Monday 9th November 2009
Pump class 9.30am
20kg bar for squats, back & hammies, lunges
10kg bar for chest, tricep track and most of shoulder track except for front raise.
7kg bar for biceps.
Biceps pretty sore from yesterday's "Angie" .... all those pullups!
Pilates tonight.
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Sharon's Crossfit + other stuff training log
Re: Sharon's Crossfit + other stuff training log
by Sharon » Mon Nov 09, 2009 4:39 pm
- Sharon
- Posts: 123
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Wed Nov 11, 2009 1:29 pm
Tuesday 10th November 2009
7pm Crossfit
5km run
Time = 26.11 min
Finisher - army style, 2 mins max pushups, no resting on ground, only rest with bum up and hands & feet stay put
= 49 pushups
I really didn't want to do the 5km run tonight, almost went home. Glad I did it though. Can't remember the last time I ran that far. It was a long time ago. Really happy with my time. Calves sore and tight afterwards.
Finisher - so badly wanted to reach 50 pushups, just could not lift myself up once more before the 2 mins were up. Will practice this at home.
7pm Crossfit
5km run
Time = 26.11 min
Finisher - army style, 2 mins max pushups, no resting on ground, only rest with bum up and hands & feet stay put
= 49 pushups
I really didn't want to do the 5km run tonight, almost went home. Glad I did it though. Can't remember the last time I ran that far. It was a long time ago. Really happy with my time. Calves sore and tight afterwards.
Finisher - so badly wanted to reach 50 pushups, just could not lift myself up once more before the 2 mins were up. Will practice this at home.
- Sharon
- Posts: 123
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Thu Nov 12, 2009 8:24 pm
Thursday 12 November 2009
9.30am Crossfit
Did yesterdays and today WOD
"Fran"
21 - 15 - 9 reps of
Thrusters @ 30kg (females)
Pullups
time = 9.02 mins
First attempt at Fran, I was a little disappointed with my time, had been aiming for about 7mins 30 sec. Again, my pullups took up a lot of time. Next time, faster pullups! All the same, happy to do this as r'xd.
2nd WOD (which was todays')
"Elizabeth"
21 - 15 - 9 reps of
cleans @ 45kg (females)
dips
time = 14.40 min - used 40kg and a band for dips. (L3)
Was a bit fatigued after my first "Fran" minutes earlier, so after a few lifts @ 45kg, decided to go with 40kg and start again. Had to split up the cleans a little too much. Under the circumstances, was happy with my dips. Next attempt at "Elizabeth" will be r'xd and I won't have done "Fran" beforehand!
9.30am Crossfit
Did yesterdays and today WOD
"Fran"
21 - 15 - 9 reps of
Thrusters @ 30kg (females)
Pullups
time = 9.02 mins
First attempt at Fran, I was a little disappointed with my time, had been aiming for about 7mins 30 sec. Again, my pullups took up a lot of time. Next time, faster pullups! All the same, happy to do this as r'xd.
2nd WOD (which was todays')
"Elizabeth"
21 - 15 - 9 reps of
cleans @ 45kg (females)
dips
time = 14.40 min - used 40kg and a band for dips. (L3)
Was a bit fatigued after my first "Fran" minutes earlier, so after a few lifts @ 45kg, decided to go with 40kg and start again. Had to split up the cleans a little too much. Under the circumstances, was happy with my dips. Next attempt at "Elizabeth" will be r'xd and I won't have done "Fran" beforehand!
- Sharon
- Posts: 123
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Fri Nov 20, 2009 1:46 pm
Monday 16 November 2009
9.30am Pump class - as usual
20kg bar for all heavy bar tracks.
10kg bar for chest and shoulders
7kg/10kg triceps and biceps
9.30am Pump class - as usual
20kg bar for all heavy bar tracks.
10kg bar for chest and shoulders
7kg/10kg triceps and biceps
- Sharon
- Posts: 123
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Fri Nov 20, 2009 1:51 pm
Thursday 19 November 2009
9.30am Crossfit
7 x 1 rep max weighted pullups
= 15kg (22% of bodweight)
Finisher - 1.2km run around Hoyle, Victoria Ave, Packard Ave loop.
time = 4.44 mins
I was happy with my 15kg with pullups today and my run.
