04_10_2010 monday

morning 5k run

evening

6 rounds of
10 thrusters (40kg)
10 pullups
10 burpees

17 mins

then 10 minutes of core stuff

then

5 x 500m row with 2 minutes rest.
the catch is that you have to do 20 pushups during that rest.

02_10_2010 saturday

barbara with 2 min rests instead of 3

5 rounds
20 pullups
30 pushups
40 situps
50 squats
2min rest

01_09_2010

morning 5km run

30_09_2010

almost 600

25 pullups
50 deadlift 60 kg
50 pushups
50 boxjumps
50 floor wipers
50 clean and press 35kg
25 pullups

50 deadlift 60 kg

50 pushups

50 boxjumps

50 floor wipers

50 push press 35kg

25 pullups

42mins

29_09_2010 double wod

jack
20 mins amrap
10 push press 60 kg
10 kb swings 24kg
10 box jumps

then
10 rounds
15 deadlift 60 kg
15 pushups

7minutes

7 minutes 60kg floor to OH =(30)

3min rest

7 mins rowing = 1800m

3min rest

7 mins continuous core work =250 reps

3 mins rest

7mins 24kg swings=  60

3mins rest

7 mins double unders =150+

10 minutes

morning = 5k run
evening wod
10 minutes 50kg floor to OH =(48)
3min rest
10 mins rowing = 2400m
3min rest
10 mins continuous core work =300 reps
3mins rest
10 mins double unders =150+

26_06_2010 sunday

1000m row

then

3 rounds of

30 deadlift 60kg

30 situps

30 pullups

30 kb swings (24kg)

30 burpees

then 1000m row

time = 42:41

25_09_2010

morning 6km run = 32 mins

evening

 

1000m row

3rounds

30 box jumps

30 pushups

30 situps

1000m row

~20 mins

24_09_2010

morning 5km run = 24:40

evening
fran

21-15-9
thrusters 40kg
pullups

5:20 minutes

23_09_2010

evening 5km run = 25 mins
was so hot it took an hour to cool off

22_09_2010

morning 5km run

evening


back squat 100kg

then
7 rounds

7x 100kg deadlift
7 x 32kg kb swings
7 vups with kb overhead
7 push press 50kg
7 burpees

24:06

21_09_2010

5km run in morning


evening

cf adelaide wod

10 round
10 sdhp 40kg
10 ring pushups

then 21-15 - 9
pullups
rollouts abs
oh leg raises
bicylcles
feet to bum excersize ab

20_09_2010

Morning run 7km
time = 38:20

evening wod

warmup 1000m row

stretching then

4 rounds
20 x 40kg squat clean thrusters
20 pullups

time: 24:50

then 3 rounds.
500m row
10 vups
10 roll outs ab exercise
10 lateral kb lifts

~7 minutes

19_09_2010

7km run

Running by 530am to avoid the heat. amazing desert sunrise

18_09_2010

500. variation

25 pullups
50 deadlift (60kg)
50 boxjumps
50 pushups
50 floor wipers
50 kb swings (24kg)
25 pullups.

time 20:24

17_09_2010

morning
5k run

afternoon

rowing Murph
1.6 km row
100 pullups
200pushups
300 squats
1.6km row

time 33:03

then
5, 5 ,5 ,5 ,5 back squat
50, 60, 80, 80, 80 (kg)

16_09_2010 evening CF session

21-15-9

80kg deadlift

24 kg kb swings

burpees

11:39

angie = 100pullups, 100pushups, 100 situps, 100squats

19:20

16_09_2010 morning crossfit

20 minutes amrap

2mins double unders/skipping
1 min boxing with dumbells
10 box jumps
10 janda situps
10 medball twists
15 walking lunges (15kg overhead)

4 rounds

15_09_2010 row pushup situp

5 rounds for time

500m row
20 pushups
40 situps

2 minute rest.

about 18 minutes.

13_09_2010 Morning row and pushups

CF Adelaide Workout

5 rounds for times and reps

500m row + Max Pushups (hand release at bottom)

rest 3min between rounds

Bloody desperate workout. I love these kind of workout where you almost kill yourself. Can remember exact results but each round was around 1:42 s with an average of 20 pushups. 

11_09_2010 Surprise

12 mins amrap
10 pushups (lift hands at bottom)
20 OH squats (broomstick)
200m run

= 9 rounds

rest then

4 mins to get 1RM overhead = 85kg

rest then

for time 50 knees to elbows = 4:04

rest then

800m run = 3:33min

rest then Annie.

