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Old 01-03-2007, 05:56 PM   #1
Mitchell Brown
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3.3.07

400m x 5 (15k/ph, 15k/ph, 15k/ph, 10k/ph, 12.8k/ph)
10 x 40kg x 4 thrusters
in 16 minutes 15 seconds.

This hurt a lot, nearly threw up after, and gave up before the 5th set of thrusters (which I had scaled from 60kg). As a warmup I tested my one minute situp and pullup, and hit 40 and 66 respectively, instead of the normal crossfit WU.
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Old 01-07-2007, 04:14 PM   #2
Mitchell Brown
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Previous post meant to be 3rd Jan, 07...

5th Jan, 07.

CFWU: 3 x 10 Dips, Pullups (different grips), V-ups, back extensions, pushups. 30 second Sampson stretch.

5 x 80kg back squat
5 x 90kg back squat
5 x 100kg back squat
5 x 110kg back squat
5 x 120kg back squat (PB)

Warm down: 20 GHD situps with 5 kg.

I felt the 3rd and fourth set in my legs, but a 5 minute break allowed the 5th set to go well. Slid onto left knee a little, but otherwise good form. Warm up was tiring, particularly third set of dips
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Old 01-07-2007, 05:22 PM   #3
Mitchell Brown
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7th Jan, 07.

250 rope jumps
20 V-ups
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Old 01-08-2007, 06:31 PM   #4
Mitchell Brown
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8th Jan, 07.

CFWU: 3 x 10 Dips, Pullups (different grips), Back extensions, V-Ups, Side crunches (both sides). 30 second Sampson stretch.

5 x 50kg Shoulder Press
3 x 60kg Shoulder Press (F) arched
0 x 60kg Shoulder Press (F) arched
5 x 50kg Shoulder Press
4 x 55kg Shoulder Press (F) arched
5 x 50kg Shoulder Press

Warm down: 20 GHD situps with 10kg, 10 pullups.

My PB is 60kg, and I didn't reach it probably because of what I have been eating and drinking over the weekend. The final set of dips in the warm up hurt as usual, and i arched the shoulder presses I failed. I also upped the weight in the warm down situps, and it felt fine.
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Old 01-09-2007, 05:01 AM   #5
Mitchell Brown
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9th Jan, 07.

Gymnastics night.

Regulation warm up. Comprehensive ab warmup. 2 x 10 dips. Handstand walk. 2 x rope climb. 10 HSPU. 4 x 10 Pullups.

Frontflips
Was instructed on beginnings of kipping, circles and pommel horse work. Sounds fun!

Warm down: 20 v-sits with tyre (best idea). Got shoulders stretched out.

This was fun. I know that I am really far away from being good at this stuff, but it's great trying it out. I must use the ab workout in my CFWU.
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Old 01-10-2007, 03:52 PM   #6
Mitchell Brown
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10th Jan, 07. 11.30 pm workout!

CFWU: 15, 10, 12 pullups. 3 x 15 V-ups, pushups, morning glories, squats. 3 x 15 second Sampson stretch.

8 x
20 right 1-2 punch
20 left 1-2 punch
20 right roundhouse
20 left roundhouse
in 14 min 43 sec.

Didn't really tire! First two sets in 2 min 45seconds. Was going to go for 20 minutes but family were getting cranky. Good workout considering I didn't make it to the gym. Warm down in pool
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Old 01-11-2007, 04:23 AM   #7
Mitchell Brown
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11th Jan, 07. Rest Day

500m row in 1 min 42.9 seconds
100 squats (really hurt)
11 knees to elbows
10 second L sit
3 bar muscle ups
I was trying to get to 15 knees to elbows, but maybe next time. I really need instruction on the L-sit, I don't think I get it.

(Message edited by skitzmixv9 on January 11, 2007)
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Old 01-12-2007, 06:27 PM   #8
Mitchell Brown
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13th Jan, 07.

Bodyweight 87kg
CFWU - subbed v-ups for situps, pushups for pullups

Weighted pullups 10 x 1
20kg, 22.kg, 25kg, 27.5kg, 30kg (PB), 32.5kg (PB), 35kg (F), 32.5kg, 30kg, 27.5kg.

Warmdown: 20 x 15kg situps

I PB'd by 5 kilos in less than 3 months!
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Old 01-14-2007, 04:11 PM   #9
Mitchell Brown
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14th Jan, 07.

1000m row
10 x 65kg benchpress
20 x 45kg benchpress
1000m row
20 x 45kg benchpress
1000 m row
10 x 45kg benchpress in 18 min 30 seconds.

Want to be benching more in future. Happy with row speed of 2 min 05 per 500m
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Old 01-15-2007, 03:11 AM   #10
Mitchell Brown
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15th Jan, 07.

CFWU except pullups 22 (PB), 10, 7. V-ups subbed for situps 13, 10, 10. 30 second back extension hold. 3 x 10 Dips, Sampson stretch, back extensions, pushups.

Front squat 70kg, 90, 100 (PB), 100, 110 (PB), 120 (PB), 130 (Fail).

Warm down 1 min 37 second 500 m row (PB).

(Message edited by skitzmixv9 on January 15, 2007)
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