boring, big, broccolli, bollocks

[Anton]

MAX LIFTS:

DEAD

SQUAT

PRESS

POWER CLEAN

5 x 80
3 x 85

PUSH PRESS

5 x 70
3 x 75

OH SQUAT

5 x 82
3 x 85

FRONT SQUAT

5 x 115
3 x 125

SNATCH

CLEAN + JERK

WEIGHTED DIP

3 x 20


WODS

50 KB SNATCH

32kg- 2.07

100 KB SNATCH

24kg- 3.43
32kg- 5.05

CINDY- 20 rounds

JACK- 9 rounds + 3 push press

BARBARA- 25.38

JOSHUA- 18.53

KELLY- 25.39

NANCY- 13.15

HELEN- 9.30

GI JANE- 12.52

FRAN- 5.48

MANION- 33.34

MURPH- 42.20

FILTHY FIFTY- 19.49

JEREMIAH- 5.03

GRACE- 3.41

ANNIE- 8.10

KALSU- 17.33

JESUS- 17.42

BAD ANNIE- 13.41

MORRISON- 34.23

CAMP PENDLETON- 7 Rounds (21.14)

1 BAR LINDA- 8.28

ELIZABETH- 13.49

BRADSHAW- 26.06

30 MUSCLE UPS- 16.53

CROSSFIT TOTAL- 415 (155/60/200)

DEATH BY PULLUP- 14

[Anton]

3.5.2011


Military Press:

5x24
5x29.5
3x36
5x44
5x47
8x50

5x10x36

Crossfit

Run 400 metres 1.29

rest 1 min

5 Mins of:
5 kipping Pullups
10 Pushups
15 Air Squats 6.75 rounds

rest 2 mins

5 Mins of:
5 kipping Pullups
10 Pushups
15 Air Squats 5 rounds

rest 1 min

run 400 metres 1.52

[Anton]

4.5.2011


made this up myself;

2 12ft rope Climbs
run 200 metres
15 Wall Ball (squat down with a 9kilo medicine ball then extend and hit it on a target 10ft overhead)

AMRAP 20mins

8 rounds, 2 rope climbs, 200 metres, 6 wall ball

[Anton]

5.5.11

Deadlift

5x73.5
5x92
3x110
5x137.5
5x147
9x156

10x10x110

followed by

run 600 metres
10 rounds of 10 American KB swing (32k)
10 situps
run 600 metres


time: 16.32

[Anton]

Bench

5x35
5x44
3x52.5
5x66
5x70
10x74.5

10x10x52.5


followed by: (someones special birthday workout)

39 Front Squat @ 80kg
run 1 mile
39 back squat @ 80kg

time: 17.25

[ninearms]

Good to see you logging again.

You seen this?: http://wodshop.org/wods.html

[Anton]

Good to see you logging again.

You seen this?: http://wodshop.org/wods.html

that is so funny. only this morning i had the amazing idea of inventing a WOD generator. obviously with no computer skills whatsoever. glad someone beat me to it!!! thanks for the link!!

[Konstantin]

Good to see you logging again.

Marathon out the way, so gonna focus on some lifting for a while.

Boo!

[Anton]

09.05.2011


Back squat

5x58.5
5x72
3x86.5
3x116
3x122.5
8x130 (reckon might have been able to squeeze a couple more...didn't want to push to failure)

5x10x80


WOD:

3 power clean @ 60kg
7 pushup
21 Double Unders

AMRAP 12 mins ------------------> 12 rounds (just over 12 mins)

[Anton]

10.05.2011

Military Press


5x24
5x29.5
3x36
3x47
3x50
7x53.5

5x10x52.5


Followed by:

Tabata
8 rounds of each movement:

Burpee
KB American Swing @ 32 kg
24inch Box Jump
KB Goblet Squat @ 32kg

count the least reps done for each movemet:

6/7/7/6

total: 26


this was horrible.

[Anton]

11.05.2011


"Nancy"

Run 400m
15 Overhead Squat @ 42.5k

5 rounds


13 mins 15 secs

[Anton]

12.05.2011

Deadlift

why do deadlifts always make me nervous??

anyway.....

5 x 73.5
5 x 92
3 x 110
3 x 147
3 x 156
9 x 165

5 x 10 x 100


WOD

3 Power Snatch @ 45kg
7 Wall Ball
200m run

AMRAP 20mins ----------------> 11 rounds

[Konstantin]

What's 'Nancy' and 'AMRAP'?

[baldy]

why do deadlifts always make me nervous??

That is the fear kicking in! You cant get rid of it, just use it's power for good.

[Anton]

What's 'Nancy' and 'AMRAP'?

AMRAP means "as many rounds as possible" in a given time

and "nancy" is the name of a workout. Loads of the creossfit workouts are named after women or soldier who died. I have no idea why.