9th October 2009
5km run.
24min 35 sec not on Norwest Course
Last 5km run time: 26min 45sec.
Took off more than 2 minutes off my last time.
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Jason T's training log
Re: Jason T's training log
by Jason.T » Mon Nov 09, 2009 7:56 pm
Last edited by Jason.T on Fri Dec 11, 2009 10:23 am, edited 1 time in total.
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Sat Nov 14, 2009 10:10 pm
14th November 2009
21-15-9
24kg Kettlebell Swings
Ring Dips
Double Unders
11min 20secs.
Ring dips took the longest. Everything else was done pretty much unbroken.
21-15-9
24kg Kettlebell Swings
Ring Dips
Double Unders
11min 20secs.
Ring dips took the longest. Everything else was done pretty much unbroken.
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Wed Nov 25, 2009 11:15 am
16th November 2009
21 Thrusters
Run 400 meters
18 squat cleans
Run 400 meters
15 Thrusters
Run 400 meters
12 Squat cleans
Run 400 meters
9 Thrusters
Run 400 meters
6 squat cleans
Run 400 meters
3 Thrusters
Run 400 meters
L4- 30min 48sec
17th November 2009
"Tyler"
Five rounds for time of:
7 Muscle-ups
40kg Sumo-deadlift high-pull, 21 reps
L4 - 34min 12 sec
Did full proper muscles ups...good improvement.
24th November 2009
Deadlift 1-1-1-1-1-1-1 reps
155kg not best. Didn't feel it today. PB is 165kg.
500 metre row for time: 1min 37.3 sec
21 Thrusters
Run 400 meters
18 squat cleans
Run 400 meters
15 Thrusters
Run 400 meters
12 Squat cleans
Run 400 meters
9 Thrusters
Run 400 meters
6 squat cleans
Run 400 meters
3 Thrusters
Run 400 meters
L4- 30min 48sec
17th November 2009
"Tyler"
Five rounds for time of:
7 Muscle-ups
40kg Sumo-deadlift high-pull, 21 reps
L4 - 34min 12 sec
Did full proper muscles ups...good improvement.
24th November 2009
Deadlift 1-1-1-1-1-1-1 reps
155kg not best. Didn't feel it today. PB is 165kg.
500 metre row for time: 1min 37.3 sec
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Sat Nov 28, 2009 8:30 pm
25th November 2009
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
21min 28sec
26th November 2009
5sets 3reps split jerk 180 sec rEst between sets
rest 5mins
Alternating on the minute for 10 minutes for max reps:
MB Clean 9kg
Burpees
70kg / 163 reps for METCON
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
21min 28sec
26th November 2009
5sets 3reps split jerk 180 sec rEst between sets
rest 5mins
Alternating on the minute for 10 minutes for max reps:
MB Clean 9kg
Burpees
70kg / 163 reps for METCON
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Wed Dec 02, 2009 12:52 pm
30th November 2009
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Definitely need to work on my core strength as well as pullups.
As Rx'd
41min 01sec
1st December 2009
Fran
21-15-9
Thrusters
Pullups
6min 59sec.
I should have gotten a better time. Need to hold out on the pullups a bit more. That took the longest.
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Definitely need to work on my core strength as well as pullups.
As Rx'd
41min 01sec
1st December 2009
Fran
21-15-9
Thrusters
Pullups
6min 59sec.
I should have gotten a better time. Need to hold out on the pullups a bit more. That took the longest.
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
-
Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Fri Dec 11, 2009 10:16 am
2 December 2009
Five rounds for time of:
40kg Snatch, 3 reps
40kg Overhead squat, 15 reps
Run 400 meters
23min 11sec
as Rx'd
3rd December 2009
complete 10 rounds
each circut is on a 2min timer. If it takes you 1min 30 for a circut you get 30 sec rest if it takes you 1min 55 you get 5 sec rest. For every round not completed or fouled- you stop where you are and start the next round. Fouls are tallied at the end.
20 squat
15 push press @ 40kg
10 burpees
*foul- 10 wall balls + 200m run
5 Fouls
As Rx'd
6th December 2009
Crossfit Penrith Top Dog Games
I was in Heat 11 out of 12.
