Author Topic: Fee's workouts - mostly CrossFit  (Read 10626 times)

Offline Fee

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Fee's workouts - mostly CrossFit
« on: December 12, 2011, 02:22:34 AM »
Sadly, I only have 1 more week of CF left till my centre closes for a month over xmas  :'( I have joined a gym today though and am getting a trainer to do a program for me. 

So..today:

WOD was 'The 12 days of Christmas' and was pretty hard, but loved it as always.

12 air squats
11 sit ups
10 push ups
9 kettle bell swings (16kg)
8 burpees
7 box jumps
6 deadlifts (very light, just 30kg which was recommended for this WOD)
5 pull ups (kipping)
4 Thrusters (30kg)
3 Lunges w/30kg bar
2 Front squats with 30kg bar
1 400mtr run.

So it was 12 air squats, 11 sit ups.  Then 12 air squats, 11 sit ups and 10 push ups.  Then 12 air squats, 11 sit ups, 10 push ups, 9 kettlebell swings.  Then starting at the top and adding in a new one each time.

Till next time  :P

Offline Fee

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Re: Fee's workouts - mostly CrossFit
« Reply #1 on: December 14, 2011, 12:51:32 AM »
Yesterday was a rest day.  Today's CF workout 'The Sherman'.

Hard to explain how it went, but the total was:

17 deadlifts
17 Thrusters
17 overhead squats
17 squat cleans
17 kettlebell swings
17 wall balls
17 push press
1 other set of 17 but can't remember what it was...
20 air squats
20 box jumps
20 push ups
20 sit ups
20 burpees
20 pull ups
20 knee to elbows
60 rope pull ups
60 ring tips (bouncing on the toe each rep as I can't do the proper ones)

296 double unders

Strength training tomorrow night  :D


Offline Spax

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Re: Fee's workouts - mostly CrossFit
« Reply #2 on: December 14, 2011, 08:56:10 AM »
Yesterday was a rest day.  Today's CF workout 'The Sherman'.

Hard to explain how it went, but the total was:

17 deadlifts
17 Thrusters
17 overhead squats
17 squat cleans
17 kettlebell swings
17 wall balls
17 push press
1 other set of 17 but can't remember what it was...
20 air squats
20 box jumps
20 push ups
20 sit ups
20 burpees
20 pull ups
20 knee to elbows
60 rope pull ups
60 ring tips (bouncing on the toe each rep as I can't do the proper ones)

296 double unders

Strength training tomorrow night  :D
:o :o :o

Well done.

Offline Fee

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Re: Fee's workouts - mostly CrossFit
« Reply #3 on: December 15, 2011, 01:09:59 AM »
Yes, CF is a bit crazy Spax!

Ok, today's CF (last class for the year  :'( ) comprised of 3 WOD's

WOD 1

 x5 rounds of...

5 tyre flips
10 burpees
20 mtr bear crawl
20 mtr walk to revover

WOD 2

x5 rounds of...

5 tyre flips and after each flip, 2 jumps on and off the tyre
100 mtr sprint
100mtr walk for recovery

WOD 3 (by far the hardest!)

21-15-9

40kg deadlift
Double unders
Knee to elbows

Training has been hard this week, just the way I like it  ;D  Think I might be feeling a wee bit sore tomorrow but hope to make it to my punch fit boxing class.

Offline samjohn

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Re: Fee's workouts - mostly CrossFit
« Reply #4 on: December 15, 2011, 10:20:24 PM »
How often do you go?


Offline Fee

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Re: Fee's workouts - mostly CrossFit
« Reply #5 on: December 15, 2011, 11:28:08 PM »
I do CF 3-4 times a week, but if I only go 3x in that week then I will do a punch fit class (same gym), so all up it is 4 a week, plus I do 1-2 days at home of something HIT.  Usually fast single skipping, double unders, or I will make myself up a WOD using classic CF exercises, going hard for a good 20-30 minutes.

Offline Fee

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Re: Fee's workouts - mostly CrossFit
« Reply #6 on: December 18, 2011, 03:14:16 AM »
So I had Friday and Saturday off and today came up with a routine for myself at home.

Warm up - 20 air squats, 10 push ups, stretching, 100 double unders.

21-15-9

Pull ups with a toe push
Box jumps
Burpees
Air squats
Push ups
Jump lunges
Double unders

Then spent a few minutes for the first time ever practicing handstand walking.  Got to 5 steps but not in a very sophisticated fashion  ;D

Offline Fee

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Re: Fee's workouts - mostly CrossFit
« Reply #7 on: December 19, 2011, 01:11:47 AM »
Joined a gym today...so boring compared to CrossFit...

Anyway, just a quick workout:

10 mins running on the treadmill
10 mins rowing
10 mins weights

Offline Fee

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Re: Fee's workouts - mostly CrossFit
« Reply #8 on: December 20, 2011, 01:07:31 AM »
Today was 1 hour PT session...OUCH!

Exercises included:

Deadlift snatch
Weighted walking lunges
Assisted pistols
Assisted chin ups
Squat/lunge with weights
Assisted dips
Preacher curls
Dumbell flys