Tuesday 24th August 2010
Warm Up
1.6K Run
ROM
10 x OHS - Broom
10 x KB Swings - 12Kgs
10 x Pull Ups
20 x Double Under Attempts
5 x Burpees
5 Rounds For Time Of:
100 x Double Unders (10 x Double Under Attempts + 300 Skips per Round)
20 x Burpees
27 Mins 03 Sec
My running is definately improving, in the warm up I ran with Dana and Kat.
They were chatting away and I was just trying to breath but I stayed with them the whole way, which I was happy about.
Adding to my goal list - Double Unders!!!
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Christie P - Training Log
Re: Christie P - Training Log
by Christiep » Tue Aug 24, 2010 9:23 am
- Christiep
- Posts: 368
- Joined: Tue Jan 19, 2010 9:31 am
Re: Christie P - Training Log
by Christiep » Wed Aug 25, 2010 10:59 am
Wednesday 25th August 2010
[A]
5 Rounds for time:
500M Row
30 x KB Swings
20 Mins 19 Sec
[B]
1 Rounds for time:
500M Row
30 x KB Swings
3 Mins 10 Sec
WOD was modified for me today (thanks Rob) as my right knee was very sore after yesterday's 1500+ skips.
Almost was tempted to take a day of rest as my knee was pretty sore, but really wanted to do something.
Changed my diet as of Monday and just really focussing on getting to my goal.
[A]
5 Rounds for time:
500M Row
30 x KB Swings
20 Mins 19 Sec
[B]
1 Rounds for time:
500M Row
30 x KB Swings
3 Mins 10 Sec
WOD was modified for me today (thanks Rob) as my right knee was very sore after yesterday's 1500+ skips.
Almost was tempted to take a day of rest as my knee was pretty sore, but really wanted to do something.
Changed my diet as of Monday and just really focussing on getting to my goal.
- Christiep
- Posts: 368
- Joined: Tue Jan 19, 2010 9:31 am
Re: Christie P - Training Log
by Christiep » Fri Aug 27, 2010 5:07 pm
Friday 27th August 2010
Five rounds for load and time of:
5 x Deadlift
5 x Ring handstand push-ups (subbed for handstand pushups against tyres)
* aim is to deadlift as heavy as possible for 5 reps with out letting go of the bar.
You may go up weight each round if you need to.
Scale to normal handstand pushups if required.
Tally your overall time and the weight you lifted for each round.
70 Kgs
70 Kgs
75 Kgs
77.5 Kgs
80 Kgs
TOTAL WEIGHT = 372.5Kgs
TIME = 9 Mins 28 Sec
Gradually built up the weight as my right knee was still a little sore this morning still. Didn't want to make it any worse.
First two rounds felt ok at 70Kgs so increased gradually for each round.
Five rounds for load and time of:
5 x Deadlift
5 x Ring handstand push-ups (subbed for handstand pushups against tyres)
* aim is to deadlift as heavy as possible for 5 reps with out letting go of the bar.
You may go up weight each round if you need to.
Scale to normal handstand pushups if required.
Tally your overall time and the weight you lifted for each round.
70 Kgs
70 Kgs
75 Kgs
77.5 Kgs
80 Kgs
TOTAL WEIGHT = 372.5Kgs
TIME = 9 Mins 28 Sec
Gradually built up the weight as my right knee was still a little sore this morning still. Didn't want to make it any worse.
First two rounds felt ok at 70Kgs so increased gradually for each round.
- Christiep
- Posts: 368
- Joined: Tue Jan 19, 2010 9:31 am
Re: Christie P - Training Log
by Christiep » Mon Aug 30, 2010 10:30 am
Monday 30th August 2010
[A]
Squat Clean 3-3-3-3-3-3-3 reps
Max = 42.5Kgs
[B]
Sled Sprint - 40Kgs
20 Sec
Really happy with the squat clean as I thought my max would be 40Kgs, so very happy to get the 42.5. Attempted 45Kgs and got 2 reps but failed on the third.
Lots of muscle soreness today, after a big weekend. (Helped CFNW move on sat and then sunday moving a heap of retaining wall blocks and shovelling dirt)
[A]
Squat Clean 3-3-3-3-3-3-3 reps
Max = 42.5Kgs
[B]
Sled Sprint - 40Kgs
20 Sec
Really happy with the squat clean as I thought my max would be 40Kgs, so very happy to get the 42.5. Attempted 45Kgs and got 2 reps but failed on the third.
Lots of muscle soreness today, after a big weekend. (Helped CFNW move on sat and then sunday moving a heap of retaining wall blocks and shovelling dirt)
- Christiep
- Posts: 368
- Joined: Tue Jan 19, 2010 9:31 am
Re: Christie P - Training Log
by Christiep » Tue Aug 31, 2010 9:35 am
Tuesday 31st August 2010
10, 9, 8, , , , , 3, 2, 1 for time:
Deadlift - 70 Kgs
Run 200m
24 Mins 05 Sec
Struggled a bit today but happy that I completed within the time limit.
10, 9, 8, , , , , 3, 2, 1 for time:
Deadlift - 70 Kgs
Run 200m
24 Mins 05 Sec
Struggled a bit today but happy that I completed within the time limit.
