[Jules]

09/01/10

No Crossbox Friday due to this da*n snow,its begining to really get me down now

Anyhooooo Andy set the ''homework''

Burpee Angie

100 Burpees
100 Push ups
100 Sit ups
100 Squats....little painful on the knee but ok

Time 14.21...was hoping for sub 14 but i guess the burpees took a bit longer than planned and push ups after the Burpees...ahhh man my arms were on fire!!

Well this brought some colour to my cheeks....LOVE IT

[Jules]

11/01/10

CF Reading.
Started with some plyometric work. Jumping onto and over a low box.

Then 5RM sumo deadlift.love these...

45kg- 5
50g- 5
55g- 5
60kg- 5
65kg- 5 No Problemo next time im going UP


Then a WOD of:
10 KB Swings (16kg KB)
Max Reps left arm
Max Reps right arm
30 Sit Ups
AMRAP in 15 minutes. 6 rounds dead

On the max reps done 11 9 6 6 5 3. Left arm felt much easier than the right??


Awesome session, cannot explain how good it felt to be back at the CF......guess you guys understand what i mean...

[Gubernatrix]

I love how you are in love with your workouts!

[Jules]

I am completly hooked Sally

12/01/10

CFReading

Warm up

Started with some kipping practise managed a couple which is a miricle as its been so long!!
Then just pull ups done 2 then 1......god that is difficult..

Then two teams of 4 2 at each end of the gym

The bar loaded with 40kgs taking turns to run with it in different holds to the other end of the gym

Then loaded the bar with 150kilos and had to push it as fast as possible to the other end (stopping it was causing a few problems and laughs!!)

Tabata of

Sprints (lengths of gym) x8
Elbow to chest on the pull up bar x8
Sit ups x8
Walking lunges with overhead bar of 17kgs x8

Ace session Coach

[Jules]

14/01/10

CFReading

First Thursday session and its looking good......Andy has said this will be predominately OLY lifting..

Started with

Power Clean x1
Front Squat x2

27 37 42 44.5(failed) 42 42


Then Push Jerk from behind neck 1 Rep

27 35 37.5(failed) 35 35 35

Really great session......looooooooooooooooooooooove

[Jules]

15/01/10

Crossbox Reading

Well its been a while since i did this one...

Padwork combinations

Then we done the following fast then slow Andy shouting when to change...non stop for 3/4 minutes

Running lengths
Burpees
Push ups
Squats Tuck Jumps

Padwork building up to longer combos

Then again on the fast slow non stop...

Jumping Squats
Tuck Jumps
Run
Burpees
Squat Thrusts

Padwork 1334 and 1 burpee

Crabwalks
Bear Crawls
Push ups
Squat Thrusts

Padwork long combos

Then Again Fast/slow/nonstop

Tuck Jumps
Jumping Squats
Push ups
Runs
Burpees
Squat Thrusts


Really Hard session to come back to but what a BLAST!!!

Note. I was Boxing with Martin and he has got a powerful punch........my arms are really sore today

AWESOME Andy...

[Jules]

16/01/10

Round 6

Set by Paulo

Burpees 1 2 3 ..........8 9 10
Thrusters 1 2 3 ..........8 9 10 (25kgs)

Time 8.53

OMG......this finished me....my arms are on fire!!!

Nice one Paul.......Round 7...is PAYBACK...

[Jules]

Thanks guys.....next time im gonna try 10k more Thong ,see what happens

18/01/10

Crossfit Reading

whoa we were big group tonight .....some 'faces' turned up to party!

Max Rep Thrusters x 3 ....27kg

20 15 15

then 2 rounds of 1 minute 30 secs 'all out hard as you can go' on each excersise 20 secs rest

Tuck jumps
Burpees
Push ups
Squats

Suprisingly Nasty but strangely satisfying

[Jules]

Tuesday 19/01/10

Crossfit Reading

Warm-up

HPC 5x3

25kg x 3
30Kg x 3
35Kg x 3
37.5Kg x 3
40Kg x 3

Was pleased with this but def could have gone another 2.5
Metcon

CFR gone bad...

Three rounds of:
Box Jumps
Sprints
HPC 22.5kg...( you forgot to add this martin!!)
Walking Lunges
Knees to Elbows

1 minute on each station. 5 minutes of continuous work. 1 minutes rest.

