Squat Clean 1-1-1-1-1-1-1
Comments - Worked on TECH for all of this WOD, did the 20k bar for about 20 lifts then went to 30k and then 40k! Have to admit was worried about this one, but got on well. Looking forward to the next time cleans come up.
Warm Up - Full with GRAV for the pull ups. So OH Squat, Sit Ups, Pull ups, Dips and Back Raises...15x3! just need to drop the weight off the pull ups quick smart!
EOW - Curl bar and over head swings with 25k plate!
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Monday, December 21, 2009
Saturday, December 19, 2009
19-Dec Home fun...
Walked into town from my place with the little lady, was about 6-7k!
Then it was 5 rounds of 5 chin ups and 10 push ups.....all good for a home WOD!
Then it was 5 rounds of 5 chin ups and 10 push ups.....all good for a home WOD!
Wednesday, December 16, 2009
16-Dec CrossFit WOD
CFWU(full with GRAV help for PU & Dips)
WOD: Back Squat 3-3-3-3-3 reps
EOW: 25kg overhead swirls @ 40kg Bicep bar curls...yes curls!
Comments: 80kg-90kg-100kg-105kg-107.5kg, could hace gone 10% harder I recon, last set were tough, but was more working on tech and nice weight on this one!
WOD: Back Squat 3-3-3-3-3 reps
EOW: 25kg overhead swirls @ 40kg Bicep bar curls...yes curls!
Comments: 80kg-90kg-100kg-105kg-107.5kg, could hace gone 10% harder I recon, last set were tough, but was more working on tech and nice weight on this one!
Tuesday, December 15, 2009
15-Dec Jits & Judo
Class last night was just some practice on Judo and sparring, got my right arm stuck in a GI and twisted my tricep....not nice!
Then did some Jits, wasnt feeling too hot to be honest, didnt last too long....we worked on Guard posture again and not getting tied up and trying to trap an arm!
Then did some Jits, wasnt feeling too hot to be honest, didnt last too long....we worked on Guard posture again and not getting tied up and trying to trap an arm!
Monday, December 14, 2009
14-Dec CrossFit WOD & Soccer Training
Was strapped for time at lunch today...so banged out the full CFWU and then some overhead 20kg spins.
Then it was soccer match for an hour that night, just some cardio, nothing too crazy!
Then it was soccer match for an hour that night, just some cardio, nothing too crazy!
Thursday, December 10, 2009
10-Dec Jits Class
Usual class tonight, good warm up and then worked on guard posture and also the 'Chicken Wing' guard pass!
Posture:
1. Back on heels, not stright up.
2. Head up
3. Grip belt or pants and collar of the GI.
4. ensure good balance and strong base!
Chicken Wing:
1. Pin arm, start to pass under there body to your other hand.
2. As you pass the arm, tripod your body, standing and head down as you pass arm.
3. Pull guy off the mat and up, then use that arm to open guard and push knee to mat.
4. Drop guy on the shoulder of the tied arm, then knee over open leg
5. Cross your other legs as you pull the other out to ensure they dont get half guard.
Wonder if anyone can read this and actually understand it??? ;)
Good class!
Posture:
1. Back on heels, not stright up.
2. Head up
3. Grip belt or pants and collar of the GI.
4. ensure good balance and strong base!
Chicken Wing:
1. Pin arm, start to pass under there body to your other hand.
2. As you pass the arm, tripod your body, standing and head down as you pass arm.
3. Pull guy off the mat and up, then use that arm to open guard and push knee to mat.
4. Drop guy on the shoulder of the tied arm, then knee over open leg
5. Cross your other legs as you pull the other out to ensure they dont get half guard.
Wonder if anyone can read this and actually understand it??? ;)
Good class!
Wednesday, December 9, 2009
9-Dec CrossFit Football WOD
30 Bench Press @ Body Weight
then...
10 x 40 yard sprints (15 seconds rest between sprints)
then...
30 Bench Press @ Body Weight
Time: 18:36
CFWU: Row 3/4 for 5min
Comments: was worried about the weight, so droped it to 85% for the first 30, then 70% for the last 30. The running was fine in the middle, but the first lifts were tough and then the last ones werent heavy enough! Best bet would have been to go 80% of BW for the two sets! Live and lern!
then...
10 x 40 yard sprints (15 seconds rest between sprints)
then...
30 Bench Press @ Body Weight
Time: 18:36
CFWU: Row 3/4 for 5min
Comments: was worried about the weight, so droped it to 85% for the first 30, then 70% for the last 30. The running was fine in the middle, but the first lifts were tough and then the last ones werent heavy enough! Best bet would have been to go 80% of BW for the two sets! Live and lern!
Tuesday, December 8, 2009
8-Dec Judo & Jits Training
Last night I went to Judo & Jits Training, first one back in a while.
The warm up for Judo was good, then we practed a throw....dont ask me about the names of these!
It was the usual collar and sleave grips, as he steps back with the outside leg, you hop inside with your left leg and spin your right across his right knee and finish the throw. Was very good.
I did cop that im really one sided in Judo, I got opposite grips on a lad when we were practicing and was LOST!
Jits, we worked on posture in guard for all of the night. Just to keep a good base and not be sucked in. Stay back on heels, head back, arms at length to keep them from coming up.
Then it was a round or two and done, got a sweet anaconda coke on anther blue belt, was well happy!
Great to be back!
The warm up for Judo was good, then we practed a throw....dont ask me about the names of these!
It was the usual collar and sleave grips, as he steps back with the outside leg, you hop inside with your left leg and spin your right across his right knee and finish the throw. Was very good.
I did cop that im really one sided in Judo, I got opposite grips on a lad when we were practicing and was LOST!
Jits, we worked on posture in guard for all of the night. Just to keep a good base and not be sucked in. Stay back on heels, head back, arms at length to keep them from coming up.
Then it was a round or two and done, got a sweet anaconda coke on anther blue belt, was well happy!
Great to be back!
Monday, December 7, 2009
7-Dec CrossFit Football WOD
As many rounds as possible in 15 minutes:
10 Supine Ring Pull Ups
10 True Push Ups
Warm Up: OHS, Sit Up, Back Ext & Samsom Stretch: 15 reps x 3 rounds!
Rounds: 10 complete
Comments: Alot harder than I though...the pull ups were done on a squat rack with the aid of a bench. The grip I used was without a thumb, as this is how we grab in some holds in BJJ!
10 Supine Ring Pull Ups
10 True Push Ups
Warm Up: OHS, Sit Up, Back Ext & Samsom Stretch: 15 reps x 3 rounds!
Rounds: 10 complete
Comments: Alot harder than I though...the pull ups were done on a squat rack with the aid of a bench. The grip I used was without a thumb, as this is how we grab in some holds in BJJ!
Sunday, December 6, 2009
6-Dec Update....
Well life has its way to change in a blink of a eye and its been that crazy!
My prayers are for my family at this time....
So my weight aint the worse its been, but I aint been in the gym in so long. Its time to get back in and back to the work of weight cuting and also getting ready for the Europeans...
Startin the 7th of Dec...
My prayers are for my family at this time....
So my weight aint the worse its been, but I aint been in the gym in so long. Its time to get back in and back to the work of weight cuting and also getting ready for the Europeans...
Startin the 7th of Dec...