Strength 5th Feb 09

3 x8 Front squats
5 x 5 Over head squats
5 x 8 Push jurk
3 x max Hanging L lifts

Run, swing and jump

5 rounds of

200m Run
25 KB Swings – 12kg
20 KB overhead walking lunges (12kg)
15 Cleans (16kg)
10 Wall Balls (6kg)
5 Chins

First ever WOD

21, 15, 9 reps for time
Row (800m, 600m, 200m)
Deadlifts
Sit-up
Clapping push-up
Pull-ups

MTB at Majura

Beth was down for a visit today and she was kind enough to let us tag along on a ride out at Majura. It was great fun!!!! despite Belinder BREAKING her chain (i don’t know how she managed it but sure) we had a ball and worked up a good sweat, although the other guys seemed pretty chilled and not huffing and puffing
Definately keen for some more rides out there!!
B, next time you have to go down that gully:)

Thanks Beth, we had an awesome time!

Saturday Strength 31/1/09

5 x 5 Thrusters
5 x 5 Dead lifts (focus on technique)
5 x max weighted chins

Fight Gone Bad

1min each station
1min recovery after each round
3 Rounds

1. Wall-ball: 10/5kg (Reps)
2. Sumo deadlift high-pull: 34/24kg (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 34/24kg pounds (Reps)
5. Row: calories (Calories)

Cardio

Didnt make it to the RPM class tonight, so a cardio session for me tonight.
x-trainer
Run
2km row (2sec PR…wahoo!)

CFT

CrossFit Total

1 x Back squat
1 x Strict press
1 x Deadlift

100 burpees

100 burpees for time

Happy Australia day!

For time
1km run
50 x Walking lunge steps
400m run
50 x Thrusters
50 x Sit ups
400m run
50 x Push ups
1km run