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Old 10-11-2008, 01:58 AM   #1
Andrew Cattermole
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CrossFit Sydney WOD Log

Thought I might start a thread so some of the CFS lads can log in if they want too.
Alix suggested it,but I am hoping more then just Alix posts


To start the ball rolling


Mr Joshua


as Rxed
400m C&P flat start
GH Sit Ups
115kg DL alternate Grip

Fun......painful fun
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Old 10-12-2008, 08:58 PM   #2
Richard Thomas
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Re: CrossFit Sydney WOD Log

Finally I chime in...
I think I will try Mr Joshua on Wednesday morning.

I did Erin as rx'ed over the weekend.
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

19:23.
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Old 10-12-2008, 09:25 PM   #3
Andrew Cattermole
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Re: CrossFit Sydney WOD Log

Forgot to put my Mr J time up
28.33

25.37
for the SP BE WOD
Sub 30kg SP due to Shoulder Injury
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Old 10-13-2008, 02:22 AM   #4
Andrew Cattermole
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Re: CrossFit Sydney WOD Log

DL
worked up
135kg for 3x5
100kg x3x3

Alternate Grip
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Old 10-13-2008, 03:18 PM   #5
Alix Clark
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Re: CrossFit Sydney WOD Log

morning session

Deadlifts - yay! Lifting heavy things!

3x 60kg
3 x 70kg
3x 80kg (176#)
2x 3x 90kg
3x 92.5kg
3x 95kg (209#)

All sets interspersed with 15 abmat situps + 15 reverse crunches.

Good session. Great having the group there, def makes me push harder! Feel like my form is really solid - not rounding my back at all. Alternate hook grip for all these.
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Old 10-13-2008, 04:51 PM   #6
Richard Thomas
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Re: CrossFit Sydney WOD Log

PB's!!!!
Snatch: 72.5kg (+2.5kg)
Clean & Jerk: 92.5kg (+2.5kg)

The end of the dreaded burpee challenge is within reach as well. 92 to do today!
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Old 10-14-2008, 04:03 AM   #7
Alix Clark
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Re: CrossFit Sydney WOD Log

Nice PBs Rich! Hope you are planning a big celebration for the end of the burpee challenge.

Evening session - great! Lots of people there - good to see!

5 rounds
1 min row (cals) (20, 20, 20, 20, 20)
1 min push ups (17, 16, 16, 16, 15) Depth needs to be improved
1 min squats (41, 40, 37, 35, 36) Legs fried by last set!
1 min rest

By the end of this I was def feeling it. Good workout.
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Old 10-14-2008, 03:31 PM   #8
Alix Clark
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Re: CrossFit Sydney WOD Log

Group session 15 Oct. Good size group.

5 rounds
200m run
30 Double unders (got 23 in a row for one set!! This is still double, single, double but is massive improvement)
25 push ups (on knees, bung arm is really bung today. I think last night's push ups really aggravated it. Very stiff.
15 pull ups (first set as kipping then ring rows after that. See bung arm notes above).

21:56
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Old 10-14-2008, 03:59 PM   #9
Dave Newman
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Re: CrossFit Sydney WOD Log

Quote:
Originally Posted by Richard Thomas View Post
PB's!!!!
Snatch: 72.5kg (+2.5kg)
Clean & Jerk: 92.5kg (+2.5kg)

The end of the dreaded burpee challenge is within reach as well. 92 to do today!
Nice on the PB's Richy Rich and does that mean 8 days till the kiddie arrives?

Nice hard met-con this morning:

5 Rounds of:
200m
30 DU's
25 Push-ups
15 Pull-ups.

Splits:
4:57
5:04
6:08
6:34
6:29
Total 29:40

My heart really wasnt in it this morning and my the final round I all but given up on the DU's....plus the cheap *** rope kept twisting up on me. Still I managed 1st, 2nd and 5th round of pull-ups without a break.
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Old 10-14-2008, 06:03 PM   #10
Richard Thomas
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Re: CrossFit Sydney WOD Log

Cheers Alix and Dave,
I have not planned any formal celebrations or closing ceremony type event for the Finale of the Burpee challenge.
Just waking up the next morning knowing that I do not have to do any will be celebration enough!

Wed Morning, cf.com wod:

60kg Squat clean, 10 reps
50 GHD Sit-ups
60kg Squat clean, 8 reps
40 GHD Sit-ups
60kg Squat clean, 6 reps
30 GHD Sit-ups
60kg Squat clean, 4 reps
20 GHD Sit-ups
60kg Squat clean, 2 reps
10 GHD Sit-ups

14:44
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