- Christiep
- Posts: 368
- Joined: Tue Jan 19, 2010 9:31 am
Re: Christie P - Training Log
by Christiep » Thu Sep 02, 2010 9:39 am
Thursday 2nd September 2010
[A]
As Many Rounds as Possible in 12 Minutes:
5 x Overhead squats - 25Kgs
10 x Pushups
20 x Double Unders (subbed 60 x single skips)
6 Rounds + 15
[B]
3 Mins - max double unders (subbed Single skips)
197
[A]
As Many Rounds as Possible in 12 Minutes:
5 x Overhead squats - 25Kgs
10 x Pushups
20 x Double Unders (subbed 60 x single skips)
6 Rounds + 15
[B]
3 Mins - max double unders (subbed Single skips)
197
- Christiep
- Posts: 368
- Joined: Tue Jan 19, 2010 9:31 am
Re: Christie P - Training Log
by Christiep » Fri Sep 03, 2010 10:25 am
Friday 3rd September 2010
[A]
Complete as many rounds in 15 minutes as you can of:
5 x Dumbell Push jerk - 10Kgs
7 x Box jumps
19 Rounds + 4 Box Jumps
[B]
Tabata burpees
41
[A]
Complete as many rounds in 15 minutes as you can of:
5 x Dumbell Push jerk - 10Kgs
7 x Box jumps
19 Rounds + 4 Box Jumps
[B]
Tabata burpees
41
- Christiep
- Posts: 368
- Joined: Tue Jan 19, 2010 9:31 am
Re: Christie P - Training Log
by Christiep » Mon Sep 06, 2010 11:17 am
Monday 6th September 2010
[A]
3 x cleans - 40Kgs
200m run
21 x KB Swings - 16Kgs
200m run
42 x Burpees
200m run
21 x Single Arm KB Thrusters - 16Kgs
200m run
3 x Cleans - 40Kgs
as soon as you finish part A
[B]
You have 3mins to lift a 1 rep for max weight from shoulder to overhead (racks) to be used. You must strip your clean bar and use that
[A] = 15 Mins 40 Sec
[B] = 47.5 Kgs
Honestly thought that this WOD would have taken me alot longer, especially with the running.
Was very happy with part [B] lifted 40Kgs, 45Kgs and then 47.5Kgs and ran out of time.
[A]
3 x cleans - 40Kgs
200m run
21 x KB Swings - 16Kgs
200m run
42 x Burpees
200m run
21 x Single Arm KB Thrusters - 16Kgs
200m run
3 x Cleans - 40Kgs
as soon as you finish part A
[B]
You have 3mins to lift a 1 rep for max weight from shoulder to overhead (racks) to be used. You must strip your clean bar and use that
[A] = 15 Mins 40 Sec
[B] = 47.5 Kgs
Honestly thought that this WOD would have taken me alot longer, especially with the running.
Was very happy with part [B] lifted 40Kgs, 45Kgs and then 47.5Kgs and ran out of time.
- Christiep
- Posts: 368
- Joined: Tue Jan 19, 2010 9:31 am
Re: Christie P - Training Log
by Christiep » Wed Sep 08, 2010 9:05 am
Tuesday 7th September 2010
[A]
For time:
20 x Back squat - 40Kgs
40 x Toes to bar / Knees to Bar
60 x Kettlebell swings - 24Kgs
13 Min 37 Sec
[B]
5 x Thrusters on the minute every minute for 10mins - 30Kgs
Made it to round 3 and as I was lowering the bar down to my shoulders it slipped and smashed into my collarbone.
At first I thought that I had broken it with the amount of pain but thankfully it was ok and just bruised and sore to touch
Was very lucky!
[A]
For time:
20 x Back squat - 40Kgs
40 x Toes to bar / Knees to Bar
60 x Kettlebell swings - 24Kgs
13 Min 37 Sec
[B]
5 x Thrusters on the minute every minute for 10mins - 30Kgs
Made it to round 3 and as I was lowering the bar down to my shoulders it slipped and smashed into my collarbone.
At first I thought that I had broken it with the amount of pain but thankfully it was ok and just bruised and sore to touch
Was very lucky!
- Christiep
- Posts: 368
- Joined: Tue Jan 19, 2010 9:31 am
Re: Christie P - Training Log
by Christiep » Wed Sep 08, 2010 9:13 am
Wednesday 8th September 2010
Walking lunge 30m
21 x Pull-ups
21 x Sit-ups
Walking lunge 30m.
18 x Pull-ups
18 x Sit-ups
Walking lunge 30m.
15 x Pull-ups
15 x Sit-ups
Walking lunge 30m.
12 x Pull-ups
12 x Sit-ups
Walking lunge 30m.
9 x Pull-ups
9 x Sit-ups
Walking Lunge 30m.
6 x Pull-ups
6 x Sit-ups
20 Mins 24 Sec
Legs were burning throughout the Lunges and already a little sore walking around! lol
Walking lunge 30m
21 x Pull-ups
21 x Sit-ups
Walking lunge 30m.
18 x Pull-ups
18 x Sit-ups
Walking lunge 30m.
15 x Pull-ups
15 x Sit-ups
Walking lunge 30m.
12 x Pull-ups
12 x Sit-ups
Walking lunge 30m.
9 x Pull-ups
9 x Sit-ups
Walking Lunge 30m.
6 x Pull-ups
6 x Sit-ups
20 Mins 24 Sec
Legs were burning throughout the Lunges and already a little sore walking around! lol
- Christiep
- Posts: 368
- Joined: Tue Jan 19, 2010 9:31 am
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