http://cfnz.forumotion.net/workout-logs-f1/-t1.htm Keep track of your workout performance here. Create a thread that contains your name, and after a workout, post the details and any comments to your thread. Thu, 08 Oct 2009 04:52:59 GMT 10 http://illiweb.com/fa/empty.gif http://cfnz.forumotion.net/workout-logs-f1/-t1.htm http://cfnz.forumotion.net/workout-logs-f1/raerae-s-workout-log-t560.htm WakaGurl Tues 29Sep Rest Day Wed 30Sep AM 20min Pilates workout PM CrossFit Front Squat 3-3-3-3-3 @ 30-30-30-30-35 Cash Out- 7 Thruster 7 Slamball 200m run AMRAP 7min @ 5 times (last run 100m) Front squat adjusted for the "greenies" me & nics - really good to get technique right before going any heavier. I've got to get my elbows straighter in front of me as they look like wings at the mo. Shared the stand with Lorraine - her technique is primmo! Cash ... Workout Logs Wed, 30 Sep 2009 20:11:45 GMT http://cfnz.forumotion.net/workout-logs-f1/raerae-s-workout-log-t560.htm#4339 http://cfnz.forumotion.net/workout-logs-f1/raerae-s-workout-log-t560.htm http://cfnz.forumotion.net/workout-logs-f1/imti-s-workout-log-t530.htm Imtiaz Hey peeps! I don't get to come down to CF as much but like the idea of recording sessions on here so will start from today Monday 3 Aug 09 Strength: OH Squats 3 x 3 Did not go ahead with these after my warm-up due to right hip pain that's been troubling me during squats recently. Frustrating because I was feeling good and I'm sure that if not for the hip issue I would've managed a good load. Off to see Muscle Therapy on Wed morning Metcon, CF Football: 5 rounds of 6 ... Workout Logs Mon, 03 Aug 2009 01:31:14 GMT http://cfnz.forumotion.net/workout-logs-f1/imti-s-workout-log-t530.htm#3489 http://cfnz.forumotion.net/workout-logs-f1/imti-s-workout-log-t530.htm http://cfnz.forumotion.net/workout-logs-f1/darren-s-workout-log-t2.htm Darren E. Warmup
5 OH squat 20kg
20 Dbl unders
1 rope climb
5 snatch 20 kg
10 box jumps
3 muscle ups
x 2

WOD
Hang Power Clean 7 x 1
70-70-75-80-80-82.5-85

I think 80 was my previous best. Misplaced some of my old logs. 85 felt good, just need to refine technique.]]> Workout Logs Sat, 10 Jan 2009 23:40:03 GMT http://cfnz.forumotion.net/workout-logs-f1/darren-s-workout-log-t2.htm#2 http://cfnz.forumotion.net/workout-logs-f1/darren-s-workout-log-t2.htm http://cfnz.forumotion.net/workout-logs-f1/cathy-s-workout-t558.htm Cathyk
I was a little tentative with the box jump but had a few fluid burbee box jumps about half way through (i didn't think about it).

15 OH Squat (broom stick)
9 Burpee Box Jump
AMRAP 15min

X 4 + 5 Burpee Box Jumps]]> Workout Logs Tue, 29 Sep 2009 20:58:25 GMT http://cfnz.forumotion.net/workout-logs-f1/cathy-s-workout-t558.htm#4317 http://cfnz.forumotion.net/workout-logs-f1/cathy-s-workout-t558.htm http://cfnz.forumotion.net/workout-logs-f1/g-dogs-workout-log-t565.htm gcam
So I will shift my posting from BrandX to CFNZ because it's more relevant to post here I feel. Today was a deceiving workout, I had sore legs from max squats the day before.

