Pull Ups!

Yup! Got them on my boat now for almost a week. 

WOD 120211

5 Rounds for time of:

3 Press @ 30kg
5 Push Press @ 30kg
7 Push Jerks @ 30kg
*Bar starts from ground

Result: 15:38


The shoulders and wrist felt it!

WOD 120111

For time of:
125 KB Swings @ 16kg
125 Burpees

Result: 28:56

MENTAL WORKOUT. MENTAL!!!

400m OH Walking Lunges

For time of:

400m Overhead Walking Lunges @ 15kg Plate

Result: 58:02

"Wilmot"

Six rounds for time of:
50 Squats
25 Ring Dips

Result: 39:23 (Push Ups sub Ring Dips)

Still nursing my tennis elbow and not willing to succumb to further injury. My left arm has been working hard for the past 3 months and now it is falling to tennis elbow. Exactly the same case as my right, but got it from excessive use.

It will be better! :) 

Nike's Some Time Together

Death By Presses!

With a 12kg KB in my left arm, I completed 9Mins + 4.

Better than my previous result! :)

WOD 091411

400m Walking Lunges

Result:23:00

WOD : July 28, 2011

10 Rounds of:
100m Sled Drag @ 10kg
100m Sprint

Result: 24:43

How To Perform The Olympic Snatch (Weightlifting)

Images Taken from BioFitness

LONG VERSION


This is one of the two classical competitive Weightlifting exercises. The objective is to lift the barbell to a locked out overhead position in a single movement. Stand over the barbell. Position your feet underneath at hip width. The bar should cross your feet at the metatarsal toe joints, just in front of your ankles. Point your toes slightly out. Hold your head erect and tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grasp the bar with a wide grip. (To establish your initial snatch grip, it is necessary to bend forward at the waist while stretching your arms horizontally. Then bend your arms at the elbows until your upper arm and forearm make a 90 degree angle. The distance between your arms becomes your snatch grip width.) After gripping the barbell, lock out your elbows and position your body so that your arms are vertical to the bar with wrists flexed. Keeping your back muscles contracted, take a 3/4 breath. Use your legs to explode the barbell off the floor. When the barbell passes your knees, push in with your hips. Your knees will shift back down and under the bar. At the same time you bring your hips in, start to pull the barbell up with your back. This action will bring the bar into contact with your legs at top-thigh. At the moment of contact, accelerate the bar upward with legs and back until your body reaches full extension. At full extension, contract your calves and trapezius muscles simultaneously, rising up on your toes and shrugging your shoulders. This movement puts maximum momentum into the barbell, allowing it to continue up while you drop under it. Bend your elbows, pulling the bar up with your arms as you jump your feet out to the sides. Descend into a full squat as quickly as possible. With the bar moving up and your body moving down, your arms should re-lock overhead on or before you reach the bottom. Secure your balance with the bar centered in line with your ears. Use your legs to stand, keeping your arms locked and the barbell overhead.

Awesome images taken from SnoRidge Crossfit

SHORT VERSION

• Set up in a deeper squat than your deadlift, with feet right under your hips
• Grip bar at your overhead squat grip
• Utilize the hook grip to avoid pulling with your arms early and to lift more
• Grip the bar and pull down into a squat, pushing the knees out with the chest up and weight on your heels
• Take a deep breath and contract your back and ab muscles
• Lift the barbell off the floor while pushing the weight through your heels into the ground
• Keeping the bar close to the shins and ensuring that the hips and shoulders rise together
• Accelerate the bar past the knees and gently pull the bar up and back as you explosively shrug and push your hips forward
• At the top of the upward shrug simultaneously pull under the bar fast into the overhead squat position
• Keep the bar overhead in line with your shoulders, hips, and heels while in the overhead squat
• Look straight ahead and not down at the floor or ground
• Push your armpits forward while arms are locked overhead as you stand up with the bar
• Complete the rep by ensuring the hips open fully at the top before lowering the bar

