Bring The Noise

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    23-03-2018
    Superhero Abs
    Power Pull Challenge:
    - Day 7 - 23 beam pull-ups

    Jump Rope: 3 rounds 2 minutes each, 20 second rest between rounds
    Handstands - 90 seconds
    Pull-ups in one go: 25

    Ended up being dared to participate in a 2 hour zumba marathon.
    It's was actually quite the sweat inducer. But on the flip side, it was also for a good cause, since it was in support of CANSA.
    Zumba Marathon

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    24-03-2018
    Carbon & Dust
    - Chapter XXIX
    Power Pull Challenge:
    - Day 8
    Jump rope 5 rounds 1 minute, 10 second rest between rounds
    Handstands 90 seconds

    So the actual reason we ended up going for that free CrossFit intro sessions a few weeks back, was to get a feel for what would kind of be in store with the annual CANSA relay for life’s CrossFit Cansalympics. Since our plan was to enter the 4 person team event.

    CrossFit Cansalympics:
    - Air Assault Bike - 10 cal
    - Burpees over the box x 10
    - Sled Push 30m
    - Farmers’ Carry 30m
    - Tire Flips x 5
    - 100m sprint back to the start
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    Each Team member does the full length of the course, then after the 100m sprint back, you tag the next team member in. It was quite the challenge indeed, but bucket loads of fun! Go Team; One Punch Purple!
    Team One Punch Purple
    Team One Punch Purple

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    25-03-2018
    Carbon & Dust
    - Chapter XXX


    Power Pull:
    - Day 9 - 21 beam pull-ups
    Jump rope 3 rounds 2 minutes each, 20 second rest between rounds

    Comment


      Happy badge day! And go, Team One Punch Purple!

      Comment


        Happy Badge Day!

        Comment


          Happy badge day!! 🎉

          Comment


            Beat_Samurai welldoen on your badge buddy! That event looked like great fun I love trie flips! what time did you get? Have been doing the Crossfit Open? Tell Me More

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            Comment


              Originally posted by BlackButler View Post
              Beat_Samurai welldoen on your badge buddy! That event looked like great fun I love trie flips! what time did you get? Have been doing the Crossfit Open? Tell Me More

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              Thanks BlackButler , Yeah Tire Flips are really great! Rather enjoy doing them too!
              Our team's combined time was 16:08.
              I suppose for 3 of us who only did an intro class a few weeks back and one who has never done anything remotely like what we had to do for the event, it's actually a pretty decent time.

              I'd really would've like to do the Open, but only got into crossFit when we did that intro session at one of the 2 boxes here in town. So I'm hoping to get to that at some point. Reckon you've probably been killing it in the open eh? 18.4 sounds like it was completely bonkers! And 18.5 was hell on earth!

              Comment


                Beat_Samurai That is a very impressive time mate! that is 4:02 per person! wow!

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                It certainly was an interesting open lol I Rx'd 3 of the workouts but due to my poor skills I had to scale down 2 of them, but working on my weaknesses now for next year

                Comment


                  Happy Badge Dayy!

                  Comment


                    Thanks mogster , twinkletoes , Loba5472 , noname .
                    Carbon & Dust was a pretty decent program, didn't quite affect me as much as Age Of Pandora did, but still, pretty decent nonetheless.

                    26-03-2018
                    Guardian:
                    Day 3 - High Burn:
                    - Ender+ - Level III(EC - 20Kg Barbell)

                    Power Pull Challenge:
                    - Day 10

                    Jump Rope: 2 minutes
                    Chin-ups in one go: 26

                    Free Bootcamp:
                    Fitness Test:
                    - 1K run - 3:51
                    1 minute each AMRAP:
                    - Push-ups - 69
                    - Power Jacks- 43
                    - Burpees - 22

                    Ender+ was actually a rather enjoyable workout. Suppose it served pretty good for the hell that's brewing in the not to distant future.

                    Bootcamp fitness test didn't go to well for me today, felt a little out of it, and suppose the results speak of that too. Since my 1K run time(3 seconds slower), power jacks(1 rep less) and burpees(1 rep less) are all weaker than the previous one.On the flip side, push-ups have improved!! damn, one short of 70, but my arms pretty much gave out. Something to aim for the next one!


                    Comment


                      Originally posted by BlackButler View Post
                      Beat_Samurai That is a very impressive time mate! that is 4:02 per person! wow!

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                      It certainly was an interesting open lol I Rx'd 3 of the workouts but due to my poor skills I had to scale down 2 of them, but working on my weaknesses now for next year
                      thanks BlackButler !

                      Yeah I saw it was an interesting 5 weeks in the crossFit world indeed! 3 out of 5 rx'd? that's excellent buddy!
                      And you totally nailed! but it's great to be pushed to one's limits as such eh? and like you say, it's a good way to see where one's weaknesses are, in turn making you stronger

                      Comment


                        27-03-2018
                        Guardian:
                        Day 4 - Casual:
                        - Boxer Abs - Level III

                        Power Pull Challenge:
                        - Day 11 - 24 beam pull-ups

                        Jump Rope: 5 rounds 1 minute each, 10 second rest between rounds
                        Pull-ups in one go(close grip): 24

                        Seems my beam pull-up game has pretty much caught up to my bar pull-ups...gainz?

