Back Pack Fran

Saturday - Back Pack Fran 8mins 22secs

Sunday - Back Pack Mile Run - 7mins 33secs

Only one more weight vest workout to do.

Auvest WOD

Tuesday

AMRAP 20mins

12 push jerk 60kg
400m run

wearing back pack

4 rounds plus jerks and 200m

Auvest

Friday

5 rounds

200m run
3 x 80kg hang power clean
7 x pull ups ( first round were chest to bar, rest chin over bar)
10 x 24 in box jumps

wearing 10kg back pack

16mins 39secs

then bench pressing because my mate Derek was doing it - got up to 100kg for a single

Auvest and Main Site

Thursday @ Mavericks

Snatches

40kg/50kg/60kg power snatches. Squat snatches just not happening today

Then - Karen 150 wall ball with 10kg ball to 10ft target. Time 6mins 13secs

then to finish a max set of pull ups - 26reps. Most this year and first max set on a proper pull bar in a long time. Will do a max set every time im at Mavericks

Auvest

Tuesday

5 rounds for time

5 SDHP 60kg
10 burpee

all done wearing back pack with 10kg vest in it

time 8mins 23secs

Auvest

Auvest wod

Press 3-2-2-1-1-1-1

40kg x 3
50kg x 2
60kg x 2
65kg x 1
70kg x fail
65kg x 1

missed out a rep as I thought my head was going to explode on the last press

Workouts

Took a couple of days off - Thursday and Friday - but managed to get a workout in on Saturday afternoon ( when the rain stopped )

Found a track that had some large stones dumped beside it, so after a quick text to Barry Gibson , I had a go at this

AMRAP 20mins

10 stone clean and press
100m run
10 stone bent over rows

Have no idea how many rounds I got but that was a great workout, not done bent over rows for years so was interesting to add them into a workout.

After this I found a big rock and did a couple of weighted walks for as far as I could till I dropped it.

Came home on Sunday and after unpacking/eating/uploading photos/FaceBook/Twitter/etc I logged onto the Auvest site to get todays weighted wod

400m run
30 squat cleans 60kg
400m run

Tried a squat clean with my back pack on and nearly fell on my ass, plus my wrist was sore so changed to power clean followed by a front squat

My time for this was 14mins 29secs.

Auvest WOD

deadlift working up to 5 rep max

80kg x 5 reps
100kg x 5 reps
110kg x 5 reps

back and wrist sore form that stupid fall, wrist pain is making it hard to grip and giving me pain in the forearm

Auvest WOD

10 minutes max handstand pushups

5 minutes max air squats

2 minutes max pullups

1 minute max pushups

Do not rest between exercises

Did the HSPU without the vest, used it as a depth gauge making sure every rep touched it.

HSPU - 40 reps
Squats - 152 reps
Pull Ups - 24 reps
Push Ups - 19 reps

Then had a bit of a play around.

A few snatches with 30kg, 40kg and one with 50kg. Then some BFT jumps.

Now, the BFT is 3 tractor tyres stacked on top of each other - I have no idea what height it is ( will get it measured). I had a few attempts yesterday and got my fet up on top but couldn't stand up. Today I managed it but nearly fell off because the top tyre has very soft side walls...but I did it!

The next attempt though was a car crash - I jumped, landed too far into the tyre then fell back...onto concrete!

Tweeked my wrist a bit and will probably have a very bruised butt tomorrow but it could have been so much worse. Got both the good jump and the bad jump on video so will post it once I get a hold of it from my mate Russell

Also got 40kg OHS for 14 reps which is a PB

Auvest WOD

Clean and Jerk 3-2-1-1-1

Worked up to 90kg for a single, which may just be a PB. It did have a bit of a press out though

Havent weighted in this week, but going by last week that is a couple of kg over body weight!

Auvest WOD 3

Auvest WOD 3

weighted 5km run

time 28mins 53secs with my weight vest in a back pack

Auvest WOD 2

Auvest WOD 2

7 rounds for time

7 power snatch 42.5kg
14 push ups

wearing 10kg vest

19mins 53secs of slowness

Auvest WOD

Started following this blog by fellow CrossFitter - Auvest - all workouts to be done wearing weighted vest ( apart from strength exercises). Will do it for the rest of the month, plus first few days of September and stop just before the Glasgow half Marathon

For time wearing 10kg vest

25-20-15-10-5 reps of

Pull Up
Box Jump

11mins 23secs

Then Burgener warm up, followed by skill transfer exercises with just Oly bar. Legs fried from the box jumps

Plus we had a softball game tonight and we won - I got a home run, 1 catch, 2 outs at first, 1 at second and 1 at third

B)