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November 09 FUBAR
Thruster x15
Jumping squat x10 (with bar in back squat postion)
Burpee-powerclean & Press x5 (Hands remain on the bar)
With a 25kg Barbell complete as many rounds in 3 minutes as possible, then rest 30 seconds.
Do Eight, 3 min cycles - 30 sec rest between cycles.
DO NOT underestimate the 25kg! Keep the rest period to a strict 30 seconds.
YOU KEEP GOING THROUGH THE THRUSTER-JUMPING SQUAT-BURPEE-POWERCLEAN-PRESS UNTIL THE 3 MIN IS UP.
AT THE START OF A NEW CYCLE YOU START FROM THE THRUSTER.
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Nov 2009
#1
Chet 
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Posted 04 November 2009 - 12:52 PM
Member of Team BodiTronics: Sponsored By BodiTronics and BodiPro
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#2
FK Pimp
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Posted 04 November 2009 - 02:31 PM
someone been reading my log?
did burpee cleans and jumping squats at the weekend.
The thrusters and timing of this will add major suckage though.
did burpee cleans and jumping squats at the weekend.
The thrusters and timing of this will add major suckage though.
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#3
marcus clarke
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Posted 04 November 2009 - 05:45 PM
any vids on the burpee power clean, never done them.
only asking bcause a GS burpee (is there any other kind!!) has a jump with it and if holding onto the bar, do you jump with the bar?
cheers
oh by the way, can the next one be a hard one
only asking bcause a GS burpee (is there any other kind!!) has a jump with it and if holding onto the bar, do you jump with the bar?
cheers
oh by the way, can the next one be a hard one
#4
FK Pimp
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Posted 04 November 2009 - 06:55 PM
I think Andy from CF reading posted one on here somewhere a while back,
basically clean the bar up rather than jumping then press from the rack pos'n.
basically clean the bar up rather than jumping then press from the rack pos'n.
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#5
marcus clarke
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Posted 04 November 2009 - 07:19 PM
FK Pimp, on Nov 4 2009, 08:55 PM, said:
I think Andy from CF reading posted one on here somewhere a while back,
basically clean the bar up rather than jumping then press from the rack pos'n.
basically clean the bar up rather than jumping then press from the rack pos'n.
thanks mate, me thinks a bit of practise is in order before i launch into this one
#6
FK Pimp
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Posted 04 November 2009 - 10:35 PM
yeah - worth a few reps to get used to the transition from push-up to 1st pull. I got a few dings on the knees in the first few reps.
planning this for tomorrow
planning this for tomorrow
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#7
FK Pimp
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Posted 05 November 2009 - 01:35 PM
ouch - this was way worse than I had thought
2/1+5/1+2/1/1/1/1/1
2/1+5/1+2/1/1/1/1/1
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#8
marcus clarke
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Posted 05 November 2009 - 07:53 PM
FK Pimp, on Nov 5 2009, 02:35 PM, said:
ouch - this was way worse than I had thought
2/1+5/1+2/1/1/1/1/1
2/1+5/1+2/1/1/1/1/1
good going mate, I'll do this one on Saturday.
#9
Franz29
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Posted 06 November 2009 - 09:37 AM
marcus clarke, on Nov 4 2009, 05:45 PM, said:
GS burpee (is there any other kind!!)
You had to ask....
Platinum Burpee from Mark at The Box
Was going to do this Saturday but it coincides with a fairly heavy squat day for reps so I am going to move it to Monday morning.
- Stephen A Hollingdale
- http://www.crossfitgu1.co.uk - http://www.twitter.com/crossfitgu1
- Quis nos vita operor refero infinitio
- Si vis pacem para bellum
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I don't use machines... I am one!
- http://www.crossfitgu1.co.uk - http://www.twitter.com/crossfitgu1
- Quis nos vita operor refero infinitio
- Si vis pacem para bellum
- M/38/~75Kg
I don't use machines... I am one!
#10
Andy
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Posted 06 November 2009 - 01:43 PM
Marcus http://www.youtube.c...u/2/lwoc9la2zXc thes eare obviously full cleans so just swop in the power clean.
I'm like a goddamn Navy Seal and Olympic gold medalist wrapped in a f***ing suit of body armour. I'm f***ing elite.
#11
marcus clarke
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Posted 06 November 2009 - 03:43 PM
Andy, on Nov 6 2009, 02:43 PM, said:
Marcus http://www.youtube.c...u/2/lwoc9la2zXc thes eare obviously full cleans so just swop in the power clean.
cheers andy
#12
marcus clarke
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Posted 06 November 2009 - 03:44 PM
Franz29, on Nov 6 2009, 10:37 AM, said:
You had to ask....
Platinum Burpee from Mark at The Box
Was going to do this Saturday but it coincides with a fairly heavy squat day for reps so I am going to move it to Monday morning.
