[David]

Tue:
Deadlift 3x140Kg
Sit-Ups 0
OHS 10x7.5Kg
Standing Press 5-3-3-1-1
50, 52.5, 55(2), 57.5, 60(x), 60

Couldn't make the 60 at first but after a good dose of Neurosynaptic Facilitation pressed it up quite easily.

Wed:
"Warriors Never Die"
4 Rounds for Time:
25 Jumping Pull-Ups
25 Walking Lunge
25 KTE
25 45lb Thrusters
25 45lb Push Press
25 35lb DB Swings
25 Burpees

Time = 39:42 (three rounds)

Ran out of time after three rounds, the last round would probably have taken another 15 mins or so.

[David]

Sandbag Mile.
The SANDBAG MILE method is simple. The goal is to progress to a mile carry with 100% of bodyweight sandbag in 15 minutes.
Each time you put the bag down on the ground you receive a 15 second penalty.
1600m with 42.75 Kg (58% bodyweight) in 14:55 (no penalties)

Just made it. It's definitely going to be tough next time when I add another five kilos.

[David]

Three attempts each for one rep max of:
Clean & Jerk
80(x), 80(x), 80(x) Kg
Snatch
60, 65(x), 65(x) Kg
Deadlift
135, 140, 150 Kg

Annoyingly I made the cleans very easily but just couldn't get the jerks high enough, or more likely, I didn't get low enough.

[Paul]

Shame about the C&J's, but great Snatching and DLing there.

[David]

Cheers Paul, I'm feeling a bit off colour at the moment, so it's good to get a bit of encouragement.

[David]

WU:
SUx20
BEx20
OHS 20x7.5Kg

Then:
For time:
75 Push-ups
40 Kg Sumo-deadlift high-pull, 50 reps
50 Ring Dips
20 Kg Weighted Pull-ups, 30 reps
25 Handstand Push-ups
Time = 33:22, 10 unweighted pull-ups, partial HSPU.

Eventually gave up with the weighted pull-ups in the interest of finishing sometime today and if I'm honest the HSPU were more like handstands by the end too.

[David]

WU:
SUx20
BEx20
OHS 20x7.5Kg
PU 2x10
Ring Dips 2x5

Then:
DL 1-1-1-1
130, 140, 150, 160(x) Kg

Then:
Tabata Running
Total distance appx 800m (too cloudy for GPS)

Got fairly close to the 160 kilo DL this time, but not close enough for a cigar.

[David]

WU:
SUx20
BEx20
OHS 20x7.5Kg

Then:
Run 1 mile
Two minutes of each:
Row ==> 20kg SDHP
30 pound Dumbbell thrusters ==> 15Kg
20 pound Medicine ball cleans ==> 9Kg
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.

Time= 7:38, 72, 23, 24, 30, 12. (total time: 18:00 there was an element of faffing between rounds)

Ouchie, this was nasty.

[David]

WU:
OHS 20x7.5 Kg

Then:
DL 6x130Kg

Then:
Standing Press 3-3-3-3-3
40, 45, 50, 55, 60(1) Kg

[David]

Big Five "55"
10-9-8-7-6-5-4-3-2-1 reps for time of
Bench Press 2x20 Kg
Goblet Squat 1.5 Pood KB
Pull-up
Box Jump 24"
Deadlift 60 Kg

Time = 20:44

Over 4 minute improvement on last time! Although admittedly that was around 18 months ago. Still, it's good to see that I'm definitely improving because sometimes it really doesn't seem like it.

Working in South Africa next week, so I may not be able to post regularly. The hotel they booked me doesn't even have a gym!

[David]

Mon

5 Rounds for time
Sprint 100m
10 Burpees
Sprint 100m
20 Squats

Tue

2 Rounds
10xBroad Jump
5 Pistols L/R
10xPlyo Press-Up
5xHSPU
Rest 3 mins
10xVertical Jump
20xSquat
10xDrop Press-Up
10xDoor Pull-Ups
Rest 3 mins

Everything feels quite hard, harder than usual anyway. I just found out Johannesburg is quite high (1800m) which may account for it, but I don't know if that's high enough to have an effect.

[David]

Steve Maxwell's 300 workout, (mostly) advanced.
30 each in pairs, complete in less than 40 minutes:
Strict Pull-Ups
Twisting (half-moon) press-ups
Single leg deck squats
V sit-ups
Bodyweight Row
Dive through press-up
Cossack Archer (60)
Scissors sit-up (60)
Standing split-lunge (60)
deck squat/sprawl/screwing press-up ==> full burpees

Time: 34:49

[Matt M]

Some very inventive workouts - where do you get them from?

[David]

Hi Matt, I usually get my (non-CrossFit) workouts from a few different places.

Coach Rut http://coachrut.blogspot.com/
Gym Jones http://www.gymjones.com/schedule.php
and Ross Enamait's books.
I also trawl a few CrossFit affiliate sites and various forums and basically nab anything that looks interesting.
Or, as is the case for most of this week (as I don't have a gym to use which makes most WODs kind of difficult) I just make them up.

I try to remember to credit them when it's not obvious where they come from but I just noticed I didn't mention that I got the Big Five 55 from Gym Jones or that Warriors never die was from a CF Affiliate (can't remember which one!) so I'm obviously not as good at remembering that as I thought.

[David]

5 Sets of
5xHSPU
5xStrict Pull-Ups

In a bit of a rush, so didn't have time to do that much this morning.

[David]

Tabata Full Burpees
7, 7, 7, 5, 5, 4, 4, 4 = 43
Rest 5 mins
Tabata Plank Burpees
8, 8, 7, 7, 6, 7, 6, 6 = 55
+ 2 for luck
Total = 100

I always forget how much this sucks, which is presumably the only reason I keep doing it.

[David]

Run 4.8K
Time = 23:56

Bit annoyed, if I'd been paying attention to the clock I think I could have beaten my PR, but I only looked at my watch when it was too late.

[Chet]

David, on Jun 6 2008, 04:18 PM, said:

Tabata Full Burpees
7, 7, 7, 5, 5, 4, 4, 4 = 43
Rest 5 mins
Tabata Plank Burpees
8, 8, 7, 7, 6, 7, 6, 6 = 55
+ 2 for luck
Total = 100

I always forget how much this sucks, which is presumably the only reason I keep doing it.

Tabata burpees Nice one.

Gotta try it!

How does a 'Plank Burpee' work mate?

[Davie]

Without a press up?

[David]

Davie's right, it's the non-press-up version. It's Coach Rut's terminology.