Changeover day / Competition day

So today is my changeover day, where I change from night shift to day shift.. Nothing really changes, when you're underground it's still pitch black without the lights on...

The important things about today are:
1. I get a full 24 hours off
2. Means I'm getting closer to home time and I get to see my toots again
3. I know I have goodies waiting at home for me... (thank you Life As RX'd)

So, with my 3 on 1 off schedulle, would you believe that my day 3 is TODAY? means it's time for something special and since I have a comp coming up on the 31st of March I think it's the day to test out my diet and training with a mock comp day, which will be 3 workouts today:

WOD 1:
Dumb Helen
3 Rounds for time
Run 400m
21 dumbell swings 25kg
12 pull ups

Rest 4 hours

WOD 2:
21-15-9
Ground to overhead 50kg
Burpees
Ring Dips

Rest 4 hours

WOD 3:
AMRAP 10mins
Overhead Squat 50kg
Everytime the bar is put down perform 5 bar facing burpees


Post all 3 results to coments.

The new guy

So, the new guy FINALLY rocks up to the gym for his first session and after a warm up and some dynamic stretching I put him through a 10m Cindy... He's broken, but the bastard got lipping pull ups during his first session..

SWOD: 5,5,5 power snatch

DWOD:
10 rounds for time
5 hang squat snatch 42.5kg
10 pull ups
20 double unders

This actually hurts a lot in 85% humidity.. Hahaha

A chipper of a day

So, a guy at work comes up to me and says "dude you're huge, what do you do for training?" I tell him all about CrossFit and also tell him that diet is more important than training if you want to perform well and (in his case) put on size. So today he wants me to start training him in CrossFit... This should be fun

Today's wod:

SWOD:
Bench 5,5,5,5,5

DWOD:
For time
10 burpees
20 db push press 25kg each hand
30 sit ups
40 ring dips
50 push ups
Run 400m
50 push ups
40 ring dips
30 sit ups
20 db push press
10 burpees



Wonder how the new guy will go?!? Stay tuned!!

Sorry, internet has been down again

Sorry it's been a few days, been getting back into the swing of the new swing in the mines, and also then internet has (once again) been down.

So todays wod is:

SWOD:
5,5,5,5,5 Deadlift

Record results to coments

DWOD:
21,18,15,12,9,6,3
SDHP
Thruster

This wod is done with an empty 45# bar for guys, girls use a 35# bar

DO NOT DROP THE BAR DURING THIS WOD!!! If you drop the bar, put it down or rest for more than 5 seconds it is a 5 burpee penalty

 record time and total amount of burpees to coments

Fly out day..

Time to go to work.. But sneak in a cheeky workout before... I said cheeky, I didn't say easy, fun or enjoyable... (well maybe a little bit enjoyable)

Warm up:
LOTS of mobility work

10x10m sprint
30 second rest

SWOD:
REST!!!

DWOD:
Nasty girls!!
3 rounds for time
50 air squats
7 muscle ups
10 hang power cleans 135/95# (60/40kg)

Skills wod:
3 rounds for time
15 ring dips
15 chest to overhead 95/45# (45/20kg)
(preferably strict press)

The day before fly out day...

Today is the day before I fly out again for another 2 week swing up at work, with a tiny little gym and not much equipment, so have to have as much fun in the box as possible!!

In saying that, let's have some fun!

Warm up:
Mobility

500m row time trial, go as hard as possible!!!

SWOD:
Work up to a 5rm front squat
Then With 70% of 5rm
5 rounds
5 front squats
10 box jumps 30/24"

DWOD:
3 rounds for time
20 push press 75/45#
30 back squat 75/45#
40 kb swings 24/20kg
1 rope climb

Skills practice:
Free standing hand stands, hand stand walking

Wod 130212

So, had some chocolate on Sunday, Gemma and I aren't going to get the chance to have Easter this year so I had it a bit early (gem was a good girl though).. So to make up for it...

Warm up:
Mobility wod

3 rounds for time
20 double unders
10 box jumps 24/20"

SWOD:
5,5,5 power clean and jerk

DWOD:
Amrap 30mins
Run 200m
3 muscle ups (sub 1 m/u for 3 pull up and 3 dips
12 squat clean to thruster 95/75#

Friends in town can only mean one thing...

So, a good mate of ours (Gemma and I) is coming into town who loves to come and wod out with us, so it's time to punish him (and us)...

Warm up:
Mobility wod

3 rounds for time
10m restisted running
Burpee broad jumps 10m

Swod:
5rm deadlift
Then 3 x max reps with 85% 5rm

Dwod:
9-15-21
Deadlift
Ghd sit ups
Squats
Double reps for double unders

Wod 100212

So, after listening a bit to the endurance guru, Brian McKenzie, he talks about increasing your running distance by training intervals. He does this to teach your body to recover quicker, which in turn makes your go harder and faster more often.. Something I thought I can adopt to my training too, so here is tomorrows wod:

Warm up:
Mobility Wod

5 rounds for time:
25 double unders
100m row

Wod:

Tabata db push press

Rest 2 min

Tabata push ups

Rest 2 min

Tabata supine row

Rest 2 min

Tabata renegade row 20kg

WOD 090212

So tomorrow's wod:

Warm up:
1 block run (550m)
Mobility wod

Sprinting:
10x50m sprints (walk back, 3 point start)

Wod:
For time
20 Burpees
30 Power Snatches 75/45#
40 Box Jumps 24/20
50 Kettlebell Swings 24/16kg
Run 400m
50 Kettlebell Swings 24/16kg
40 Box Jumps
30 Power Snatches 75/45#
20 Burpees

Skills:
Gymnastics:
Practice Handstands, and Handstand walking

Sorry, it's been a while

Sorry guys (all 3 of you who read this) but while I was in the mines the wifi died and couldn't connect, then when I got back I totally forgot..

As you may also notice I haven't been posting my meals. Main reason for that is because while I'm at work, all food is given to us and I'm unable to weigh and measure food.. Which sucks, so I have to guestimate my food intake.

So, from now on (where I can) i'll be getting in here as much as possible!

So stay tuned for tomorrow's session...