sunday workout

Sunday

21-18-15-12-9-6-3 reps of

45kg power clean
sit ups
good mornings with oly bar

time 12mins 05secs

grip is fried

Workouts

Wednesday will need to be a rest day - college and work at night.

Thursday - mixed version of the wod

25 walking lunges
20 pull ups
50 box jumps 24in
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings 32kg
30 sit ups
20 dumb bell hang squat cleans 17.5kg db's
25 good mornings with oly bar
30 wall ball shots 23pound ball to target in shed

time 21mins 16secs

Left out the towel pull ups that I was going to do as a sub for rope climbs as I forgot about them till I had been finished for 5 mins

Good start to the week

Monday rest day - but did some OHS up to 50kg for 3

Tuesday - snatches ( man i need to stop doing stuff on rest days!) - shoulders sore from yesterday so just did a few with 40kg, then some snatch drops with 40kg too

then did cfe.com wod on the rower - 1 min on / 20secs off x 18 rounds. Total metres - 4475, average 265m per interval

Sunday WOD

Sunday

AMRAP 20mins

5 thruster
7 Hang power clean
10 SDHP

all with 40kg

8 rounds plus thruster, HPC and 5 SDHP. A lot of bar staring on this one, even with reducing the weight from the rx'd 90lbs

*just checked and did htis last time with 42.5kg and only got 6 + rounds. Happy with todays effort, will do it with 42.5kg next time

Angie

Stoopid push ups

100 pull ups
100 push ups
100 sit ups
100 squats

28mins 44secs of suckiness

Back to it!

After the fun and games of the weekend, my legs were trashed. Charlie Murphy went to work on them!

So back on the main page wod

10 squat clean 50kg
50 sit ups
8 squat clean
40 sit ups
6 squat cleans
30 sit ups
4 squat cleans
20 sit ups
2 squat cleans
10 sit ups

time 9mins 44secs

Its good to be back!

WOD

Thursday

5km run

Tired a new route that is just over 5km

Time 23mins 30secs

WOD

Wednesday

"Elizabeth"

21-15-9 reps of

60kg squat cleans
ring dips

time 14mins 50secs

Was aimig for sub 15 so happy with that. Man, squat cleans kill me!

WOD

Tuesday

Viking Fran

1,000m row
21 thrusters 42.5kg
21 pull ups

750m row
15 thrusters
15 pull ups

500m row
9 thrusters
9 pull ups

Time - 17min 45secs

Rows 3min 37secs/2mins 58secs / 1min 58secs

WOD

Monday

3 rounds for time

500m row
15 OHS 40kg

time 10min 03secs

then weighted pull ups - 24kg, 32kg, 40kg for singles

Managed all 3 sets of 15 OHS without breaking them, my best before was 13!!

Wod and Softball

Thursday - CrossFit Ireland WOD

One Bar Linda

10,9,8,7,6,5,4,3,2,1 reps

Deadlift, power clean, press

Use a weight that will ensure completion in under 12 mins

Used 40kg
Time 9mins 40secs

Was supposed to be press but after Tuesdays push jerk wod, they all became push presses

Then

4 rounds

200m run
8 box jumps

time 5mins 39secs

Then

Softball, in the rain, beat again

WOD CF.com

Deadlifts

5 x 100kg
5 x 110kg
5 x 110kg

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)

WOD CF.com

3 rounds for time

500m row
21 burpees
400m run

time 23mins 07 secs of pure suckieness

rows 1.44/1.49/1.59

Had a visit from Pukies cousin - Burpy...not nice

WOD CF.com

Thursday morning

10km run

time 53mins 29secs

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

CFE WOD + CF Main Site WOD

Did the CF Endurance WOD this morning

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

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

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

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