Tuesday at CrossFit Hove saw some work on my Overhead Squats, just to continue the theme from the Weekend when I attended the CrossFit Olympic Lift Cert. The it was onto the WOD!
Overhead Squats
5, 5, 5, 3, 3, 3, 1
20kg, 30kg, 35kg, 40kg, 45kg, 50kg, 55kg,
WOD
AMRAP 15 Mins
5 Hang Squat Snatches - 30kg
10 Push-ups
Run 200m
6 Rounds Completed
Wednesday, July 6, 2011
CrossFit Olympic Lifting Cert!
I spent last weekend at CrossFit Velocity in Swanse for the CrossFit Olympic Lifting Cert, it was great to catch up with old friends, and also to make new one's.
The legendary Mike Burgener was in charge for the weekend, and when Coach tells you to do something you do it! or else its Burpees!! YAY BURPEES!!
The first day was spent learning the Burgener warm-up and skill transfer exercises for the Snatch, it's amazing how working with just a PVC pipe for the day, can make you feel you've been lifting heavy!
The next day saw us begin with a refresher on the Snatch, before having a chance to snatch some weight instead of PVC. after this we started learning the Burgener warm-up and skill transfer exercises for the Clean & Jerk.
After learning with the PVC it was then time to move onto some weight with the C&J, along with some coaching work on our fellow attendees.
Overall an excellent weekend, and one I can highly recommend trying if your interested in the Olympic lifts!
The legendary Mike Burgener was in charge for the weekend, and when Coach tells you to do something you do it! or else its Burpees!! YAY BURPEES!!
The first day was spent learning the Burgener warm-up and skill transfer exercises for the Snatch, it's amazing how working with just a PVC pipe for the day, can make you feel you've been lifting heavy!
The next day saw us begin with a refresher on the Snatch, before having a chance to snatch some weight instead of PVC. after this we started learning the Burgener warm-up and skill transfer exercises for the Clean & Jerk.
After learning with the PVC it was then time to move onto some weight with the C&J, along with some coaching work on our fellow attendees.
Overall an excellent weekend, and one I can highly recommend trying if your interested in the Olympic lifts!
Wednesday, June 15, 2011
Helen!
Tuesday at CrossFit Hove saw some work on Back Squats, working up to a 1 rep max before moving onto the WOD!
Back Squat
5, 5, 5, 3, 2, 1, 1, 1
30kg, 40kg, 50kg, 60kg, 65kg, 70kg, 75kg, 80kg
WOD
Helen
Run 400m
21 Kettlebell Swings 20kg
12 Pull-ups
x3
Time 15:33
Back Squat
5, 5, 5, 3, 2, 1, 1, 1
30kg, 40kg, 50kg, 60kg, 65kg, 70kg, 75kg, 80kg
WOD
Helen
Run 400m
21 Kettlebell Swings 20kg
12 Pull-ups
x3
Time 15:33
Sunday, June 12, 2011
Nancy!
CrossFit Hove on Friday saw some Overhead Squat work followed by my first meeting with Nancy.
Overhead Squat
5, 5, 5,
25kg, 27.5kg, 30kg
WOD
Nancy
Run 400m
15 Overhead Squats 30kg
x5
Time - 19:22
Overhead Squat
5, 5, 5,
25kg, 27.5kg, 30kg
WOD
Nancy
Run 400m
15 Overhead Squats 30kg
x5
Time - 19:22
Wednesday, June 8, 2011
Dead's!
Tuesday at CrossFit Hove saw some work on the Deadlift, before moving onto the WOD!
Deadlift
5 x 40kg
5 x 50kg
3 x 60kg
5 x 65kg
5 x 75kg
5+ x 85kg (7 completed)
10 x 35kg x 5
WOD
21-15-9
Deadlift 60kg
Box Jumps 30 Inch Box
Time - 7:01
Deadlift
5 x 40kg
5 x 50kg
3 x 60kg
5 x 65kg
5 x 75kg
5+ x 85kg (7 completed)
10 x 35kg x 5
WOD
21-15-9
Deadlift 60kg
Box Jumps 30 Inch Box
Time - 7:01
Friday, May 27, 2011
Bench
Wednesday at CrossFit Hove saw some Bench Press action, working up to a 1 Rep Max.
1RM
55kg
WOD
15 Sit-Ups
15 Box Jumps
x10
Time - 17:27
1RM
55kg
WOD
15 Sit-Ups
15 Box Jumps
x10
Time - 17:27
Thursday, May 19, 2011
Press!