10 Squat Cleans @50kg (scaled from 60kg)
50 GHD Situps
8 SC
40 GHD
6 SC
30 GHD
4 SC
20 GHD
2 SC
10 GHD

Time = 13:44

Was quite a fun one though!!!]]> Workout Logs Thu, 08 Oct 2009 04:52:59 GMT http://cfnz.forumotion.net/workout-logs-f1/g-dogs-workout-log-t565.htm#4451 http://cfnz.forumotion.net/workout-logs-f1/g-dogs-workout-log-t565.htm http://cfnz.forumotion.net/workout-logs-f1/lou-s-workout-log-t488.htm Louise Foley Wednesday 17 June

4:10am Crossfit jetlag

100 burpees

8:54

Thursday 18 June

6am run

2 min on, 1 min off x 9]]> Workout Logs Thu, 18 Jun 2009 07:04:32 GMT http://cfnz.forumotion.net/workout-logs-f1/lou-s-workout-log-t488.htm#2708 http://cfnz.forumotion.net/workout-logs-f1/lou-s-workout-log-t488.htm http://cfnz.forumotion.net/workout-logs-f1/daniel-s-workout-log-t485.htm Daniel Tuesday, June 16 First workout outside of the I am crossfit 6 weeks - Now it's time to make it all "normal" Workout: "Grace" 30 reps ground to shoulder to overhead (45kg) Time: 3:52 Finisher: 21 wallball (10kg) 21 Box Jumps (50cm) Great fun tonight - everyone was really into it. Felt like my form was good on the clean and jerks - would have liked to charge through it a bit quicker though. Still had too much energy when I got home so ... Workout Logs Tue, 16 Jun 2009 09:30:29 GMT http://cfnz.forumotion.net/workout-logs-f1/daniel-s-workout-log-t485.htm#2688 http://cfnz.forumotion.net/workout-logs-f1/daniel-s-workout-log-t485.htm http://cfnz.forumotion.net/workout-logs-f1/dave-s-dc-workout-logs-t491.htm Dave Carran Sat 13th June CFNZ Fitness Games Workout 1 - 10 x 30kg OH press, 20 x 16KG KB Swing, 30 Squats, 200m run x 3 rounds: Time 7.09 Workout 2 - 10 80kg deadlifts, 75 singles skips x 3 rounds: Time 3.29 (5 min cap) Ended out doing 4 rounds for this one by mistake (in 4 mins something). Might as well practice those skips! Workout 3 - Burpees Pullups 400m 20kg sandbag carry Reps for 3 rounds 21 - 15 - 9 i.e 21 burpees, 21 pullups, 400m sandbag ... Workout Logs Fri, 19 Jun 2009 06:00:13 GMT http://cfnz.forumotion.net/workout-logs-f1/dave-s-dc-workout-logs-t491.htm#2730 http://cfnz.forumotion.net/workout-logs-f1/dave-s-dc-workout-logs-t491.htm http://cfnz.forumotion.net/workout-logs-f1/kirstine-s-workout-log-t5.htm Kirstine Jancys Mon 12 Jan

