Workout: Wed @ 8am

"Barbara" = 36"19'

Workout: Wed @ 6am

Dead lift @ 120, 130, 140, 150kg (x2 reps)

WOD = 24"08' @ 70kg

Workout: Mon @ 6am

Back Squats @ 100,110,110,115,120kg

WOD = 6 + 25 reps (RX)

Workout: Sat @ 7am

"Fran" @ 7"26' (RX PR)

"Grace" @ 4"26' (RX PR)

WOD 2

Lunges @ 50kg

Farmers Carry @ 32kg each arm (stopped 4 times)

Workout: Fri @ 6am

Dead lift @ 120kg, last 130kg, 140kg

WOD = 23"47' (20" Box MU)

Workout: Thu @ 6am

4 x 4 Snatches @ 60kg working squat snatch

WOD @ RX working on Double Unders

Weigh In: 19th Feb, 2014 @ 94.6kg

Workout: Wed @ 6am

Back Squats @ 90,100,100,105,110 3RM

WOD (RX with Fat Bar)

12"16'

Note: I found it a lot harder to rack the bar during thrusters with the fat bar. Ouch. Ended up push pressing the whole lot...

Workout: Tue @ 6am

Squat Cleans 4x4 @ 70kg

WOD (RX)

1st 8mins = 3 + 4PC

2nd 8mins = 3 + 2PC

Workout: Mon @ 5:30pm

WOD 1 = 4 + 50 Skips (Skips)

WOD 2 = 15"50'

Workout: Sat @ 7am

10-8-6-4-2-4-6-8-10

Power Cleans @ 65kg

Wall Climbs (10-8-6-4) then HSPU rest

49 Wall Ball Shots @ 20lbs

10-8-6-4-2-4-6-8-10

Power Snatches @ 50kg

Box Jumps @ 30"

Time = 49"50'

8am workout (did not do...)

Workout: Thu @ 6:30pm

Back Squats x 7RM @ 94kg

7 x 1 Push Press @ 86kg

"Isabel" @ 50kg = 4"35'

Workout: Thu @ 6am

WOD 1 "Isabel"

7"39' RX

WOD 2 = 6"30' RX (PR)

Workout: Wed @ 6:30pm

WOD

Muscle Ups from 20" Box

2+ rounds each set

Workout: Wed @ 1pm

Overhead Squats @ 60kg

WOD

Clean & Jerks @ 50kg

2 rounds each set

Workout: Tue @ 6am

Cleans @ 80kg

WOD RX only 20 lunges due to stiff hamstring

Workout: Mon @ 5:30pm

Back Squat PR 3RM @ 120kg

WOD "13.2" = 6 + 10DL

Workout: Sat @ 7am

"Jared" = 53"30'

Front Squats @ 60kg

Handstand Kipping Push Ups (4 in a row)

100 Wall Balls = 7"01

Shuttle Runs = 14, 12, 14

Workout: Fri @ 6am

Squat Clean @ 75kg RX = 17"49'

WOD = 5 + 7 Burpees

Workout: Thu @ 6:30pm

Weightlifting

6x5RM Front Squats

80, 80, 86, 86, 80

7x1 Push Press

70, 76, 80, 86, 90, 94 (fail), 90 (fail)

10 mins @ every 30 secs

Squat Clean @ 70kg

Workout: Wed @ 6am

Snatch Technique

WOD

14"36', 19"05' (3"29') (RX)

Workout: Tue @ 6:30pm

5 Rounds every 2 mins

5 x Push Jerks @ 80kg (no rack)

WOD

8 Rounds

1 Rope Climb

200m Sprint

10 Kettle Bell Swings @ 32 kg

17"56'

Workout: Mon @ 6am

Back Squat @ 114kg 3RM

"11.5" WOD = 8 + 1 WBS rounds (RX)

Goal: CrossFit Total @ > 900lbs

The CrossFit Total is a measurement of strength within the 3 core movements - Back Squat, Shoulder Press and Dead Lift.

I currently weight 97kg (213lbs) and without trying for 1RM sets of each exercise above, but using my current 3RM / 1RM's where I have them, I am at about the 690lb total mark. Just above Novice.

My goal is to get above 900lbs while dropping my body fat %. This would equate to roughly the following lifts:

• Back Squat @ 140kg
• Shoulder Press @ 90kg
• Dead Lift @ 180kg
• CrossFit Total = 410kg (902lbs)

Wish me luck!

Open Gym: Sun @ 9:30am

Work on Handstand, Pull Up and Muscle Up technique.
Still can't do kipping pull ups or muscle ups but trying! Found some great scale techniques to practise after Monday's session for Muscle Ups.

WOD
4 rounds *
1 min GHDs
1 min cycle
1 min rowing
  * No rest between sets

How to do Muscle Ups - Part 1 - Barbell Shrugged