boring, big, broccolli, bollocks

[Anton]

10.02.2012

WOD

in 10kg weighted vest

run 400
3 x (5 pullups, 10 pushups, 15 squats)
run 400
5 x (5 pullups, 10 pushups, 15 squats)
run 400
7 x (5 pullups, 10 pushups, 15 squats)


-------------> 23 mins

[Anton]

13.02.2012

WOD

21-15-9

KB swings @ 25kg
weighted vest Chirpees

------------------> didn't time it

[Anton]

14.02.2012

AM

2 x 10min rounds on heavy bag

PM

OVERHEAD SQUAT

5 x 40
5 x 50
5 x 60
5 x 70
5 x 82 PB

WOD

10 DB Lunge @ 15kg (each hand)
16 KB swing @ 40kg
200m run

AMRAP 12 mins

---------------------> 4 rounds (12.23)

[Anton]

15.02.2012

POWER CLEAN

5 x 50
5 x 60
5 x 70
5 x 80
3 x 85
f x 90
3 x 85
5 x 70
5 x 70

exploding to early!!! (story of my life)


WOD

30 Muscle Ups

----------------> 16.53

couldn't believe this. Most i'd ever got in succession is 8

[kallefs]

WOD

30 Muscle Ups

----------------> 16.53

couldn't believe this. Most i'd ever got in succession is 8

Insane! Good job.

[baldy]

POWER CLEAN ....
exploding to early!!! (story of my life)

Finish the pull, drive onto your toes then dive under.

30 muscle ups is crazy, you got a video, would be great to watch.

[Anton]

yeah...i never finish the pull!!!! i get nevous and yank it early! thanks baldy...never thought about my toes before

AND..just like to say muscle ups are kipping...not hardcore gymnastic styleee...

[baldy]

yeah...i never finish the pull!!!! i get nevous and yank it early! thanks baldy...never thought about my toes before

AND..just like to say muscle ups are kipping...not hardcore gymnastic styleee...

Yeah getting onto my toes is good cue for me also, I try not dive under until I am up on my toes (this is what I tell my mind, reality is probably totally different).
I need to try this kipping thing, if it gets me to do a muscle up, might be worth the shame.

[Anton]

16.02.2012

front squat

5 x 60
5 x 80
5 x 100
5 x 110
5 x 115 pb

WOD

with 25kg dumbells
in one minute do-7
1 pushup
1 deadlift
1 hang squat clean
6 alternating push press

rest 1 minute

x 5

-------->2 rnds+1sc/2rnds+1sc/2rnds/1rnd+3pp/1rnd+3pp

[Anton]

17.02.2012

Run 10 miles

to Crossfit Gym-
weighted dips + weighted pullups

Run 2 miles


knee fucked.

[Anton]

19.02.2012

WOD


10 Deadlift @ 140kg
10 boxjump @ 30inch
400m Row

X 4

-------------------> 14.11

b r u t a l

[Anton]

21.02.2012

sundays wod a bit stupid. Back frikkin hurts!

10 mins heavy bag

5 ring dips
5 kettlebell curls

X 10

10 mins heavy bag

[Anton]

22.02.2012

WOD I

run 400m
50 airsquats

X 4

--------> 14.20

WOD II

"death by pullup"

first minute do 1 pullup, second min do 2 etc etc

--------> 14 mins completed

WOD III

in 10kg weighted vest


200m sandbag carry @ 40kg
15 burpees

AMRAP 20

----------------> 6 rounds (21.12)

[Anton]

23.12.2012



10 mins heavy bag

10 pushups
10 squats

x 10

10 mins heavy bag

[Anton]

24.12.2012

VERY HUNGOVER>>>

WOD

5 dips
5 kb snatch per side @ 25
10 burpees

AMRAP 12 mins

------------------> fuck knows