Wedenesday at CrossFit Hove saw the following work.
Shoulder Press
1,1,1,1,1,1,1
20kg, 25kg, 30kg, 35kg, 37.5kg, 40kg, 42.5kg
WOD
10 Wall Balls
20 Sit-Ups
Run 400m
x5
Time - 17:57
Shoulder Press
1,1,1,1,1,1,1
20kg, 25kg, 30kg, 35kg, 37.5kg, 40kg, 42.5kg
WOD
10 Wall Balls
20 Sit-Ups
Run 400m
x5
Time - 17:57
Deads!
Tuesday at CrossFit Hove saw the following work
Deadlift
1,1,1,1,1,1,1
70kg, 75kg, 80kg, 85kg, 90kg, 95kg, 100kg
WOD
12 Min AMRAP of
7 Pull-Ups
7 Push Press 12.5kg DB's
14 Box Jumps
Total - 6 Rounds & 5 Pull-Ups completed
Deadlift
1,1,1,1,1,1,1
70kg, 75kg, 80kg, 85kg, 90kg, 95kg, 100kg
WOD
12 Min AMRAP of
7 Pull-Ups
7 Push Press 12.5kg DB's
14 Box Jumps
Total - 6 Rounds & 5 Pull-Ups completed
Saturday, May 14, 2011
Film Star!
Friday saw a film crew down at CrossFit Hove, and also some work on the Back Squat, and then the WOD!
Back Squat
1,1,1,1,1,1,1
30kg, 35kg, 40kg, 45kg, 50kg, 55kg, 60kg
WOD
21-15-9 of
Overhead Squat 20kg
Burpees
Time - 7:17
Back Squat
1,1,1,1,1,1,1
30kg, 35kg, 40kg, 45kg, 50kg, 55kg, 60kg
WOD
21-15-9 of
Overhead Squat 20kg
Burpees
Time - 7:17
Power Snatch!
Thursday at Crossfit Hove saw some work on the Power Snatch, followed by the WOD!
Power Snatch
3,3,3,3,3
20kg, 25kg, 30kg, 35kg, 40kg
WOD
20 Min AMRAP of
3 Power Snatch 30kg
7 Wall Ball
Run 200m
Total of 9 Rounds completed
Power Snatch
3,3,3,3,3
20kg, 25kg, 30kg, 35kg, 40kg
WOD
20 Min AMRAP of
3 Power Snatch 30kg
7 Wall Ball
Run 200m
Total of 9 Rounds completed
Saturday, May 7, 2011
Miley's Birthday!
Friday at CrossFit Hove saw Miley's Birthday WOD!
WOD
39 Front Squats - 30kg
Run 1 Mile
39 Back Squats - 30kg
Time - 16:27
WOD
39 Front Squats - 30kg
Run 1 Mile
39 Back Squats - 30kg
Time - 16:27
Thursday, May 5, 2011
10's
Thursday at Crossfit Hove saw the following work!
Shoulder Press
5,5,5,
25kg, 30kg, 35kg,
WOD
Run 1 Block (around 600m)
10 Kettlebell Swings 16kg
10 Sit-Ups
x10
Run 1 Block
Time - 15:46
Rest 5 mins then
2 min plank hold - 2 breaks needed in the 2 mins
Shoulder Press
5,5,5,
25kg, 30kg, 35kg,
WOD
Run 1 Block (around 600m)
10 Kettlebell Swings 16kg
10 Sit-Ups
x10
Run 1 Block
Time - 15:46
Rest 5 mins then
2 min plank hold - 2 breaks needed in the 2 mins
Wednesday, May 4, 2011
New Begining!
After an absence of 8 weeks I had my first visit back to CrossFit Hove on Tuesday!