                        Comment


                          28-03-2018
                          Guardian:
                          Day 5 - Strength
                          - Protect & Serve - Level III

                          Power Pull Challenge:
                          - Day 12

                          Jump Rope: 3 rounds 2 minutes, 20 second rest between rounds

                          Free Bootcamp:

                          30 seconds each exercise, 3 rounds each set:
                          - Squat Kicks
                          - Wide Pike-ups
                          - 10 & 2 jumps

                          - Chair Squats
                          - Scissor Squats
                          - Push-up Punches

                          - Burpee Lunges
                          - Plank Jack In-out Abs
                          - 4 jabs + 4 high knees

                          - Medicine Ball twist
                          - Lunge - squat - lunge
                          - Climbers

                          - jump + cross punch
                          - Hop-hop runner
                          - Cross jack + 2 punches

                          Bootcamp core workout

                          Comment


                            29-03-2018
                            Guardian:
                            Day 6 - Casual

                            - Superplank x2

                            Power Pull Challenge:
                            - Day 13 - 22 beam pull-ups
                            Jump Rope: 5 rounds 1 minute each, 10 second rest between rounds
                            Handstands - 90 seconds
                            Chin-ups in one go(parallel grip): 27

                            Free Bootcamp:

                            5 minutes each set:

                            - Lunge step-ups x10
                            - Squat walks 30m
                            - Side to Side kicks x 20
                            - Squat walks 30m
                            - Lunge-squat-lunge x 10

                            - Side to Side lunges x 10
                            - Sideways Squat walks 30m
                            - 3 step side shuffle x 10
                            - Sideways Squat walks 30m
                            - Basketball jumps x 10

                            - Squat calf raises x 10
                            - Frog jumps 30m
                            - Jumping jacks x 20
                            - Frog jumps 30m
                            - Knee to Elbow x 20

                            - Calf raises x 20
                            - Lunge walks 30m
                            - Toe taps x 20
                            - Lunge walks 30m
                            - Jumping squats x 10
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                            Had a little fun messing around after Bootcamp. Handstands practice and stretching paying off!

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                            30-03-2018
                            Guardian:
                            - Day 7 - Casual:
                            - Core Fusion - Level III


                            Power Pull Challenge:
                            - Day 14
                            - Day 15 - 22 beam pull-ups


                            Jump rope: 3 rounds 2 minutes each, 20 second rest between rounds
                            Handstands - 90 seconds
                            Pull-ups in one go: 23

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                            31-03-2018
                            Shinra SOLDIER
                            - Day 1- Meat & Potatoes

                            3 sets:
                            - 3 minute jump rope
                            - 60 jab+cross
                            - 50 air squats
                            - 40 sit-ups
                            - 30 push-ups
                            - 20 side kicks
                            - 10 beam pull-ups

                            Kicks & Punches Challenge:
                            - Day 1
                            The Finisher
                            Park Run - 00:28:19

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                            01-04-2018
                            Shinra SOLDIER
                            - Day 2 - Stopping Power

                            1 minute each, 3 rounds:
                            - Half jacks
                            - Heavy bag work
                            - Push-ups
                            - Heavy bag work
                            - Leg raises
                            - Heavy bag work
                            - Air squats
                            - Heavy bag work
                            - rest

                            Kicks & Punches Challenge:
                            - Day 2
                            Jump Rope: 5 rounds 1 minute each, 10 second rest between rounds
                            The Finisher
                            Chin-ups in one go: 26

                            ------

                            02-04-2018
                            Shinra SOLDIER:
                            - Day 3 - Braver

                            EMOM 20 minutes
                            - Front Squats (20kg barbell)
                            - Bear crawls
                            - Jump rope
                            - Hand Release Push-ups
                            - Beam Hanging Knee Raises

                            Kicks & Punches Challenge:
                            - Day 3
                            Handstands 90 seconds
                            The Finisher
                            Pull-ups in one go(close grip):23


                            Attached Files

                            Comment


                              Awesome buddy!

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                              Attached Files

                              Comment


                                Originally posted by BlackButler View Post
                                Awesome buddy!

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                                Thanks BlackButler .

                                Knights of Cydonia is a kick ass song, by the way!

                                04-04-2018
                                Shinra SOLDIER
                                - Day 4 - Reaper’s Visit

                                - Side kicks -> Turning kicks 3x20
                                - Heavy bag kicks 3x20
                                - Clapping push-ups 3x20
                                - 50 jump tucks
                                - 2 minute elbow plank

                                Kicks & Punches Challenge:
                                - Day 4
                                Jump Rope: 3 rounds 2 minutes each, 20 second rest between rounds
                                Handstands - 90 seconds
                                Chin-ups in one go(parallel grip): 23

                                Woke up feeling rather unwell today, (hope I'm not coming down with something...)
                                which in turn made today’s session feel quite laboured.
                                The jump tucks in particular took a lot out of me to get through...and today was supposed to be a lighter session...
                                just had no strength...hopefully this feeling passes soon. Quite annoying…

                                Free Bootcamp:
                                - Insanity MAX30 - Friday Fight

                                Comment

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