I.P.

Not sure who IP is but I guess we're paying because someone had their 38th birthday!


For TIME:
200m Run
38 Double Unders
38 Wall ball shots @10kg
38 Toes-to-Bar
38 Ground to Overhead 25kg (bumper plate)
38 Cleans @40kg38 Burpees38 Stone/Slam-ball Ground to Shoulder @35kg
38 Russian Swing @32kg
38 Thrusters @40kg
38 Overhead Lunges @25kg (bumper plate)
38 Side bends @16kg (19 each side)
200m Run

Finished Thruster w/ 10 sec to go..

Hill Sprints

Checked out a couple of local hills for some hill sprints - got a couple steep ones that take about 35 sec to get up fresh so looks promising. Oh and there are 2 volcanoes too which are bigger and could be good.

3 x 35 sec hill sprints

Monday Mish

5 x 5 Back Squat @100kg

WOD:

5 rounds for TIME:

5 Power cleans @70kg

10 Pistols

20 Bar hops

7.48

CF Level 1 Day 2

PRACTICE:
Deadlift series - Deadlift, SDHP, Med ball clean

WOD:
AMRAP for 8 mins of:
10 Med ball cleans @9kg
10 Ab-mat Sit-ups
10 Med ball push-jerks @9kg

5 rds, 10 cleans

Later:
PRACTICE:
Muscle-up progressions
Strict muscle-ups

CF Level 1 Day 1

PRACTICE:
Squat series - Air squat, front squat, overhead squat
Press series - Shoulder press, push press, push jerk
Pull ups
Thrusters

So I was expecting the whole day to be doing Fran! Turns out only boxes with Games crash mats do Fran... So I thought this would be a breeze and I was wrong...

WOD:
3 rounds for TIME:
15 Thrusters @42kg
12 Burpees

5.59

Double Trouble

5 x 5 Double KB Snatch @16kg

WOD:

With a partner:
14 rounds alternating not for time:
5 Deadlifts @120kg
5 Chest-to-bar pull-ups

Monday Morning Gone Bad

WOD:
3 rounds for REPS
1 min Aerodyne for calories
15 sec rest
1 min Double KB Push press @16kg
15 sec rest
1 min Box jump over @24"
15 sec rest
1 min Back squats @70kg
15 sec rest
1 min Burpees
15 sec rest

Rd 1: 11-21-21-17-18
Rd 2: 12-18-20-16-17
Rd 3: 13-21-16-17-15

Heavy Randy, Fitness Test & 1st CF Class

3 x
12 O/H squats @pvc
8 Ring rows
6 Push-ups

2 x
3 Skin the cats
1 Shoulder stand on rings

Row 500m
1.32

5 x 3 Back Squats (pause 3 sec on first rep at bottom)
60kg-80kg-100kg-110kg-120kg

WOD:
75 Ground to overhead @40kg (I did snatches as I've never done Randy)

7.33

Later:
Fitness Test @Les Mills Takapuna as part of interview to be a contracted trainer.
Max 2 points for each item for 10 point total. Pass mark was 7 but head trainer said he thinks everyone should get 10. Must be completed inside 20 min and if you lose a point, you get a chance to add an extra point with 30 burpees still inside 20 min. Once you reach the 2 point mark no point continuing exercise.

Pull-ups - 10 (2 points)
1000m Row - 3.39 (2 points)
Push-ups - 30 (1 point) (35 for 2 points - Still a GOAT)
Deadlift @80kg - 12 (2 points)
Plank - 3 min (2 points)

Finished in about 16 min. Didn't have to do burpees, he said I was fit enough, haha...

Later:
Took my first CF class @CrossFit Infinite Takapuna, didn't do the WOD but just to remember it here it is:

AMRAP for 30 min of:
2-4-6-8-10-12-14- etc.. reps of:
STOH @40/30kg
Front Squat @40/30kg
Toes-to-bar
Wall ball shots

Witch and Chips

WOD:
For TIME:    (30 min time cap)
50 Wall ball shots to 10' target @10kg
40 Sit-ups
30 KB swings @24kg
20 Pull-ups
10 Burpee box-jumps
400m run
10 Burpee box-jumps
20 Pull-ups
30 KB swings @24kg
40 Sit-ups
50 Wall ball shots to 10' target @10kg

20.22

Wall Double Muscle Rework

Variations on this one are endless! We decided last minute to put muscle-ups in..

WOD:
3 rounds for TIME:
50 Wall ball shots to 10' target @10kg
50 Double unders

Then:
Max muscle-ups in 2 min

12.30 (double under were shocking)
6 mu

Snatch Wodplex @Shane Cameron Fitness

5 x 3 Snatch pulls @40kg-60kg-70kg-70kg-70kg

WOD:
10 min AMRAP of:
5 Power snatches @40kg
10 O/H squats @40kg
5 Squat snatches @40kg
10 Cal row

3 rds, 5 sn

Front Fatigued Widow [Post 300]

3 rds of:
Rd 1: 2 min Aerodyne @60rpm
Rd 2: 2 min Rower
Rd 3: 2 min Double unders
Then after each:
10 Push-ups
10 Sit-ups
5 Burpees

2 min Diag. chop @10kg (1 min each side)
2 min Battle ropes

WOD:
1 round for TIME: Time cap 10 min
20 HSPU
40 Air squats
20 Front squats @80kg (no rack)

5.24 (2 cleans)

LPO 52 @Functional Strength CrossFit

Jerk (balance)
3 x 3 unloaded - foot placement

Jerk in split (one jerk then 3 in split)
3 x 3 @pvc
2 x 3 @20kg

Jerk from rack (dip and pause then dip and jerk each rep)
2 x 2 @20kg
2 x 2 @40kg
3 x 1 @50kg

Muscle Clean
3 x 2 @40kg

Clean from hang
2 x 3 @20kg
2 x 3 @30kg
2 x 3 @40kg
second set of each has front squat on receiving bar in power position

6am-Con

90 double unders

2 x 10 Alt. pistols @8kg-12kg

WOD:
20-18-16-14-12-10 reps for TIME of:
Alt. DB snatch @15kg
Burpees

8.22