27th March – Crossfit Frantic

27 03 2015

image

Time 12:10

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10th March

10 03 2015

http://theg2011.blogspot.com.au/2012/05/wednesday-23rd-may.html

Warmup
stretching
burgener
10 thrusters
5 SDHP
dislocates
WOD
Air Force WOD (modified)(40kg)
For time:
20 Thrusters
4 burpees
20 Sumo-high pulls
4 burpees
20 Push Jerks
4 burpees
20 Overhead squats
4 burpees
20 Front squats
4 burpees

Time 9:16

7 days into cycle of┬ábulbine natalensis, effects day to day have varied. Usually about half way into 1st round of WOD things ramp up a gear and the reps feel easier. not exactly scientific but observable. I’ll work on writing up a review on this.





13th May

13 05 2014

image





13th January – BI, EP

14 01 2014

BI – back injury flag for future ref
EP – Elbow pain flag
Both plaguing me at present, elbow is overuse pain, golfers elbow. Back was result of crap technique on the 15 december last year. Although this is an ongoing problem from way back.





20th September

19 10 2013

Warmup
burgener
2/4 pullups

WOD
EMOTM 10
1 HP snatch
1 P snatch
1 OHS





8th August

8 08 2013

Warmup
BP Shoulders
10 Squats

Strength
3×3 TGU (28)
EMOTM 10 mins
odd 10 front squats (48)
even 5 OHS (48)





4th August – Sunday Sesh

8 08 2013

Warmup
squats
OHS 30kg

WOD
12 ball to shoulder (35kg dead ball)
3 Turkish getup (16)
9 ball to shoulder (35kg dead ball)
6 Turkish getup (16)
6 ball to shoulder (35kg dead ball)
9 Turkish getup (16)
3 ball to shoulder (35kg dead ball)
12 Turkish getup (16)

Then (CT)
block run (650m)
2 min rest
block run (650m)

Time
Brad 13:07
Steve 13:12
Chris 9:27 – run 2:45, 2:30