boring, big, broccolli, bollocks

[Anton]

22.06.2011

Dead

5 x 100
5 x 120
3 x 140
5 x 150
14 x 160


WOD

75 wall ball (10ft target, 9kg ball)
run 100m whenever you have to put the ball down or drop it

-------> 3mins 46 (put ball down 2 times)

[thestoatyone]

14 reps at 160kg? Oooof!

[Anton]

14 reps at 160kg? Oooof!

indeed!

23.06.2011

WOD
(a quick one)


100 KB snatches @ 25k

--------> 4.06

[vegan hal]

14 reps at 160kg? Oooof!

yeah, especially since my 1RM is just 163.3. great job Anton. you're a BEAST!

[Anton]

been on holiday! did a few workouts though:

10k run

3 strict pullups, 5 clapping pushups, 15airsquats amrap 20mins (did this twice)

50 burpees, 50 situps, 40bp, 40su, 30bp, 30su, 20bp , 20su, 10bp , 10su

5 pullups, 10 pressups, 15 squats

10 pushups, 10 squats X 10

100 pushups

50 pullups

swimming

etc etc

didn't time anything as couldn't be bothered. no lifting all week. probably just what i needed

[Anton]

05.07.2011

Squat

5 x 60
5 x 75
3 x 90
5 x 110
5 x 120
10 x 127.5

Press

5 x 25
5 x 35
3 x 42.5
5 x 48
6 x 52.5

WOD

5 x DB thruster @ 20kg
10 x pushups
200m run

AMRAP 15mins

----------------> 9 rounds

[Rach]

22.06.2011

Dead

5 x 100
5 x 120
3 x 140
5 x 150
14 x 160


WOD

75 wall ball (10ft target, 9kg ball)
run 100m whenever you have to put the ball down or drop it

-------> 3mins 46 (put ball down 2 times)

cor blimey that's some deadlifting What's the wall ball exercise involve?

[Anton]

22.06.2011

Dead

5 x 100
5 x 120
3 x 140
5 x 150
14 x 160


WOD

75 wall ball (10ft target, 9kg ball)
run 100m whenever you have to put the ball down or drop it

-------> 3mins 46 (put ball down 2 times)

cor blimey that's some deadlifting What's the wall ball exercise involve?

thanks. here is a wall ball:

http://www.youtube.com/watch?v=eDnox_RZyDU

but with 9kg ball and 10ft target

[Anton]

07.07.2011

insomnia.

Power Clean Tech.....up to 80kg

[Anton]

07.07.2011

Overhead Squat

5 x 30
5 x 40
5 x 50
5 x 60
5 x 70
5 x 75

WOD

100 x KB snatch @ 32kg (must do equal left and right hand)

--------> 6.25 mins

[Anton]

08.07.2011

Dead (recycling week 1 of wendler again)

5 x 100
5 x 120
3 x 140
5 x 150
12 x 160

saved a bit for this:

WOD

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 9kg ball
Box jump, 24 inch box
Kettlebell swings, 32kg

-------> 34.23mins

literally the hardest fucking thing i have ever done in my life. truly horrible.

[Anton]

11.07.2011

Press

5 x 25
5 x 31
3 x 37.5
5 x 50
5 x 52.5
7 x 55

WOD

Five rounds for time of:

Run 400 meters
65kg pound Deadlift, 20 reps
20 Push-ups
65kg pound Deadlift, 10 reps
10 Push-ups

----------> 20.07mins

[vegan hal]

fun log Anton. you're mixing it up a lot. the cross-fit medley you did must've been brutal.

[Anton]

fun log Anton. you're mixing it up a lot. the cross-fit medley you did must've been brutal.

thanks vegan hal. crossfit may be full of meat pushing fundamentalists, but it does have variety!

[Anton]

12.07.2011

Squat

5 x 60
5 x 75
3 x 95
3 x 120
3 x 130
7 x 135

felt heavy!

WOD

Max reps kipping pullups
run 200m
AMRAP 10 minutes

23/12/9/8/8/8/8------> 76total pullups