Great session.....K 2 E's got me aching oh and fast repping HPC might have contributed

Thanks Andy

[Jules]

20/01/10

Wednesday - Crossfit

Andy and Thong in control tonight.........

Strict Press...............arms loved this!!!
bar x 10
20kg
22.2kg
25 kg
25kg ...failed on 8 rep ...

METCON AMRAP 15mins

5 Handstands............... love it
10 push ups
15 squat thrusts
20 sit ups
25 Superman back extensions (crap at these)

7 Rounds

Then some messing around with

Burpees with R lunge L Lunge into board jump...oooowerrrr
Burpee to squat thrust to sit up roll over to repeat....
Rotational Push ups........

Totally Full and exilerating sesh...niice one guys....

[Gubernatrix]

Strong pressing!

[Jules]

Cheers Gubes...funny Press used to be my worse lift....now its one of my favourites

21/01/10

Crossfit Reading

OLY lifting tonight

OHS 22kg x 5

Continous Repping just to practise tecnique

these felt pretty solid didn't worry about going heavy

HPS 22kg doubles

Again just working on technique.....funny sometimes i like these sometimes i don't...tonight i didn't......seem to be favouring bad knee when squatting weight...

Great to do a session of just lifting tho

Thanks Andy

[Jules]

22/01/10

Crossbox Reading

Padwork

KB combinations
Russian Twists RtoL LtoR
Planks turns

Padwork

Using Fast/slow combined
Sprints/jog
Push up/negative
Squat thrust
Squats

Padwork

Overhead Med ball 5/7/10kg Relays(I really suck at this )

Great session....Great end to the week

[Jules]

25/01/10

Crossfit Reading

Crossfit Total...
1 Rep Max

Back Squat - 45kg

Strict Press - 30kg got good and low (failed on 35kg)

Deadlift(sumo) - 82.5kg....PB by 2.5kg

Total 157.5

Great Session...some heavy sh*t going down .....great bunch of guys and gals too

Nice one Duuuuuuuuuude

[Gubernatrix]

Good stuff Jules!

I have to say, I do like a good max effort session.

[marcus clarke]

Good job on Deadlift PB mate.

[Jules]

Thanks a lot guys

26/01/10

Well went there thinking i was gonna blast the guys when Andy text as i get there ''im back''.......oh f**k

I was gonna do...10 x...10 rounds of the following

1000 Rep Challenge

Sprints (200m)
push ups
squats
sit ups
K to E's
Board Jumps
Supermans
Mountain Climbers
Burpees
Box Jumps 24''

10 x each
AMRAP in 40 mins

8 Rounds...my legs are jelly...lol..

Andy had to change it has no way was anyone gonna do this within the hour!!!

Great session ....very glad ''The Dude'' turned up,we would have still been doing it!!

Thanks Andy oh and Thanks for my Power wheel...will have a go on that in the morning...

[Jules]

27/01/10

CFR

Another good crowd tonight

Power Clean Singles

27 30 37 39.5 39.5

Split Jerk

17 27 32 37 39.5

KB Technique 3 x 6 reps

snatch each arm - this was good

max rep doubled handed KB Press x3

16kb(2 x 8kg) - 15 13 13

24kg(2 x 12kg) - 3 3 3

Good sesh,cheers Andy

[Jules]

28/01/10

CFR

All KB work tonight.....thank god my legs still aren't functioning from Tuesday!!!

Push Jerk 5 minutes(8kg)....only resting in rack position,only one hand change
47...

Snatches 5 minutes(12kg) only resting in rack position,one hand change
104...

Clean and Jerk 10 minutes only rresting at rack position,as many as needed hand changes....
157.....this was goood....arms are battered tho...veins all pumping...

KB's ROCK...

Great session.....am really loving the vibe at CFR.....all on board...

Awesome Andy

[Jules]

29/01/10

Crossbox

Great crowd again tonight.....awesome

Padwork

KB / Sprint Relays (2 x 16kb farmers walk) 1 x length...legs still aching but got looser after a few!!

Padwork swapping partners.....burpees as penalty for taking more than 1 sec to find one!!!
Done alot of burpees!!!!

Bear crawls forwards and backwards
Crawls without legs ....
walking blank


more padwork ......and jumping squats

Med bal throwingl Relays using 5,7 and 10 kg balls

50 push ups

Fantastic session.......that vibe...BUZZING