from the board and beyond

Crossfit journal type posts, my workout notes and related snash. Need to start logging my WODs, results, PRs, progress etc. Why not do it here?!

[fromtheboardandbeyond]

WOD - 24 February 2017

Not Coach’s programming tonight but a dolly mixture concocted between me, Ali and Anton. The triple A-team baby! Here it is…

Warm-up / mobilise

15 min EMOM: 0-5 min 5 x hang squat cleans @ 40kg 5-10 min 5 x squat cleans @ 50kg 10-15 min 3 x push press @ 50kg

Bar complex 10 min EOM @ 60kg: 1 x squat clean 1 x push press 1 x back squat 1 x behind neck push press

Then Annie (goes climbing!): 50 x double unders 50 x sit-ups 1 x rope climb 40 x double unders 40 x sit-ups 1 x rope climb 30 x double unders 30 x sit-ups 1 x rope climb 20 x double unders 20 x sit-ups 1 x rope climb 10 x double unders 10 x sit-ups 1 x rope climb

8 min 45 sec

[fromtheboardandbeyond]

WOD - 23 February 2017 EMOM @ 30kg EOM @ 65KG

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So, I might have just entered myself in the 2017 open! Eeek!

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WOD - 22 February 2017

Back squat @ 105kg and 23 min 56 sec for part B.

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Great to be joined for tonight's WOD by Jimmy, Carol-Ann and Lana all the way from Sneads Ferry Crossfit, North Carolina. Fantastic effort all round!

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WOD - 21 February 2017 Managed to RX this one, which I was really pleased about. 27 min 21 sec - boom! The GTOH with a 30kg dumbbell was pretty tough though!

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WOD - 20 February 2017

Skill - front squat Warm-up / mobilise 10 min to work up to WOD weight Then 6x5 front squat @ 85kg Then complete the following: 800m run 20 x pull-ups 30 x wall ball squats @ 9kg 20 x deadlift @ 80kg 30 x sit-ups 800m run

[fromtheboardandbeyond]

WOD (benchmark) - 17 February 2017

Jackie 1km row 50 barbell thrusters 30 pull-ups 8min 37sec Happy with that for a first go at this one. Room for improvement though.

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WOD - 16 February 2017 70kg for 4 rounds 75kg for 2 rounds 80kg for 2 rounds 9min 50sec for block run

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WOD - 15 February 2017 Hit the 3 muscle-ups in each round but did them as singles. Need to work on stitching them together. Progressive push press @ 55 - 57.5 - 60 - 65 - 72.5 kg. Should've tried to go to heavier though because they were flying up. An 80kg 1RM shouldn't be outwith the realms of possibility. 5.16 for the AMRAP doing the bench press @ 60kg.

[fromtheboardandbeyond]

WOD - 14 February 2017

Back squat @ 80kg (although I'm weighing in @ 92.5kg)

Overhead lunges @ 20kg

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WOD - 13 February 2017 EMOM @ 40kg 5x2 @ 55kg 21-15-9 untimed but continuous hard work 25kg dumbbell for GTOH 24kg kettlebell for swings

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WOD - 8 February 2017

Tried to make up for last night’s poor show.

25 min 51 sec for the 5km.

Want to get that nearer 20 min though.

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WOD (hero) - 7 February 2017 100m short of 3 rounds. Can't say I was overly enamoured with that!

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WOD - 6 February 2017 Warm-up with the barbell @ 30kg. Main component @ 65kg but should've probably gone @ 75kg. All pull-ups strict. 4.3 for the AMRAP. Was absolutely killing the double unders!

[fromtheboardandbeyond]

WOD - 5 February 2017

Bit of a pick n’ mix in the garage tonight!

Warm-up of air squats, lunges, front squats, high kicks, high pulls, hang pulls and hang squat cleans.

Mobilised hamstrings, hip flexors and wrists/forearms.

Then 5 min EMOM of 4 x 30kg hang squat cleans, really just to nail my technique.

1 min rest.

Then 5 min EMOM of 5 x 40kg hang squat cleans, 5 x burpees.

1 min rest.

Then 5 min EMOM of 5 x 40kg hang squat cleans, 5 x burpees.

Tried to keep the hang squat cleans moving fluidly and efficiently, and focusing on driving the elbows through and up every time.

Then 2 x 12 of overhead weighted lunges (2 x 10kg kettlebells).

Then 2 x 1 min of max reps seated bicep curls (2 x 10kg dumbbells) with 1 min rest in between. Managed 21 then 16.

Then 1 min of continuous dumbbell side lifts @ 18kg on the right. Rest 30 sec then same on the left.

[fromtheboardandbeyond]

WOD (team series) - 4 February 2017

New hang power clean PR with 1 rep max of 90kg. I’ll take that!

Got some helpful advice from Rachael that I needed to widen my feet a little when I dropped in order to help get the catch. Voila, it worked a treat!

Hit 60 double unders unbroken after the WOD, which felt good, and reckon I could probably do more in one go.

Got hoodwinked into a “game” of wall ball volleyball as well which lasted 40 min. It was a total sweatfest! Aren’t games meant to have rules?!!