More games prep

I was too tired to do yesterdays PM WOD so I did it as prescribed this morning, still not for time just for a taster. I burnt out far too early on the pull ups so I need to go for smaller sets at the start.

• 100 Pull ups
• 100 KB swings
• 100 Double unders
• 100 OH squats @ 42.5kg

This is going to be tough following WOD 3!!

Games prep continued.

9-7-5 MU's with 1 minutes rest in between. Rings set at 2 inches above my reach.

Managed to do them all unbroken.

rest 30 mins

21-15-9 reps of:

• Deadlift 145kg
• Box jumps 30 inches

This wasnt for time, just to get a feel of the weight and its heavy from the off!!!

PM

For time: 50 Pull ups, 50 KB swings, 50 DU's ,50 OH squats @ 42.5kg

Pushing Amanda/ Lunge walks,new burpees

9-7-5 reps for time of:

• HSPUs
• Squat snatches @ 60kg

Feeling more confident on squat snatches, strung a few together but also missed a few by doing that. Single all the way

Rest 5 minutes

3 rounds for time:

• 30m Walking lunge with 20kg overhead
• 10 Burpees with a jump on a 20kg plate.

05:12 rx'd

PM- 3 rounds for time of:

• 20 Pull ups
• 20 Dumbell ground to overhead @ 20kg
• 20 Toes to bar

Rest day

Leeds with Wardy

1 Rep max thruster-85kg, possibly 90kg with a kind judge
Squat snatch practice @ 45,50,55,60kg- more confidence needed.

Nancy

5 Rounds for time of:

• 400m run
• 15 OH squats @ 40kg

13:40 rx'd- OH squats were dissapointing, still alot of work needed there but it'll come.

20 HSPUs for the time- 01:52, they were all strict but Ive now learnt the kip which may make things easier

5 x 10 pull ups, roughly 10 seconds rest in between.

Good to train with Andy Ward!! 10 days til games,1 week of training left!!

Light Amanda

9-7-5 reps for the time of:

• Muscle ups,(rings set 1 inch above reach, palms out)
• Squat snatch @ 57.5kg/125lbs

Started of with some squat snatch and OH squat tekkers, 30kg,40kg,45kg,50kg,55kg

WOD- MU's all unbroken;extremly cautious on the snatches.Felt a slight wobble in my shoulder during the set of 7. Happy to do it at that weight.

Games prep

The next 2 weeks revolves around preperation for the games WODs

Yesterday was an attempt at WOD 4, 100 pull ups, KB swings,Double unders, OH squats @ 95lb for the time- I played about with all 4 movements but not for the time.

Today I did a shortened version of WOD 3: 15-9-6 reps for the time of

• Deadlift : 315lb/145kg
• Box jumps @ 30 inches

I got 04:50 rx'd- Deads were alot heavier than I expected, WOD 3 will be tough.

Finished with 30 HSPUs for the time, tried the tactic of keeping shorter sets, 10-5-3-2-singles ended up with just over 2:30

Rest day

Rest day, but did 30 Handstand push ups for the time - 02:27.

1 Rep max squat clean n jerk/ Final WOD 2009 Games

Find 1 rep max SQUAT CLEAN N JERK,

I was inspired by all the heavy lifts coming out of Crossfit Leeds and knew I had over 100kg in me. I managed 105kg/231lb full squat clean n jerk, then failed 107.5kg/236lb. Not bad on a windy basketball court with chavs shouting at me.

Rest 5 minutes

For the time:

• 30 Squat clean n jerks @ 70kg/155lb

I did this in a dissapointing 06:21 rx'd.

Squat snatch/Ring dip/400m run triplet- Push press/Toes to rings couplet

For the time:

• 21 Squat snatchs @ 42.5kg
• 21 Ring dips
• 400m run
• 15 Squat snatchs @ 42.5kg
• 15 Ring dips
• 400m run
• 9 Squat snatchs @ 42.5kg
• 9 Ring dips
• 400m run

Squat snatch is an obvious weakness; however Im feeling comfortable with 42.5kg but still loads of work to go. 14:25 rx'd- need to string the snatchs together.

Rest 5 minutes

5 Rounds for the time of:

• 10 Toes to rings
• 10 Push press @ 42.5kg

04:01 rx'd, push press's were unbroken; Toes to rings broken up in the later rounds.

PM

10 rounds for time of:

• 100m run (50m shuttles)
• 50 Double unders

10:48 rx'd, aim was to kill Double unders whilst breathing out my ass, sets were about 50/50 broken,unbroken.

WOLFE WOD 16th May 2011

For the time:

• Row 1000m
• 20 x Thrusters @ 115lbs/50kg
• 40 x Hand release push ups
• Run 800m
• 20 x Squat/power Snatch @ 115lbs/50kg
• 40 x KB swings @ 1.5 pood
• Row 500m 
• 20 x HSPUs
• 40 x Bench Jumps @ 30"
• Run 400m
• 100 Double unders (300 single unders)

I did this in a time of 24:48 as rx'd. I chose to power snatch rather than squat snatch. Brutal chipper!!!