Elizabeth
21/15/9 reps of
Squat clean 60/40kg
Ring dips

10:35 8kg DB / feet

This was a killer despite the lighter weight (enforced by back injury). There were at least 3 occasions when I thought I was either going to pass out or throw up. Kat tells me she feels like that all the time -obviously I'm not pushing myself nearly hard enough !!!!!!]]> Workout Logs Mon, 12 Jan 2009 20:26:56 GMT http://cfnz.forumotion.net/workout-logs-f1/kirstine-s-workout-log-t5.htm#6 http://cfnz.forumotion.net/workout-logs-f1/kirstine-s-workout-log-t5.htm http://cfnz.forumotion.net/workout-logs-f1/dan-s-workout-log-t60.htm Dan Lots of the superfit people are doing these, so I thought I would attempt to emulate by starting my own... Thursday 16 April: KB Clean and Jerk x 10 (16kg) Burpee x 5 Box Jump x 5 (high box) AMRAP in 20 mins This was a fun metcon workout. I couldn't c&j the 24kg kettlebell with my weak left shoulder, so decided to stick with the lighter one and just be as superfast as I could. Managed 15 rounds plus the clean & jerks. Friday 17 April: Snatch and Sprint Five ... Workout Logs Sun, 19 Apr 2009 21:22:52 GMT http://cfnz.forumotion.net/workout-logs-f1/dan-s-workout-log-t60.htm#418 http://cfnz.forumotion.net/workout-logs-f1/dan-s-workout-log-t60.htm http://cfnz.forumotion.net/workout-logs-f1/chris-s-workout-s-t36.htm Chris Tuesday 3 March 2009 Park 10,9,8,7,6,5,4,3,2,1 reps of: KB Clean and Jerk 24 10 Double Unders 10,9,8,7,6,5,4,3,2,1 reps of: KB Swing 24 I didn't note down time as too busy hating the C&K technique. Notice I don't "snap" the KB up on this and other exercise involving weightlighting. Monday 2 March 2009 Indoors 100 pullups 100 pushups 100 situps 100 squats Time around 20:30. Had no issues on the last 3 parts of this although ... Workout Logs Mon, 02 Mar 2009 21:12:16 GMT http://cfnz.forumotion.net/workout-logs-f1/chris-s-workout-s-t36.htm#182 http://cfnz.forumotion.net/workout-logs-f1/chris-s-workout-s-t36.htm http://cfnz.forumotion.net/workout-logs-f1/emms-d-s-workout-log-t72.htm Emms About time I started recording this too, instead of just reading everyone elses. This will be good to keep track of my laziness when travelling, hopfully meaning I won't be so lazy. Monday 27th April 21-15-9 Thrusters, burpees, cleans, pressups (8kg dumbell) 400m run at end of each round 24:00 Thanks to Lou for this. Along with Saturday's killer this was up there with the hardest workouts so far. Although, I finally didn't feel like death was approaching whilst doing burpees ... Workout Logs Tue, 28 Apr 2009 01:32:50 GMT http://cfnz.forumotion.net/workout-logs-f1/emms-d-s-workout-log-t72.htm#513 http://cfnz.forumotion.net/workout-logs-f1/emms-d-s-workout-log-t72.htm http://cfnz.forumotion.net/workout-logs-f1/larissa-s-workouts-t49.htm LarissaB In the name of procrastination(from uni work) I have decided to start keeping a record of my workouts, so here goes. Monday 30th April 6pm This week started with 'Interval Helen' Run 400m 21KB Swings (12kg) 12 Pull ups (knee in 2 medium bands) 3 minute rest between sets 1st Round - 3:32 2nd - 3:39 3rd - 3:23 Ashleigh, Komal and I talked each other into going up to the 12kg KB which was not as bad as expected, I was still able to do all 21 consecutively (may have ... Workout Logs Tue, 31 Mar 2009 22:22:17 GMT http://cfnz.forumotion.net/workout-logs-f1/larissa-s-workouts-t49.htm#342 http://cfnz.forumotion.net/workout-logs-f1/larissa-s-workouts-t49.htm http://cfnz.forumotion.net/workout-logs-f1/mikes-workout-log-t28.htm mike mcmillan Monday 9/2 morning hike CF PM 5rounds 400m 50 squats 30 goodmornings 19.19 Killed my hamstrings... Tuesday 10/2 3x5 min intervals w/3min recovery between rounds. 