100 handstandpress ups
200 roundhouse kicks
33:52 (Jude red band, 1 mat for all hspu) - tough, awesome, long!!
Sunday 23 November 2014 - no train :-(
Saturday 8 November 2014
@home
warm up 3 x 3m rounds - double unders & cycle
7 strict pull ups
100 burpees 7:09 pb! (previous time 17:42 1 month post baby!)
100 pistols (10kg vest) 8:11
100 press ups (10kg vest)17:21
Sunday 9 November 2014
@home
3 x 3minute rounds - bag & bike
hang squat snatch - up to 30.5kg
power snatch tekkers @ 23.5kg
Monday 10 November 2014
@Crossfit Teesside
3 rounds
400m run
21 box jumps @ 20 inches
12 power cleans @ 42.5kg
11:33 RXD
@home
power cleans/hang cleans/ squat cleans @29kg
Tuesday 11 November 2014 - Lest We Forget
@Crossfit Teesside
18 minute AMRAP (1 minute silence on the 11th minute)
11 hang snatches 25kg
11 burpees
11 thrusters 25kg
11 pull ups
4+41 RXD pb!
@home
power cleans/hang cleans/squat cleans @33kg
Wednesday 12 November 2014
@Crossfit Teesside
6 rounds
10 deadlifts @ 70kg
25 double unders
7:36 RXD - major weakness!
@home
3x5 front raise @ 9.07kg
3x5 strict press & bench press @ 11.33kg
3x5 prone flyes @7.9kg
1RM w/ring dip - 18.5kg pb!
max rep ring dips - 14
1RM w/pullup - 10kg
max reps pullups - 5
1RM deadlift - 90kg
Thursday 13 November 2014
Friday 14 November 2014
@Crossfit Teesside
1RM clean and jerk - 47.5 kg (abandoned as shoulder hurting)
clean and jerk cycling practice @ 35kg
1RM snatch 42.5kg pb!
rebound toes to bar 7,8,9
Saturday 1 November 2014
@home
warm up 3 x 3 min rounds cycle/double unders
1RM bench press - 45kg pb!
1.5 mile run with 10kg vest - 11:07 pb!
100 press ups - 10:31
Sunday 2 November 2014
@home
squat snatch practice up to 24.5kg
single arm kettlebell swing @12kg
Monday 3 November 2014
@Crossfit Teesside
30 Thrusters 25kg
15 chest to bar
20 thrusters
10 chest to bar
10 thrusters
5 chest to bar
7:25 RXD
ring muscle up attempts, rebound toes to bar
Tuesday 4 November 2014
@home
power clean/hang clean practice
@Crossfit Teesside
3 rounds
1 minute double unders
2 minutes KB swings 16kg
3 minutes burpees
total reps: 607 RXD :)
Wednesday 5 November 2014
@Crossfit Teesside
400m run
21 power snatches 30kg
400m run
15 power snatches
400m run
9 power snatches
10:27 RXD :/ technique needs work!
Rebound toes to bar 8, 10pb!, 4 :)/ 3x3 chest to bar/ 2 rope climbs
Thursday 6 November 2014 - rest day
Friday 7 November 2014
@Crossfit Teesside
1RM push press - 52.5kg pb!
Competitor wod
A)Max weight of complex
1xpower snatch
1x hang squat snatch
2x overhead squat
32.5kg but only had about 5 minutes! Think could have done 35kg
B)5 rounds
5 HSPU
10 pistols
15 pull ups
12 deadlifts 50kg
9 hang cleans
6 push jerk
28:17 42.5kg - think could have gone heavier, maybe 45kg
Saturday 18 October 2014
@home
10minute AMRAP (as many rounds as possible)with 10kg vest
5 pull ups
10 press ups
15 squats
3+3 rounds pb!
5m AMRAP of strict handstand press ups (1 mat 2kg plate) - 13 pb!
5m 1RM strict press - 32.5kg
3 x 10s L-sit holds on the p bars
Sunday 19 October 2014
@home
300 double unders
1RM squat snatch - 32 kg
overhead pistol squat - 22kg
5 ring dips, 5 muscle up progressions, 3 Lsits
Monday 20 October 2014
@Crossfit Teesside
12m AMRAP
10 overhead squats 35kg
7 strict pull ups
20 double unders
4+16 RXD
rebound toes to bar, chest to bar practice
@home
130 unbroken double unders
3x5 pause strict pull ups
10m hang clean practice up to 29kg
10m clean and jerk cycling practice up to 37kg
Tuesday 21 October 2014
@crossfit Teesside
200 kettlebells swings
(3 burpees and 200m run every time put down)
11:41 RXD (100,50,50)
3 strict bar muscle ups
rebound toes to bar, chest to bar practice, 2,000m row - 9:22
@home
clean and jerk cycling practice - up to 33kg (10 ub reps at end)
Wednesday 22 October 2014
@Crossfit Teesside
12m AMRAP
9 Right leg pistols
9 left legs pistols
9 knees to elbow
9 box jumps
9 press ups
5+17 RXD
@home
dumbell routine - 3x5 front raise 6.08kg/ 3x5 Strict press,bench press, flyes 10.20kg/stiff-leg deadlifts
strict pull up max rep attempt - 8 again! :(
handstand press up practice - found very hard! :(
weighted pistols PB attempt - 26kg, just missed 34kg 4 attempts :(
Thursday 23 October 2014 - rest day
Friday 24 October 2014 - no train feeling ill
Saturday 25 October 2014
@home
1RM strict handstand press ups - 1 mat
5m AMRAP strict handstand press ups (1 mat & 2kg) - 24 pb! :)
5m hang cleans practice - up to 29kg
3 x 10 s L-sit holds
Sunday 26 October 2014
@home
1RM deadlift - 95kg poor form, bad back!
