Nicole
As many rounds as possible in 20 mins of
400m run
max pull ups
Got 5 full rounds plus nearly another run
Pull ups were 22/12/11/12/10 with the first set the most I have done on my power cage pull up bar.
Heading up to CrossFit Fife tomorrow for some Olympic lifting and Fight Gone Bad to celebrate their first birthday
Friday, 31 July 2009
Thursday, 30 July 2009
Wednesday, 29 July 2009
WOD CF.com
Didnt train Tuesday as I was at a family funeral
Played catch up with yesterdays wod - Death by Clean and Jerk. I sued 60kg and got 5 rounds plus 1 rep, was too heavy and should have went for 50kg
Doing 10km run wod on Thursday morning
Played catch up with yesterdays wod - Death by Clean and Jerk. I sued 60kg and got 5 rounds plus 1 rep, was too heavy and should have went for 50kg
Doing 10km run wod on Thursday morning
Monday, 27 July 2009
CFE WOD + CF Main Site WOD
Did the CF Endurance WOD this morning
Then tonight did a modified version of the main site WOD Mary
5 pistol progressions
10 HSPU to foam pad
15 pull ups
5 rounds plus pistols and 2 HSPU
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
Nearly puked!Then tonight did a modified version of the main site WOD Mary
5 pistol progressions
10 HSPU to foam pad
15 pull ups
5 rounds plus pistols and 2 HSPU
Sunday, 26 July 2009
WOD CF.com & CFE
Saturday
As Many Rounds in 20mins of
10 wall ball
10 sit ups
10 good mornngs
13 full rounds
Used a 23lb ball to the top of the shed roof, so about 8.5ft. Anchored sit ups, and good morning with the oly bar
Then CFE wod - 4 rounds of 5mns on / 3 mins rest
As Many Rounds in 20mins of
10 wall ball
10 sit ups
10 good mornngs
13 full rounds
Used a 23lb ball to the top of the shed roof, so about 8.5ft. Anchored sit ups, and good morning with the oly bar
Then CFE wod - 4 rounds of 5mns on / 3 mins rest
Friday, 24 July 2009
WOD CF.com
Friday
Lynne
5 rounds
Max bench press
Max pull ups
Used 2 x 25kg dumb bells
bench - 21,11,8,10,11
pull ups - 21,11,10,11,11,11
Lynne
5 rounds
Max bench press
Max pull ups
Used 2 x 25kg dumb bells
bench - 21,11,8,10,11
pull ups - 21,11,10,11,11,11
WOD CF.com
5 rounds for time of
12 deadlift
9 hang power clean
6 push jerk
used 60kg instead of the prescribed 70kg
21mins 10secs.
Deadlifts were slow but high rep deads still scare me, Im always thinking my back would go
12 deadlift
9 hang power clean
6 push jerk
used 60kg instead of the prescribed 70kg
21mins 10secs.
Deadlifts were slow but high rep deads still scare me, Im always thinking my back would go
Wednesday, 22 July 2009
WOD CF.com
5km run
24mins 56secs in the pissing rain, a bt lsowe than last time but happy to keep it under 25mins again.
Next time this comes up I think I may give it a bash on the track, but would probably lose count of how many laps I had done
24mins 56secs in the pissing rain, a bt lsowe than last time but happy to keep it under 25mins again.
Next time this comes up I think I may give it a bash on the track, but would probably lose count of how many laps I had done
Tuesday, 21 July 2009
WOD CF.com
Tuesday
Deadlift singles
40kg x 5
60kg x 5
80kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
140kg is a PR for the year!
Wrecked my back last November deadlifting so this is the most I have done since then. Did the CF Total a week or 2 ago and got 120kg so happy with todays work.
Deadlift singles
40kg x 5
60kg x 5
80kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
140kg is a PR for the year!
Wrecked my back last November deadlifting so this is the most I have done since then. Did the CF Total a week or 2 ago and got 120kg so happy with todays work.
