[Jules]

09/04/11

CFR

Wod 3 Clean and Jerk 50kgs

I have been trying to get 50kg squat clean since FOREVER!!!
so didnt have too high an expectataion on this one

1 rep.... clean and front squat then spent the next 4 mins and 50 secs tring to get the f**ker overhead

Glad to be in the game still!!!!

Play with the Farmers walk....

100m @ 90kg
100m @ 100 kg
100m @ 110 kg ... whens the next DL 1 RM session???!!!

All done in the sunshine


11/04/11

CFR Early

Warm up

20 skips
20 DU's
15 sit ups
15 Back extensions
5 DH pull ups
15 press ups

3 Rounds

Then....

1 RM C & J YES I'M NOT JOKING!!!!!!!!!!!

got up to 47.5 ... arms fried from sat lol

Front Squats 1 RM

40 50 55kg PB

Awesome mornings work and alot of PB's going on,Nice work guys

[Jules]

12/04/11

CFR

Hollow Rock tekkers

100 Burpees

Time 7.02



13/04/11

CFR Early

Wod

10 OHS @22kg
5 Rounds of
6 T 2 B
10 Press ups
6 KB swings @16kg
then
10 OHS @ 22kg

Time 8.53

Great mornings blast

[Jules]

18/04/11

CFR Early

WoD 11.4

60 over the bar Burpees
30 OHS @ 40kg
10 Mu's

AMRAP 10 mins

Well 60 Burpees no probs just over 5 mins then spent the rest of the time cleaning and overhead locking out the bar...just couldnt get down in the squat without falling on my a$$
soooooooooo 60 points for Team CFR

also done lots of MU Tekkers with Chet

[Jules]

20/04/11

CFR Early

Jerk 1 RM..... Back been a bit moody due to hypo extending on friday ...this is Rubbish!! so just tekkers

WoD

AMRAP 6 mins

20 DU's
5 K2E
10 KB 16kg Swings

2 mins rest then repeat

4 rounds/4 rounds 12 DU's

Nice mornings work

[Jules]

23/04/11

CFR Wod 11.5

AMRAP 20 mins

5 Cleans
10 T2B
15 wall Ball 7kg

5 Rounds 5 cleans and 2 T2B Thanks Coach

AWWWWWWWWWESOME wod..... might do that again soon

Box was on fire ....amazing to be part of it ,cheers guys

[Jules]

30/04/11

WoD 11.6

3 Thrusters @30kg
3 Chest to Bar pull ups
6 Thrusters @30kg
6 Chest to Bar pull ups
9
9
12
2 chest to bar...................

Wanted 12 rounds so was a bit dissappointed but arms were on fire!

Really enjoyed the Games...... its not over yet,Bolton here we come!!

then...

Farmers walk deads

90kg
110kg
120kg

Get in!

Had the BBQ then out on the town with the guys AWESOME day

02/05/11

5 x 5 Deadlifts @ 85%

Done conventional so stayed low...75kgs

5 x 5 Press @ 85% = 25kg havent done much OH and really need to work on this now

Tabata rowing ....love it

04/05/11

Squat Clean and Jerk 5 x 2

30 35 35 40 40

WoD Fight Gone Under

1 min on each station 5 rounds 1 min rest inbetween each round

Wall Ball 7kg
DSHP @25kg
Box Jumps 20''
Push Press @ 25kg
Double unders

97 101 100 95 97 = 490

AWESOMENESS

[Jules]

06/05/11

CFR Early

5 x 5 Back Squats @ 85%

40 50 50 50 50

100 Box Jump Burpees

Time 9.30

Great session

[Jules]

07/05/11

Saturday Strongman @ CFR with Coach Chet

Great morning of Strongman Tekkers then wod...