Platinum Burpee from Mark at The Box
Was going to do this Saturday but it coincides with a fairly heavy squat day for reps so I am going to move it to Monday morning.
I had to ask!!! Not a chance
#13
marcus clarke
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Posted 08 November 2009 - 08:41 PM
well, that was fun.
Thought the light weight would be easy...
managed:
1. 1rd plus 15 thrusters, 10 Jump Squats (tried for 2 rounds like FK Pimp, blowing already at this point)
2. 1 rd plus 10 thrusters
3. 1 rd plus 11 thrusters
4. 1 rd plus 10 thrusters
5. 1 rd plus 5 thrusters (digging really deep now)
6. 1 rd plus 4 thrusters
7. 1 rd plus 6 thrusters
8. 1 rd plus 9 thrusters
Just felt like it was thrusters followed by thrusters followed by thrusters. Almost as if it was made that way !!!!
Thought the light weight would be easy...
managed:
1. 1rd plus 15 thrusters, 10 Jump Squats (tried for 2 rounds like FK Pimp, blowing already at this point)
2. 1 rd plus 10 thrusters
3. 1 rd plus 11 thrusters
4. 1 rd plus 10 thrusters
5. 1 rd plus 5 thrusters (digging really deep now)
6. 1 rd plus 4 thrusters
7. 1 rd plus 6 thrusters
8. 1 rd plus 9 thrusters
Just felt like it was thrusters followed by thrusters followed by thrusters. Almost as if it was made that way !!!!
#14
FK Pimp
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Posted 08 November 2009 - 10:11 PM
Totally
And I HATE thrusters
And I HATE thrusters
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#15
Mark
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Posted 10 November 2009 - 04:20 PM
Hi guys
Thanks for doing the session
It is a conditioning session that I came up with for Marc (Sargey on here) So the timings a based around a 3min rnd. His rest would be 1 min in the fight but I chopped that by half to force his ability to recover between rnds, so during the fight 1 min will seem like an eternity.
And I'm sure I said... Don't under estimate 25kg....
Thanks for doing the session
It is a conditioning session that I came up with for Marc (Sargey on here) So the timings a based around a 3min rnd. His rest would be 1 min in the fight but I chopped that by half to force his ability to recover between rnds, so during the fight 1 min will seem like an eternity.
And I'm sure I said... Don't under estimate 25kg....
"The idiots are self regarding consumer slaves oblivious to the paradox of their uniform individuality. They sculpt their hair to casual perfection, they wear their waistbands below their balls. They babble into hand-held twit machines about that cool e-mail of the woman being bummed by a wolf. Their cool friend made it. He's an idiot too. Welcome to the age of stupidity, hail the rise of the idiots!"
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
#16
marcus clarke
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Posted 10 November 2009 - 09:45 PM
Mark, on Nov 10 2009, 05:20 PM, said:
Hi guys
Thanks for doing the session
Thanks for doing the session
no, no ...thank you
#17
FK Pimp
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Posted 11 November 2009 - 09:23 AM
how many rounds did sargey get?
did you do it Mark?
did you do it Mark?
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#18
Mark
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Posted 12 November 2009 - 06:14 PM
FK Pimp, on Nov 11 2009, 09:23 AM, said:
how many rounds did sargey get?
did you do it Mark?
did you do it Mark?
For Sargey It was more about work rate during the 3 min and the 30 sec rest so I didn't really bother on how many rnds he did per 3 min, however this was really his last session prior to the fight so I was not overly concerned, but when we start the next 12 week cycle we will do it again so we can use it as a gauge for improvement in work capacity.
Yes I did it, every session I deliver I do first, as I need to know that it works/flows... I did 2 and a bit on each cycle.
"The idiots are self regarding consumer slaves oblivious to the paradox of their uniform individuality. They sculpt their hair to casual perfection, they wear their waistbands below their balls. They babble into hand-held twit machines about that cool e-mail of the woman being bummed by a wolf. Their cool friend made it. He's an idiot too. Welcome to the age of stupidity, hail the rise of the idiots!"
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
#19
FK Pimp
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Posted 12 November 2009 - 10:12 PM
nice one
did you keep the pace the same throughout or did you feel you were pushing it every round? i.e. was there more in the tank on the first couple of rounds or did you treat it like a tabata?
did you keep the pace the same throughout or did you feel you were pushing it every round? i.e. was there more in the tank on the first couple of rounds or did you treat it like a tabata?
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#20
Mark
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Posted 19 November 2009 - 12:23 PM
I pushed every round...... But I did this before I started: Back Squat @ 5-5-3-3-1 (140kg for the single)
"The idiots are self regarding consumer slaves oblivious to the paradox of their uniform individuality. They sculpt their hair to casual perfection, they wear their waistbands below their balls. They babble into hand-held twit machines about that cool e-mail of the woman being bummed by a wolf. Their cool friend made it. He's an idiot too. Welcome to the age of stupidity, hail the rise of the idiots!"
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
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