Workout at the cert
Just remembered that on Saturday at the cert, some of us stayed and did a short workout - 10 rounds of Cindy - 5 pull ups, 10 push ups, 15 squats for time
The first group to go include a couple of the Irish guys as well as Sage Burgener, Casey Burgener and Natalie Woolfolk!
After a couple of them had finished Karl, Rachel and me got stuck in.
I finished in just under 12 mins with the push ups killing me as usual!
The first group to go include a couple of the Irish guys as well as Sage Burgener, Casey Burgener and Natalie Woolfolk!
After a couple of them had finished Karl, Rachel and me got stuck in.
I finished in just under 12 mins with the push ups killing me as usual!
Monday, 20 July 2009
Weekend in review
I was lucky enough to spend the weekend in the company of Coach Mike Burgener, his family ( daughter Sage, Son Casey and his daughter in law Natalie ) and a lot of friends old and new at CrossFit Northern Ireland at a CrossFit Olympic Lifting Certification.
I flew out from Glasgow Airport on Friday and after a 25min flight I was in Belfast. I got picked up by Colm and Will from CrossFit Ireland who gave me a lift to Johnny and Helens, where I had managed to get a room to sleep in for the weekend. Johnny and Helen are the owners of CrossFit Northern Ireland and also staying with them were Karl and Rachel Steadman from CrossFit Manchester.
An early start on Saturday morning was the order of the day to allow Johnny and Helen to get the box opened up and ready for the cert.
CrossFitters from all over Europe had made the journey to the box as well as non CrossFitters looking to improve their Olympic lifting.
We were in the company of 2 Olympic athletes who were part of the American team at last years Olympics - Casey Burgener and his wife Natalie Woolfolk. Also accompanying Coach Burgener was is daughter Sage, who herself is an accomplished Olympic Lifter.
The weekends coaching started with the snatch. Coach Burgerner has been a teacher for 30 years, teaching Olympic lifting in a high school in the states, and over the years he as managed to break the Olympic lifts down into easy to understand cues and coaching points that allow anyone to go through these very complex movements.
Saturday consisted of the snatch. Sunday started off with a recap of the snatch followed by front squats, cleans and jerks. We did a lot of stuff in these two days, too much to write up here so lets just say that I learned so much, not just in the Olympic lifts but also in myself ( my shocking flexibility for one!)
This weekend is why I love CrossFit- travelling to train with like minded people, to meet up with old friends, to make new friends, to meet people I only know through the internet but whom I consider friends.
If you get the chance to go to one of Coach Burgeners certs I highly recommend it.
I flew out from Glasgow Airport on Friday and after a 25min flight I was in Belfast. I got picked up by Colm and Will from CrossFit Ireland who gave me a lift to Johnny and Helens, where I had managed to get a room to sleep in for the weekend. Johnny and Helen are the owners of CrossFit Northern Ireland and also staying with them were Karl and Rachel Steadman from CrossFit Manchester.
An early start on Saturday morning was the order of the day to allow Johnny and Helen to get the box opened up and ready for the cert.
CrossFitters from all over Europe had made the journey to the box as well as non CrossFitters looking to improve their Olympic lifting.
We were in the company of 2 Olympic athletes who were part of the American team at last years Olympics - Casey Burgener and his wife Natalie Woolfolk. Also accompanying Coach Burgener was is daughter Sage, who herself is an accomplished Olympic Lifter.
The weekends coaching started with the snatch. Coach Burgerner has been a teacher for 30 years, teaching Olympic lifting in a high school in the states, and over the years he as managed to break the Olympic lifts down into easy to understand cues and coaching points that allow anyone to go through these very complex movements.
Saturday consisted of the snatch. Sunday started off with a recap of the snatch followed by front squats, cleans and jerks. We did a lot of stuff in these two days, too much to write up here so lets just say that I learned so much, not just in the Olympic lifts but also in myself ( my shocking flexibility for one!)