1.30k, 3.50km pace hammies still killed by CF yesterday Wednesday 11/2 CF AM 'Randy' 75 x 34 kg Power Snatch did 20k bar only 10.08 Thursday 12/2 morning hike instead of workout hammies real sore!!! Friday Crossfit Mike 120 PullUps 120 Dips to sub 30 muscle ups 23.34 Saturday Rest Sunday 21k ... Workout Logs Mon, 16 Feb 2009 00:52:54 GMT http://cfnz.forumotion.net/workout-logs-f1/mikes-workout-log-t28.htm#120 http://cfnz.forumotion.net/workout-logs-f1/mikes-workout-log-t28.htm http://cfnz.forumotion.net/workout-logs-f1/marie-s-workout-log-t481.htm Marie Monday 15 June CF Park Thruster 5 sets of 3 reps 25, 27.5, 30, 32.5, 32.5 Repeated 32.5 to improve on form. Then: 10 walking lunges 10 situps 10 pushups (knees) AMRAP in 5 mins 5 rounds plus 3 lunges. Goal homework Push up challenge week 4 day 1: 14, 12, 11, 10 max 16 (16). Sit up test - 73 in 2 mins (not my goal homework but I did the test after Daniel did. A bit disappointed because I have got 84 or so when I've tried this before). Workout Logs Mon, 15 Jun 2009 06:59:31 GMT http://cfnz.forumotion.net/workout-logs-f1/marie-s-workout-log-t481.htm#2670 http://cfnz.forumotion.net/workout-logs-f1/marie-s-workout-log-t481.htm http://cfnz.forumotion.net/workout-logs-f1/gretch-workouts-t487.htm gretchen After some enforced rest days post I AM CF, sniffles and a migraine..what the? Wednesday CF 6am Stength - Overhead Squat - still in OH Squat Kindy, but moved up from the broomstick - go me! - the 14kg bar, can't say it felt comfortable but it did feel like i was actually squatting so that's a plus. Alternated with Skin the Cats - couldn't skin a kitten... Metcon with 5kg MB 7 MB Situps 7 MB Cleans 7 rounds 5:25 I'd like to get a pull up in 2009.... Workout Logs Tue, 16 Jun 2009 22:21:41 GMT http://cfnz.forumotion.net/workout-logs-f1/gretch-workouts-t487.htm#2694 http://cfnz.forumotion.net/workout-logs-f1/gretch-workouts-t487.htm http://cfnz.forumotion.net/workout-logs-f1/craig-s-workout-log-t508.htm Craig L Thursday 2nd July 2009 WOD: Front squats and Chins 3X3 (actually was 4X3) Front Squats: 70, 80, 100, 102.5 (Thought I was putting on 5kg plates on the last set but were actually only 1.25kg! I felt cheated, ha!) Front Squats were good. Should've gone heavier earlier. Reckon I could do 120Kg before I really start to struggle. Chins: L-chins. Legs parallel in every rep, trying to get chest to bar on each one. Felt really good, should've done sets of 5. MetCon: For time 30 ... Workout Logs Fri, 03 Jul 2009 03:22:02 GMT http://cfnz.forumotion.net/workout-logs-f1/craig-s-workout-log-t508.htm#2971 http://cfnz.forumotion.net/workout-logs-f1/craig-s-workout-log-t508.htm http://cfnz.forumotion.net/workout-logs-f1/patrick-s-workout-log-t52.htm patrickh http://phwod.blogspot.com, it also appears on my twitter. If your not on twitter, don't you know it's the next big thing? Facebook is sooooo 2008!]]> Workout Logs Thu, 09 Apr 2009 22:49:16 GMT http://cfnz.forumotion.net/workout-logs-f1/patrick-s-workout-log-t52.htm#374 http://cfnz.forumotion.net/workout-logs-f1/patrick-s-workout-log-t52.htm http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t563.htm House WEDNESDAY 30 SEPT WARM UP WORKOUT FRONT SQUAT: 1-1-1-1-1-1-1 100,110,120 (was not below parallel so repeated),120,125,130kg (PB ) METCON 7 THRUSTERS - 12kg Kettle bells 7 BALL SLAMS - 8kg Ball 200m run AMRAP - 7MINS Like i had said earlier i am really enjoying the squats as i feel that my technique is improving which is very noticeable with my knees because i am finally starting to feel less pain and more strength in them post workout. Big ups to Dan for ... Workout Logs Thu, 01 Oct 2009 01:12:34 GMT http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t563.htm#4346 http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t563.htm http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t562.htm