At home finisher - ring dips, eccentric contractions over 5 seconds - about 12 reps.
9.30am Crossfit
7 x 1 rep max weighted pullups
= 15kg (22% of bodweight)
Finisher - 1.2km run around Hoyle, Victoria Ave, Packard Ave loop.
time = 4.44 mins
I was happy with my 15kg with pullups today and my run.
At home finisher - ring dips, eccentric contractions over 5 seconds - about 12 reps.
- Sharon
- Posts: 123
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Thu Nov 26, 2009 7:47 pm
Wednesday 25 November 2009
7pm
Warm up - 3 rounds of
5 handstands, taking feet away from wall & holding for as long as possible
10 supermans
10 situps
10 second hold frog stands
"Michael"
3 rounds for time of:
800m run
50 supermans
50 situps
time = 18.11 mins
Really happy with my time tonight.
7pm
Warm up - 3 rounds of
5 handstands, taking feet away from wall & holding for as long as possible
10 supermans
10 situps
10 second hold frog stands
"Michael"
3 rounds for time of:
800m run
50 supermans
50 situps
time = 18.11 mins
Really happy with my time tonight.
- Sharon
- Posts: 123
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Thu Nov 26, 2009 7:54 pm
Thursday 26 November 2009
9.30am
1) Strength work
5 rounds of 3 reps split jerks for max weight
= 55kg
2) Metcon
10 mins, alternating each minute on the minute for max reps:
9kg Med Ball Squat Cleans
Burpees
total reps = 155
Really happy with these results this morning. I tried to focus on my burpee technique (cause its not so great) the jumping back up part after the pushup. Was happy to be able to jump up for most reps from the pushup component. Glad to have Kat beside me, for these, as she is a demon on burpees! Tried to keep up with her on the burpees.
9.30am
1) Strength work
5 rounds of 3 reps split jerks for max weight
= 55kg
2) Metcon
10 mins, alternating each minute on the minute for max reps:
9kg Med Ball Squat Cleans
Burpees
total reps = 155
Really happy with these results this morning. I tried to focus on my burpee technique (cause its not so great) the jumping back up part after the pushup. Was happy to be able to jump up for most reps from the pushup component. Glad to have Kat beside me, for these, as she is a demon on burpees! Tried to keep up with her on the burpees.
- Sharon
- Posts: 123
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Sun Dec 06, 2009 9:19 pm
Thursday 3 December 2009
9.30am WOD
"10 rounds" of
20 squats
15 push press (20kg for girls)
10 burpees
2 minute timer for each circuit. So if you finish reps in 1.30min you rest for 30 seconds before starting next round. If you finish in 1.55min you have 5 seconds rest. If you don't finish reps in 2 mins you foul. Each foul = 10 wall balls with 9kg med ball + 200m run.
Result = 0 fouls - as r'xd
After being sick since Saturday with bad head cold and sinus was really happy with this morning's workout. Pushed hard to make sure that I didn't foul any rounds. Most rounds was able to complete in about 1.30min. Pushed out the squats and push press as fast as possible to leave me plenty of time for burpees (my least favourite and I'm not very good at them either).
This was a really really hard workout - those 20 minutes seemed much longer! Although, once we got to round 6 I felt good to only have 4 rounds left. Could have killed Morney on the last round who told me that I was going foul when I was doing my last couple of burpees. (Morney had been watching since early on in the workout!) I think he was just jealous that he had done 5 fouls earlier in the morning and I hadn't!
I think this should be a "Leaderboard workout"!
(as I'm writing this on Sunday night, I can still say, unfortunately, that my legs are still sore from this WOD!)
9.30am WOD
"10 rounds" of
20 squats
15 push press (20kg for girls)
10 burpees
2 minute timer for each circuit. So if you finish reps in 1.30min you rest for 30 seconds before starting next round. If you finish in 1.55min you have 5 seconds rest. If you don't finish reps in 2 mins you foul. Each foul = 10 wall balls with 9kg med ball + 200m run.
Result = 0 fouls - as r'xd
After being sick since Saturday with bad head cold and sinus was really happy with this morning's workout. Pushed hard to make sure that I didn't foul any rounds. Most rounds was able to complete in about 1.30min. Pushed out the squats and push press as fast as possible to leave me plenty of time for burpees (my least favourite and I'm not very good at them either).