This weekend is why I love CrossFit- travelling to train with like minded people, to meet up with old friends, to make new friends, to meet people I only know through the internet but whom I consider friends.
If you get the chance to go to one of Coach Burgeners certs I highly recommend it.
Thursday, 16 July 2009
W.W.M.S.D?
When you reach that point when you cant go on,your muscles are screaming and
your lungs are about to explode - remember one thing.
W.W.M.S.D?
.
WOD
Forgot to put up yesterdays workout
Nancy
5 rounds of
400m run
15 OHS 30kg
18mins 15secs
Scaled this back from the full weight of 42.5kg as my back was super tight when I woke up but this eased it off nicely. Next time 35kg
Nancy
5 rounds of
400m run
15 OHS 30kg
18mins 15secs
Scaled this back from the full weight of 42.5kg as my back was super tight when I woke up but this eased it off nicely. Next time 35kg
workout catch up
Had a couple of workouts on Friday at CrossFit Hove, death by pull ups which didnt go well and a couplet of 15 box jump, 15 power clean for 5 rounds
Got back on Monday and did thruster singles getting up to 80kg again but it didnt feel as heavy as last time. Went for 82.5kg but failed to lock it out
Also started paleo eating on Monday so this means no grains or dairy. Doing this as part of a group on Facebook - 87 day paleo challenge.
Got power cleans today which I will get done after I come back from Glasgow - meeting an old friend.
Then its time to get ready for my trip to Belfast for the Olympic Lifting cert with Coach Burgener - wil take camera as always and get many, many photos
Got back on Monday and did thruster singles getting up to 80kg again but it didnt feel as heavy as last time. Went for 82.5kg but failed to lock it out
Also started paleo eating on Monday so this means no grains or dairy. Doing this as part of a group on Facebook - 87 day paleo challenge.
Got power cleans today which I will get done after I come back from Glasgow - meeting an old friend.
Then its time to get ready for my trip to Belfast for the Olympic Lifting cert with Coach Burgener - wil take camera as always and get many, many photos
Tuesday, 14 July 2009
Monday, 13 July 2009
Road trip to Brighton
Spent 3 days down in Brighton with Miles and Christine, for an open day at their new box.
Met some old friends and made some new ones.
Monday, 6 July 2009
CrossFit Kids!
I came out of the house yesterday to find my wee kid had set up a workout for himself - kb swings, pvc pipe presses and box jumps. The box was a bit hig for him but he eventually got some jumps onto it with a little bit of help
Sunday, 5 July 2009
WOD CF Endurance, WOD CF.com
Sunday
Press singles
40kg
50kg
60kg
70kg
72.5kg fail
Push Press 3's
50kg
60kg
70kg
72.5kg x 2
72.5kg x 2
Push Jerk 5's
50kg
60kg
65kg
65kg x 4
65kg x 4
Then CF Endurance WOD
5 mins on
2.5 mins off
6 mins on
3 mins off
7 mins on
Measured it on Google Earth and got around 1,200m each interval
Press singles
40kg
50kg
60kg
70kg
72.5kg fail
Push Press 3's
50kg
60kg
70kg
72.5kg x 2
72.5kg x 2
Push Jerk 5's
50kg
60kg
65kg
65kg x 4
65kg x 4
Then CF Endurance WOD
5 mins on
2.5 mins off
6 mins on
3 mins off
7 mins on
Measured it on Google Earth and got around 1,200m each interval
Saturday, 4 July 2009
WOD CF.com
Thursday official rest day
Friday unofficial rest day
Saturday WOD catch up - Randy in 10min 02secs, very slow.
Friday unofficial rest day
Saturday WOD catch up - Randy in 10min 02secs, very slow.
Wednesday, 1 July 2009
WOD CF.com
Wednesday
10km run - 55mins 03secs
even more sweaty that yesterday
then later
Grace in 5mins 47secs
10km run - 55mins 03secs
even more sweaty that yesterday
then later
Grace in 5mins 47secs
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