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Russell's Workout Log
Topic Started: Mar 18 2008, 12:22 AM (2,115 Views)
Russell Aug 30 2009, 10:58 PM Post #261
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Crossfit Disciple
[ * * * * * * * * * * ]
 Weighted pull-ups 1-1-1-1-1-1-1 reps
8-12-16-20-24-25.25-26.5

finished off with some Shoulder Press

3 x10 @40

3 x 20 GHD sit-ups

done
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Russell Sep 1 2009, 04:23 PM Post #262
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Crossfit Disciple
[ * * * * * * * * * * ]
 For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

19:35

Thrusters Killed me. Started working on these with rxd weight....
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Russell Sep 11 2009, 04:05 PM Post #263
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Crossfit Disciple
[ * * * * * * * * * * ]
 been lazy with my posts anyway today,

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round

1. 3:01
2. 3:09
3. 3:57
4. 4:21
5. 4:00
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Russell Sep 11 2009, 04:07 PM Post #264
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[ * * * * * * * * * * ]
 Forgot to mention thats a 2 min pr on Barbara
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Russell Sep 14 2009, 04:59 PM Post #265
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Crossfit Disciple
[ * * * * * * * * * * ]
 "Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

6:40

first set of du's sucked easily get this down
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Russell Sep 16 2009, 06:47 PM Post #266
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Crossfit Disciple
[ * * * * * * * * * * ]
 yesterdays wod
Front squat
3-3-3-3-3-
70-80-90-92.5- 1 @ 100 crashed out due to funky rib from rugby at the weekend.
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Russell Sep 17 2009, 02:55 PM Post #267
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Crossfit Disciple
[ * * * * * * * * * * ]
 7 rounds for time of:

3 Push Jerks or Split Jerks 50kg
6 Pull Ups
9 Push Ups

1. 0:40
2. 0:36
3. 0:51
4. 0:51
5. 0:53
6. 0:55
7. 0:46

total time 5:34sec
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Russell Sep 18 2009, 03:50 PM Post #268
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Crossfit Disciple
[ * * * * * * * * * * ]
 Diane"

21-15-9 reps of:
90kg Deadlift
Handstand push-ups

8min 51
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Russell Sep 23 2009, 03:04 PM Post #269
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Crossfit Disciple
[ * * * * * * * * * * ]
 Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

75kg used
1. 21-23-15
2. 18-27-20
3. 14-25-20
4. 14-21-15
5. 13-21-15
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Russell Sep 24 2009, 12:41 PM Post #270
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Crossfit Disciple
[ * * * * * * * * * * ]
 Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP: 50-55-fail at 57.5-fail at 55-50
PP: 50-60-65-60-60
PJ: 50-52.5-55-55-57.7

this was a bad dad. Felt weak throughout the entire session. SP has been better pressed 60 last time, for some reason i just didn't have anything left in me. Aw well another day.
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Russell Sep 26 2009, 02:57 PM Post #271
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Crossfit Disciple
[ * * * * * * * * * * ]
 "Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

16:30

New PR, this felt slow but its a new pr, defo can go faster.
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Davie Sep 26 2009, 09:17 PM Post #272
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Awesome!!!
[ * * * * * * * * * * ]
 excellent work amigo - beat me by over 12 mins lol
Posted Image

My blog

CrossFit is not a cult....The Leader said so.

Choose Hobo... not Globo.
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Russell Sep 29 2009, 12:12 PM Post #273
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Crossfit Disciple
[ * * * * * * * * * * ]
 Perform as many rounds as possible in 12 minutes:

7 Thrusters 40kg
7 Ball Slams 10kg
250 Meter Row

5 rounds plus thrusters, slams and 50meters row
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Russell Sep 30 2009, 10:43 PM Post #274
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Crossfit Disciple
[ * * * * * * * * * * ]
 "Helen"varied

Three rounds for time:
row 400 meters
24kg Kettlebell X 21 swings
12 Pull-ups

10.03
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Russell Oct 1 2009, 05:35 PM Post #275
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Crossfit Disciple
[ * * * * * * * * * * ]
 For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24kg
30 Sit-ups
20 Hang squat cleans, 40kg
25 Back extensions
30 Wall ball shots, 10kg ball
30 towel pull ups

17.20
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Russell Oct 4 2009, 06:48 PM Post #276
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Crossfit Disciple
[ * * * * * * * * * * ]
 21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

15.17
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Russell Oct 6 2009, 04:38 PM Post #277
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Crossfit Disciple
[ * * * * * * * * * * ]
 Complete 3 rounds for time:

15 Thrusters 45kg
15 Ball Slams 20 kg
15 Burpees
15 Double Unders

10.15
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Russell Oct 8 2009, 09:32 AM Post #278
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Crossfit Disciple
[ * * * * * * * * * * ]
 1 1/2 mile x 2, 4 min rest between runs,

11.08 1st run 10.35 2nd.
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Russell Oct 8 2009, 06:12 PM Post #279
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Crossfit Disciple
[ * * * * * * * * * * ]
 Angie with an abmat. Great bit of kit.

7.43
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