1 min on each station 1 min rest inbetween

Keg GTOH 25kg
Log Claen 35kg
DB GTOH 20kg
Sandbag GTOH 20kg
Barbell GTOH 30kg

Great session

09/05/11

CFR Early

HSPU Tekkers.....sooooooo close,i can go half way down before chickening out!!

WoD

50 DU's
50 Squats
50 Sit ups
50 KB swings 16kg OH
50 Pull ups
50 Burpees
800m Run

Time 21.29

I started aching as soon as i got in the car

[Jules]

11/05/11

CFR Early

Push Press 5 x 5

25 30 35 35 35 overhead slowly getting better

Wod Helen

400m Run
21 KB swings @20kg
12 Pull ups
x 3

Time 12.14

Not bad,enjoyed the wod but hate the running lol

[Jules]

13/05/11

CFR Early

Front Squat 5 x 5 @85%

40 45 45 45 45

Press 3 x 5 @ 85%

25 (30 F) 27.5 27.5 dissappointing


Tekkers on HSPU using blocks can get down but struggle to come back up.......watch this space

[Jules]

14/05/11

Saturday Strongman

TGU with Barbell ....

Got up to 17kg on right side,this is not easy!!

Back Squat @ BW (52.5kg) AMRAP in 2 mins = 17

Farmers walk sprints.....80kg all good fun

SUNDAY..... CANT WALK lol

16/05/11

CFR EARLY

5 x 5 OHS........YES!!!!! OMG AGONY

25 25 25 30 30

WoD

Team Tag (2 's)

200 m person carry
100 T 2 B
100 C 2 B
100 Box jumps 24''
50 OHS @25kg
200m person carry

Time 27.48

Hands are in bits from the pull up rack and the person carry...well i was carried as Kazza is a bit bigger than me lol

Great laugh

[Jules]

18/0511

CFR Early

Push Jerk 5 x 3

30 35 40 40 40

Wod KANNIE

Mix up of Karen And Annie 10 mins for annie then 10 mins for karen

Annie 50 40 30 20 10
Double unders/Sit ups
Time 8.36
Karen
150 Wall Ball (10 min cut off)
117 done

Great sesh pleased with Annie time ..... Karen...MEH

[Jules]

Well had pretty much the week off for some R n R then off to Sunny Bolton for the Crossfit Games 2011 European Regional with Team CFR

I was up for 3 WODS one a day

Day 1

Team Wod (4) 35 min cut off

750m Row x 4
50 HSPU
750m Row x 4

33.26

we each rowed our 750m which i done in 2.40 something... PB lol not sure about second row

managed 7 HSPU in total ....this was a f**king miricle as 2 days before games could just about do one lol

Awesome effort by the whole team

Day 2

Team Wod (4) 30 min cut off

250 Chest to bar pull ups
250 KB swings 16kg/20kg
250 DU's
250 OHS 30kg/42kg

we split this between us chest to bar was tough but got my kip on and managed 6/7 then 3's and 2's
swings i could do all day,Du's were messy as arms were jelly and the OHS were in 4's and 3's but hard going

well that was fun!!!

we got 105 into the OHS by the cut off time... was gutted but pleased to know NONE of the Teams finished this WOD

This put us 13th overall,cut off was first ten Teams,so our time at the Games had come to an end,now to sit back and watch the fittest athletes in the world do their thang

AWESOME AWESOME weekend totally hounoured to be part of it all

2012 here i come.....Annie watch out

On a personnal note i would like to say MASSIVE thank you to my Team mates Sav (cap) Mike Alex Katie and Caz it was an absolute honour to be part of the Team,thanks for making it one of the most memorable sporting moments of my little life and to Chet for all the coaching and support

[Jules]

06/06/11

Wod Ladder 1 -10

KB Swings @ 16kg
Burpees

Time 6.12

08/06/11 CFR Early

Cleans 5 x 2

30 40 45F 42.5 42.5 arms still sore

Pistol tekkers

Wod

5 Rounds of

10 KB swings @16kg
20 Push ups
30 Sit ups
40 Squats

time 16.30

Enjoyed that

[Jules]

