no wod

no wod

Rest day

Had a massage today. My upper back and neck pulled up very tight and painful from last three days of training. Will rest it up for the next few days.

amrap in 20min
5 HSPU
5 Bar dips
5 Push press, 60kg

5 complete rounds

very weak effort

for time:

15 reps 70kg BB squat clean
30 Toes to bar
30 Box jumps 24" box
15 Muscle ups
30 PushPress /PushJerk 20kg DBs
30 Double Unders
15 reps 60kg Thruster
30 Pullups
30 Burpees
100m OH Walking lunge with 20kg plate

43min

MU's held me up and this workout was just plain fuckin hard!

"Tulliah"
2 rounds
23 squat cleans, 40kg
12 Kettlebell snatches per arm, 24kg

7:02

Christmas day - day off

amrap in 20min

run 400m
max ring dips

Score - 65

21 pullups
21 HSPU
18 pullups
18 HSPU
15 pullups
15 HSPU
12 pullups
12 HSPU
9 pullups
9 HSPU
6 pullups
6 HSPU
3 pullups
3 HSPU

47:46 strict pullups, head to ground HSPU

rest day

21-15-9
Deadlift, 100kg
HSPU
9minutes

Had massage 1.5hr after first wod

amrap in 15min
7 Wal ball burpee
7 KTE
7 pushups

got 9 rounds

no wod

no wod

No workout

AMRAP in 20min:
Row 500 meters
25 Turkish Get-ups with a 24 KB

1 round + 500m row and 4 get ups

Rest. Then done a NSC 400m lap - 1:20

Very tough wod. I haven't done get ups in a while and I was hurting on them big time.

1.5 hours later I done the 7pm group class workout

5 rounds for time of:
run 200m
12 ring pushups
9 squat cleans

Great/hard workout i got beat by jimmy by 5 seconds.

Will do fitness tests and body measurements

No wod today. early rest day. Will do 4 days straight. Good strength cycle coming up. on the back squat day I will do Box Squats.

Been painting the gym!

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

115kg
65kg
150kg

PB's
130kg
75kg
165kg

HSPU x 10

Strength in down and has been down for around 6months. I think im use to the basic lifts and need to mix it up more and diet plays leading role in decline.

Long time no entry!! Just been super busy with the gym and a little lazy also. Time to get back on track. Full time training for the CrossFit Games NSW&ACT sectional on the 20th & 21st of Feb 2010 starts now!

Going to train every single day leading up to the sectional. Will follow a three on one off split but on the rest days will work on whatever and be very strict with the diet.

Today's session

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Nice workout today. Chest will be sore