Training Log July 08

Thursday 31/7/08 Cook and Phillip Park

4x400m

O lifts: 90% Snatch2x1 (32.5)
            90% Clean and Jerk 3x1 (42.5)

3 Rds: Row 400m
             7 Box Jumps
            10 GHD Sit Ups

Wednesday 30/07/08 Cook and Phillip

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Time: 12:02min

I had to do it indoors as I did not have the key from the door. Aircon at the gym was again off :-( I got used to do my workout outdoor and wouldn't go bakc to gym, NEVER EVER!

KB was 20kilos instead of 24 but did nice over-head swings. Slowly getting there, next time will do 24!

Adds on:
Back squat - 80% x 2 x 5  (50kg)
Snatch - 80% x 1 x 4 (30kg)

Tuesday 29/07/08 Cook and Phillip Park

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Time: 7:21min

Weighted Push Ups 3x5 (10,10,15,15,15)

Monday 28/07/08 Cook and Phillip Park

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Time: 22:10min

Sunday 27/07/08 CrossFit Day Off 2:-)

Rowing - real river rower, again more calluses:-) IT's so great but:-)

Mountan Biking in Royal NP - Lady Carrington Drive -40km

Saturday 26/07/08 CrossFit Day Off 1

Surfing - Maroubra Beach -> water is sooooo cold

Friday 25/07/08 Cook and Phillip Park

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Pull-ups

Time: 4:30min

Swim 1K

Thursday 25/07/08

O-lifts: Snatch 1x4  32kg

Clean and Jerk 1x4  45kg, 47.5 failed on Jerk

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments: 10, 12.5, 12.5, 15, 15
BW 55kg

Wednesday 24/07/08 Cook and Phillip Park

Row 2K - 8:40min - was strangely tired, couldn't pull and my legs were totally stoned

Push jerk 3-3-3-3-3 reps

Post loads to comments - 40, 40, 40, 42.5, 42.5kg

Swim 1 K

Tueday 23/7/08

No time (and energy) for CrossFit -> three SPIN classes:-(

Monday 22/7/08 Cook and Phillip Park

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 27:04 min

Sunday 20/7/08 CrossFit Day Off

Tennis and Basketball

Saturday 19/7/08 Cook and Phillip Park with Silke

5 Rds 1min for Cal, Reps, 30s rest between Rds

Row  117, 15, 16, 16, 16
GHD Sit Ups 17, 17, 16, 15, 14
DU's 14, 18, 30,34, 34
Box Jumps 70cm 11, 11, 10, 11, 11

Was harder than I thought. Especially Box Jumps after Double Unders.

Friday 18/7/08 Cook and Philllip Park

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps -> 35kg

Post rounds completed to comments - 5 Rds + 15 Push Ups

My shoulders died on 2nd Rd:-)

Thursday 17/7/08 Cook and Philip Park

Deadlift 5-5-5-5-5 reps

Post loads to comments - 50,55, 55,60,60

My lower back is still in pain, had to substitued with SUMO DEAD LIFT. Felt good actually.

Evening session - practising 1 arm pull ups

Wednesday 16/7/08 Cook and Phillip Park

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups - 1 MU + 8 Ring Rows+8 Push Ups

Post rounds completed to comments - 8Rds

Tuesday 15/7/08 Cook and Phillip Park

Four rounds for time of:
Run 400 meters > Row 500m
50 Squats

Time: 16:42min

Monday 14/7/08 Cook and Phillip Park

It's so hard, still need to work on my L-Pull Ups. Looong way to go:-(

For time: 22:40min
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups - Strict Pull Ups+Knees to Elbows
7 Handstand push-ups
9 L Pull-ups - Strict Pull Ups+Knees to Elbows
5 Handstand push-ups
11 L Pull-ups - Kipping Pull Ups+Knees to Elbows
3 Handstand push-ups
13 L Pull-ups - Kipping Pull Ups+Knees to Elbows
1 Handstand push-up
15 L Pull-ups - Kipping Pull Ups+Knees to Elbows