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Old 08-02-2010, 02:21 PM   #11
Alex Eltherington
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The Shake-up

Coach Ken was back today, which gave us a chance to chat about my goals.

Current goal: Make it past the sectional's to the regional's in 2011
Coach Ken's thoughts: It would be better to make this a bigger goal such as reaching the Games, and move it out further, say 2012 and then forget about it. The next thing to do is to define a current goal, say, RX'ing every workout and don't give this a timeline.
My thoughts: This makes any other goals along the way more easily definable and also moveable with the one big goal always at the back of my mind. It just makes sense.

So there you go...
Long term goal: CrossFit Games
When: 2012
Medium term goal: CrossFit Regional Qualifiers
When: Before the Games
Short term goal: RX all workouts
When: Whenever
Really short term goal: Significantly improved form
When: Every time
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Old 08-03-2010, 04:02 PM   #12
Alex Eltherington
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4th August 2010

Warmup
Double Unders - 1min
Speed and Agility warmup -8 min
Lift
4x5 Overhead Squat
40kg-45kg-50kg-55kg
WOD:
10-9-8-7-6-5-4-3-2-1 for time (18:34)
Power Clean (40kg)
KB Swing (24lbs)
Box jump (24")
MB slam (10kg)
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Old 08-05-2010, 01:01 AM   #13
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5th April 2010

Warmup
Double unders - 1 min
Stretching warmup
10 x 1 leg wall slams
Lift
Front Squat 5-5-5 3-3
60kg-70kg-80kg-f-f
WOD
10-9-8-7-6-5-4-3-2-1 for time (11:03)
Farmers Walk (24kg)
Burpees
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Old 08-25-2010, 07:56 PM   #14
Alex Eltherington
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26th August 2010

Play/Practice 10-15 minutes of fun before the workout gets me in a great mood.
Handstand
Handstand pushup
Handstand walk
Kip
Pose running
Warmup
Coach Ken warmup - always changes (10 min)
Lift
Push Jerk 1-1-1
70kg-75kg-80kg(f)
Workout
7 Rounds for time (18:32)
7 DB Thrusters
7 Burpees
7 Box jumps (24")
7 Pullups
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Old 09-22-2010, 07:38 PM   #15
Alex Eltherington
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Re: Road to the regional's

OK, been a while since I last posted.

Still doing three days a week. I hope to change that in the next couple of weeks to five.

The last three weeks I have noticed that my times are improving a lot, but my weights have decreased. I am dropping about a kg in weight that I can lift every week.

I am hoping that it is just down to my body regrouping, more concentration on improving technique and probably in part to do with still minor a lack of nutrition.
I now take in about 2500 calories a day when I was on about 1600. I know I still need to increase this but I want to wait until I start doing SS on top of my training at night.

Also my body weight has started to climb, very slowly, and I am down to about 10%bf acording to the same measurement methods I have always been using.
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Old 09-22-2010, 08:05 PM   #16
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Re: Road to the regional's

Practice
Muscle-up
Warmup
CFC warmup
Lift
Split Jerk 1-1-1
60kg-60kg-60kg
WOD
For time (18:15)
50 Double unders
20m burpee long jump
20m overhead lunge
40 Double unders
20m burpee long jump
20m overhead lunge
30 Double unders
20m burpee long jump
20m overhead lunge
20 Double unders
20m burpee long jump
20m overhead lunge
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Old 09-30-2010, 12:03 AM   #17
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Re: Road to the regional's

Warmup
General
Lift/Skill
Gymnastics
WOD
20m lunge
21 Pull-ups
21 Sit-ups
20m lunge
18 Pull-ups
18 Sit-ups
20m lunge
15 Pull-ups
15 Sit-ups
20m lunge
12 Pull-ups
12 Sit-ups
20m lunge
9 Pull-ups
9 Sit-ups
20m lunge
6 Pull-ups
21 Sit-ups
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Old 10-11-2010, 07:02 PM   #18
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5/10/2010

Warmup
Generic
Lift/skill
Push-Jerk
WoD
for time (11:27)
10-9-8-7-6-5-4-3-2-1
Plyo Press-up
Chest to bar pull ups
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Last edited by Alex Eltherington : 10-11-2010 at 07:04 PM.
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Old 10-11-2010, 07:04 PM   #19
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6/10/2010

Warmup
Generic
Skill/lift
Snatch to wide arms
WoD
for time (16:13)
45 Double Unders
45 DB Push press
45 ring rows
45 toes to bar
45 Double unders
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Old 10-11-2010, 07:06 PM   #20
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7/10/2010

Warmup
Generic
Skill/lift
Thrusters 5-5-5 (50kg-55kg-55kg)
WoD
for time (22:24)
800m run
5 rounds of Cindy
800m run
5 rounds of Cindy
800m Run
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