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#1 |
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Wisey's Log - Making me Fitter
I started doing CrossFit workouts from 1st June and I'm loving it.
Here are a few of my scores so far: Cindy - 13 rounds, 4 pull ups Fran - 14.09 Helen - 14.26 Isabel - 4.06 Jackie - 12.08 Nancy - 18.45 (30kg OHS) 15-12-9-6-3reps of 60kg Power Clean, Bar-facing Burpees - 6.43 5rounds: 70kg Deadlift x12, Power Clean x9, Push Jerk x6 - 22.33 CF 2001 Master Chipper: 10xHSPU,20xWall Balls,30xT2B,40xP.Clean 60kg,50xBurpees,60 SDHP 35kg - 19.48 800m run,30x Clean & Jerk 60kg,800m - 14.58 800m run,30x Snatch 50kg,800m - 11.45 Back Squat x1 - 120kg, x3 - 102.5kg Clean & Jerk x1 - 92.5kg Deadlift x1 - 170kg, x3 - 160kg Front Squats x3 - 85kg Power Clean x1 - 95kg Push Jerk x1 - 80kg Shoulder Press x1 - 72.5kg Shoulder Press x5 - 62.5kg Thrusters x3 - 75kg All my Pull ups in WODs have been Chest to Bar as I am unable to Kip. |
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31/M/6'1'' Twitter: @James_Wise85 The dictionary is the only place where success comes before work |
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#2 |
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Re: Wisey's Log - Making me Fitter
In case anyone is wondering, all these times/scores are from my 1st attempts at these workouts.
The only WOD I've done on more than one occasion is Cindy and I improved by 2 rounds from my 1st try. Todays Workout: Thrusters 3-3-3-3-3-3 reps 40kg-50-60-70-75-80(fail, got 2 reps) 60kg 7reps 50kg 8 reps 42.5kg 11 reps 50 chin ups for time: 7.24 |
__________________
31/M/6'1'' Twitter: @James_Wise85 The dictionary is the only place where success comes before work |
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#3 |
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Re: Wisey's Log - Making me Fitter
For time:
25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20" box 20 Double-unders 25 Dips 20 Knees to elbows 30 Kettlebell swings, 24kg (max in gym) 30 Sit-ups 20 Hang squat cleans, 16kg Dumbbells 25 Back extensions 30 Wall ball shots, 9kg ball **DIDN'T DO ROPE PULLS** 19.53 Very pleased I got under 20mins. Struggled a little with pull ups, k2e & Hang Squat Cleans but made up time on the box jumps, sit ups and Wall balls Bench Press 60kg - 10 reps 80kg - 5 reps 90kg - 5 reps 100kg - 3 reps PR ![]() 80kg - 7 reps 60kg - 15 reps |
__________________
31/M/6'1'' Twitter: @James_Wise85 The dictionary is the only place where success comes before work |
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#4 |
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Re: Wisey's Log - Making me Fitter
Deadlifts
2-2-2-2-2 reps 1 minute rest in between sets 140kg x2 150kg x2 160kg x2 170kg (fail, 1 rep) 165kg x2 170kg (fail, 1 rep) 140kg x10 |
__________________
31/M/6'1'' Twitter: @James_Wise85 The dictionary is the only place where success comes before work |
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#5 |
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Re: Wisey's Log - Making me Fitter
My gym is always super congested on a monday nite, so did Fran instead of today's WOD
Fran 21/15/9 reps of: 42.5kg Thrusters Pull ups (C2B) 9.06 My 2nd ever Fran and beat my 1st time by 5 mins (14.09 was 1st Fran). Super pleased!!! |
__________________
31/M/6'1'' Twitter: @James_Wise85 The dictionary is the only place where success comes before work |
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#6 |
Affiliate
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Re: Wisey's Log - Making me Fitter
Next Fran your goal is 7.47 "Stir Pot Man"
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56 www.crossfitblackwater.com |
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#7 |
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Re: Wisey's Log - Making me Fitter
Warm Up
5x Max Deadhang Pull Ups (1min rest inbetween sets) 10/8/5/6/4 5x Max HSPU (1min rest inbetween sets) 12/7/5/5/4 Four rounds for time of: Run 400 meters 42.5kg Thruster, 15 reps 15 Pull-ups 24.48 After doing Fran yesterday and the Pull ups/HSPU warm up, I was struggling with the Thrusters/Pull ups from round 2. Still, its a working progress and practise makes perfect!! |
__________________
31/M/6'1'' Twitter: @James_Wise85 The dictionary is the only place where success comes before work |
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#8 |
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Re: Wisey's Log - Making me Fitter
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. OHS - 40kg-50-55-60-65-70(PR) Front - 80-85-90-95-100(PR) Back - 110-110-115-120 Seriously hurt my shoulder on the OHS. Got to the top of the rep with the 70kg and as I went to put bar back on the rack, I lost the weight behind me but because I had people training not far behind kept hold of the bar and twisted my shoulder all over the place!! Then a metcon to finish which I shouldn't of done!!! 10min AMRAP 7x 50kg Clean & Jerk 7x Bar facing burpees 6 rounds. Very poor but shoulders really restricted the pace of the C&Js |
__________________
31/M/6'1'' Twitter: @James_Wise85 The dictionary is the only place where success comes before work |
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#9 |
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Re: Wisey's Log - Making me Fitter
Has anyone got any tips on strengthening my shoulders when doing Overhead Squats??
Its the 3rd time I've injured my shoulder whilst doing them and its always losing the bar behind me. I'm wondering whether its a technique or flexibility issue. Any tips would be gratefully received |
__________________
31/M/6'1'' Twitter: @James_Wise85 The dictionary is the only place where success comes before work |
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#10 |
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Re: Wisey's Log - Making me Fitter
Lynne
Five rounds for max reps of: Body weight bench press Pull-ups 80kg Bench - 14/12/10/7/7 Total 50 reps Pull Ups - 9/7/7/6/4 Total 33 reps My first WOD since injuring my shoulder but still disapointing on the Pull Ups |
__________________
31/M/6'1'' Twitter: @James_Wise85 The dictionary is the only place where success comes before work |
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