boring, big, broccolli, bollocks

[Anton]

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

strength wise...getting stronger! body wise.....kind of getting leaner and more athletic shaped maybe....but eating like a horse so if i let up on the training at all i put on weight super quick!

[Anton]

run 400m
30 wall ball
20 box jumps
X 5

Is this outside in a group? Sounds good.

it is in a group. the running bit is outside...the other stuff happens in a big garage area. and i meant to write 30 box jumps!!!

[Anton]

29.11.2011

Good Mornings

5 x 50
5 x 60
5 x 70
5 x 80
5 x 90
5 x 100

WOD

20 seconds work, 10 seconds rest of

Manmakers
ball slams
boxjumps

Each movement is performed for 8 rounds of 20 seconds, no rest between changing movements.


--------------> 178 reps

[Anton]

01.11.2011

Deads

5 x 80
5 x 100
5 x 100
3 x 120
5 x 150
5 x 160
9 x 175


WOD

3 power clean @ 60kg
7 ring pressups
9 keg jumps (jump over a keg)
AMRAP 8 minutes

----------> 8 rounds + 3 power clean

[Anton]

2.11.2011

Bent over rows

5 x 50
5 x 55
5 x 60
5 x 65

WOD

run 400
50 situps
run 400
50 pressups
run 400
50 squats


-------------> 10.20

[baldy]

[Anton]

ooops...been a bit slack! Had this crossfit open comp which started a couple of weeks ago..... http://www.londonthrowdown.com/

[Anton]

6.12.2011

1st qualifier:

Complete in any order or breakdown…

75 Thrusters 35/25kg
75 Burpee bar hop-overs
75 Pull-ups


i did 5 x 15 big mistake

----------------------> 19.40

[Anton]

08.12.2011

2nd Qualifier


30 x powerclean @ 40kg

5 Shoulder-to-overhead 60kg
7 Front squats 60kg
9 Toes-to-bar

X 5

30 x powerclean @ 40kg

-------------------------->13.25

[Anton]

10.12.2011


3rd Qualifier



100 Double unders
30 Knee to elbow + pull-up
30 Hang snatch @ 35 kg
100 Double unders


--------------> 17.58

[Anton]

12.12.2011

re-did 1st qualifier

Complete in any order or breakdown…

75 Thrusters 35kg
75 Burpee bar hop-overs
75 Pull-ups


did 15x5 reps of each movement instead

------------------>17.16 (2.5mins quicker)




qualifiers closed. came 209th overall!

[Anton]

13.12.2011

Squat

5 × 65
5 × 81
3 × 97.5
3 × 130 [20,20,15]
3 × 137.5
4 × 150

felt very weak!!!


WOD

Beginning of the minute- 5 kb swings @ 32kg
remainder of minute- as many pushups as possible

x 10 minutes

------------------> 144 pushups

[Anton]

14.12.2011

Press

5 × 26
5 × 32.5
3 × 38.5
3 × 51
3 × 55
3 × 57.5

Push Press:

5 x 60
5 x 65
5 x 70
1 x 75
2 x 75

WOD

with 9kg slamball

10 walking lunges with slamball overhead
10 slam balls

X 10

---------------------> 8. 58 ( but i think coach missed one of my rounds)

actually really quite hard!!!

[Anton]

16.12.2011

xmas party last night. feeling preeeeeeeeeeeety sheeeeeeeeeeeety

Deadlift


5 × 80
5 × 100
3 × 120
3 × 160
3 × 170
5 × 185

WOD

10-9-8-7-6-5-4-3-2-1 reps of:

deadlift
powerclean
push press/jerk

@ 50kg

-------------------->10.12 mins


never dry heaved so much in a wod ever. drinking sucks.

[Anton]

19.12.2011

Squat

5 x 60
5 x 100
5 x 120
3 x 130
4 x 158.5


WOD

10 thruster @ 30kg
10 boxjumps @ 24inch
run 100

AMRAP 5 mins

rest 1 min

X 5

round 1: 3 rounds + 10 thruster
round 2: 3 rounds + 6 thruster
round 3: 3 rounds + 10 thruster