OPEN WOD 2

15 minute AMRAP (As many rounds as possible) of:

• 9 Deadlift 70kg
• 12 Crossfit Push ups (hand release at the bottom)
• 15 Box jumps (24 inch)

13 Rounds + 10 push ups as required. I did 3 extra push ups in round 10 lol!!

Rest day

MARY

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

• 5 Handstand push ups
• 10 Pistols (5 each leg)
• 15 Pull ups

I managed 12 rounds + 1 HSPU (every rep counts) lol. Pull ups became really tough, still really cautious of my shoulder when kipping.

HERO WOD - Abbate

For the time:

• Run 1 mile (8 x 200m shuttles)
• 21 Clean and jerks @ 70kg/155lb
• Run 800m (4 x 200m shuttles)
• 21 Clean n jerks @ 70kg/155lb
• Run 1 mile (8 x 200m shuttles)

I did this in 23:50, I found the clean n jerks pretty tough. Gaz Buxton told me they were'nt too bad!!!

Rest day = Sunday lunch and pudding for the time :-)

NANCY

5 rounds for the time:

• 400m run
• 15 Overhead squats @ 42kg/95lb

I got 12:47 as required, Im focusing on my weakness's right now and the OH squat is one of them.

My dad has first exposure to crossfit with a couplet of 5 Rounds for the time of 60 Single unders/15 Kettlebell swings @ 12kg - 07:23 as required.

Ring dip work, Mainsite WOD from 22/03/11

3 x 1 min AMRAP (As many reps as possible) of Ring dips, resting 2 minutes between.

1. 32 reps
2. 32 reps
3. 28 reps

Rest 5 minutes

For the time:

• 70 Burpees - 3:45
• 60 Sit ups - 5:35
• 50 Kettlebell swings 24kg - 7:22
• 40 Pull ups - 9:28
• 30 Handstand push ups - 17:24

17:24 as required, Handstand push ups killed me, as it shows in my times!!

New addition to my garden, built by my new coach the Father

OPEN WOD 1, take 2

10 minute AMRAP (As many rounds as possible) in 10 minutes of:

• 30 Double unders
• 15 Power snatches 35kg

8 Rounds, 1 Double under

FRAN-PEE, Leeds WOD, Clean n Jerk 1 rep max

FRAN-PEE= For the time: 21-15-9 reps of:

• Thrusters 42.5kg
• Burpees

04:31 as required, 15 seconds slower than my practice run, Ive got to stop rehearsing.

5 minute rest, 1 rep max clean n jerk

Clean: 100kg/220lb
Jerk 90kg/198lb

5 minute rest

max reps in 1 minute of

• Burpees
• Box jumps
• Walking lunge steps with 20kg plate overhead
• 1 minute rest, then repeat

197 reps as required.

Rest day

Deadlift n Muscle up Couplet, Ring Handstand push up practice

This WOD was meant to be Cleans @ 80kg and Muscle ups but I had to sub Deadlifts because my garden isnt flat enough to clean on lol.

For the time:

• 2 Muscle ups (palms out)
• 10 Deadlift @ 125kg/275lb
• 4 Muscle ups
• 8 Deadlift
• 6 Muscle ups
• 6 Deadlift
• 8 Muscle ups
• 4 Deadlift
• 10 Muscle ups
• 2 Deadlift

09:02 as required, felt pretty sluggish on the muscle ups, still sore from Chelsea!!

5 minute rest

5 sets x 5 reps of Ring handstand push ups, 2 mins rest in between. Managed to keep them unbroken.

UK sectional WOD from 2010

For the time:

• 50 Double unders
• 3 Rounds of 3 Clean n jerk 60kg, 10 Toes to bar
• 40 Double unders
• 2 Rounds of 3 Clean n jerk 60kg, 10 Toes to bar
• 30 Double unders
• 1 Round of 3 Clean n jerk 60kg, 10 Toes to bar

Quite a cheeky WOD, had to break the toes to bar towards the end, 06:24 as required.

CrossFit Games Open WOD 1, and then Chelsea for the crack!!

