FK.UK: Jules - Viewing Profile

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

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

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

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

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