22/06/11 CFR Early

Squat Cleans 3 x 3

30 40 40 should've gone up to 45 but struggled on last rep

Wod 5 Rounds/no rest inbetween

Ring push ups 1 min max reps
Cleans @30kg 1 min max reps

107 Reps

Wod AMRAP 5 minutes Karen and me Shoulder to OH @30kg Tag

63 Reps

Great session

Arms got that dull ache that you know is gonna get 1,000 times worse very soon lol

[Jules]

24/06/11

CFR Early

3 x 5 Deadlift 70 80 90 need to start heavier

Wod

20 18 16.....4 2

SDHP @ 20kg
Push Jerk @ 20kg

Time 12.. something

Half way thro wished i'd banged on another 5kg at LEAST but on the other hand i got Strongman training in the morning then Assault course on sunday (which i will be doing several times ) so maybe was wise to stay light

Great morning session

[Jules]

25/06/11

Strongman Saturday

Atlas stone Tekkers..... and YES I did it easy .... 59kg and 66kg no problem

Front Squats got multiple lifts @ 55kg .... happy with that ..... for now

Rack hold for 30 seconds ..70 80 100kg .... All good oh may have burst some blood vessels lol

26/06/11

FK.UK Fun Day at Assault Course in Surrey

Awesome day done the course 6 times

27/06/11

CFR Early

Back Squats 3 x 3 (1RM 60M)

50kg 55kg 55kg

WoD

20,18,16.....4,2

Pistols (assisted)
Pull ups

18.06 very sweaty and hands are a mess

[Jules]

29/06/11

CFR Early

Push Press 3 x 3

35 40 42.5kg PBBBBBBBBBBBBBBB

Wod

Team of two (Karen and me)

10 Cleans @ 30kg
10 T 2 B
20 DU's

5 Rounds Each, one works whilst other rests

Time 24.19

Awesome mornings work

[Jules]

06/07/11

Garden...

SWINGING ANGIE

100 KB swings
100 Squats
100 Sit ups
100 Push ups

Time 13.26

This is 2 minutes slower than last time i done it.... push ups done me.... I think i now do proper ones (chest to floor)which take longer and hurt more LOL





--------------------------------------------------------------------------------
08/07/11

CFR Early

Snatch 3 x 2

just tekkers 17kg 23kg 27kg hmmmmmmmmm

needs work!!

WOD ... HANSEN

5 Rounds of

30 KB swings @ 20kg
30 Burpees
30 Sit ups (supposed to be GHD but we dont have one )

Time 22.27 very happy with this time .... I didnt break at all,Burpees where a bit ''slow motion'' by the last round LOL




Saturday Strongman

Snatch

worked up to 27kg

Front squat

6 x 2 across the board 45kg


3 rounds of
6 x Tyre flips and sprint 30m


CFR AM 11/07/11



WoD:

This was supposed to be done with a team of four, but only three in so we scaled:

200m Person Carry - we all ran 200m
200 Thrusters @30kg - scaled to 150
200 OHS @20kg - scaled to 150
200m Person Carry - ran out of time

The twist is: at the end of every minute each of the team has to do 5 burpees. so we clocked up a whole lot of burpees this morning!





--------------------------------------------------------------------------------
CFR Early

MU progression

WoD

Team of two

60 Reps each of the following...

DU's
Pull ups
Ring Push ups
Box Jumps
Toes to Bar
DU's

Time 32.44

DU's were rocking this morning



--------------------------------------------------------------------------------
CFR AM 15/07/11

Squats - work out 5RM, then 20 reps at 60%: 35kg 59 sec

Wod 1:
7 Power Cleans @30kg
14 Push Ups

7 rounds - 6.33

WoD 2:
5 Burpees
20 DU's

10mins AMRAP - 10 Rounds

great session