House TUESDAY 29 SEPT WARM UP WORKOUT OH SQUATS - Working up to 85% of 1RM completing 3-4 sets of 3 Reps 50,55,60 WOD 15 OH SQUATS - 30kg 9 BURPEE/ 50cm BOX JUMP AMRAP - 15mins 6 rounds + 7 burpee/box jump Really enjoyed the OH Squats as i recall the last time i did 1RM i had only managed 60kg but this time round i felt really comfortable doing the 60kg for 3 reps. Totally loving the squat strength work since i have learnt more on the squat technique thanks to TAZ!!! ... Workout Logs Thu, 01 Oct 2009 00:59:28 GMT http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t562.htm#4345 http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t562.htm http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t561.htm House MONDAY 28 SEPT WARM UP WORKOUT: 'BARBARA' 20 PULL UPS - med band 30 PUSH UPS 40 SIT UPS 50 SQUATS 5 ROUNDS 3 MINS REST IN BETWEEN EACH ROUND - 35 min time limit Completed 5 rounds in 40.54 This workout was intense!!! I only just managed to complete the 5 rounds but was well over the time limit that was set. I'm really happy with being able to complete the 5 rounds, however i had scaled the pull ups to use the med bands, i cant help but feel that had i not ... Workout Logs Thu, 01 Oct 2009 00:35:15 GMT http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t561.htm#4344 http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t561.htm http://cfnz.forumotion.net/workout-logs-f1/raerae-s-first-workout-log-t556.htm WakaGurl Mon 28Sep Barbara 10 Pull Ups (ring) 20 Push Ups (knee) 30 Sit Ups 40 Squats 5 sets with 3min rest in b/twn Accumulated times after each set: 1) 2:45min 2) 8:31min 3) 14:29min 4) 20:34min 5) 27:08min Completed intro classes with my two team mates Nic & Cathy last week (thanks Darren ), so Nic & I fessed up to our "first" session lastnight (thanks Tamryn for keeping us honest). Got the shakes after 5th set which I hope is a good thing and my thighs ... Workout Logs Tue, 29 Sep 2009 04:00:24 GMT http://cfnz.forumotion.net/workout-logs-f1/raerae-s-first-workout-log-t556.htm#4305 http://cfnz.forumotion.net/workout-logs-f1/raerae-s-first-workout-log-t556.htm http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t555.htm House TUESDAY 22 SEPT warm-up - 100m, 10 Good mornings (DB), 20 double unders, 100m SDLHP (Rxd wgt for FGB) 1 min/max reps 45 reps Forearms were gone after this one! WORKOUT 800m 50 GOODMORNINGS - 20kg 50 SIT UPS Just made it under 25mins i think I hate running but am slowly working on it. Big thanks to Ultrarunner!! That last run was crazy tough almost hit the puke mode at end of run. i swear had the run been a little longer i would have hit the puke button. Overall ... Workout Logs Tue, 22 Sep 2009 22:38:59 GMT http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t555.htm#4251 http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t555.htm http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t554.htm House MONDAY 21 SEPT BAcK sQuaT 5-5-5 80, 100, 100 - This is the first session of squats which i really focused on the form than goin heavy. Thanks to TAZ for her pointers and advice! I definitely felt that this has been my best Squats session to date! Next time will go for heavier weights! TABATA Box Jumps/Wall Balls 85 Box Jumps absolutely killed my Quads LOL At one point Taz thought that i was feeling pain from my knees but it was more frustration at feeling no power in my ... Workout Logs Mon, 21 Sep 2009 21:42:56 GMT http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t554.htm#4231 http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t554.htm http://cfnz.forumotion.net/workout-logs-f1/monday-21-september-t553.htm Rach Longson
Back Squat 5-5-5
40,45,50 (perhaps could have gone another 5k, but felt good at 50)
Then:

