Bring The Noise

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    26-09-2018
    3 minute warm up
    - push-ups x10
    - squats x10
    - burpees x5
    - bo staff pass throughs x15

    Hang Clean practice

    12 minutes AMRAP
    - Hang Cleans x 10 @30kg
    - beam pull-ups x10
    - Med ball slams x15
    = 3 rounds

    Jump Rope x2 minutes
    Unloaded barbell technique drills

    Hot damn...
    This had me rather destroyed by the end.
    First time tackling Hang Cleans( I had been putting it off, due to lack of hip mobility. So I had been drilling it with the unloaded bar for the last few weeks.So today was the day to put that to the test).
    Even though it was 12 minutes of hell, it actually went better than I thought it would with the lifts.

    Comment


      27-09-2018
      3 minute warm up
      - inch worms x5
      - squats x10
      - butterfly sit-ups x15
      - Jump Rope x40

      Ironborn
      - Day 26
      Unloaded barbell technique drills
      Chin-ups x20

      Ironborn felt like a swole session


      My Bootcamp Class:

      Warm-up: 3 rounds:
      - Plank Punches x 20 seconds
      - Butterfly Sit-ups x 20 seconds
      - Squats x 20 seconds
      - Jumping Jacks x 20 seconds
      - rest x 15 seconds

      3 rounds:
      (20 seconds each)
      - Shoulder taps
      - Tricep dips
      - Upward Punches
      - Rest

      - Straight leg sit-up
      - Leg scissors
      - High Crunches
      - rest

      Minute 1:
      - Sky Diver Push-ups x 5
      - Run laps of 10mx10m course, for the remaining time
      Rest 10 seconds
      Minute 2:
      - Lunge step-ups x 6
      - Run laps of 10mx10m course, for the remaining time
      Rest 10 seconds
      Minute 3:
      - Burpees x 5
      - Run the course
      Rest 20 seconds
      Minute 4:
      - Diamond Push-ups x 8
      - Run laps of 10mx10m course, for the remaining time
      Rest 10 seconds
      Minute 5:
      - Squat Hold Side bend x 8
      - Run laps of 10mx10m course, for the remaining time
      Rest 10 seconds
      Minute 6:
      - Burpees x 8
      - Run laps of 10mx10m course, for the remaining time
      Rest 20 seconds
      Minute 7:
      - Push-ups x 10
      - Run laps of 10mx10m course, for the remaining time
      Rest 10 seconds
      Minute 8:
      - Iron Legs x 10
      - Run laps of 10mx10m course, for the remaining time
      Rest 10 seconds
      Minute 9:
      - Burpees x 10
      - Run laps of 10mx10m course, for the remaining time
      Done!

      Comment


        28-09-2018
        3 minute warm up
        - push-ups x10
        - butterfly sit-ups x10

        30 seconds each
        - Jump Rope
        - punches
        - Jump Rope
        - Side kicks
        - rest
        - Jump Rope
        - push-ups
        - Jump Rope
        - squats
        - rest
        - Jump Rope
        - butterfly sit-ups
        - Jump Rope
        - elbow plank
        - rest
        - Jump Rope
        - Power Snatch @20kg
        - Jump Rope
        - Power Snatch @20kg

        Unloaded barbell technique drills
        Parallel grip Chin-ups x20

        Kept it light and snatchy, since we had a competition the next day!

        ------


        29-09-2018
        Fittest In The Garden Route Competition:

        So our team decided to sign up for a CrossFit competition again. Which is pretty much throwing ourselves in at the deep end!
        As challenging as it was, it was massive fun and a priceless learning experience!

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        WOD 1:
        Moving In Pairs, 10 Minute AMRAP:
        - Kettlebell Lunge walks x 10m 32Kg/16Kg
        - Burpess x 10
        - Kettlebell Lunge walks x 10m 32Kg/16Kg
        - Single Unders x 100

        WOD 2
        2 working at a time
        - Partner Thrusters x 40 @ 40Kg
        - Synchronized Pull-ups x 10
        - Partner Thusters x 30 @ 40Kg
        - Synchronized Pull-ups x 10
        - Partner Thusters x 20 @ 40Kg
        - Synchronized Pull-ups x 10
        - Partner Thusters x 10 @ 40Kg
        - Synchronized Pull-ups x 10
        ** barbell may not touch the ground for the entire WOD, or the team gets a 5 x burpee penalty.

        WOD 3:
        5K Trail Run
        ** all 4 team members must cross the finish line at the same time, each holding on to the same piece of tape.

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        ~ I forgot to apply sun screen, so ended up with some nasty sunburn...

        Comment


          Beat_Samurai Aww man! That looked like great fun Sorry to hear about the sunburn though

          Comment


            Originally posted by BlackButler View Post
            Beat_Samurai Aww man! That looked like great fun Sorry to hear about the sunburn though
            Yeah we had a blast! It's only our second time participating in an event like that, but we're enjoying it for sure!

            Yeah, the other thing apart from the sore skin that's bothering with the sunburn is that fact that, I'm left with a level I farmers' tan too!