This was a really really hard workout - those 20 minutes seemed much longer! Although, once we got to round 6 I felt good to only have 4 rounds left. Could have killed Morney on the last round who told me that I was going foul when I was doing my last couple of burpees. (Morney had been watching since early on in the workout!) I think he was just jealous that he had done 5 fouls earlier in the morning and I hadn't!
I think this should be a "Leaderboard workout"!
(as I'm writing this on Sunday night, I can still say, unfortunately, that my legs are still sore from this WOD!)
- Sharon
- Posts: 123
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Wed Dec 09, 2009 2:33 pm
Tuesday 8 December 2009
7pm session
"Filthy 50's"
50 x Box jumps
50 x Jumping pullups
50 x Kettle Bell swings - 16kg
50 x Walking lunges
50 x Knees to elbows
50 x Push Press - 20kg
50 x supermans
50 x Wall Ball shots - 9kg med ball
50 x Burpees
50 x Double Unders
time = 39.40 min
Initially, disappointed with my time tonight - as I had it in my head before I left home that I would "smash" my time from 19 August (36.14). This felt very hard tonight. I know I did all exercises as r'xd, as opposed to last time - I would have used a 5kg for wall ball shots and done burpees from knees and knees to elbows could only do a few each small set then, raised as high as possible, also the jumping pullups were done off tyre last time, tonight they were on the end bar - couldn't jump much as I can only just reach the bar on tippy toes! Tonight did knees to elbows properly mostly in sets of 5 and Double Unders in groups rather than 1 and 1. Very nearly made the "spew wall" tonight on the double unders. Still got this bloody head cold and congestion!
All in all, happy that I did all reps as r'xd and compared to my fellow crossfitters today/tonight - was happy with my time.
7pm session
"Filthy 50's"
50 x Box jumps
50 x Jumping pullups
50 x Kettle Bell swings - 16kg
50 x Walking lunges
50 x Knees to elbows
50 x Push Press - 20kg
50 x supermans
50 x Wall Ball shots - 9kg med ball
50 x Burpees
50 x Double Unders
time = 39.40 min
Initially, disappointed with my time tonight - as I had it in my head before I left home that I would "smash" my time from 19 August (36.14). This felt very hard tonight. I know I did all exercises as r'xd, as opposed to last time - I would have used a 5kg for wall ball shots and done burpees from knees and knees to elbows could only do a few each small set then, raised as high as possible, also the jumping pullups were done off tyre last time, tonight they were on the end bar - couldn't jump much as I can only just reach the bar on tippy toes! Tonight did knees to elbows properly mostly in sets of 5 and Double Unders in groups rather than 1 and 1. Very nearly made the "spew wall" tonight on the double unders. Still got this bloody head cold and congestion!
All in all, happy that I did all reps as r'xd and compared to my fellow crossfitters today/tonight - was happy with my time.
- Sharon
- Posts: 123
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Thu Dec 17, 2009 2:07 pm
Monday - 14 December 2009
Pump class as usual.
Tuesday 15 December 2009
WOD:
7 rounds of 75% of max deadlift with 1 min rest in between sets.
82.5kg (75%)
110kg for max deadlift tonight. 5kg less than last time, however, happy with that tonight as I'm feeling fatigued before I've even started.
Finisher 3 x shuttle runs 10m up and back x 3 rounds in teams. Brendon and I took on Andy P and Jase G.
We won! time = 1.38 min
Back stiff and sore from all those deadlifts tonight.
Pump class as usual.
Tuesday 15 December 2009
WOD:
7 rounds of 75% of max deadlift with 1 min rest in between sets.
82.5kg (75%)
110kg for max deadlift tonight. 5kg less than last time, however, happy with that tonight as I'm feeling fatigued before I've even started.
Finisher 3 x shuttle runs 10m up and back x 3 rounds in teams. Brendon and I took on Andy P and Jase G.
We won! time = 1.38 min
Back stiff and sore from all those deadlifts tonight.
- Sharon
- Posts: 123
- Joined: Wed Jun 24, 2009 11:08 am
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