Open WOD 1

10 Min AMRAP (As many rounds as possible) of:

• 30 Double unders
• 15 Power snatch 35kg

I did this WOD midweek as a practice run so I knew what to expect, I finished with 7 rounds, 30 Double unders and 5 Snatches. 3 reps short of my midweek effort which is kind of disapointing, but its all good. :-)

20 min rest then got talked into doing "CHELSEA"

With a running clock perform one round of CINDY on the minute every minute for 30 minutes.

CINDY 1 round = 5 Pull ups, 10 Push ups and 15 Squats.

Rest day

Full rest day before hitting the open WOD tomorrow, I had a practice run yesterday.

Teesside/Arizona weekly throwdown WOD 2

This WOD was my choice. 12 minute AMRAP:

• 10 Shoulder to overhead 95lb/42kg (cleaned from the ground each time)
• 15 Goblet squats 24kg

I managed 10 rounds + 10 Goblet squats, should have really made 11 rounds!! Go for it Gaz!!

Double under practice, I wonder why??

2 min AMRAP = 185 Double unders
rest 1 minute
1 min AMRAP = 86 Double unders

Pushing Annie

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

• Double unders
• Hand release push ups
• Ab mat sit ups

11:50 as required. Awaiting the announcement of the first open WOD.

Mainsite WOD from 06/03/11

4 Rounds for the time of:

• 7 Muscle ups (palms facing out)
• 15 Deadlifts @ 225lb/100kg
• 30 walking lunges

I did this in 11:24 as required, the rings became uneven after 2 rounds which was a pain in the arse!!!

Teesside/Arizona throwdown WOD, to be completed by Friday.

12 minute AMRAP:

• 10 Shoulder to overhead 95lb/42kg ( clean the bar from the ground and not the rack)
• 15 Goblet squats 24kg.

May well regret this choice :-)

Definite rest day

Rest day putting together some ideas for the next Arizona/Teesside throwdown WOD, as it stands its 1-0 to Teesside :-)

Leeds OH/sprints

For the time:

• 200m run
• 15 Power snatches 40kg
• 400m run
• 15 Overhead squats 40kg
• 200m run
• 15 Power snatches
• 400m run
• 15 Overhead squats
• 200m run

I did this in 08:38, managed to keep the snatches unbroken but broke on the OH squats but theyre coming together.

Rest day, which then became a 20 min AMRAP out of boredom

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

• 4 Handstand push ups
• 6 Kettlebell swings 32kg
• 10 Pistols (5 each leg)

I got 15 rounds + 2 pistols, Handstand push up mostly unbroken, KB swings unbroken but my back was in bits, pistols were pretty un tidy ecspecially my right leg.

Teesside/Arizona weekly throwdown

This WOD was set by Gaz Buxton, the first of our weekly throwdowns!!

5 Rounds for the time of:

• 5 Power cleans 70kg/155lb
• 100m sprint
• 50 double unders
• 100m sprint
• 5 Deadlifts 70kg/155lb

I went to my local park to do this WOD, conditions were typical of the uk, windy!!! I was joined by two good mates who are being converted to crossift. I did this in 09:08, Ste Russel smashed it in 10 mins using 30kg and Andy Cornforth powered through in 13 minutes using 60kg!! They both subbed double unders for singles at 2 for 1.
Awesome WOD Gaz, lets see how you do.......

FRAN-PEE

21-15-9 reps for the time of

• Thrusters 40kg
• Burpees

04:16 as required, set of 15 Thrusters were broken, must try harder!

Bodyweight mix

5 Rounds for the time of:

• 50 Double unders
• 40 Air squats
• 30 Box jumps (24 inch)
• 20 Ab mat sit ups (un anchored)
• 10 Lateral burpees (12 inch jump)
• 5 Handstand push ups

I did this in 20:47 as required.

Rest day

Full rest day today, I'll soon be starting a weekly challenge/throwdown with my mate Gaz buxton who is over the pond in Arizona. We'll be taking it in turns to challenge one another on weekly WODs, should be intresting.