Tabata
Box Jumps/Wall Ball
Score: 73

Starting to enjoy the 6am workouts as its all over for the day and can get on with things!]]> Workout Logs Sun, 20 Sep 2009 21:46:56 GMT http://cfnz.forumotion.net/workout-logs-f1/monday-21-september-t553.htm#4217 http://cfnz.forumotion.net/workout-logs-f1/monday-21-september-t553.htm http://cfnz.forumotion.net/workout-logs-f1/komal-s-workout-log-t45.htm Komal Kumar Hello guys! I'm kind of stuck in a mental rut with my workouts and I thought writing it down would make me more accountable. Now I'll have nowhere to hide! Plus I need to do something to put off doing my law clerk applications for another half an hour. Saturday: Filthy Fifty 50 Box jump, 60/50cm 50 Jumping pull-ups 50 Kettlebell swings Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 20kg 50 Back extensions 50 Wall ball shots 50 Burpees 50 Double unders Time: ... Workout Logs Mon, 23 Mar 2009 22:33:58 GMT http://cfnz.forumotion.net/workout-logs-f1/komal-s-workout-log-t45.htm#291 http://cfnz.forumotion.net/workout-logs-f1/komal-s-workout-log-t45.htm http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t550.htm House THURSDAY 17 SEPT Had a bout of the sore knees (AGAIN) so thought to take it easy today. Went for a walk, doing a lap of the Panmure Basin with heel to butt flicks between lamp posts alternating with walks. I have very week calves due to having severed my left archilles tendon when i was 13 and never did any rehab for it since. After the lap got my mate to time me doing 1 minute of Burpees. I managed to do 28 and a Pushup. I'm pretty gutted with this as i went out of rhythm at about ... Workout Logs Fri, 18 Sep 2009 02:21:30 GMT http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t550.htm#4185 http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t550.htm http://cfnz.forumotion.net/workout-logs-f1/rach-s-workout-log-t516.htm Rach Longson Second Step....Go to CF 5 x per week for the next month, going to Fiji on 14 August so thats an incentive!
Have had a very slack 2 weeks with school holidays, sick kids and getting a cold myself so Monday I am back on track!!!
I MISS CROSSFIT!!!!!]]> Workout Logs Fri, 17 Jul 2009 18:32:55 GMT http://cfnz.forumotion.net/workout-logs-f1/rach-s-workout-log-t516.htm#3216 http://cfnz.forumotion.net/workout-logs-f1/rach-s-workout-log-t516.htm http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t548.htm House MONDAY 16 SEPT Warm-up: 100m Run - 3 sets CINDY (5PullUps/10PushUps/15Squats) - 100m Run - This was a Work out in itself - I really need to get into the kipping pull ups (Very weak on this) WORKOUT Weighted Pull Ups: 5 x 3reps 20kg, 20, 20, 20, 20 (failed last rep) - Pretty happy with this as i felt very weak from the Cindy warm up. Max Double Unders: Only managed 2. WOD: 'KAREN' 150 Wall Balls (10kg) for time: 6.06 This felt so much more better than normal as i stopped ... Workout Logs Thu, 17 Sep 2009 01:04:04 GMT http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t548.htm#4159 http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t548.htm http://cfnz.forumotion.net/workout-logs-f1/tarz-s-workout-log-t536.htm Yutaro 0915hrs

