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CF Games & Open Days 2010
CrossFit Brisbane Hard 'n' up challenge 15 August 2010
Come and celebrate CrossFit Never Quits 1st birthday over at Prestons. The day will be run in ability categories and will be team events. Please click on lik to register your team.
CrossFit Attitude open day 14 Novemeber 2010
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Blog
13 July 2010
Last time I did this workout was in 2008 and I performed it in a gas mask in the rain at a public school. That time I got Karen in 8.51. Today getting up early before my flight to America got her clean skinned.
Karen
150 wall balls 3m target
5min 10
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12 July 2010
Should be a short sharp workout but definately has the potential to blow out. A big one for grip today. My goal was to perform all exercises unbroken. I failed.
First, second and third unbroken with everything. Fourth and fifth set the muscle ups were broken. I even failed a muscle up which dissappointed me greatly. All cleans were unbroken and the runs performed slow to get my breath back and let the arms shake out. This is definately a rebuilding stage in my workouts. A little let down today but may do it again this evening.
5 rounds for time
5 muscle ups
10 power clean 60kg
200m run
11min 04 |
9 July 2010
Yesterday I had the advantage of watching everyone else perform this workout before me. I am not sure if that is a good or a bad thing. I watched people dry reach, stream, puff, pant and complain. I even saw people stop on the rower. This must be some hard stuff. I originally thought that anything under 20min would be a smoking time. Andy smashed out a time of 21min something. He was GOOOONE. His run times used to be comparable to mine and his rowing is nothing short of impressive.
In walks big Mike WS. Reasonably new to CrossFit, a big lad, can row. smashed out a time of 19min 35 off the top of my head. Holy crap I thought. warmed up today and it started raining. I did the math and thought if I can run 5min 0 for each of the 1.6km and pump out a 7min 30 row I'd have him covered.
Jerry
1.6km run (5min)
2km row (7min 14)
1.6km run (5min 40)
extra time in transitions
Total time 18min 01 |
08 July 2010
CrossFit Total
Workout of the day..... CrossFit Total. Nothing more than heavy lifting. Strict timings adhered to today. 15min warm up followed by 3 seperate 15min sections each flowing immediately on from the next. 15min time limit to reach a 1rm for each exercise. Total time 1hr
Last time I performed this workout was before my shoulder reconstruction. The total took me 2 hours 30mins. We had 3 attempts at a 1rm before moving to the next exercise. This was untimed. The idea was to lift my heaviest so I could not be beaten as it was tge end of my strength bias phase. This was mid June 2009.
Totally different story today. Today I lifted 10 kg more in my squat. 190kg. 12.5kg in my press getting 95kg and 5kg more in the deadlift reaching 270kg!!
Totals
squat 190
press 95
deadlift 270
CFT=555 |
6 July 2010
Programmed a short WOD today after a monster effort yesterday with a gas mask and weighted vest. Thus morning session was 10 squat cleans. Squat clean going through full range squat and 20 sit ups feet anchored. Today I found that my legs were burning the most during the sit ups.
10 squat cleans @ 42.5
20 sit ups feet anchored
6 rounds + 1 clean
181 reps
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