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Old 08-07-2010, 02:02 AM   #21
Gillian Steele
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Re: Gillian's Training Log

WOD-


Five rounds for time of:
5 Muscle-ups
60kg Power clean, 10 reps
Run 200 meters

Subbed 5 muscle ups for 10 ring dips / 10 pullups each round, power cleans at 40kg. This was definately a challenging WOD, but I I'm happy the way everything is coming along especially with the ring dips and the pullups on all 3 bands! Just gotta keep chipping away at the running as well

Time: 23.27
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Old 08-07-2010, 02:02 AM   #22
Gillian Steele
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Re: Gillian's Training Log

WOD

"Eva"

Five rounds for time of:
Run 800 meters
32kg Kettlebell swing, 30 reps
30 Pull-ups

What a workout! This definately is a tough WOD, between the 800m runs, the kettlebell swings and the pullups. I did the 800m run for the first 3 rounds, the my back really started to play up, so subbed a row for the last 2 rounds, but I did the kettlebell as rx'd at 24kg, and the pullups using bands. First time doing 24kg kettlebell swings tonight and man they were tough, but I'm so stoked I got through all 150 of them!!

Time: 48.49

Til we meet again EVA!
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Old 08-07-2010, 02:03 AM   #23
Gillian Steele
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Re: Gillian's Training Log

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

NEW PB - 60kg - 62.5kg (FAILED)- was feeling way to fatigued to get that bar up one last time]

Also did the 5km "Crossfit Norwest Course" today with Kat and Susie, thank you so much guys for running this with and for pushing me through til the end and not letting me give up!!

Time: 56.42
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Old 08-07-2010, 02:04 AM   #24
Gillian Steele
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Re: Gillian's Training Log

WOD

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Subbed double unders for 3x single skips- I can get 1 or 2 double unders out in a row, but just can't keep the rhythm up, something I'm gonna have to work on. Really happy with todays time- my skipping is getting quicker and better and so are my situps

Time: 11:10
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Old 08-07-2010, 02:04 AM   #25
Gillian Steele
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Re: Gillian's Training Log

WOD

6 Thrusters on the min 50/30kg ... Continue on the minute until you fail, or reach 10 min/60 reps

Rest 10 min

100 push ups for time

Really enjoyed this WOD- did the WOD as rxd and was the only person in the 1830 session to finish. Really stoked I was able to get through all 60 thrusters

100 push ups for time- I promised myself I would do this in under 5min- my time- 4.59!!!
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Old 08-07-2010, 02:05 AM   #26
Gillian Steele
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Re: Gillian's Training Log

WOD

Four rounds for time of:
Run 400 meters
50 Squats

Subbed run for 400m row- due to soreness with knees- I had run 2km the day before

Time: 15:42
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Old 08-07-2010, 02:05 AM   #27
Gillian Steele
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Re: Gillian's Training Log

WOD

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Subbed Handstand push ups for 30kg strict press, ring dips with band- this strict press I found really challenging, by the last round I was only able to get out 3 or 4 at a time, really worked the shoulders hard! Ring dips are good, they're getting, starting to feel alot stronger

Time: 15:25
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Old 08-07-2010, 02:06 AM   #28
Gillian Steele
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Re: Gillian's Training Log

Strength Cindy

as many rounds as possible in 20mins of

5 pull ups
10 pushups
15 squats

every odd round perform 5 deadlift at 100/75
every even round perform 5 push jerk at 60/40

All 3 bands for pullups- weight as rxd. Why is always the WODs that always look easy are the ones that always kill you haha!! Just tried to pace myself through out this one, and just give my all and leave nothing in the tank and believe me, there was nothing left!

9 rounds + 5 pullups
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Old 08-07-2010, 02:07 AM   #29
Gillian Steele
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Re: Gillian's Training Log

WOD

Back Squat 5-5-5-5-5 reps

Really under estimated myself before I had even started this WOD John had asked me, what I thought I would get, I told him probably about 75-80kg, and he said to me, you'll be between 85-90kg once I fired up and he was right, I got a new PB of 92.5kg for a 5RM back squats, this was a huge PB for me, my last 5RM back squat weight was 75kg, I've come a long way and now my next stop is the magic 100kg, look out Matt I'm catching ya!

NEW PB 92.5kg
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Old 08-07-2010, 02:07 AM   #30
Gillian Steele
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Re: Gillian's Training Log

WOD

"Fran"

42.5 Thruster
Pull-ups

30kg thrusters for women - did weight as rxd- shoulder started to hurt a little during the WOD, but just shook it out and kept going

Time: 7.31 - 1st round

Then after I finished it I thought I'll go home have some dinner rest it - but John told us that we were doing FRAN again!! Second time in one night back to back!!

Time: 7.19 - 2nd round

And the best part is I beat my first round time!!
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