Double unders, Heavy Deadlift and HSPU

7 rounds for the time of:

• 20 Double unders
• 7 Deadlift at 65% of your 1 Rep Max
• 5 HSPUs

I used 275lb for the Deadlift and finished the WOD in 08:20. I kept all my Deadlifts unbroken except the last set. All Handstand push ups (HSPUs) were unbroken which Im really happy with considering I couldnt do one before I dislocated my shoulder, Im putting the improvements down to the strict physio routine I followed in the weeks after my injury. After the WOD I played around with some more ring HSPUs and theyre coming on ok.

Doogie on the Ring HSPU

Additional WOD

For the time:

50-40-30-20-10 rep of:

• Tuck jumps
• Sit ups

Post results to comments :-)



The CHIEF

5 x 3 minute AMRAP (As many rounds as possible) of:

• 3 Power cleans 135lb
• 6 Push ups
• 9 Air squats

Rest 1 minute between each 3 minute interval.

I ended up with 30 rounds and 7 reps, I was disappointed  not to reach 31 and with more speed in the opening rounds I think it would be possible. Great WOD!!! It was great to see Changers back in the gym this morning after his 3 weeks leave!!!!

Changers, Doogie and myself on the Power Cleans.

 

Additional WOD

Apologies for not posting the additional WOD over the past few days,Ive been quite busy. Anyway this one is for Miss. Loco, Gemma Ryan :-)

AMRAP, As many rounds as possible in 12 minutes of:

• 3 Burpees
• 6 Push ups
• 12 Air squats

Post results to comments :-)

Muscle up chipper

For the time:

• 10 Muscle ups (palms facing out at the bottom)
• 20 KB swings 24kg
• 20 Ab mat sit ups
• 8 Muscle ups
• 20 KB swings 24kg
• 20 Ab mat sit ups
• 6 Muscle ups
• 20 KB swings 24kg
• 20 Ab mat sit ups
• 4 Muscle ups
• 20 KB swings 24kg
• 20 Ab mat sit ups
• 2 Muscle ups
• 20 KB swings 24kg
• 20 Ab mat sit ups

I finished this in a time of 12:05, I need to improve the speed of my KB swings; however I kept every set unbroken. Muscle ups were fine, missed one and kept my set of 10 unbroken. No dramas with the sit ups apart from using that exercise as a rest when I really should have just ploughed through them.

REST DAY

Full rest day for me today, my legs are fried after the last 3 days!!!

Heavy front and Back squats and a cheeky little METCON

5-5-3-3-1-max

• Front squat
• Back squat

Rest 5 minutes, then 3 rounds for the time of:

• 50 Double unders
• 40 Box jumps (24 inch)
• 30 GHD sit ups
• 20 Push ups
• 10 Strict pull ups

Front squat- 5 (185lb), 5 (205lb), 3 (225lb), 3 (235lb), 1 (245lb), failed (255lb)
Back Squat- 5 (185lb), 5 (225lb), 3 (245lb), 3 (255lb), failed (275lb)

My legs were feeling really heavy after yesterdays run so I decided to test out some heavy squats with fatigued legs. I managed 10lb under my Front squat PR and failed my Back squat PR, but to be fair by the time I was attempting 275lb back squat my legs were fried. To finish off I completed a little 3 round METCON in 12:10, my box jumps were not easy after the heavy squats!!!

Oh and I got my first RING HSPU today :-)

5km Thanks giving race

5km run for the time:

The American Army on Camp Speicher chose to celebrate Thanks giving day by having a 5k road race. I thought this would be an awesome challenge and would improve my 5k time by having some healthy competition. 203 people entered the race, mostly American soldiers but some civilians. After a tense sprint finish I came in 2nd place, one second behind the winner. My time was 18:17 which is 12 seconds faster than my previous PR, got to be happy with that. :-)

Additional WOD

5km (3 mile 200m) run for the time. This can be done on the treadmill but preferably out on the streets.

Post time to comments.

Me and Doogie after the race

Deadlifts n Burpees. VBC competition WOD

For the time, 21-15-9 reps of:

• Deadlift 135lbs
• Burpees (chest to deck)

There was a crossfit competition recently held at Victory Base Camp in Baghdad, this was the first of two events, the other being a 3.5 mile run. My friend Andy Ward who is a great crossfitter won this event with a time of 03:04, which is some going!!! I wanted to try out this WOD to see how I compare and to check on my progress also since there was no overhead movement I felt I could really go for it without being concerned of my shoulder. I finished with a time of 02:33, the burpees were a killer ecspecially the set of 15 but Im really pleased with that time. Tomorrow will be a 5km (3 mile,200m) run for Thanks giving day so Im looking forward to attacking that.

Additional WOD

For the time, 21-15-9 reps of:

• Air squats
• Burpees

Post results to comments :-)

REST DAY

Rest, stretch and eat clean.

I intend on having a full rest day today, tomorrow will be a light WOD before I take part in a thanks giving 5k race on Thursday.

Dan putting in the effort during Saturdays WOD, the sweat says it all!!!!!

