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Old 01-29-2014, 03:17 AM   #1
Josh Turnpike
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Location: Sydney  Australia
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Crossfit Football in Australia

Didn't really know where else to post my log so thought it may as we'll be here. Very first time on CFfb and very first workout on it. I work out from my garage with very limited equipment and I'm quite fat and weak so will be plenty of subs and scales along the way. Feel free to hit me up with any questions, comments or feedback.

Tues 28/1/14:

Strength
5rm deadlift: 80kg x 5

Skill
7 rounds:
Max strict pronated pull-ups (6,5,5,4,5,4,3)
10 hollow rocks

Wed 29/1/14:
Rest day
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Old 01-30-2014, 07:22 AM   #2
Josh Turnpike
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Re: Crossfit Football in Australia

Thursday 30/1/14

Conditioning:
3 Rounds For Time: (Scaled down from 5 rounds)
12 x 20kg barbell lunges
12 x pushups (scaled down from ring dips)
1 x 50 yard shuttle sprint (25 each way)

Time: 5:53 and then same time again to regrow another lung since i toasted mine

Strength:
Benchpress: 3 x 5 x 50kg
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Old 02-02-2014, 01:29 AM   #3
Josh Turnpike
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Re: Crossfit Football in Australia

Friday
Got home from work pretty late and wussed out

Saturday
Was too busy socialising

Sunday
Rest day

Monday - better get back into it!
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Old 02-03-2014, 05:32 AM   #4
Josh Turnpike
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Re: Crossfit Football in Australia

Monday 3 / 2 / 14:

Strength:

Squat 3x5x60kg

Conditioning:

AMRAP 9 minutes:
3 x Pushpress 30kg
5 x ballslams (subbed 10kg plate as dont have a ball yet)

Managed 11 rounds even, pretty happy with that.
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Old 02-04-2014, 06:41 AM   #5
Josh Turnpike
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Re: Crossfit Football in Australia

Tuesday 4 / 2 / 14

Strength:

Deadlift 5rm: 5 x 85kg (Added 5kg to last week)

Conditioning:

5 Minutes (Scaled down from 10 minutes) :

2 x 40kg Powercleans on the minute
Max rep strict pronated pullups for remainder of the minute

Got 8 the first round, dwindled down to 2 in the last. Holy crap my hands went numb from deadlifts, powercleans and pullups
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Old 02-06-2014, 07:14 AM   #6
Josh Turnpike
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Re: Crossfit Football in Australia

Wednesday 5 /2 / 14

Rest Day

Thursday 6 / 2 / 14

Strength

Squat 3x5x62.5kg (Added 2.5kg from last time)
Bench 3x5x51kg (Added 1kg from last time)

Conditioning

5 rounds:
30 seconds of max reps of press using a 10kg plate (was meant to be a KB but i dont have any, was also meant to be a push press but i just did press)
30 seconds of isometric hold in back extension position

Was meant to be 60 seconds rounds by i scaled down to half.
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Old 02-08-2014, 05:01 AM   #7
Josh Turnpike
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Re: Crossfit Football in Australia

Friday 7/2/14

Played about 2 hrs of 3v3 basketball non stop. Havent played in a long time so even though it was good fun, Im completely out of shape. I figured this could be my conditioning session for the week which is usually on Saturday, and Saturday I'd do Friday's workout.

Saturday 8/2/14

Had planned to do Fridays workout by way too sore, absolutely everywhere.

Sunday 9/2/14

Rest day
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Old 02-08-2014, 06:51 AM   #8
Tim Alford
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Re: Crossfit Football in Australia

Hey Josh, I saw the Crossfit Football and decided to take a look! I started doing it like a week before you, it's been great so far! I'll check in on your progress, how long do you plan on doing CFFB? (I've decided I'll go 6 months then re-evaluate my progress.) Good luck!
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Old 02-10-2014, 04:38 AM   #9
Josh Turnpike
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Re: Crossfit Football in Australia

Quote:
Originally Posted by Tim Alford View Post
Hey Josh, I saw the Crossfit Football and decided to take a look! I started doing it like a week before you, it's been great so far! I'll check in on your progress, how long do you plan on doing CFFB? (I've decided I'll go 6 months then re-evaluate my progress.) Good luck!
Thanks Tim. According to the guide they usually get 10-20 weeks out of Amateur progress. So I'll probably complete that then re-assess from there. Hopefully by then muscle memory kicks in and I get my 140 kg squat / 180 kg deadlift back. Do you have a log somewhere I can follow?

About to do Monday's - if I don't report back in an hour send an ambulance.
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Old 02-10-2014, 05:55 AM   #10
Josh Turnpike
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Re: Crossfit Football in Australia

Monday 10 / 2 / 14

Strength:

Squat: 3 x 5 x 65kg (added 2.5kg to last time)
Press: 3 x 5 x 32.5kg

Conditioning:

4 Rounds (scaled down from 8) for time:
10 x American swings with a 10kg plate (sub for med ball throws as dont have one)
1 x 50 yard sprint (25 yards each way)

Finished in 2:50
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