15-02-10

Mike...


Warmup:
1km row
Stick work
OHS with broomstick

Workout:
5 rounds of:
400m run
10 pullups
10 clapping pushups
10 box jumps to 24"

Time: ~25 minutes I believe, didn't hear my time when it was called out.

Finisher:
5 rounds of:
10 hanging leg raises
15 GHD situps
20 back extensions

Bjorn...


Warmup:
...

Workout:
Build up to 1RM snatch in 10 minutes...

Achieved 70kg snatch...PR!!

Finisher:
5 rounds of:
1 rope climb
50 double unders

Time:

13-02-10

Warmup:
4 rounds of 15 x OHS (broomstick) and 15 x pushups
Stick work on shoulders

Workout:
Fight Gone Bad - 5 rounds

Wall balls at 20 pounds
SDHP at 75 pounds
Box Jumps to 24"
Push Press at 75 pounds
Rowing for calories

Mike: Can't remember each round exactly.  I remember that first round was 127 and 5 round total was 476.

12-02-10

Warmup:
Stick work on shoulders
5 rounds of 20 x pushups and 20 x abmat situps
Practice thrusters, weighted bar

Workout:
5 rounds of:
500m row
7 thrusters at 60kg

Mike: 19:25
Bjorn: 17:something

Finisher:
100 pullups, partitioned as required, not for time.

Lots and lots and lots of squats 11-02-10

Warmup: Stick work on shoulders Practice squats Workout: Working up to 12RM back squat With Max Rep HSPU's in between rounds Mike: 15 x 40kg, 12 x 50kg, 12 x 60kg, 12 x 70kg, 12 x 80kg, 12 x 90kg, 12 x 100kg, 12 x 110kg, 7 x 120kg, 5 x 120kg Best HSPU's was 3 to one Abmat Bjorn: 15 x 40kg, 12 x 50kg, 12 x 60kg, 12 x 70kg, 12 x 80kg, 10 x 90kg, 12 x 90kg, 5 x 100kg, 4 x 100kg, 6 x 110kg HSPUs max - 7 to 1 abmat, 4 to ground Then... 10RM OHS With Max Rep MU's or Dips between rounds Mike: 3 x 10 at 40kg Regular Dips - 8, 9, 7 Bjorn: 10 x 40, 7 x 50kg, 10 x 50 kg, 5 x 60kg, 7 x 60kg MUs - 4, 3, 2, 3, 1 Finisher: 2km row or 4 x 500m with 30 sec rest Mike: 2km in 7:09 Bjorn: 4 x 500m - ave: 1:55

09-02-10

Warmup: Skipping and double under practice 1km row Stick work on shoulders Workout: 50 C2B pullups 50 burpees Mike: 8:25 (regular chins) Bjorn: I did Burpees first - 9:20 (Chest to bar) Finisher: 7 rounds of: Max handstand pushups 10 box jumps 1min break between rounds then... 3:00 total L-sit

08-02-10

Warmup: 1km row Stick work Practice cleans, deadlifts and push jerks Workout: "DT" 12 deadlifts 9 hang power cleans 6 push jerks Rx'd at 70kg Mike: 14:45 (@ 60kg) Bjorn:11:02 (@ 60kg)

Suffer on Saturday 06-02-10

Bjorn's Garage WOD: 5 rounds of: 15 back squats @ 80kg 10 Ring Dips 10 Ring Pull ups (with false grip) 17:40 Mike @ Schwartz's Warmup 5 rounds of: 15 air squats 25 Abmat situps Workout 5 Rounds of: 400m run 20 pullups 20 box jumps 30:45

4-02-10

Warmup
Some double under practice
Joint rotations
Practice cleans Shoulder passthroughs

Workout
Worked up to a 1RM clean and jerk
Mike: in pounds so not sure, but around 90kg i believe
Bjorn: Yes, the pound thing is a bit different. I think i worked up to 85kg.

Shoulder press Mike: 12 x 40kg, 8 x 45kg, 6 x 45kg, 5 x 45kg, 4 x 45kg
Bjorn: 10 x 40kg, 8 x 40kg, 8 x 40kg, 6 x 45kg, 4 x 45kg

Finisher
2km row

Mike: 6:56
Bjorn: 7:05

Chest pains 02-02-10

Workout:
1 run (670m)

3 rounds of:
10 C2B pullups
15 pushups

1 run

3 rounds of:
10 pullups
10 HSPU's

1 run

3 rounds of:
10 pullups
15 dips

Mike: 43:45 HSPU's were to 2 Abmats first round, the to 3 thereafter. Dips were on parallel bars (I'm banned from ring dips til further notice...).

Bjorn: 34:58 (1 abmat rounds 1 & 2, 2 abmats round 3)

Pinch and a Punch for First of the Month 01-02-10

Another WOD at Schwartz's...

Warmup:
1km Row

Workout:
5 rounds
15 SDHP's @ 40kg
15 Thrusters @ 40kg

Bjorn 12:06
Mike 15:12

Finisher:
3 rounds
Static knee hangs from pullup bar
then 20 abmat situps, feet anchored

2 rounds
15 knee raises from pullup bar
then 20 abmat situps, feet anchored

A night at Schwartz's Crossfit 15-01-10

Warm up
5 rounds
25 pushups
20 ab mat situps

Workout
4 rounds
15 deadlifts at 80kg
15 pullups
500m row

Bjorn - 18:03
Mike - 25:06