Shoulder to overhead n Toes to bar

For the time: 30-25-20-15-10 reps of:

• Shoulder to overhead 115lbs
• Toes to bar

I felt strong on all the shoulder to overhead, but during my set of 20 toes to bar I felt a twinge/ movement in my shoulder. Im still not ready to hang off the bar and really go for it and that was a warning. Im not getting back on the bar for another 4 weeks, I need to stay disciplined so I can heal correctly. Apart from that I thought it was an awesome WOD, I finished in 17:30; however I stopped going for time after the twinge.

Additional WOD

For the time:

100 Burpees :-)

Post results to comments

Heavy cleans and HSPU's

For the time:

• 9 Cleans (full squat) @ 155lb
• 20 Double unders
• 9 HSPU (Handstand push ups)
• 200m run
• 7 Cleans
• 20 Double unders
• 7 HSPU
• 200m run
• 5 Cleans
• 20 Double unders
• 5 HSPU
• 200m run
• 3 Cleans
• 20 Double undes
• 3 HSPU
• 200m run

I intentionally designed this chipper (Chipper is a WOD where youve just got to chip away) to hit my weakness's. Cleans and HSPUs were broken except the last set of 3; however I was happy to complete it as required. 11:58

Andy on the HSPU's, hes using ab mats as a target, this way he'll still get range of motion. Then he puts in the effort on the run!! Good WOD mate

Additional WOD

For the time:

50, 40, 30, 20, 10 reps of:

• Air squats
• Sit ups

Post results to comments.

Walking lunges, Burpees, Ring dips and C2B pull ups

5 rounds for the tme:

• 20m walking lunges with a 45lb plate overhead
• 20 Burpees
• 15 Ring dips
• 10 Chest to bar pull ups

A pretty disgusting WOD, I pushed myself as much as posible but I was overly cautious on the pull ups and dips. I still cant relax and really go for it yet, but its progress!!!

Doogie mid way through the much needed kip in order to get his chest up to the bar!!

Additional WOD

5 Rounds for time:

• 20 Lunges (no need to walk if you dont have room)
• 15 Burpees
• 10 Air squat jumps (drive hard up to full hip extension and allow your feet to leave the floor 1-2 inches)

post results to comments :-)

REST DAY

Rest, stretch, research techniques and eat clean.

The picture was taken before yesterdays WOD, its quite humbling working out in this enviroment and one that Im sure to miss.


Camp Speicher, Tikrit, North Iraq.




Run, Box jumps, Push ups and Kettlebell swings

For the time:

• 800m run
• 50 Box jumps (24 inch)
• 400m run
• 50 Push ups
• 200m run
• 50 Kettlebell swings (24kg)

I completed this WOD in 09:28, I felt good on all the runs and managed to keep my box jumps unbroken. Alot of improvements are needed on my KB swings, I managed 40 unbroken but then had to drop the KB for 2 seconds before finishing the final 10. Still it was a good test for my shoulder and a good WOD to finish the cycle, Im looking forward to a complete rest day tomorrow!!

Gaz, Doogie and Andy throwing the kettlebells around!!!

 Additional WOD

For the time:

• 5 Push ups (on knees if you have to)
• 25 Sit ups (knees upto chest, shoulder blades flat on the ground)
• 10 Push ups
• 20 Sit ups
• 15 Push ups
• 15 Sit ups
• 20 Push ups
• 10 Sit ups
• 25 Push ups
• 5 Sit ups

Maintain the intensity as much as possible, post results to comments.

RLT Challenge WOD, all in the name of fun.

For the time:

• 12 Tyre flips with a jump on the tyre after each flip
• 50m Farmers walk with 2 water jerry cans (full)
• 21 Push press 95lb
• 12 Tyre flips with a jump on the tyre after each flip
• 50m Farmers walk with 2 water jerry cans
• 15 Push press
• 12 Tyre flips with a jump on the tyre after each flip
• 50m Farmers walk with 2 water jerry cans
• 9 Push press

Rest 5 minutes and then establish your best effort Deadlift

This WOD was set by my good friend Gareth Buxton (24:7 motion) and I thought today was the perfect day to do it as we had a guest at the gym. Ben Walker was visiting from Baghdad and after putting him through Rowing Cindy last night it was only right to put on a good WOD this morning. I completed the WOD with a time 05:18; however a few of my Push press's were starting to become Push jerks toward the end of the set!!! Ben completed in 05:27 with good form throughout. For the Deadlift I equalled my PR of 425lb and failed at 435lb attempt. Ben put up 365lb, with correct form and technique he'll easy top 400lb. Great to see you Ben!!

Additional WOD

Its time to head out to the streets again, this time do best effort sprints for 40 seconds on 20 seconds off, 8 times. Hold your fastest pace possible on each of the sprints and rest the full 20 seconds off. On completion perform 100 Air squats for the time. :-) Post results to comments.