Back Squat
5,5,5,
50kg, 52.5kg, 55kg,
WOD
Run 400m
Rest 1 min
AMRAP in 5 Mins of
5 Pull-Ups
10 Push-Ups
15 Squats
Rest 2 mins
AMRAP in 5 Mins of
5 Pull-Ups
10 Push-Ups
15 Squats
Rest 1 min
Run 400m
Results
1st 400m - 1:50
1st 5 min AMRAP - 4 rounds & 5 Push-Ups
2nd 5 min AMRAP - 2 rounds, 5 Pull-Ups & 8 Push-Ups
2nd 400m - 1:51
Back Squat
5,5,5,
50kg, 52.5kg, 55kg,
WOD
Run 400m
Rest 1 min
AMRAP in 5 Mins of
5 Pull-Ups
10 Push-Ups
15 Squats
Rest 2 mins
AMRAP in 5 Mins of
5 Pull-Ups
10 Push-Ups
15 Squats
Rest 1 min
Run 400m
Results
1st 400m - 1:50
1st 5 min AMRAP - 4 rounds & 5 Push-Ups
2nd 5 min AMRAP - 2 rounds, 5 Pull-Ups & 8 Push-Ups
2nd 400m - 1:51
Monday, March 14, 2011
Birthday WOD
As it was my birthday on Saturday, Friday at CrossFit Hove saw my Birthday WOD!
Birthday WOD
38 Sumo Deadlift Highpull - 20kg Kettlebell
38 Wall Ball
38 Burpees
38 Kettlebell Swings - 20kg Kettlebell
38 Walking Lunges with Wall Ball held overhead
Time - 13:44
Birthday WOD
38 Sumo Deadlift Highpull - 20kg Kettlebell
38 Wall Ball
38 Burpees
38 Kettlebell Swings - 20kg Kettlebell
38 Walking Lunges with Wall Ball held overhead
Time - 13:44
Cindy!
First session back after 3 weeks, and I have Cindy to look forward to!!
Cindy
AMRAP 20 Mins
5 Pull-Ups
10 Push-Ups
15 Squats
11 Rounds completed
Cindy
AMRAP 20 Mins
5 Pull-Ups
10 Push-Ups
15 Squats
11 Rounds completed
Saturday, February 12, 2011
15's
Thursday at CrossFit Hove saw some Shoulder Press action before moving onto the WOD!
Shoulder Press
5, 5, 5
20kg, 30kg, 35kg
WOD
Run 300m
15 Dumbell Snatches per side - 15kg
15 Box Jumps
x5
Time - 22:25
Shoulder Press
5, 5, 5
20kg, 30kg, 35kg
WOD
Run 300m
15 Dumbell Snatches per side - 15kg
15 Box Jumps
x5
Time - 22:25
Thursday, February 10, 2011
Micheal!
Wednesday at CrossFit Hove saw the hero workout "Micheal", although without the GHD Sit-Ups!
WOD
Micheal
Run 800m
50 Sit-Ups (Abmat)
50 Back Extensions
x3
Time - 20:55 (beat my last time by 2:04)
WOD
Micheal
Run 800m
50 Sit-Ups (Abmat)
50 Back Extensions
x3
Time - 20:55 (beat my last time by 2:04)
Wednesday, February 9, 2011
Deads, Swings & Burpee Pull-Ups!
Tuesday at CrossFit Hove saw some Dealifts before moving onto the WOD.
Deadlifts
3, 3, 3, 3, 3,
50kg, 60kg, 70kg, 80kg, 90kg
WOD - 10 Swings then 1 BPU, 9 Swings then 2 BPU's and so on!
Kettlebell Swings - 16kg
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpee Pull-Ups
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Time - 12:43
Deadlifts
3, 3, 3, 3, 3,
50kg, 60kg, 70kg, 80kg, 90kg
WOD - 10 Swings then 1 BPU, 9 Swings then 2 BPU's and so on!
Kettlebell Swings - 16kg
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpee Pull-Ups
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Time - 12:43
Thursday, February 3, 2011
Total!
Thursday at CrossFit Hove was the CrossFit Total for me!
The CrossFit Total is 1 rep max of Back Squat, Shoulder Press & Deadlift. Having not done much strength work over the last 2 months I expected not to beat my last total of 230kg (BS=80kg, SP=45kg, DL=105kg).
Back Squat - 70kg
Shoulder Press - 40kg
Deadlift - 100kg
CrossFit Total - 210kg
The CrossFit Total is 1 rep max of Back Squat, Shoulder Press & Deadlift. Having not done much strength work over the last 2 months I expected not to beat my last total of 230kg (BS=80kg, SP=45kg, DL=105kg).
Back Squat - 70kg
Shoulder Press - 40kg
Deadlift - 100kg
CrossFit Total - 210kg
Tuesday, February 1, 2011
Muscle-Up & Ring Dips
Tuesday at CrossFit Hove saw some work on Muscle-Ups and Ring Dips, followed by a nice little WOD!
