WOD - Tuesday, 28/7/2009

Deadlift 5-3-3-2-2-2-1-1-1-1-1

120kgs for last 1 rep max.

I am on a steady path of increasing my strength - happy about that.

First competition since October 1st 2008

In 2 weeks time I am going to jump back into the competitive landscape since I competed at the IPF Masters World Powerlifting Titles 10 months ago. This time it is a brand new sport for me and as a novice I will be unable to execute some of the more advanced skills, so it is really dipping the toes in the water. As you would have noticed from my blog I am having a blast at Crossfit, I am finding out that I am good at some things that are really cool to do, and I am really bad at some things that will be really cool to do. The challenge of the variety and the community are the 2 things that keep me going back. I have no idea what all of this means for my lifting, other than I am enjoying what I am doing in the moment.

If you are in Brisbane and want to know more about Crossfit come along and have a look at what goes on.

Registration is now open for the CrossFit Brisbane Hard'nup Challenge on 8 August 2009.
Entries will close on WEDNESDAY, 5 August 2009.

WOD - Thursday, 23/7/2009

21-15-9 reps for time:-

• Hang Power Clean 60kg (40kg)
• Burpee

8:21.....that hurt

WOD - Wednesday, 22/7/2009

Front Squat 3-3-3-3-3-3-3
After each set of Squats, perform a set of max Ring Dips

Ensure full range of motion at both ends of the Ring Dip.

Did new PB with front squats today of 65kgs for 3 reps, and it is great to see my strength returning. I had a little more in reserve so next session I will head toward 70kgs. I still can't do a complete ring dip, so I worked on jumping into the rings, stabilising and lowering. Definite progress from the last time I was in the rings.

I have been in Melbourne for a long weekend seeing friends and relaxing. The weather was just beautiful and I had a great time drinking fab coffee, shopping and laughing with friends.

I have been training at Crossfit Brisbane for about 13 weeks now and have been hitting it pretty hard each week, so I am feeling well rested after 3 days off training. It will be interesting to see how I fair on my least favourite style of work out - the 20 minute metcon (metabolic conditioning) grinder.




WOD - Tuesday, 21/7/2009

"Farmer Cindy"
Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 50m Farmers Carry 2 x 20kg plates (15kg)

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.

WOD - Saturday, 4/7/2009

Complete as many reps/rounds as possible in 20 minutes of:-
Run 200m
Max reps Thruster 30kg (20kg)

Score equals total reps Thruster. Each attempt at max reps of Thruster ends when the weight is put down. Resting in the rack position is allowed. Once the weight has been put down, a 200m run must be completed before commencing the next set of Thrusters

140 Thrusters.....happy weekend

WOD Friday 3rd July 2009

Tabata Friday

8 intervals of 20 secs work followed by 10 secs rest for each of the following exercises. Rest 1 minute between exercises. Score equals sum of the lowest number of reps recorded on any interval for each exercise.

Ring Dips
Squat
Situp
Pullup
Pushup

Australian Powerlifting Championships July 2007

WOD - Thursday, 2/7/2009

Deadlift
3-3-3-3-3
1-1-1-1-1

I am attempting to keep to a 5 days on 2 off schedule at Crossfit and today is day 4 after a pretty tiring week. I started a new job yesterday, and as a result of nervous energy and stress I had an exhausting day and my sleep was very broken last night. The last time I did a heavy deadlift work out was 10 days ago on a Monday after 2 days off. It will be interesting to see what the impact of 4 days training and some stress has on my strength...

So I am back and I progressed 2.5kgs today to a raw 112.5kg lift. I still have more in the tank and I am happy with the way my strength is coming back. Matt is adjusting my lifting technique so that I will be able to lift over head, and it is very interesting getting a different coaching style.