boring, big, broccolli, bollocks

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boring, big, broccolli, bollocks

Postby Anton » Fri May 06, 2011 12:29 pm

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
Last edited by Anton on Wed Feb 29, 2012 11:10 pm, edited 19 times in total.
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Re: boring, big, broccolli, bollocks

Postby Anton » Fri May 06, 2011 12:34 pm

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
Last edited by Anton on Fri May 06, 2011 12:50 pm, edited 1 time in total.
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Re: boring, big, broccolli, bollocks

Postby Anton » Fri May 06, 2011 12:37 pm

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
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Re: boring, big, broccolli, bollocks

Postby Anton » Fri May 06, 2011 12:41 pm

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
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Re: boring, big, broccolli, bollocks

Postby Anton » Fri May 06, 2011 12:44 pm

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
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Re: boring, big, broccolli, bollocks

Postby ninearms » Fri May 06, 2011 2:55 pm

Good to see you logging again.

You seen this?: http://wodshop.org/wods.html
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: boring, big, broccolli, bollocks

Postby Anton » Fri May 06, 2011 4:07 pm

ninearms wrote: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!!
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Re: boring, big, broccolli, bollocks

Postby Konstantin » Sat May 07, 2011 10:11 am

Good to see you logging again.

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


Boo!
:wink:
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: boring, big, broccolli, bollocks

Postby Anton » Mon May 09, 2011 12:31 pm

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)
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Re: boring, big, broccolli, bollocks

Postby Anton » Tue May 10, 2011 12:26 pm

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.
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Re: boring, big, broccolli, bollocks

Postby Anton » Wed May 11, 2011 9:46 am

11.05.2011


"Nancy"

Run 400m
15 Overhead Squat @ 42.5k

5 rounds


13 mins 15 secs
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Re: boring, big, broccolli, bollocks

Postby Anton » Thu May 12, 2011 12:32 pm

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
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Re: boring, big, broccolli, bollocks

Postby Konstantin » Thu May 12, 2011 12:54 pm

What's 'Nancy' and 'AMRAP'?
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: boring, big, broccolli, bollocks

Postby baldy » Thu May 12, 2011 1:02 pm

Anton wrote: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.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: boring, big, broccolli, bollocks

Postby Anton » Fri May 13, 2011 1:27 pm

Konstantin wrote: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.
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