Crossfit Total

Find your max weight on each of the three following lifts:

• Shoulder Press: 135lb/ 61kg
• Back Squat: 300lb/136kg
• Deadlift: 445lb/201kg

TOTAL: 880lb/399kg

Rest day

Middlesbrough 5km park run

I finished 3rd male out of 230 runners with a time of 17:47 (PB), happy with that after yesterday WOD

EVA

5 Rounds for the time of:

• 800m run
• 30 Kettlebell swings 32kg
• 30 Pull ups

This WOD was really challenging mentally as well as physically, I finished it with a time of 32:10 as required. Im really pleased with that time, but to be fair its the kind of WOD that I like.

An example of, "HOW you train is more important than WHERE you train"                                                

 



Chris and Dave on the KB swings

Hero WOD J.T/ Annie

J.T: 21-15-9 reps for the time of:

• Handstand push ups
• Ring dips
• Push ups

I did this in 10:56, (PB)

Rest 5 mins

Annie: 50-40-30-20-10 reps for time of:

• Double unders
• Ab-mat sit ups (anchored)

I did this in 05:19 (PB)

Got to be happy with smashing 2 PBs in one morning, still itching to get a sub 5 Annie.

Hero WOD WITTMAN

7 Rounds for the time of:

• 15 KB swings 24kg
• 15 Power cleans 95lb/42kg
• 15 Box jumps 24 inch

I felt terrible during this WOD, one of the worst Ive done in a long time, lower back was in agony!! I did it in 19:39 as required. I think I did one extra round, bad maths on my part.

Rest day

Cindy

AMRAP (As many rounds as possible) in 20 minutes of:

• 5 Pull ups
• 10 Push ups
• 15 Air squats

I managed 28 rounds + 27 reps, 3 reps short of 29 rounds!!!

Heavy back squats this PM possibly.....

Main site WOD

Five rounds for time of:

• 45 pound barbell Overhead walking lunges, 50 feet/15 metres.
• 21 Burpees

Let trailing knee gently kiss the ground on each lunge.

 

I did this in 08:21, legs were on fire from the off.

Leeds open day

WOD 1: 10 minute AMRAP (as many rounds as possible) of:

• 5 Burpees
• 10 Goblet squats 24kg
• 15 Kettlebell swings 24kg

I got 8 rounds and 5 burpees.

WOD 2: 5 Rounds for the time of:

• 40 Double unders
• 12 Deadlifts 80kg/180lb

I did this in 04:28, my double unders were shocking, work needed when under duress.

WOD 3: 21-15-9 reps for the time of:

• Wall ball shots 10 kg
• Box jumps 24 inch
• Sit ups

I did this in 03:09.

Heavy cleans and clean and jerks to finish, both PBs

Power clean: 105kg/231lb (PB)
Clean and Jerk: 95kg/209lb (PB)

I wanted to push the Jerk to 100kg but decided to quit while I was ahead and save it for another day.

Rest day

Looking forward to Leeds open day tomorrow, could be the opportunity to go heavy overhead for the first time in 6 months

HERO WOD "RYAN"

5 Rounds for the time:

• 7 Muscle ups (full arm extension, palms facing out)
• 21 Burpees with a 12 inch vertical jump

I did this in 12:11 as required, could only do the first set of muscle ups unbroken, the rest were in sets of 2/3. Burpees speak for themselves.

5 minutes rest,

10x10 reps of toes to rings with a 20 second rest between sets.

Box jumps/Goblet squats

50-40-30-20-10 reps for the time of:

• Box jumps 24 inch
• Goblet squats 16kg Kettlebell

My legs were fried from yesterdays Heavy Front squats, 09:31 as required.

