Shayne S Spring Challenge Workouts

Workout

800m run
10 muscle ups (10 pullupand 10 ring dips).
3 rounds
19.48? The ring dips really slowed me down. runs were alright. pullups all unbroken. did all the ring dips without a band. some were marginal but happy I tried. getting better at them i think/hope.

much needed couple rest days. been feeling tired last couple days.

Workout Vic Park

21-15-9
Pullup
Ring Dip (pushups)
400m run (extended run was more like 425M atleast)

time 14.40.

I think I have gotten worse at pushups. . looking forward to a rest day maybe 2.

Workout

4 Thruster(40kg)
8 SDLHP (40kg)
12 KB Swings(24kg)
AMRAP 10min

5 rounds plus 1 SDLHP. really felt this one in my back. not sure why? maybe needed to focus on keeping core tight. thrusters felt good, I like any workout where thrusters are kept to 4 reps.

Workout

5 Burpee Box Jump (60cm)
10 Wall Ball (7kg for 1st round then 10kg for the rest)
20 Double Unders
AMRAP 15min

7 rounds plus 10 wallballs.

this workout looks ok on the board.relatively low reps but was really tough.each exercise comes round before you know it. wallballs actually got better towards the end. think because I moved closer to wall? 1st time I have ever done BBJ. would like to do this 1 again and get atleast 8 rounds.

also extended warmup max pullups, running and handstands. 6,5 and 5 for pullups. handstands very average,but getting better.

Workout

Work up to heavy clean and jerk. I got to 60kg. will go higher next time.

2 power clean, 2 clean, 2 hang clean
2 press, 2 push press, 2 push jerk
at 50% BW
5 Rounds
Rest 2min in between rounds

40kg. I missed 1 press on 5th round. was not happy with my self so did a 6th round and got it. total time was 15 something?
cleans felt good.

Workout

Interval Helen

400m Run
21 KB Swing (24kg)
12 Pullups
3 Rounds
Rest 2min between rounds

1st. 2.48 2nd. 3.02 3rd. 3.10 total of 9mins exactly. if I could do Helen in this time i would be happy.

had a look back at last time I did interval Helen 30/3/09 and my times were 3.02 3.38 and 3.43 and rest time between rounds was 3 mins.good improvement. next time would like to get all rounds under 3 mins.

Team primal challenge. run up hill then down hill then pick stuff up,jumper over stuff,around stuff,balance on stuff pretty much everything. Was fun. we all worked pretty well as a team. hopefully the scoring will be in our favour.

week 3 friday.
Workout

Work up to heavy Deadlift. only got to 120kg. 3 reps. ran out of time.

8 rounds alternating
Tabata deadlift (90kg)/double unders

44 deads and 204 double unders.

I was sharing the bar with Leanne for this and she was doing 70kg and me 90kg so the 10 secs rest in between sets was more like a frantic rush to get plates off and on. Thats ok we're Team Daz and nothing will faze us.

after the workout did some max reps pullups(deadhang) and ringdips with Mike and Dave. can't remember what i got.should have written it down. all were under 10 I remember that.

6am session.

Workout

800m run then,
10 rounds of;
5 pullups
10 pushups
15 squats
800m run
25min cap.

26.45mins (was out the door for the run before the 25min cut off)

the pushups really slowed me down.one or two reps towards the end.pullups and squats easy. good just to get through this one. good start to the day.

10 nov 09
Workout

Back Squat 5-5-5-5-5

80kg,85,85,85,85.

these weights felt ok. depth felt good and form ok. all sets consistent.

plus some MU practice afterwards with blueband. 10 reps.

Workout

5 Rounds
Max Push Press (50% 1RM,35kg)
Max Pullups (dead hang overhand grip)
20mins

22,8 21,5 10,4 16,4 17,4.

not sure exactly what happened in the middle there. good to do some more dead hang pullups.

shayne wrote:
then after workout relay with 50kg sand bag once around the building approx 200m.
lost to the girls but still waiting on the video referee for this one.

Dude, we so won!

The girls were disqualified at the CrossFit Sports Court of Arbitration

Workout

5 HSPU (pike press with feet up on barbell in rack.I like this version)

10 Chest to bar pullups (atleast 90% were CtoB some were collarbone to bar)

15 box jumps (50cm)

20 squats

AMRAP 15min

4 rounds + 16 squats.

then after workout relay with 50kg sand bag once around the building approx 200m.
lost to the girls but still waiting on the video referee for this one.

Workout
10 Cleans 70/50kg
50 double unders
8 Cleans
40 double unders
6 Cleans
30 double unders
4 cleans
20 double unders
2 cleans
10 double unders

7.15mins. (50kg and double unders)
liked this workout anything with double unders is good. some of the cleans were looking a bit hairy towards the end.

then did 3 sets of max rep ring dips.
7,6,5.
seems I improved on these since tueday?