Beach WOD 3

For the time:

• 21 concrete box jumps (roughly 30 inches)
• 3 Burpees
• 18 concrete box jumps (roughly 30 inches)
• 6 Burpees
• 15 concrete box jumps (roughly 30 inches)
• 9 Burpees
• 12 concrete box jumps (roughly 30 inches)
• 12 Burpees
• 9 concrete box jumps (roughly 30 inches)
• 15 Burpees
• 6 concrete box jumps (roughly 30 inches)
• 18 Burpees
• 3 concrete box jumps (roughly 30 inches)
• 21 Burpees

Box jumps are difficult on the sand!!!!!!

Beach WOD 2

For the time:

• 20 Handstand push ups
• 25 Air squat jumps
• 15 Handstand push ups
• 50 Air squat jumps
• 10 Handstand push ups
• 75 Air squat jumps
• 5 Handstand push ups
• 100 Air squat jumps

13:42 rx'd

Beach WOD/ANNIE

5 Rounds for the time:

• 50 Air squats
• 25 Hand release push ups
• 200m run

13:50 rx'd

ANNIE

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

• Double unders
• Sit ups (un anchored, shoulders to deck, chest to knees)

05:28 rx'd

Rest day

Marbella 2moro for 4 days!!!!

Nicole/ Rings Push up AMRAP

Nicole

20 minute AMRAP of:

• 400m run
• max reps pull ups, (as soon as you drop off the bar run 400m again)

Total Pull ups- 140 (8 rounds)

Rest 10 minutes

AMRAP (as many REPS as possible) of Ring push ups x 5 sets with 1 minute rest in between sets.

• 30
• 20
• 15
• 19
• 16

100 in total.

Fry the shoulders!!!!

This WOD was given to me by Stu Trees at CrossFit West Yorkshire, he like me struggles with shoulder to overhead strength and see's it a sa weakness to work on.

5 Rounds for the time with a 40kg bar

• 5 Strict shoulder press
• 10 Push press
• 15 Push jerk

11:21 as rx'd.

Was meant to be a rest day today but Im pushing through until Monday because Im going away for a few days of sun :-)

Be strong, Be Deadlift strong!!!

Deadlift 5-5-3-3-1

• 5 reps @ 345lbs
• 5 reps @ 385lbs
• 3 reps @ 415lbs
• 3 reps @ 425lbs
• 1 rep @ 445lbs
• 1 rep FAILED @ 455lbs, PB still remains @ 445lbs

I should have went heavier at the first set of 5.

Rest 5 minutes

with a 135lb bar perform 60 reps unbroken, rest 1 minute, 40 reps unbroken, rest 1 minute, 20 reps unbroken.

Set of 40 was a killer!!! I firmly believe that having a strong deadlift prepares you for any other lift!!

Bodyweight mix

5 Rounds for the time of:

• 5 muscle ups (palms out)
• 10 pistols on each leg (20 in total)
• 15 toes to rings
• 20 walking lunge steps

17:00 as rx'd, Pistols were hard, got to get back into them!!

Rest 5 minutes

For the time:

• 30 Air squats
• 5 Ring Handstand push ups
• 30 Air squats
• 4 Ring Handstand push ups
• 30 Air squats
• 3 Ring Handstand push ups
• 30 Air squats
• 2 Ring Handstand push ups
• 30 Air squats
• 1 Ring Handstand push ups

06:11 rx'd

HERO WOD- JEREMY/ 300 Double unders for time

'JEREMY'

21-15-9 reps for the time of:

• Overhead squats @ 42.5kg/95lb
• Burpees

05:11 rx'd, Managed to keep all my OH squats unbroken and heels firmly to the deck :-)

Rest 5 minutes

300 Double unders for the time - 03:42 (PB) 146 unbroken.

Rest day

Sunday Throwdown at CrossFit HG3- sick WODs :-)

WOD 1

3Rounds, working 1 min on the following stations for a total number of reps

• Squat Clean Thrusters @ 50kg
• Burpee into a pull up into a knees to elbows
• Tyre flips (heavy tyre!!)
• Farmers walk with 24kg Kettlebell each hand (1 metre=1 rep)
• Rest
• Row (calories rowed=reps)

Finished with a total of 316 reps, only managed 1 tyre flip each round.

Rest 15 mins

3 minute AMRAP of:

• 3 Overhead squats @ 45kg
• 6 Hand release push ups
• 9 Box jumps @ 24 inch

4 Rounds + 3 Push ups

rest 1 minute, then 3 minute AMRAP of:

• 7 Kettlebell swings @ 24kg
• 7 Toes to bar

7 Rounds

rest 1 minute, then 3 minute AMRAP of:

• 5 Thrusters @ 45kg
• 5 Bar-facing burpees.

