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| SteadBird's log | |
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| Topic Started: Sep 19 2006, 06:10 PM (1,546 Views) | |
| rachel | Sep 19 2006, 06:10 PM Post #1 |
Crossfit Disciple
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So i bow to the pressure from Jools and to a lesser extent, the bloke over the other side of the room and have started my workout log.... |
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| rachel | Sep 19 2006, 07:27 PM Post #2 |
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Crossfit Disciple
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'Tabata something else' had to sub sdhp with 16kg kbell for pull ups - nowhere to hang off of! total - 282 reps sdhp - 11/8/10/10/9/7/8/10 press ups - 10/8/8/8/9/8/9/8 sit ups - 9/7/6/7/7/6/8/8 squats - 12/10/9/9/10/10/11/12 |
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| Davie | Sep 19 2006, 10:11 PM Post #3 |
Awesome!!!
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Well done rach! |
 My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| rachel | Sep 20 2006, 06:36 PM Post #4 |
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Thanks Davie!
 "Lynne" BP (30kg) - 6/8/6/7/6 Body rows (feet elevated) - 7/7/6/6/5 |
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| rachel | Sep 22 2006, 07:12 PM Post #5 |
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3x800m used the 2:1 ratio (rest:work) 1 - 3.53 2 - 3.49 3 - 3.58 tried to catch Karl........  |
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| Davie | Sep 22 2006, 10:36 PM Post #6 |
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Awesome!!!
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even nicer running Rach |
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My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| rachel | Sep 23 2006, 10:30 AM Post #7 |
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Thanks again Davie!! I had a whippet called Karl to the treadmill on my left hand side disappearing into patriotic streaks of red, white and blue he was going so fast.....kinda makes you move faster!!!! :lol: |
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| rachel | Sep 23 2006, 05:34 PM Post #8 |
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100m walking lunge 800m row (should've been run - shins sore) 100 squats - 12.43 |
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| rachel | Sep 24 2006, 06:16 PM Post #9 |
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subbed today's 30 muscle ups for time for Coach Rut's; 5 rounds for time of; x10 power clean - 25kg x15 press ups bw - 70kg time - 8.53 |
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| rachel | Sep 26 2006, 09:09 AM Post #10 |
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I did a pretty fast-paced 1km swim last night - mostly to try and loosen up my glutes after the last set of 3 wods! |
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| karl | Sep 26 2006, 10:16 AM Post #11 |
Crossfit Disciple
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glutes...?.....GLUTES??.......who teaches you these posh words.....? everyone knows you're talking about your arse cheeks! 
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| rachel | Sep 28 2006, 08:36 AM Post #12 |
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 Arse cheeks it was!!!Come down with a cold these last few days so sitting this triplet out. It sucks when you just get back into the swing of things and then get ill..... 
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| Davie | Jan 9 2007, 04:56 PM Post #13 |
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Awesome!!!
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here its here Rach |
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My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| rachel | Jan 9 2007, 10:42 PM Post #14 |
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Thanks Davie!
Tonight's fun and games; Ten rounds of; 30 secs deadlift 30 secs press ups 1 min rest score is total reps. i used 50kg and got 303 reps then worked up to a 5 rep max on back squats of 40kg. Could've gone heavier, but hey-ho, next time. |
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| rachel | Jan 12 2007, 10:24 AM Post #15 |
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Wenesday 10th Jan workout: 7 rounds for time of : 8 Dumbell snatch (4 right arm/4 left arm) 8 Lunge (4right/ 4 left) 8 Box jump 13:51 (20kg) And then 75 proper pressups. The teaching and coaching for these were excellent, thanks guys! |
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| rachel | Jan 12 2007, 10:25 AM Post #16 |
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Thursday 11th January: A well-earned and very much needed strength day! 5 rounds of: 5 dumbell deadlift 5 hang squat cleans 5 push press 5 front squat 5 split jerk increasing the weight each round to reach a suitable maximum I had to sub exercises after the first round as my I.T. band was niggling. So rounds 2-5 were: 5 hang power cleans 5 push jerk 5 split jerk 5 snatches (left hand) 5 snatches (right hand) Weights used (kg): 18/20/24/24/24 (total weight of the two dumbells) |
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| rachel | Jan 16 2007, 10:37 AM Post #17 |
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Friday 12th Jan: As many rounds in 20 mins: 5 pull ups 10 ball slams (my first go at these and I LOVED them!) 15 k'bell swings (16kg) 6 rounds I could've got more but I had to stop twice and have my hands taped up to stop my blisters ripping! :? |
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| rachel | Jan 16 2007, 10:44 AM Post #18 |
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After 2 days of lovely rest: Monday 15th Jan: "CINDY" As many rounds in 20 mins of: 5 pull ups 10 press ups 15 squats done as rx'd, 14 rounds plus pull ups and I held the Crossfit Manchester female Cindy record for all of half an hour until Jo did it! Still, I was happy with that, full range on all reps and all pull ups kipping. My first as rx'd Cindy and I still did better than previous attempts. I "enjoyed" this one for the first time (I use the term loosely)... |
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| rachel | Jan 19 2007, 12:07 AM Post #19 |
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Ooops that last post was me too.... Wednesday 18th Jan: 5-5-5 sets of: Overhead squat Front Squat Back Squat OS: 15-20-25 FS: 30-35-40 BS: 40-45-45 PBs achieved on all three exercises (OS not done for weight before) Great coaching from the lads as usual!! |
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| rachel | Jan 21 2007, 08:12 PM Post #20 |
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Crossfit Disciple
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One of my rest days, but seeing as the crew from the North and from Scotland were down I joined in with a lite version of the filthy 50... The Filthy Fifty AKA "Chuck Norris" 25 reps of each of the following: (50 last time) box jumps (20") (used 16" last time) jumping pullups kettlebell swings (16kg) walking lunges knees to elbows (jumping/kipping) push press (20kg oly bar) back extensions wall ball (12lb med ball) burpees (with press up) double unders 20:59 An 'active' rest day!!! |
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