Push Jerk 3-3-3-3-3

40, 50, 55, 57.5, 57.5

Maxrep 5mins - Burpee(1) Chin-up(1) = Approx 40 Reps

Need a lot more work on Push Jerk technique - especially getting under the bar.
Learn how to count whilst working out...1,2,3,4...]]> Workout Logs Mon, 31 Aug 2009 06:16:04 GMT http://cfnz.forumotion.net/workout-logs-f1/tarz-s-workout-log-t536.htm#3888 http://cfnz.forumotion.net/workout-logs-f1/tarz-s-workout-log-t536.htm http://cfnz.forumotion.net/workout-logs-f1/kate-m-workout-log-t505.htm Kate M Seeing as I read this forum a fair bit I thought I may as well post on it as well! All throughout my cycling career I have been rubbish at keeping a diary and record of my training so new resolution to record everything! Wednesday 24/6/09 15 Wall Ball (4.5) 18 slams (4.5) 21 DB Push Press (8's) AMRAP 20min Just finished 8 rounds This was a lot harder than it looked. With workouts like this I usually start out with way too much speed and blow up at about 9 minutes. ... Workout Logs Tue, 23 Jun 2009 20:47:17 GMT http://cfnz.forumotion.net/workout-logs-f1/kate-m-workout-log-t505.htm#2801 http://cfnz.forumotion.net/workout-logs-f1/kate-m-workout-log-t505.htm http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t546.htm House MONDAY 14 SEPT Workout Deadlift 3 x 3 Handstand holds 3 x 80% of max possible time (work on strong core and good body position) I think deadlifts is my strongest lift (I beleive this is from loading trucks with firewood for the best part of 12 years - which has finally stopped due to parents selling the business to move to Tonga) First lift was 180kg (I had honestly thought that the weight i had loaded was 160kg but stoked that i had managed to lift it), 2nd lift 190kg and ... Workout Logs Tue, 15 Sep 2009 00:32:21 GMT http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t546.htm#4112 http://cfnz.forumotion.net/workout-logs-f1/fale-s-workout-t546.htm http://cfnz.forumotion.net/workout-logs-f1/jo-s-workout-log-t494.htm Jo Gleeson Monday 22nd June]]> Workout Logs Sun, 21 Jun 2009 19:44:49 GMT http://cfnz.forumotion.net/workout-logs-f1/jo-s-workout-log-t494.htm#2756 http://cfnz.forumotion.net/workout-logs-f1/jo-s-workout-log-t494.htm http://cfnz.forumotion.net/workout-logs-f1/tuesday-cf-wod-t542.htm House Back Squat 5 x 3 120, 120, 130, 135 Only managed to get 4 sets in - 135 felt good for range and motion but felt very close to my limit for 3 reps (PB 1RM is 140kg so hopefully can do that next time for 3RM ) 400m sprint 50 squats 4 rounds 14:33 Now this was a tough one for my massive thighs - I absolutely hate the running but really want to work on this weakness big time!!! Workout Logs Wed, 09 Sep 2009 03:21:11 GMT http://cfnz.forumotion.net/workout-logs-f1/tuesday-cf-wod-t542.htm#4022 http://cfnz.forumotion.net/workout-logs-f1/tuesday-cf-wod-t542.htm http://cfnz.forumotion.net/workout-logs-f1/fale-s-aka-house-first-workout-log-t541.htm House I thought i should finally start posting some workout logs So not sure how things work but here goes! Monday 07 Sept WORKOUT: 4 HSPU - (Tractor Tyre Styles ) 8 K2E - (i think all up i did approx 10 which didn't quite touch the elbows) 12 Walking Lunges 16 Sit Ups I managed only 8 rounds on the buzzer! Was another real painfully awesome workout for me Big thanks to aaron and Daz for motivating me to push harder and faster on the last two rounds!! Workout Logs Mon, 07 Sep 2009 23:44:41 GMT http://cfnz.forumotion.net/workout-logs-f1/fale-s-aka-house-first-workout-log-t541.htm#4005 http://cfnz.forumotion.net/workout-logs-f1/fale-s-aka-house-first-workout-log-t541.htm http://cfnz.forumotion.net/workout-logs-f1/amanda-s-workout-log-t474.htm Amanda Monday 15.06.09
Thruster 5x3
32kg, 34.5kg, 40kg, 45kg, 47.5kg - no lift
> practice hollow rock/L-sit between sets
Then:
10 lunge (total)
10 sit-ups
10 push-ups
AMRAP in 5mins = 3+8 push-ups]]> Workout Logs Sat, 13 Jun 2009 23:44:43 GMT http://cfnz.forumotion.net/workout-logs-f1/amanda-s-workout-log-t474.htm#2628 http://cfnz.forumotion.net/workout-logs-f1/amanda-s-workout-log-t474.htm http://cfnz.forumotion.net/workout-logs-f1/michelle-s-workout-log-t503.htm Michelle F Monday 22nd June 09 Crossfit workout: 7 Squat Cleans - with the wooden weight. Not sure actual weight? 15 Push-Ups - knees 5 Rounds time: around 8 - need to start writing things down! Shoulder felt really sore after workout. Going to start stretching at work every half hour cause if my desk job kills my workouts I wont be a happy girl! Squat Cleans started feeling better technique wise by the end need my elbows to move faster. Workout Logs Mon, 22 Jun 2009 20:28:49 GMT http://cfnz.forumotion.net/workout-logs-f1/michelle-s-workout-log-t503.htm#2781 http://cfnz.forumotion.net/workout-logs-f1/michelle-s-workout-log-t503.htm http://cfnz.forumotion.net/workout-logs-f1/12345678910-t518.htm Chris 12345678910 Workout Logs Sun, 19 Jul 2009 22:06:42 GMT http://cfnz.forumotion.net/workout-logs-f1/12345678910-t518.htm#3251 http://cfnz.forumotion.net/workout-logs-f1/12345678910-t518.htm http://cfnz.forumotion.net/workout-logs-f1/taz-s-workout-log-t7.htm Taz Monday 5/01/09 'Grace' 30 Clean and Jerk (40kg) 4:23min Tuesday 6/01/09 Swim 10 x 120m (15 sec rest) average about 1.45min Wednesday 7/01/09 Murph 1mile run 50 pullups 100 pushups 200 squats 1 mile run 36min Thursday 8/01/09 Morning Swim 10 x 60m (3min rest) average 42sec Run 4km - didn't time it but it was hard straight after the swim! Afternoon Clean and Jerk (40kg) - Perform 1 the first minute, 2 the second minute and ... Workout Logs Wed, 14 Jan 2009 01:54:00 GMT http://cfnz.forumotion.net/workout-logs-f1/taz-s-workout-log-t7.htm#8 http://cfnz.forumotion.net/workout-logs-f1/taz-s-workout-log-t7.htm http://cfnz.forumotion.net/workout-logs-f1/emz-bunn-workout-log-t501.htm Emz B Monday 22nd June 2009