4 Rounds

Awesome day, looking forward to the next one at Leeds.

Middlesbrough 5km park run/ Skill Triplet

5km Parkrun

18:05, was hoping to hit sub 18. Im still happy with that time, PB still remains 17:47.

Afternoon

5 Rounds for the time:

• 7 Handstand Push ups (mixture of strict then kipping when fatigued)
• 14 Ring dips
• 21 Double unders

09:17 rx'd

HERO WOD 'JACK'

20 Minute AMRAP of:

• 10 Push press @ 50kg
• 10 Kettlebell swings @ 24kg
• 10 Box jumps @ 24 inch (games standard)

13 Rounds + 6 Push press rx'd. First time doing this WOD, was aiming to hit 12 + so Im happy with that. The park became a lonely place after the first few minutes :-)

Good to see my mates at CrossFit Wolfe Baghdad getting on the mainsite :-)

Rest day

Back Squat 5-5-3-3-1-1

Back Squat

5-225lbs/102kg
5-245lbs/111kg
3-265lb/120kg
3-275lbs/124kg
1-285lbs/129kg
1-295bs/133kg
Fail-305lbs/138kg

With a 135lb/60kg bar perform 40 reps unbroken, rest 2 mins, 30 reps unbroken, rest 2 mins, 20 reps unbroken, rest 1 minute 10 reps unbroken.

Mainsite WOD from 31/05/11

For the time:

• 50 Pull ups
• 10 Burpees
• 40 Pull ups
• 20 Burpees
• 30 Pull ups
• 30 Burpees
• 20 Pull ups
• 40 Burpees
• 10 Pull ups
• 50 Burpees

I chose this WOD as my pull ups have gone down hill, I kept them in sets 10's and 5's after the first 25 unbroken. Burpees were all unbroken, just kept moving at a steady pace- 17:37 rx'd. HANDS ARE TORN TO SHREDS!!! I checked out the times posted on the mainsite and they are mainly 20 mins+ rx'd so Im pleased with that time.

OH squat/Walking lunges/400m run Triplet

For the time:

• 21 Overhead squats @ 42.5kg/95lbs
• 21 Walking Lunges with 42.4kg/95lbs bar overhead (narrow grip)
• 400m run
• 15 Overhead squats @ 42.5kg/95lbs
• 15 Walking Lunges with 42.4kg/95lbs bar overhead (narrow grip)
• 400m run
• 9 Overhead squats @ 42.5kg/95lbs
• 9 Walking Lunges with 42.4kg/95lbs bar overhead (narrow grip)
• 400m run

11:23 rx'd, Overhead squats were fine, managed them all unbroken and heels were firm to the ground!! Ive changed my grip to a wider allowing me more shoulder flexibility.

Rest day

1 RM Squat Clean/KALSU

Work upto a 1 rep max squat clean

100kg/225lb

For the time:

100 Thrusters @ 60kg, 5 Burpees on the minute, every minute!!

Disgusting from the off!!! 24:51 rx'd

MU's/400m run AMRAP

20 Minutes AMRAP of:

• Run 400m
• 7 Muscle ups (games standard)

6 Rounds + 400m run + 3 Muscle ups

I wanted 7 rounds but hit pure fatigue, first set of MU's unbroken, then down to sets of 5 + 2.

First WOD after games- JACKIE

For the time:

• Row 1000m
• 50 Thrusters @ 20kg bar
• 30 Pull ups

07:08 rx'd, disappointed with that time, PR is 06:10!! Everything felt heavy..

OH squat tekkers @ 30kg, 3 x sets of 20.

Still resting post games!!

Im still feeling the effects of the regionals, legs, back and arms are still pretty sore!!! GAY I know, hoping to get back into training by the weekend. I have a date with the OH squat, my aim over them next few weeks will be to completely rebuild my OH squat, stripping back down to PVC pipe and gradually increasing the load!!

D Day tomorro reference the possibility of Crossfit Teesside!! Fingers crossed the council overturn their original decision, if not I'll be boarding a plane to the states in order to train for next year!!

Rest

The past 3 days has just been all about technique work, no real WODs as such. Trying to stay injury free and taking care of a few niggles Ive aquired over the past week.

Full rest n stretch between now and Friday, Let the games begin.

Good luck to all, ecspecially my mates on the Crossfit Leeds team captained by Mike Rawlinson and the Baghdad boys Andy and Stef in the individuals!!