WOD - Thursday, 16/7/2009

Muscleup, 30 reps for time

If you have a Muscleup, work full extension at the bottom. If you do not have a Mucleup, we will be working on skills development and Muscleup progressions

Finisher:
150 Burpees for time for anyone that signed up to the Muscleup challenge and has not got one

So I was not crazy enough to register for the Muscle up challenge, as I have not even attempted the first progressions yet. However given I have trouble simply balancing in the rings I am pretty aware of what my capabilities are. Looks like I will get time to work on my pullups, and ring dips, and handstand push ups today as well.

WOD - Wednesday, 15/7/2009

Complete as many rounds as possible in 20 minutes of:-
400m Run
12 KB swings 24/16
21 Pushups

WOD - Tuesday, 14/7/2009

Front Squat
3-2-1-1-1 (62.5kgs)

then..
3 Rounds for Time of:
20 Wall Ball 10kg (6kg)
20 Pull-Ups

7:10 - tough and not much go go juice this week.

WOD - Monday, 13/7/2009

• 5 Rounds for time:
• 21 Thruster 30kg (20kg)
• 21 Double Unders

12:30

I managed to get 20 double unders in a row this morning, and am pretty happy to be progressing well.

I have 2 skills now in focus; Overhead squats, and pullups

More Crossfit Games Action with Steve Willis...now in 4th place

(Commando) Steve Willis is representing Australia in the 2009 Crossfit Games and goes into the final day in 5th position

Picture from 2009 Crossfit Games

WOD - Thursday, 9/7/2009

Split Jerk
1-1-1-1-1-1-1-1-1-1


This was a stack of fun as I had never done a split jerk before. As with all of these things, the technique is a lot more difficult than it looks when you watch weightlifters flinging hundreds of kgs overhead. I worked up to 45kgs, and have a lot work on but I can see that I can progress well on the lift.
Matt paid me a great compliment and asked "...why have you been wasting your time powerlifting all these years?" Pretty cool.

WOD - Tuesday, 7/7/2009

Deadlift 3-3-3 (100kgs)

then ...

3 rounds for time:-

60kg Deadlift, 21 reps

Pushups, 40 reps

Pushups are full range of motion, chest and thighs touch the ground, and full lockout on every rep.