boring, big, broccolli, bollocks

[Anton]

how long have you been doing the crossfit stuff and how has it affected your deadlift?

hey. been doing crossfit for about 2 years...and all my lifts have been steadily going up. I think my deadlift max was around 170 when i started...and its probably about 220 now.

[Anton]

12.11.2011

2 x 10minutes on heavy bag

2 minutes rest between rounds

[Anton]

14.11.2011

AM

15 mins heavy bag


PM

20 kb snatch (10 each arm @ 24kg)
20 pushups
20 situps

X 5

--------------> 12.13


10 mins heavy bag

[Anton]

15.11.2011

Squat

5 x 60
5 x 80
5 x 100
3 x 120
3 x 140
4 x 156



WOD

3 Squat Clean @ 60kg
7 KB swing @ 32kg
11 box jump

AMRAP 12 mins

---------------------->6 rounds + 3 Squat Clean + 3 swing

[Anton]

16.11.2011

WOD

3 hand stand pushups
4 pullups
5 burpees
10 situps

X 7


didn't time this

[Anton]

17.11.2011

AM

50 kb snatch @ 25 kg (alternate every 5)
50 kb PushPress@25kg (alternate every 5)

X 2

----------------------> 11min 23

PM

deadlift


5 x 80
5 x 100
5 x 120
5 x 140
3 x 170
5 x 192.5

[Anton]

19.11.2011

Press

5 x 30
5 x 40
5 x 50
3 x 55
2 x 61.5


WOD

run 400
75 pushup
run 400
75 swing @ 25kg
run 400

---------------------> 13.38

[Anton]

19.11.2011


WOD

100 burpees

-------------------> 6.39


urgh!

[Anton]

22.11.2011

Power Clean

tech...working up to 70kg

WOD

one minute for each of:

Dumbell push press @ 20kg
Sumo deadlift hi pull @ 32kg
Slamball situp
Boxjump
Burpee

rest 1 minute

X 3

(count total reps)

------------------------> 284 reps

[Anton]

23.11.2011

Push Press

Tech....then

62.5 x 11

WOD

Run 400m
21 kettlebell swings @ 32kg
12 pullups
rest 2 minutes, repeat for 3 rounds.


------------------> 3.01 / 3.16 / 3.30

[Anton]

24.11.2011

Front Squat

5 x 60
5 x 80
5 x 100
3 x 110
3 x 122.5 PB

WOD

Run 300 m
20 situps
10 ring dips
as many rounds as possible in 15 minutes.


--------------> 6 rounds

[Anton]

26.11.2011

WOD

two straight after each other- no rest.


"Grace" + "Kelly"

30 ground to overhead @ 60kg

+

run 400m
30 wall ball
20 box jumps
X 5


-----------------> approx 37mins (lady doing timing got a little confused)

[Anton]

28.11.2011

AM

Press

5 x 30
5 x 40
5 x 50
3 x 56.5

GETTING WEAKER!!!!

Push Press

5 x 56.5
5 x 60
5 x 65
4 x 70
4 x 70

WOD

100m KB Farmers walk (1 x 32.5kg 1 x 25kg )
15 burpees

AMRAP 12mins

-----------------------> 4 rounds + 1 walk + 13 burpees

15 mins heavy Bag


PM

Squat

5 x 60
5 x 80
5 x 100
5 x 120
5 x 130
9 x 142.5

WOD

50 KB snatch @ 32kg

---------------------> 2.05

[vegan hal]

hey Anton. your crossfit is kickin ass. you noticing any specific changes? strength-wise? body-wise?

[Konstantin]

run 400m
30 wall ball
20 box jumps
X 5

Is this outside in a group? Sounds good.