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Old 10-21-2008, 03:16 AM   #21
Richard Thomas
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Re: CrossFit Sydney WOD Log

Performance Menu WOD (muscle snatch, 2 Pos Snatch, 2 pos Clean + 2 Jerks)

then the CF WOD
AMRAP 20 minutes (42.5kg)
5 Thrusters
7 hang power cleans
10 Sumo deadlift high pull

10 rounds + 5 thrusters + 7 HPC.

My forearms are Gooooooone! Nice WOD though
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Old 10-21-2008, 03:39 AM   #22
Alix Clark
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Re: CrossFit Sydney WOD Log

Monday night

Filthy 50
31:32

Hard work!!

Tuesday morning

20 mins AMRAP with 45#
5 Thrusters
7 HPC
10 SDHP

12 rounds plus 4 thrusters.

Tuesday evening

7 rounds
2 FS
2 PJ
5 dead hang pull ups

30kg, 30kg, 35kg, 35kg, 37.5kg, 40kg, 40kg

Push jerks terrify me. All those pushes do.

Great work by Silks - 47.5kg - nice!!
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Old 10-21-2008, 05:04 PM   #23
Dave Newman
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Re: CrossFit Sydney WOD Log

Tue AM PT was:

Lat pull downs (80kg) and seated rows (70kg). 2 secs on the pull and 2 sec on the release. 6 reps for 5 sets at about 80% effort.

1x Wide grip pullups, hold for 10 secs at top and lower for 3. 4 reps

5x 65kg squats for 7 rounds

MU ring practice. Dips to start, followed by practicing the trasition stage.
Ended up doing the muscle up with a little jump from the bottom......I was so so close to getting a proper MU. Really disappionted that I didnt but real happy with what i did achieve. I think I've got the strength to do a full MU, but may need to practice kipping pullups on rings first.....

Tue PM:

2x squats (upto 48kg)
2x Push Jerk (upto 48kg)
5 Dead Hang pull-ups
for 9 rounds

Nice and easy
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Old 10-22-2008, 03:08 AM   #24
Andrew Cattermole
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Re: CrossFit Sydney WOD Log

10 Rds
12 Burpees
12 Kipping Chins

17.48
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Old 10-23-2008, 02:33 AM   #25
Andrew Cattermole
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Re: CrossFit Sydney WOD Log

5km Drizzled Wet Run
22.14


First C&J since Shoulder Injury
Worked to and easy 60kg
Shoulder felt fine
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Old 10-23-2008, 04:15 AM   #26
Damien Stewart
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Re: CrossFit Sydney WOD Log

Rain, rain, go away...

Tonight was Kelly. Longest distance covered in my FiveFingers - feels great despite the wet.

My time: ~32 minutes.

Damo.
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Old 10-23-2008, 05:30 AM   #27
Alix Clark
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Re: CrossFit Sydney WOD Log

Thursday morning

15 consecutive DUs!! Woohoo!!

Then Bench Press and max rep dead hang pull ups.

BP - 5 reps
40kg
45kg
50kg
55kg (3)
50kg
40kg (8)

Pull ups
6, 5, 4, 5, 4, 4

Thursday evening
Kelly
5 rounds
400m run
30 Box jumps 22"
30 wall ball 14#

29:15 v cold, v wet, v hard. Loving it!!
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Old 10-23-2008, 02:18 PM   #28
Dave Newman
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Re: CrossFit Sydney WOD Log

Wed pm - Played my first game of footy in years. 5 a side after work. Kept pace with everyone really well and had no issue what so ever on the stamina front. I remember when I use to play at school, cause I was a small kid, I'd get shoved and bullied all the time....but not last night. I was easily the strongest on the pitch! YEAH!

Incidentally we won 2-1, mainly I think because we had Thierry Henry's doplerganger in our team!

Thurs AM - Didnt sleep well....only about 2 or 3 hrs, so stayed in bed.

Thurs night was filthy, horrible, nasty minging weather. Reminded me of being back home in Sheffield. Grey skies, howling winds and horizontal rain....loved it!

Kelly (not as rx'ed)
5rds:
400m
30 24" BJ's
30 10pound Wall Balls
24:44
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Old 10-25-2008, 03:38 AM   #29
Damien Stewart
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Re: CrossFit Sydney WOD Log

Not good today:

50-40-30-20-10 of BEs, DUs and situps. The DUs were my achilles heel! My calves were killing me from the WOD on Thursday - still getting used to the FFs! But hey, I'll finally have rock solid calves!

Anyway, DUs killed me. I had to cut it short as everyone else had finished. If I continued, I still might be doing it! Managed to get through 50-40-30 still, which burned a bit, a nice wakeup call for a Saturday morning.

Out on the water tomorrow - hope the weather is excellent!

Damien.
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Old 10-27-2008, 07:49 PM   #30
Andrew Cattermole
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Re: CrossFit Sydney WOD Log

4x 400m 2min rest
1.25
1.21
1.15
1.11
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