300m Run
15 Sit-Ups
15 Kettlebell Swings (20kg)
x5
Time - 14:33
300m Run
15 Sit-Ups
15 Kettlebell Swings (20kg)
x5
Time - 14:33
10's
Monday at CrossFit Hove saw the following WOD, after some work on Overhead Squats!
Overhead Squats
5,5,5,5,5
20kg, 30kg, 35kg, 40kg, 45kg
WOD
10 Pull-Ups
10 Push-Ups
10 Dumbell Squat Cleans (10kg)
10 AMRAP
3 Rounds, 10 Pull-Ups, 10 Push-Ups, 3 DSC's Completed!
Overhead Squats
5,5,5,5,5
20kg, 30kg, 35kg, 40kg, 45kg
WOD
10 Pull-Ups
10 Push-Ups
10 Dumbell Squat Cleans (10kg)
10 AMRAP
3 Rounds, 10 Pull-Ups, 10 Push-Ups, 3 DSC's Completed!
Sunday, January 30, 2011
Front Squats & Pull-Ups
Wednesday's WOD at CrossFit Hove saw some work on my Front Squats, followed by Death by Pull-Up!
Front Squat
5,5,5,5,5
35kg, 40kg, 45kg, 50kg, 55kg
Death by Pull-Up
1 Pull-Up 1st Minute, 2 Pull-Ups 2nd Minute, carry on until you can't do the required number of Pull-Ups!
10 Minutes completed - 55 Pull-ups in total!
Front Squat
5,5,5,5,5
35kg, 40kg, 45kg, 50kg, 55kg
Death by Pull-Up
1 Pull-Up 1st Minute, 2 Pull-Ups 2nd Minute, carry on until you can't do the required number of Pull-Ups!
10 Minutes completed - 55 Pull-ups in total!
Tuesday, January 25, 2011
Leggy Christine!
Mondays WOD at CrossFit Hove was,
Warm-up with Deadlifts until up to Bodyweight, then
Run 400m
12 Bodyweight Deadlifts (70kg)
21 Box Jumps
x3
Time - 12:59
Warm-up with Deadlifts until up to Bodyweight, then
Run 400m
12 Bodyweight Deadlifts (70kg)
21 Box Jumps
x3
Time - 12:59
Monday, January 24, 2011
Back with a Burp!
Thursday's WOD at CrossFit Hove saw a return for me to Burpees!
Run 400m
20 Burpees
15 Bent over DB rows (12.5kg)
x5
Time - 23:44
Run 400m
20 Burpees
15 Bent over DB rows (12.5kg)
x5
Time - 23:44
Wednesday, January 19, 2011
Happy New Year!
My first WOD back at CrossFit Hove after a long layof and amazing holiday to Australia!
Push Jerk
3,3,3,3,3
30kg, 35kg, 40kg, 45kg, 50kg
Amrap 7 mins
3 x Manmakers 12.5kg DB's (Manamakers are, PU's on DB's then alternate row with DB's, Deadlift, Power Clean & Push Jerk shouting Manmaker when the PJ is finished).
5 x Box Jumps
5 Rounds & 3 MM's
Rest 2 Mins
Amrap 7 Mins
10 x Sit-Ups
25 x Double Unders (or 75 Singles if your Double Unders have disappeared like mine).
4 Rounds & 4 Sit-Ups
Push Jerk
3,3,3,3,3
30kg, 35kg, 40kg, 45kg, 50kg
Amrap 7 mins
3 x Manmakers 12.5kg DB's (Manamakers are, PU's on DB's then alternate row with DB's, Deadlift, Power Clean & Push Jerk shouting Manmaker when the PJ is finished).
5 x Box Jumps
5 Rounds & 3 MM's
Rest 2 Mins
Amrap 7 Mins
10 x Sit-Ups
25 x Double Unders (or 75 Singles if your Double Unders have disappeared like mine).
4 Rounds & 4 Sit-Ups
Wednesday, January 5, 2011
Aussie WOD!
This morning at 07:00am I traveled to CrossFit Brookvale in Sydney Australia for a nice little holiday WOD!
10,9,8,7,6,5,4,3,2,1 of
Handstand Push-ups
Pull-ups
Time - 14:53
10,9,8,7,6,5,4,3,2,1 of
Handstand Push-ups
Pull-ups
Time - 14:53
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