March 14, 2005
CrossFit Roulette CrossFit North
Posted by lauren at March 14, 2005 7:41 PM
[real media] [MPEG] [windows media player]
My rest day
Easy 6km run around Sydney Harbour
Practicing clean and jerk with 40-60kg on the bar
90 minutes of BJJ
That roulette whell looks like just the thing i need to spice up the training sessions for my Thursdya group!
nice 5 mile jog @ 8.20mph.
"Grace" 50kg 3:49 - 18 seconds faster and 10kg heavier than last time.
hour and 15 min of raquetball
just enough to get a good sweat going.
That is an excellent video! I really want to try that. Looks like fun and I'm sure it's way harder than it looks.
Nursing a sinus infection, so this is a welcome rest day. Hopefully this goes away quickly.
Wow does that cargo net work look like fun!
Wish I had one (and a climbing rope, bumper plates, a good pull up bar...)
Regarding the CrossFit North Roulette: What's a 4-count?
I'm very glad that the nearest cargo net is about 300 miles away. Unless, of course, Jeff and the rest of the crazies at Brand-X have one. Then I'll have to move to the desert t get away from theirs!!! I have a feeling that my trips on the cargo net would be followed by a trip to the emergency room!
Ron, Ron , Ron. I hear Borrego is pretty this time of year. Mikki and I spent yesterday hanging the cargo net.
Row 1000 meters
45 pound Thruster, 50 reps
Row 750 meters
45 pound Thruster, 25 reps
Row 500 meters
45 pound Thruster, 15 reps
Static holds for 30sec above head up to 160kg
To paraphrase Richard Dreyfuss in Jaws: You're gonna need a bigger mat! As in, "if Ron goes over the net, we're gonna need a bigger mat to break his fall!"
Ron, how bout paraphrasing Quinn from Jaws..."You go on the net, net goes in the air, gravity's in the air..."
Had to get yesterday in today. 30:45:81
for those interested...
Clean & jerk 140k
Back squat 180k
Split jerk w/kettlebell 3 sets of 3 on each arm 40k
3 rounds done in 3:03 15 reps Ball slam 20lb, 15 chins
4x300yd shuttles (50 yd intervals) all reps done in 48sec w/3min rest
10 sets 20 dips+10chins new set begining every 2min
Executed Sunday's workout today, at ~45:00.
As Rx'd except for:
-150 single direction rope jumps.
-Towel pull-ups (assisted) for the rope climb.
1.5mi jog and then gymnastics work. ive noticed my body position is affecting my ability to hold a handstand unassisted so im going to work on head to elbow to forearm-stands then handstands. ill also be working on (ever more) inclined full ROM pushups on the paralettes to progress to HSPU. hopefully these progressions work. besides for handstands did ring work. also, spent some time in the rock bottom squat position. fun, relaxing day.
Did yesterdays today
I hung a rope I just finished braiding up and found I couldn't climb it!
mostly as dictated
i dont know if anyones gonna read this bc its gettin a little late for the right coasters, but i was doing a bunch of ring work today and was wondering if anyone can do a kip on the rings. i tried but couldnt quite get one. also, is there anyone out there who can get a reverse kip? if you can, youre a stud/studette in my book. today i did a bunch of muscleups and skin the cats but was also able to do nest hangs, most of a monkey hang (couldnt 'hang' at the end), and single leg cut offs on both sides from 'G&T'. can anyone give advice on dislocates or double leg cut offs?? they look great but i dont want to hurt myself.
Clay, the 4-count was a trunk exercise. I've seen a similar movement called sitting bicycles - except for these we started out flat on our backs for each rep with legs fully extended. The "4-count" was how we counted them - come up off your back and bend your leg up - "1" for rt. elbow to rt. knee, "2" for back down to ground, "3" for left elbow to left knee, and finally "4" for back and leg down to ground. That would be one repetition.
10 rounds using the Bas striking tape. 10 X 115# Push Press in between each round.
Pack Dogs workout at Brand X
50 Thrusters with 15-25# barbell
30 Pull ups (or Ring rows or assisted)
I did my pullups from a standing position on a dip/pull up station. Used 15# dumbbells for thrusters (big dogs used 45# barbells). Got a decent time on the run. I'm getting better at maintaining a consistent speed one successive laps.
(and yes, Ron, that Cargo Net looks pretty intimidating. I didn't stick around to try it. I don't think the pukie shirt should be earned at 20 feet up. )
Tried a set of Tabata Front Squats with 30kg. So much harder than it sounds...
Sets of 14/13/13/13/12/12/11/10; had a gradual decline. Started seriously sucking wind after the 3rd round; by about the 5th-6th rounds my legs started really feeling it. Felt light-headed and a little groggy afterwards. Great stuff!
Can now feel my legs starting to "lock up", might have a stretch I think...