Front Squat, Leeds WOD (Barbell complex), DU and HSPU chipper

Front Squat 5-5-3-3-1-reps with max weight. 5- 195lb, 5-205lb, 3-225lb, 3-235lb, 1-245lb, 1-255lb, (fail 265lb)

WOD 1

3 Rounds for time of: (50kg/115lb barbell)

• 9 Deadlift
• 7 Hang power cleans
• 5 Push press
• 3 Front squat

I got 02:32 as required, let go of the bar once in the final round.

WOD 2: for the time:

• 10 Handstand push ups
• 20 Double unders
• 8 Handstand push ups
• 40 Double unders
• 6 Handstand push ups
• 60 Double unders
• 4 Handstand push ups
• 80 Double unders
• 2 Handstand push ups
• 100 Double unders

I got 07:28 as required, set of 8 HSPUs were the hardest, shoulders were fried at the end of it.

Rest day

Barbara

5 Rounds for the time:

• 20 Pull ups
• 30 Push ups
• 40 Sit ups
• 50 Air squats

Rest 3 minutes between rounds, total time including rest periods was 26:08. Rnd 1= 02:35, Rnd 2= 02:39, Rnd 3= 02:45, Rnd 4= 03:00, Rnd 5=03:09.

First time Ive done pull ups as required in a WOD for a long time. Still really cautious of my shoulder but its feeling stronger n stronger. I felt the last 2 rounds and had to break on the push ups.

Leeds WOD

Establish a 1 rep max Power Clean,  rest 5 minutes then 7 rounds for the time of:

• 3 Power cleans 70kg/155lb
• 20 Double unders

I made 200lb, still 25lb of my PR. It shows how much strength and explosive power Ive lost, my bumpers will be arriving soon. I got 03:52 on the small heavy metcon, first time double undering in my Do-wins, tripped a few times.

Fury WOD

A WOD I got off my mate Gaz Buxton, I had to sub GHDs for Ab mat (un anchored) sit ups.

4 rounds for the time of:

• 800m run 
• 25 KB swings 32kg/2 pood
• 25 Ab mat sit ups

I did it in 19:42, 3 out of the 4 sets of swings were un broken. I felt I could have went faster if I was at a track rather than running 4 x 200m straights. Awesome WOD Bucko!!

Bucko is top row, second in from the left (essence bloke)



Rest day

AMRAP: Box jumps, Toes to bar, Push press/ honking METCON

AMRAP in 12 minutes of:

• 12 Box jumps 26 inch
• 10 Toes to bar
• 8 Push press 52kg/115lb

I got 8 rounds and 11 box jumps, I found the Push press difficult and need to work on  my OH strength and endurance massively

5 minute rest then 10 rounds of

• 20 Double unders
• 8 Burpees

I did this in 06:40 as required, extremly happy with that time, but to be fair it was my kind of WOD.

Snatches, OH squats and Ring dips

10-9-8-7-6-5-4-3-2-1 reps for the time of:

• Power snatch 95lb/42kg
• OH squats
• Ring dips

15:12 as required, still struggling with OH squats.

Dianne

21-15-9 reps for the time of:

• Deadlift 225lb/100kg
• Handstand Push ups

07:12 as required, struggled on the set of 15 HSPU's. Then 5 minutes rest before 10-9-8-7-6-5-4-3-2-1 reps of:

• Pull ups
• Toes to bar

06:22 as required.

Rest day

EIF fitness test

European Institute of Fitness, Fitness test

• Cooper test: In 12 minutes run as far as you can, I got 2.1 miles
• Rest 15 minutes, then Bleep test, I got level 13.3
• As many Push ups as you can in 1 minute (chest to partners fist) 95 reps

KB swings, Push press and Air squats

3 rounds for the time of:

• 20 KB swings 24kg
• 40 Push press 20kg
• 60 Air squats

09:20 as required, struggled on the push press.

30 toes to bar unbroken, happy with that.

30 Muscle ups for the time, 30 Handstand push ups for the time

• 30 Muscle ups for the time: 06:35

rest 5 minutes

• 30 Handstand push ups for the time: 04:20

Palms facing out at the bottom with full arm extension