Tuesday 28.8.12
morning run in the sunshine…
A: 10×2 Box Squats @ 60% – rest 45 sec.
B: For time (20min cap):
- 5 x (spider crawl trips)
- 10 Hang Squat Cleans 70kg/40kg
- 50 Double-Unders
- 4 x (spider crawl trips)
- 8 Hang Squat Cleans 70kg/40kg
- 40 Double-Unders
- 3 x (spider crawl trips)
- 6 Hang Squat Cleans 70kg/40kg
- 30 Double-Unders
Post loads and training notes to comments
A: 1 @ 70 kg, remainder @ 80 kg plus chains
B: Subbed 3 x the reps of double unders for singles. Thanks Coach B.
Made it 1 rep into 6 Hang Squat Cleans @ 50 Kg
Got through 32 of the 40 double unders…so disappointed I didn’t get into the third round at least. Badly lacking consistency. Was good practice at least.
30kg cleans, did them mostly in singles, but did get a few in a row.
whoops – forgot to include:
A: 42.5kg
A: 40 kgs for the box squats.
B: I did my last jump right at 15:00!
Did 15 kgs for the hang squat cleans, but I’m getting better at getting full depth on the squats and going fast for the clean.
My jumps were singles, not double-unders, so I did 3x the number for the double-unders.
That was a killer, but really fun workout.
A: 10 sets of 2 with a 20kg bar and the chains (no idea on their weight) This wasn’t super heavy – but was difficult keeping balance. Great exercise.
B: Missed out on the time – but completed after time out at about 15:20 – did 30kg bar for HPC. Double unders are flipping awesome compared to spider crawls…. FYI….!
50kg box squats. Enjoyed them.
12:54 for the sesh on a 45kg bar. Feel like I’m getting better at DU’s (slowly) and learning to clean the weighted bar with less over-thinking.
Progress.
A: 35kg. Fun
B: 10.51with 35kgs.
Cam, Anya and I are down for the BBQ. Will prob bring something like a roast veg salad, though I really want to bring homemade dark paleo chocolate – not quite whole30 so you will have to wait for another event to sample the amazingness.
A: 70 kg with CHAINS! Yeah so much fun good explosive movement and really trying to keep form while driving the bar to pop weightless of my shoulders. Super fun.
B: 11:13 slowed heaps due to DU consistency rolled @ 60kg hang cleans
Really enjoyed working out with Wal this morning thanks for gee up.
Took a bit of warming up tonite , 8@60 kg and last 2@70kg .
B)
13.22 rxd . Hard on the legs but good fun !
A: 20kg bar with chains. Felt light, but enjoyed the movement.
B: 11:38 with 35kg. Not in the double under zone tonight.
p.s no BBQ for us alas, we’re already booked up. Have some steak for us!
Fun session!
A: 60kg + rubber bands
B: 12:19 with 50kg for the first set of hang power cleans, 55 kg for the next two sets (thanks Ben… in retrospect, could have gone 60kg). Would have been a good minute or two faster with better double-under form: can;t believe I’m still a DU loser after all this time.
Thanks to new guy DJ for encouragement – look forward to many fun workouts in the future.
Thanks Michael – and for the pushing.
Next time we will go 60kg.
A. 20kg bar with chains. Enjoyed something different!
B. 10mins on the nose @25kgs(??) also did lunges instead of spiders due to ankle injury – made it tougher on the cleans.
A: 55kg
B: 14:31 RXed i gotta say this was a interesting WOD. in the first set of 50 Double unders at 44 the rope broke, the rope was also sparking on the concrete . in the second set of hang cleans i found out i was doing 72.5, then Rosie finished and i finishes with his bar @70kg (i know this means nothing but i weighed myself this afternoon and i weigh 67kg, 3 kg les the the RX weight).
but a good work out
oh yeah just letting you know i plan to be at the whole 30 BBQ and i will be bring some of my paleo jerky. this stuff is the bomb!
John – your weight on the bar totaled 70kg, but in saying at you had a G2 bar, which technically weighs 22kg. Officially it’s a 20 kg bar though – that’s why I moved you to a different bar.
I was glad to see you battle at RX weight – you should chat to Nick re doing lifts at bodyweight as he is around the same weight as you.
My Second class at Adapt Crossfit – and loving it.
A: 10×2 – 60kg + rubber bands
B: 10:50
- 50kg cleans
- Still learning DUs, so instead had to do 4 x normal skips (200, 160, 120).
Seriously DU practice required.
A- 20 kg chains, bit light but good technique
B- 14.56 time, happy with my effort as I wasn’t expecting to finish! Weight was 25kg front squat, did walking lunge instead of spider things and made a smart decision to do singles instead of doubles as I don’t have them.
Thanks to Karina w for the encouragement
Also bummed can’t make BBQ, already booked out in the evening, enjoy!! Oh and finished whole 30 on Tuesday!!!!!!!
B: 12:13 Rx’d
- what a battle! Didn’t realise the spider crawls would trash my legs, which made the cleans pretty tough.
Nice to battle through though.