Source: BioFitness

WOD 051111

Front Squat 3x3 @ 50kg

"Satan's Whiskers"
3 Rounds:
10 Front Squat @ 110lbs, 50kg
10 CTB Pull Ups
10 Burpees

Result: 17:41


2 Rounds:
3 Mins DB HPC & Jerk @ 25lbs
1 Min Rest
3 Mins Burpees
1 Min Rest

Result: (53, 80) : 133

WOD 050911

Push Press 5-5-5
30-35-40kg (45kg 1-1)

"Jack"
20 Mins AMRAP:
10 Push Press @ 35kg
10 KB Swings @ 16kg
10 Box Jumps @ 18"

Result: 5 R


21-15-9 of:
Box Jumps @ 18"
Power Snatches @ 25kg
CTB Pull Ups

Result: 17:46

WOD 050711

For Time of: 

Run 350m

50 Box Jumps @ 18"

25 Push Presses @ 25lbs

25 Squats

50 Walking Lunges with 25lbs

Run 350m

Result: 17:00

200 KB Snatches for time: 

10:15

WOD 050510

3 Sets Snatch Complex: 3 Muscle Snatches + 3 OHS : 15kg, 20kg, 25kg

3 sets of Snatch (5x5): 15kg, 20kg, 25kg, 30kg

Isabelle:
30 Squat Snatches @ 25kg
Result: 7:38

WOD 050410

1RM Front Squat: 60kg

3Rounds:
9 Power Cleans @ 45kg
12 Front Squats @ 45kg
15 Box Jumps @ 18"

Result: 21:30

WOD 050310

Deadlift 4sets of 4

Result: 90, 80, 80, 80kg


9Mins AMRAP:
9 Deadlift @ 70kg
9 HSPU (HTF)
9 CTB Pull Ups


Result: 2Rounds

CrossFit Games Qualifier WOD #5

20 mins AMRAP of:
5 Power Cleans @ 45kg
10 Toes To Bar
15 Wall Balls @ 14lbs, 9ft target

Result: 6R + 5, 4


Knackered my left shoulder in the process.

Don't want to say this but may need to check with a neurologist if condition changes.

CrossFit Games WOD 11.4

10 Mins AMRAP:
60 Bar-facing burpees
30 OHS @ 40kg
10 Muscle Ups

Result: 60+18

WOD 040511

For time of:
100 Squats
2 Muscle Ups
80 Squats
4 Muscle Ups
60 Squats
6 Muscle Ups
40 Squats
8 Muscle Ups
20 Squats
10 Muscle Ups

Result: 34:31 (2x Jumping MU)

Run, KB Snatches, Squats

For time of:
Run 200m
21 Kettlebell Snatches @ 24kg/16kg, Left & Right
Run 200m
15 Kettlebell Snatches @ 24kg/16kg, Left & Right
Run 200m
9 Kettlebell Snatches @ 24kg/16kg, Left & Right

Results: 8:31 (KB @ 12kg)

10 Rounds of:
Run 100m
25 Squats

Result: 16:25

PushMore's 3rd Birthday!

In 10 minutes, complete as many rounds as possible of:
10 Medicine Ball Cleans @ 10kg/5kg
20 Double Unders

Rest 5 minutes, then:-

In 10 minutes, complete as many rounds as possible:
2 Muscle Ups
8 Deadlifts @ 70kg/50kg

Result: 11R + 10,16/ 4R + 3 (3 Pull, 3 RD)

WOD 020111

For reps of:
5 minutes Burpees
2 minutes Rest
5 minutes Kettlebell Snatch @ 24kg/16kg
2 minutes Rest
5 minutes Handstand Push Ups
*For KB Snatches, it is total reps for both arms. No limit to switching arms or putting the KB down.
*Switch 2 minute rest to 2 minutes Max Rep Double Unders.

Results: (70,100,60,140,55)

Diane

21-15-9 of:
Deadlift @ 60kg
HSPU

Result: 3:55