squat clean practice up to 35.5kg
mini wod- 3rounds 5 squat cleans, 5 ring dips
5m hang cleans practice - up 35.5kg
Monday 27 October 2014
@Crossfit Teesside
In 12 minutes:
10 -1 reps of
deadlifts 70kg
burpee over the box jumps 20"
in the remaining time: thrusters @42.5kg
106 reps (4 short of finishing the 10-1):(( sore back from yesterday, this was a massive struggle, felt like worst performance on deads for a long time!
rebound toes to bar, chest to bar practice
@home
power clean practice - up to 39kg :(
Tuesday 28 October 2014
@Crossfit Teesside
TABATA!
8 x 20 seconds max effort of
row/squats/pull ups/press ups/sit ups
lowest score total - 43 highest - 56
squat snatch practice up to 25kg
@home
Power clean practice - up to 40kg - much better
Wednesday 29 October 2014
@Crossfit Teesside
400m run
21 power cleans 42.5kg
400m run
15 power cleans
400m run
9 power cleans
9:59 RXD :) lots of touch and go reps, thanks to relentless practice, still room for improvement
3x7 rebound toes to bar, 3x3 chest to bar
Thursday 30 October 2014 - rest day
Friday 31 October 2014
@crossfit Teesside
800m run - 3:15
1RM push press - 50.5kg pb!
10m push jerk practice - up to 42.5kg
10m 1RM deadlift 92.5kg
1RM strict handstand press ups - 1 small blue mat pb!
1 strict bar muscle up, 8 rebound toes to bar - pb!
Wednesday 8 October 2014
@ Crossfit Teesside
12 minute AMRAP
10 Front rack lunges 42.5kg
10 pull ups
10 press ups
6 RXD :)
5 ring pullups, toes to bar, chest to bar
@home
ring dips, strict pull ups
Dumbell strength
3x5 front raise @ 6.08kg
3x5 strict press, bench press, flyes @10.09kg
deadlifts practicing double overhand grip
Thursday 9 October 2014 - rest day
Friday 10 October 2014
@Crossfit Teesside
400m run - interrupted by traffic AGAIN!
10m push press - up to 47.5kg
10m clean and jerk - up to 47.5kg
10m deadlifts - up to 80kg
3 strict bar muscle ups
Saturday 11October 2014
@home
1.5 mile run with 10kg vest - 11:46 pb!
10m CINDY (5 pull ups, 10 press ups, 15 squats) with 10kg vest - 3+1
5m - strict handstand press ups (1 mat/2kg plate) - 8, very bad!
5m - 1RM strict press - 30kg
Sunday 12 October 2014
@home
Overhead pistols - up to 16.5kg, not great. confusion over posture as different to normal pistols when done fast, must master!
5 ring dips
5 ring muscle up progressions
3 L sits with parallette bars
Monday 13 October 2014
@Crossfit Teesside
30-20-10
Thrusters 30kg
burpee box jumps 20"
12:25 :) thrusters feeling better
rebound toes to bar
@ home
1RM strict press - 33.5kg
strict handstand press ups - much better, loads with mat n 2kg plate - managed 7 unbroken :)
Few pistols - hmm
Tuesday 14 October 2014
@Crossfit Teesside
a) 7 minute ladder 1,2,3
hang cleans 50kg
toes to bar
7+8 40kg :(
b) mile run 6:36 pb!
@home
pistols/overhead pistols
hang cleans
squat cleans - up to 50kg
Wednesday 15 October 2014
@Crossfit Tesside
1,000m row
150 double unders
100 squats
50 push press 20kg
10:44 RXD :)
toes to bar/chest to bar
@home
300 double unders
3x5 DB front raise 6.8kg
3x5 DB strict press, bench press, flyes 10.09kg
8 strict pull ups
18 ring dips pb!
1RM deadlift - 93.5kg
1RM front squat - 72.5kg pb!
Thursday 16 October 2014 - rest day
Friday 17 October 2014
@Crossfit Tesside
400m run - 1:06 pb!
10m push press - up to 47.5kg
10m cycling clean and jerks practice - much more practice needed!
10m deadlift - up to 90kg
toes to bar/chest to bar