Me and Ben having fun with the tyres



Rowing Cindy

Todays workout is an AMRAP (As many rounds as possible) of the following exercises:

• 5 Ring rows
• 10 Push ups
• 15 Air squats

I finished the WOD completing 28 rounds and 20 reps. I'd like to welcome Andy Simpson to the group, he came to the gym this morning for his first time doing the WOD, as you can see from the picture below he fully enjoyed it, Good effort Andy!!! :-)

Andy after completing Rowing Cindy



Additional WOD

AMRAP (As many rounds as possible) in 15 minutes of the following exercises:

• 10 Push ups (on your knees if you have to)
• 15 Air squats( Hip crease below knee crease)

Remember to maintain the intensity as much as possible.

Post results to comments :-)

REST DAY

Rest, Stretch and eat clean. Take some time to research any exercises that your not to sure of, alot of them will be on youtube. I will try and upload some video examples during this next cycle.

This afternoon I couldnt resist going out for a 5k run, even though I know a rest day is just as important as a training day. I felt strong on the run and finished at 18:29, thats a PR for me with my previous best being 18:52. Im really happy with that but I hope I dont regret halfway through tomorrows WOD.

FILTHY FIFTY

Today we dedicate this WOD to all the brave men and women who have made the ultimate sacrifice whilst serving our country, WE WILL REMEMBER THEM.

For the time:

• 50 Box jumps (24 inch)
• 50 Jumping pull ups
• 50 Kettlebell swings (16kg)
• 50 walking lunges
• 50 knees to elbow
• 50 Push press
• 50 Back extensions
• 50 Wall ball shots (14lb ball, 12 ft target)
• 50 Burpees
• 50 Double unders

This was my first time doing Filthy Fifty and I finished with a time of 18:27, it was great to see the guys putting in the extra effort in memory of the fallen!!!

Additional WOD

For the time:

• 25 Air squats ( hip crease below knee crease)
• 25 sit ups
• 25 push ups (on your knees if you have to)
• 25 tuck jumps ( knees as high as you can)
• 25 walking lunges
• 50 Burpees :-)

As always maintain the intensity as much as you can

The aftermath of FILTHY FIFTY



Another Poseidon WOD

4 Rounds for the time of:

• 5 Push press @ 75% of your body weight
• 25 Box jumps (24 inch box)
• 400m run

I decided to go a little heavier than I originally prescribed on the Push press, this was so I could test my shoulder out at a heavier weight and also because Ive been neglecting my overhead lifting. I felt fine on all the push press's and resisted the temptation to jerk the movement. I finished the WOD with a time of 11:18 @ 135lb push press's. The gym is becoming a lonely place in the mornings now with most people opting for the afternoon sessions. I think the cold is scaring Gaz away ;-) lol.

Additional WOD 

Brave the cold put on your warmest PT gear, head out in to the street. Start off with a 5 minute jog to warm up, then sprint all out effort for 20 secs on 10 secs off, do this 8 times. It should take 4 minutes in total, make sure you give everything youve got in each sprint and then rest for the full 10 seconds, dont see yourself off. Be sure to stretch before and after the WOD.

Doogie on todays WOD.

Jesse, Gaz and Dan on the ring push ups

Pull ups, knees to elbow, ring push ups

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps of:
Pull ups, knees to elbow, ring push ups

This WOD came from my mate who runs Poseidon crossfit, thanks Mike :-)

Today was my first time on the pull up bar in 10 weeks, I was really cautious of my shoulder and was resisting going to full extension therefore my pull ups were not great. I finished the WOD with a time of 16:57

Additional WOD 

2,4,6,8,10,8,6,4,2 reps for the time of:
Air squat (Hip crease below knee crease), Push ups (on your knees if you have to), Sit ups (shoulder blades to the deck and sit all the way up until your chest hits your knees).
Try your hardest to maintain the intensity throughout by moving quickly from exercise to exercise.

Rest day

Rest, stretch and research techniques

Today is rememberance day so take a minutes silence at 11am, there will be a special rememberance WOD on Sunday in memory of the fallen.

A WOD from my last trip to Crossfit San Diego

Establish your 1 rep max Clean in 12 minutes, rest 3 minutes then complete;

• 10 cleans @ 60% of your 1 rep max
• 200m run
• 50 chest to deck push ups
• 8 cleans
• 200m run
• 40 chest to deck push ups
• 6 cleans
• 200m run
• 30 chest to deck push ups
• 4 cleans
• 200m run
• 20 chest to deck push ups
• 2 cleans
• 200m run
• 10 chest to deck push ups

Max squat clean 185lb, power clean 215lb, WOD = 13:02 @135lb squat clean
First time doing heavy cleans since dislocating my shoulder, I was 10lb off my PR so Im happy with that. I missed 2 cleans in the WOD due to rushing the movement, improvements required in the runs.

Thrusters n Burpees

10 Thrusters 95lb
20 Lateral Burpees (over the barbell)
9 Thrusters
18 Lateral Burpees
8 Thrusters
16 Lateral Burpees
and so on until 1 Thruster
                       2 Lateral Burpees

13:47 rx'd

A good test for my shoulder, still no where near 100%