Gymnastic skills for 20minThen
4 Rounds for time
5 Thrusters
10 Front Squats
15 Back Squats
20 Alternating Lunges
25 Ring Dips
Aim, is to not let the barbell rest between exercises. Rxd weight is 50% bodyweight
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Hard'nup Challenge 2009 Workouts
ReplyDeleteWorkout #1
For time:-
100 reps of "Chest to Overhead" (M:40kg/W:30kg)
(may be press, push press or push jerk)
Penalty of 10 x KB Swing (M:24kg/W:16kg) every time the bar is returned to the ground or is lowered from the chest to "hang" position. Penalty swings must be completed before picking the bar up again.
10 min time limit
Time:10:00 (75 Reps RXD)
Workout #2
Complete as many rounds as possible in 10mins of:-
7 x Sumo Deadlift High Pull, 50kg (35kg)
7 x Burpees
Rounds: 10.1.0 (10 rounds one SDHP 0 Burpess)
Ok, so hanging upside down from the rings in the warm-up wasn't what I expected out of my day..
ReplyDeleteWhich is good.
I managed 3 rounds of Thrusters at 40kg.
Final round at 30kg.
40kg for Front and Back Squats for 4 Rounds.
20Kg bar for Alternate Lunges of 4 Rounds.
Ring dips in sets of 5 - whole WOD took 37mins !!
I am still getting used to mornings - as a consequence, I did let the barbell rest a bit .. Clear room to improve for me.
Great working out with Paul and Daniel.
Good company and some forthright comments.
Cheers Boys, probably some of our finest work today.
Col.
Oh man. How I hate work right about now.
ReplyDeleteI set my alarm for 5am but the so called SMART Iphone decided it wouldn't go off. :@
Hopefully after work tonight I am not to tired and will make the 7am session woot woot :).
Was great to see the morning crew growing in numbers. It was a real grind of a session. Congratulations to J.C. & Russ on getting their first Muscle up for them & the box...
ReplyDeleteHey Troy maybe you do need to upgrade to a Blackberry after all...
P.P.S.
ReplyDeleteThe FAB 4 (Chloe-Dawg, Queen V, Todd & JC) went to Brissy on the weekend & represented CFP proud. Well done guys, your an inspiration to all & cant wait to hear all the war stories
Thanks for the great workout Glenn ,it was also great working out with Daniel and Colin.
ReplyDeleteI can definitely see how crossfit brings the monster out in people.
5 thrusters@ 40kg
10 front squats@ 40kg
15 back squats@ 40kg
20 alternating lunges @ 40kg
25 ring dips
4 rounds my time as rxd 28:22
Torture, that's all I have to say, well not really, that was one of the hardest WODS I've done, true After 2 really hard WODS on Saturday, my upper half is really really sore, so then I come to the box tonight and am faced with this, what the???? 25 x 4 ring dips. As usual I'm up for the challenge and got through it in the end, did want to cry at one stage and almost did, grrrr.
ReplyDeleteTime: 44.54 Just above As R'xd - Weight 30kg and didn't drop the bar between movements.
One last word, guys going to Brisbane with you was a privelege and a pleasure, thanks for all the laughs.
And, congratulations to JC and Russ on your 1st Muscle Ups, well done!
Woooo First Muscle up! :D
ReplyDeleteThank you Coach (daffy..LOL) for your great coaching and support today. Was a great feeling finally being able to get that muscle up!
I have been working on it for a while now...
Also, Russ... Knew you could do it too. Hence why i had to NAIL it before you came down to the box! haha
Thanks VM, Toddie and cdawg for an awesome weekend too. I think its a weekend we will never forget *DING* and plenty more cross fit moments to come. How exciting! :D
Shane a.k.a JC!
48:44
ReplyDelete5 Thrusters, SCALED 20kg
10 Front Squats, SCALED 20kg
15 Back Squats, SCALED 20kg
20 Alternating Lunges, SCALED 20kg
25 Ring Dips, SCALED BLue Band
What a grind!
What the !@#$ did i go for. Im totally tilted. Work suffered today. (tueseday).
ReplyDelete40kgs for the whole work out. I did drop the bar between lifts. That was harder than i thought it was going to be.
The brissy trip was Fan bloody tastic. I went to my first DIRT SHOP. Even though i pretty much stayed outside.............
Thanks Guys, I would never have second thoughts about going away with any of you's at any time.
Weight 25kg but i did have to drop the bar quite a few times, dips with blue band although i did manage to get the first dip of each round unassisted which is better than nothing!
ReplyDelete37:42, really taxing!