Soccer training- 1hour

Crossfit-
7cleans (32kg)
15 pushups (knees)
7.29min]]> Workout Logs Mon, 22 Jun 2009 02:26:19 GMT http://cfnz.forumotion.net/workout-logs-f1/emz-bunn-workout-log-t501.htm#2776 http://cfnz.forumotion.net/workout-logs-f1/emz-bunn-workout-log-t501.htm http://cfnz.forumotion.net/workout-logs-f1/karens-week-one-t156.htm Karen Staples no. 2 Monday 4th - at home 25 x sit ups 30 squats 7 full press ups 10 on knee press ups 20min rowing machine tuesday 5 th May Cross fit 100 o\h squats 8 kgs bar 50 burpees Wednesday 6th Mayjavascript:emoticonp('') does doing 3/4 of your sons paper round count as a session? 30 min walking with carrying papers on shoulder -what mums do for their children Workout Logs Wed, 06 May 2009 05:09:38 GMT http://cfnz.forumotion.net/workout-logs-f1/karens-week-one-t156.htm#792 http://cfnz.forumotion.net/workout-logs-f1/karens-week-one-t156.htm http://cfnz.forumotion.net/workout-logs-f1/monday-5-may-2009-t144.htm Chris I cant log my workout as not exercising so I have decided in the meantime to make a log on my sleep levels which are a particular issue. I am hoping that together with logging the times each day and making this my focus for a period I can get somewhere over the horrible normal hours of sleep I have made a routine. I am aiming for 42 hours for the week..... So, Sunday night - 6 1/2 hours. Happy with this. Kids slept better so parents sleep better Monday night - 6 hours. Went to bed ... Workout Logs Mon, 04 May 2009 23:41:38 GMT http://cfnz.forumotion.net/workout-logs-f1/monday-5-may-2009-t144.htm#715 http://cfnz.forumotion.net/workout-logs-f1/monday-5-may-2009-t144.htm http://cfnz.forumotion.net/workout-logs-f1/chrisp-s-workout-log-t65.htm ChrisP

Saturday 25th April 2009

Did the Panmure Basin exercise loop doing three sets of 10 on most of the exercise stations with the exception of three reps on the monkey bars and three hill sprints half way round.]]> Workout Logs Sat, 25 Apr 2009 11:27:59 GMT http://cfnz.forumotion.net/workout-logs-f1/chrisp-s-workout-log-t65.htm#470 http://cfnz.forumotion.net/workout-logs-f1/chrisp-s-workout-log-t65.htm http://cfnz.forumotion.net/workout-logs-f1/marie-s-workout-log-t63.htm Marie Monday 20 April: 21-18-15-12-9-6- and 3 rep rounds of: Kettlebell swing 16kg Renegade Rows 6kg (2 count) 10.36 (I think). Was pleased with that because it was only the second time I'd used the 16kg. Tuesday 21 April OH MB Lunge x 10 MB Clean x 10 Burpees x 10 Push up x 10 200m run AMRAP in 20 mins This was horrid. 3 rounds plus push ups. I was incredibly slow on the burpees and push ups, it just didn't work for me yesterday. Tuesday evening - netball ... Workout Logs Tue, 21 Apr 2009 19:38:16 GMT http://cfnz.forumotion.net/workout-logs-f1/marie-s-workout-log-t63.htm#438 http://cfnz.forumotion.net/workout-logs-f1/marie-s-workout-log-t63.htm http://cfnz.forumotion.net/workout-logs-f1/ruth-s-workout-log-t8.htm Ruth Sullman
10 (or maybe 12 I lost count) x 33m swim (rest after each length) then, a very slow 3km run. The swim was a killer. Why did I ever think I could do a triathlon!!!!]]> Workout Logs Wed, 14 Jan 2009 19:08:58 GMT http://cfnz.forumotion.net/workout-logs-f1/ruth-s-workout-log-t8.htm#9 http://cfnz.forumotion.net/workout-logs-f1/ruth-s-workout-log-t8.htm http://cfnz.forumotion.net/workout-logs-f1/kels-workout-log-t15.htm Kels
Nancy

400m run
15 Overhead squats
5 rounds for time - 23:00 minutes

Only my second workout for 2009 after having a little time out from crossfit. Came last but I didn't care, my goal was not for time but to just finish in one piece!]]> Workout Logs Mon, 19 Jan 2009 22:08:43 GMT http://cfnz.forumotion.net/workout-logs-f1/kels-workout-log-t15.htm#35 http://cfnz.forumotion.net/workout-logs-f1/kels-workout-log-t15.htm