The picture below shows Andy Ruddick who is the owner of Crossfit HG3 based out of Harrogate. Andy has recently taken part in a 30 day paleo challenge set by Crossfit Leeds and the eveidence is plain for all to see. Any more information required just log onto their facebook page.

Ground to overhead n 200m sprints/ Death by Clean n jerk



3 Rounds for the time of:

• 10 Ground to overhead @ 40kg
• 200m sprint

I got 02:57 for this WOD and managed to do all the ground to overhead unbroken as a power snatch. Feels good to be able to snatch again.

Rest 10 minutes

Death by clean and jerk @ 60kg

With a running clock perform 1 clean n jerk on the first minute, 2 on the second minute, 3 on the third minute and so on until you cant perform the required reps in the minute.

For this I did 9 and 9 reps, I was 1 second from  10 complete reps, bad time keeping on my part.

 

Corny going through the "dip n drive" phase of his jerk!!

 

Chris with 40kg locked out overhead, awesome tekkers

  

Dave ready to drive overhead

 

Squat cleans,jerks,OH walk,DU's/ MU's, OH squats, Toe to Rings

Establish a 1 rep max clean (squat), I managed 90kg/198lb and failed 100kg. I didnt have the weight to attempt 95kg. Im finding it difficult to get under the bar quick enough.

5 Rounds for the time of:

• 5 Squat cleans 70kg/155lb
• 5 Shoulder to overhead 70kg/155lb
• 12 metre overhead walk 70kg/155lb
• 30 Double unders

I did this in 10:18 as required, was trying to keep the cleans as unbroken as possible.

Rest 5 minutes

3 Rounds for the time of:

• 5 Muscle ups (arms fully turned out)
• 10 Overhead squats 40kg
• 10 Toes to rings

I did this in 07:14 as required, Muscle ups were rusty after all the pull ups yesterday,OH squats are improving.

The muscle up is a really aggressive movement ecspecially at stage 3/4, at this point you need to aggressively pull on the rings and throw your head through the window getting your shoulders in front of the top of the rings, from there its just a dip :-)

Deadlifts/Pull ups - Pistols/DU's

As many Double unders as you can unbroken - 156

30-25-20-15-10  reps for the time of:

• Pull ups
• Deadlift @ 185lb/80kg

I did this in 10:36, pull ups became really hard after the first set were unbroken.

Rest 5 minutes

5 Rounds for the time of:

• 14 pistols (7 each leg)
• 40 Double unders

I did this in 07:07, I found the pistols got easier as the rounds progressed, still more work needed on pistols and Double unders under duress, ecspecially in lifting shoes.

Rest day

FGB- Fight Gone Bad

3 Rounds of 5 x 1 minute intervals on the following exercises (rest 1 minute between rounds)

• Wall ball shots @ 10kg/ 10 foot target = Rnd 1- 33 reps/ Rnd 2-24 reps/ Rnd 3- 22 reps
• Sumo Deadlift Highpull @ 35kg= Rnd 1- 35 reps/ Rnd 2-20 reps/ Rnd 3- 16 reps
• Box jumps (20 inch)= Rnd 1- 51 reps/ Rnd 2-43 reps/ Rnd 3-38 reps
• Push press @ 35kg= Rnd 1-29 reps/ Rnd 2-21 reps/ Rnd 3- 17 reps
• Row for calories= Rnd 1- 20 cals/ Rnd 2-16 cals/ Rnd 3-16 cals

TOTAL= 401

Great workout but was struggling to stand up at the end of it, in the words of B.J Penn, " That felt like a fight gone bad"!!!!

Leeds WOD x 2

Thruster 5-5-5-5-5

40kg,50kg,60kg,70kg,80kg (1 rep)

Max height Box jump = 45 inches

5 Rounds for the time of:

• 10 Thrusters 40kg
• 10 Box jumps 24 inch

I did this WOD in 03:53, legs were like jelly!!!

10 minute rest

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

• KB swings 24kg
• Ab mat sit ups (un anchored)
• Double unders

I did this in 07:07, Double unders were shocking!!!