WOD 061410

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Completed : 12:30

WOD 061210

In 12 minutes do As Many Rounds As Possible of:
3 Deadlift @ 1.5BW,
6 Shuttle Runs(10m),
9 Burpees.

The best deadlift form EVER... NOT.

Taking it one step at a time in the presence of enemies 2

Now imagine if you just directly under me with legs wide open. Heh!

Completed : 6 Rounds + 3

061110

3 Rounds for time of:

15 Pull Ups
10 Push Jerks @ 40kg/25kg
5 Single KB Swing @ 24kg/16kg (L&R)

Completed : 13:48 (Strict Pull Ups, PJ @ 50kg, KB @ 32kg)

*--
Wow. My arms felt the full force blow of being amped and pumped after the great idea to do 15 STRICT pull ups. The session was relatively short and very intense which is something i'm trying to incorporate into my workouts so that i get the best time for effort calculation. Maybe i'm trying too hard to be scientific. Whichever it is, its pushing em to achieve or eat dog food. I choose.

WOD 061010

100 Back Squats @ 75% Body weight

Penalty upon re-racking bar = 5 Push Ups. Total the number of push ups and complete them after the workout.

*Beginner: 50 reps @ 50% BW

*Advanced: Back Squats @ BW

Completed : 20:20 (64kg Bodyweight) 55 Push Ups

WOD 060810

"Karen"

150 Wall Balls for time.
*10kg/5kg @ 10ft Target

Completed : 28:44

Fuck Wall balls. Fuck karen. 'Nuff said.

WOD 060710

As many rounds as possible in 15 minutes:

One round consists of:
1 Handstand Push Up (HSPU)
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

*Chin Ups = Palms facing body

Completed : 7 Rounds + 1 + 1 + 1

*--
This is what i would call a really really awesome training session. Total upper body killer. Felt good being able to smash up 7 Rounds but felt that my weakness in ring dips showed quite obviously toward the last 3-5 minutes when i had to constantly break up the ring dips in reps of 3-2 or 2-2-1. It sucks but i've been perservering for so long... i know i can keep on doing it and hitting it hard motherfucking core!

WOD 060310

50 Kettlebell Swings @ 24kg/16kg
10 Double Unders

40 Kettlebell Swings @ 24kg/16kg

20 Double Unders

30 Kettlebell Swings @ 24kg/16kg

30 Double Unders

20 Kettlebell Swings @ 24kg/16kg

40 Double Unders

10 Kettlebell Swings @ 24kg/16kg

50 Double Unders

Completed : 17:21

WOD 053110

WOD 051510
3 Rounds For Time Of
15 HSPU
25 Squats
15 Ring Dips
25 Squats
14 Push Ups
25 Squats

Completed : 15:51 (Chest To Floor, Head To Floor)

*--
A little over a year of crossfitting and weight + strength training, i hit the FIRST ever crossfit workout i had ever attempted of which i took 26 minutes a year ago with replacement workouts and smashed it by 10 minutes with so-called perfect form and focus. I love it. Its progress that matters and the long run battle which i intend to keep fighting.

WOD 052710

400m Walking Lunges for time

Completed : 25:25 (10kg Overhead)

*--
If there was another stupid idea, this would be it.

WOD 052610

For Time of:

50 Double Unders
5 Ring Dips
40 Double Unders

10 Ring Dips

30 Double Unders

15 Ring Dips

20 Double Unders

20 Ring Dips

10 Double Unders

25 Ring Dips

Completed : 28:06 (12kg Kb for Ring Dips)

*--
Now this is what i call a motherfucking tough work out. Due to some stupid early morning twittering of arrogance and stupid bravado, a couple of other fools and i decide to load ourselves up with kettle bells and ring dip. The result; a very very wet sweaty shirt and pumped out arms. Awesome!

WOD 052510

21-18-15-12-9-6-3 reps for time of::
Kettlebell swings @ 24kg/16kg
Handstand Push Ups (HSPU)

Completed : 9:58

WOD 052210

21-15-9 of:

Power Cleans @ 40kg/25kg
Handstand Push Ups (HSPU)

Completed : 8:59 (50kg)

*--
A great workout after my 35 minute cardio session at home. Loved the feel of power cleaning although towards the second round of 15 reps it felt like being punched over and over again. Still what makes me hurt is certainly something that will make me stronger. Must however remember to keep my core tight and form right.

WOD 052110

21-15-9 of:
Pull Ups
Ring Dips
Squats x 3

Completed : 9:39

WOD 042310

3 Rounds for time of:
Run 400m
15 Hang Power Cleans @ 40kg/25kg

Completed : 11:33

WOD 051810

10-9-8-7-6-5-4-3-2-1 :
Kettlebell Swings @ 24kg/16kg
Overhead Squats @ 30kg/20kg

Completed : 8:33

170510

Today I start carb cycling. In 15 weeks, shall no obscene and awesome progress be made. I shall eat a can of ALPO dog food in PUSHMORE. Mark these words.

WOD 051510

5 Rounds For Time of:

5 Shuttle Runs (20m)
10 Burpees
10 Pull Ups

Completed : 11:57

*--
The body is finally felling better. This running thing is awesome. The pull ups are still not a thing which i like doing but its great to work on your weaknesses. NEVER EVER FORGET WHERE YOU COME FROM. Now that's fucking random.

WOD 041510

100 Push Jerks For Time @ 50% Bodyweight
*Each time you place the bar down, do 10 Squats

Completed : 15:56 (80 Squats)

WOD 051210

In 10 minutes, do as many rounds as possible (AMRAP) of:

30 Double Unders
10 Kettlebell Swings @ 24kg/16kg

Completed: 7 Rounds + 30 + 4

*--
Body is still in remission. Ouch.

WOD 051110

3 Rounds for time of:

25 Sumo Deadlift High Pulls @ 20kg/16kg
15 Thrusters @ 30kg/20kg
10 Handstand Push Ups (HSPU)

Completed : 14:30

*--
Body is still in remission. Ouch.