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Archive for the ‘Gymnastics’ Category

Run 5:00 on treadmill

10x
K2E
Burpees
DB Curls @ 12kg
Bench dips
Triceps push-down
Squat-walk-jump
Slam ball @ 8kg ball
DB Squats @ 14kg DBs
Biceps curls (I know!) @ 12kg
DB Press (seated) @ 14kg
Baseball cable
Swiss ball push-up / crunch

10x
DB Thrusters
Mountain Climber (2-count)
Box Jumps
Lateral bench jumps (overs)
Bench jump (overs)
Alternating mad ball push-up

Good fun with H, Arthur and Wilko in the Hotel gym at the W in Hong Kong. This has been a phenomenal conference with an amazing team. I’m pretty damng proud to work with these guys.

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2:00 of each:
1H Swings alt every 10
Clean and Press alt every 10
Snatch alt every 10
Lunge = 45
All @ 16kg KB

20 RMM
= 6:09

2 x 20 Push-ups

21-15-9
Swings @ 24kg KB
Burpees
= 6:53

50 burpees = 4:35

Tags:

Spent half the day bouncing around like crazy on trampolines as part of a work off-site.

Foam pit trampolines. Dodge-ball trampolines. Big, sideways, bounce-off-the-walls trampolines.
Hella fun.

Run 3.6km
= 19:38 / 5:24/k

25 Renegade man-makers @ 12.5kg DBs
= 7:37

Tags:

Run two laps of the block.

3 Pull-ups

15 x
Press
Deadlift
Back Squat
@ empty bar

20 x The Bastard @ 12.5 kg
= 9:50ish

3x
5 Dead-ball slam @ 11.5kg ball
5 Med ball thruster / wallball @ 11.5kg ball
Rest 10 breaths


September 2019
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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