50 40 30 20 10
double unders

time  = 11:24

Good morning.
situps (the first 50 situps  were gluteham situps)

10_09_2010 XFITADELAIDE WOD

Deadlift

3,3,3,3 (work up to a 3RM) = 165kg

then

1×15 deadlift @ 60% (regrip each rep) 

done at 100kg

rest

6min AMRAP

8 pistols

20 double unders

6 complete rounds

great morning session

09_09_2010 XFITADELAIDE WOD

3 rounds for time (1min rest between rounds)

30 push-press (30/20)

30 SDHP (30/30)

30 Wall Balls (10/8)

30 Box Jumps

30 cals Rower

7_9_2010 Coogee to Bondi run

Was awake at 3am due to jet lag so ran from Coogee Bay to Bondi Beach (Sydney. )
think its about 12 km round trip

time : 1: 02.

6_9_2010

100 burpees for time: 9:27
still on the road and done on a hotel room floor. :-)

Attacked by ducks

8km run around the pond this morning.
43:48

got chased by an angry duck :-)

2_8_2010

5k Run

25:03

Now i'm 34

Youth is not entirely a time of life; it is a state of mind.  Nobody grows old by merely living a number of years.  People grow old by deserting their ideals.  You are as young as your faith, as old as your doubts; as young as your self-confidence, as old as your fear; as young as your hope, as old as your despair.

General Douglas McArthur

800m run, 50 burpees
800m run, 50 lunges
800m run, 50 pushups
800m run, 50 squats
800m run, 2 min plank hold
800m run 50 box jumps

time 41:05

beautiful crisp morning for a run. Needed it too after a few beers and a late night. :-)

Birthday Run

5k run around the pond this morning. 24:36

getting faster.

then 100 situps.

There is a great new blog thats been up or just over a week now. called mobility WOD. Really good for stretching and working those stiff/tight areas.

http://mobilitywod.blogspot.com/

30-8-2010- 5km run

5km run this morning around the pond in town. I've never beena particularly good or fast runner but I should do more andI think Im getting better at it.

time 25:30

Around the pond

Sunday 29th August
So after 2 days of travelling, I need to do something. Jetlag is great for early morning training sessions. You are already awake.

Across the road from where Im staying, there is a pond with a fountain and a walking track around it. There are also some nice grassy areas. Perfect. The track is 800 metres around. So here was the workout.

For time

800m run
100 squats
400m run
100 walking lunges
400m run

80 squats

400m run

80 walking lunges

400m run

60 squats

400m run

60 walking lunges

400m run

40 squats

400m run

40 walking lunges

400m run

20 squats

400m run

20 walking lunges

400m run

time: 43:04

finisher : 200 situps - 4:25

long working days

After a long day of work and not being able to train at the CF adelaide gym, I got home and did this little number on the 26 August.

100 squats
50 pushups
50 lunges
50 vups

80 squats
40 pushups
40 lunges
40 vups

60 squats
30 pushups
30 lunges
30 vups

40 squats
20 pushups
20 lunges
20 vups

20 squats
10 pushups
10 lunges
10 vups

time - about 30 mins. forgot to time it.  

FRIDAY 27th Aug

After this workout on the thursday night . I did the the CFAD WOD on friday morning. - Snatch. 3 rep max 55kg. 

Then i got on a plane to Europe for 24 hours. My legs hurt. 

First post

Well here it is, the first post of my training blog. I've kept a travel/ climbing blog over the last 18 months and had fun doing it. It has been viewed over 2700 times so far.

I've always been active, surfing, climbing, cycling, yoga,  tennis, swimming and various other stuff. About 18 months ago, I started training Crossfit. It is pretty fair to say that Crossfit has changed my life. It has added new dimensions to my training, introduced me to a whole new group of friends and given me a new realm of fitness. I usually train at Crossfit Adelaide with trainer Ben Norman but sometimes make up my own workouts or find workouts from other Crossfit affiliates or the like.

My main goals of training are to be fit healthy and strong enough to do the things I like to do like climbing surfing or anything that I feel like trying. Being fit and eating healthy food makes me feel better and work more efficiently. I do regular climbing and mountaineering trips to the mountains of the world and need to be super strong and fit for those excursions so that gives me huge motivation to train hard.

I intend to update this blog regularly with my daily workouts, general diet ideas and how strict I manage to be. I also have a liking for inspirational quotes which I'll post as well.

Enjoy and feel free to post comments etc.