KELLY

5 Rounds for the time:

• 400m run
• 30 Box jumps @ 24 inch
• 30 Wall Balls @ 10kg/ 9 foot target

19:20 rx'd, I could only use a 9 foot target, the WOD is meant to be a 10 foot target and that extra foot would make a hell of a difference. Still happy with the time.

Heavy Deadlift triplet/ Wolfe WOD

7 rounds for the time:

• 21 Double unders
• 7 Deadlift @ 125kg/275.5lb
• 5 Handstand push ups

07:11 as rx'd, Deadlifts felt heavy from the start; all unbroken except a few sets of DU's. The last time I did this WOD was in December and I got 08:20 then, good to see progress!!

Rest 5 mimutes

Wolfe WOD-6 min AMRAP of:

• 10 pistols (5 each leg)
• 10 KB snatches @ 24kg (5 each arm)

5 Rounds + 10 pistols + 9 KB snatches.

Struggling on the right leg pistols!!!!

Selection of WOLFE BAGHDAD WODS

Between now and regionals Im going to be selecting a few of Crossfit WOLFE BAGHDADs WODs so I can test my weakness's

3 rounds for the time:

• 15 Bar-facing burpees
• 20 OH squats @ 42.5kg/95lb
• 800m run

18:46 rx'd, OH squat is an obvious weakness, alot of work required between now and June!!!

Rest 5 minutes

15 Muscle ups for the time: 02:06 rx'd, I kept my first 8 unbroken, then did 2 and then down to singles.

Rest 5 minutes

3 Rounds for time:

• 50m sprint (25 metre shuttle)
• 30 Hand release push ups

03:53 rx'd- Chest was fried at the end!! Awesome WODs, cheers Andy, you guys are in great shape!!

Afternoon- Sale sharks rowing test, 30 secs on, 30 secs off x 6- total distance covered= 1001 metres

Final WOD in NYC @ Crossfit Hells Kitchen

3 Rounds for the time of:

• 21 Hang power cleans @ 135lb/60kg
• 15 Hang squat cleans @ 135lb/60kg
• 9 Split jerks @ 135lb/60kg

I did this as rx'd in 17:42, pretty disgusting WOD fast at the start but quickly slows down. A mixture of minimal sleep and cheesecake made this one a killer!!! few days rest now after 5 days on the bounce!!!

Mainsite WOD @ Crossfit NYC "the black box"

20 minute AMRAP of:

• 5 Chest to bar pull ups
• 10 Wall balls @ 20lb/10 foot target
• 15 Kettlebell swings @ 24kg

14 rounds + 5 Pull ups, rx'd

Mainsite WOD @ Crossfit NYC "the black box"

5 rounds for the time of:

• 15 Thrusters @ 95lb
• 15 Bar facing burpees

10:26 as required, definetly the best box in NYC so far, heading back 2moro!!

Crossfit Gotham, NYC

Find one rep max Squat Clean,

I managed 215lb, should have had 225lb!!!!!
For the time:

Max reps Power cleans @ 135lb for 1 minute, then do burpees til u hit 50 reps combined.

I did 22 Power cleans in the minute then finished 28 burpees off at 02:09.

Crossfit Hells Kitchen NYC

HERO WOD "MOORE"

20 minute AMRAP:

• 15 foot rope climb
• 400m run
• Max handstand push ups

I managed 8 rounds + 100m run, and finished with a total of 60 Handstand push ups

Awesome to get back on a climbing rope again after a good 6 months. CROSSFIT NYC, "the black box" tomorrow

1 rep max clean n jerk/OH carry/ squat snatch,HSPU couplet

Establish a 1 rep max squat clean n jerk,

I managed 95kg, need to be pushing through 100kg consistently.

For the time:

• 20 Abmat sit ups
• 20 Air squats
• 20 Crossfit Push ups
• 1 squat clean n jerk @ 80kg followed by a 10 metre overhead carry x 10
• 20 crossfit push ups
• 20 Air squats
• 20 Abmat sit ups

09:13 as required

Rest 5 minutes and work on squat snatch tekkers.

For the time: 9-7-5 reps of:

• squat snatch @ 40kg
• handstand push ups

04:25 as required.

Crossfit HG3 unofficial open day

WOD 1

15 minute AMRAP

• 5 Clean n Jerks @ 60kg
• 10 Burpees
• 15 KB swings @ 24kg
• 20 Double unders

7 Rounds  + 6 reps

WOD 2 (partner WOD)

10 Rounds for the time of: (5 rounds each)

• 250m Row
• 20 Chest to deck push ups
• 20 walking lunge steps with 20kg plate overhead

Me and Tom finished in 22:10

WOD 3 (partner WOD)

50 Muscle ups for the time (full turn out)

Me and Mike Rawlinson did this in 05:55, awesome work Mike carrying me at the end!!!