WOD 1
5 Rounds
5 Deadlift 120/80kg
10 Burpee
Then
400m run
7min 24sec as Rx'd
WOD 2 AMRAP 10min
15 Chest to bar (for males) Chin to female
12 Ring Dips
9 KB Swings 32/24kg
2 Rounds + 12 Ring Dips as Rx'd
8th December 2009
Filthy Fifty
50 Box jump,
50 Jumping pull-ups
50 Kettlebell swings,16kg
Walking Lunge, 50 steps
50 Knees to elbow
50 Push press 20kg
50 Back extensions
50 Wall ball shots 9kg
50 Burpees
50 Double unders
28min 24sec
9th December 2009
5k run
25min 43sec new PB
Felt I could have pushed harder.
10th December 2009
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
16 rounds + 5 pushups
Five rounds for time of:
40kg Snatch, 3 reps
40kg Overhead squat, 15 reps
Run 400 meters
23min 11sec
as Rx'd
3rd December 2009
complete 10 rounds
each circut is on a 2min timer. If it takes you 1min 30 for a circut you get 30 sec rest if it takes you 1min 55 you get 5 sec rest. For every round not completed or fouled- you stop where you are and start the next round. Fouls are tallied at the end.
20 squat
15 push press @ 40kg
10 burpees
*foul- 10 wall balls + 200m run
5 Fouls
As Rx'd
6th December 2009
Crossfit Penrith Top Dog Games
I was in Heat 11 out of 12.
WOD 1
5 Rounds
5 Deadlift 120/80kg
10 Burpee
Then
400m run
7min 24sec as Rx'd
WOD 2 AMRAP 10min
15 Chest to bar (for males) Chin to female
12 Ring Dips
9 KB Swings 32/24kg
2 Rounds + 12 Ring Dips as Rx'd
8th December 2009
Filthy Fifty
50 Box jump,
50 Jumping pull-ups
50 Kettlebell swings,16kg
Walking Lunge, 50 steps
50 Knees to elbow
50 Push press 20kg
50 Back extensions
50 Wall ball shots 9kg
50 Burpees
50 Double unders
28min 24sec
9th December 2009
5k run
25min 43sec new PB
Felt I could have pushed harder.
10th December 2009
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
16 rounds + 5 pushups
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Wed Dec 16, 2009 10:48 am
14th December 2009
Five rounds for time of:
40kg Push-jerk, 15 reps
15 L pull-ups
16min 20sec
15th December 2009
Deadlift
3-3-3-3-3-3-3
120kg
Five rounds for time of:
40kg Push-jerk, 15 reps
15 L pull-ups
16min 20sec
15th December 2009
Deadlift
3-3-3-3-3-3-3
120kg
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
-
Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Fri Dec 18, 2009 10:27 pm
17th December 2009
Fran
21-15- and 9 reps, for time of:
40kgThruster
Pull-ups
5min 59sec PB.
Next time sub 5 minutes???
18th December 2009
"Elizabeth"
21-15-9 reps of:
Clean 60kg
Ring dips
As Rx'd
13min 23sec
Fran
21-15- and 9 reps, for time of:
40kgThruster
Pull-ups
5min 59sec PB.
Next time sub 5 minutes???
18th December 2009
"Elizabeth"
21-15-9 reps of:
Clean 60kg
Ring dips
As Rx'd
13min 23sec
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
-
Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Mon Dec 21, 2009 10:48 pm
Swam 10 laps quickly just before work. = 500 metres.
Could not go to Crossfit because of work. So went bouldering after work. Good upper body and core workouts.
Could not go to Crossfit because of work. So went bouldering after work. Good upper body and core workouts.
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
-
Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Thu Dec 24, 2009 1:55 pm
22nd December 2009
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
4 rounds + 22 burpees
23rd December 2009
"Running Jackie"
For time:-
1600m Run
20kg Thruster, 50 reps
Pullups, 30 reps
12min 09sec
24th December 2009
Murph
Run 1600m
100 Pullups
200 Pushups
300 Squats
Run 1600m
45min-ish.
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
4 rounds + 22 burpees
23rd December 2009
"Running Jackie"
For time:-
1600m Run
20kg Thruster, 50 reps
Pullups, 30 reps
12min 09sec
24th December 2009
Murph
Run 1600m
100 Pullups
200 Pushups
300 Squats
Run 1600m
45min-ish.
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
-
Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
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