            Comment


              01-10-2018
              3 minute warm up
              - push-ups x10
              - butter sit-ups x10
              - squats x10
              - bo staff pass throughs x15

              Power Cleans practice

              12-9-6:
              - Power cleans @35kg
              - V-ups
              - burpees

              Jump Rope x2 minutes
              Unloaded barbell technique drills

              Evening:
              3 rounds warm up
              - push-ups x10
              - Plank side Crunches x10
              - squats x10
              - pass throughs x10

              Hang Power Cleans practice

              12 minutes EMOM:
              - minute 1 - Hang Power Cleans x 7 @35kg
              - minute 2 - Tire Flips x5
              - minute 3 - Tire jumps
              - minute 4 - Atomic sit-ups

              Post competition, back on the training grind.

              Comment


                02-10-2018
                3 minute warm up
                - wall balls x10
                - inch worms x5
                - butterfly sit-ups x10
                - squats x10

                Ironborn:
                - Day 27
                Jump Rope x2 minutes
                Unloaded barbell technique drills
                Pull-ups x20


                Comment


                  03-10-2018
                  3 minute warm up
                  - push-ups x10
                  - wall balls x10
                  - Jump Rope x40
                  - bo staff pass throughs x15

                  3 rounds:
                  - burpees x12
                  - Deadlift x 10 @50kg
                  - Wall balls x 20
                  - Push-ups x15
                  - Jump Rope x80

                  Unloaded barbell technique drills
                  Pull-ups x10
                  Explosive hanging knee raises x10
                  ~ working my way to that first muscle-up !


                  Bootcamp:
                  Repeat each circuit for 5 minutes:
                  - run 100m
                  - push-ups x 12

                  - run 100m
                  - squats x 12

                  - Lunge walks x 50m
                  - push-ups x12

                  Inch worms - Burpee ladder:
                  - start with 10 x Inch Worms 1 x burpee, continue until you get to 1 x Inch Worm 10 x burpees

                  2 rounds, 15 seconds each
                  - elbow plank
                  - sky dive hold
                  - elbow plank
                  - leg circles
                  - raised leg hold
                  - leg circles
                  rest x 20 seconds

                  Comment


                    04-10-2018
                    3 minute warm up
                    - seagulls x10
                    - squats x10
                    - butterfly sit-ups x10
                    - bo staff pass throughs x10

                    Ironborn
                    - Day 28
                    Jump Rope x2 minutes
                    Unloaded barbell technique drills
                    Close Grip pull-ups x15
                    Explosive hanging knee raises x10

                    ended up having to give Bootcamp a miss, since my car broke down.

                    Comment


                      Dammit

                      Comment


                        Originally posted by noname View Post
                        Dammit
                        yeah...but thanks noname ,
                        I managed to get it towed into the service center, awaiting some feedback from the diagnostic today...


                        05-10-2018
                        3 minute warm up
                        - push-ups x10
                        - squats x10
                        - tuck jumps x10
                        - bo staff pass throughs x10

                        3 rounds:
                        - beam pull-ups x10
                        - front squat x 10 @40kg
                        - elbow Plank x 1 minute
                        - dumbbell swings x 15 @15kg
                        - Jump Rope x100

                        Unloaded barbell technique drills
                        Chin-ups x15
                        Explosive hanging knee raises x10

                        ------

                        06-10-2018
                        3 minute warm up
                        - push-ups x10
                        - squats x10
                        - Jump Rope x40
                        - bo staff pass throughs x10

                        10 minutes AMRAP:
                        - Deadlift x 3 @60kg
                        - wall balls x 15
                        - Jump lunges x 10
                        - med ball slams x 15
                        = 6 rounds

                        Jump Rope x2 minutes
                        Parallel grip Chin-ups x 15
                        Explosive hanging knee raises x10

                        ------

                        07-10-2018
                        3 minute warm up
                        - inch worms x5
                        - butterfly sit-ups x15
                        - squats x10
                        - bo staff pass throughs x15

                        Ironborn:
                        - Day 29

                        Jump Rope x2 minutes
                        Wide grip Chin-ups x15
                        Explosive hanging knee raises x 10

                        Comment


                          08-10-2018
                          3 min warm up
                          - push-ups x10
                          - Plank side Crunches x10
                          - squats x10
                          - bo staff pass throughs x10

                          3 rounds:
                          - burpees x12
                          - beam pull-ups x10
                          - push-ups x15
                          - hang power cleans x 10 @40kg

                          Jump Rope x2 minutes
                          Unloaded barbell technique drills
                          Pull-ups x15
                          Explosive hanging knee raises x10

                          Evening:
                          3 minute warm up
                          - Plank up downs x10
                          - knee tucks x10
                          - squats x10
                          - Jump Rope x40

                          Tabata x2:
                          - Sumo deadlift high pull @30kg
                          - dumbbell swings @20kg
                          - tyre jumps
                          - hand release push-ups

                          Rest 2 minutes

                          - deadlift @30kg
                          - wall balls
                          - tyre flips
                          - burpees


                          Comment


                            09-10-2018
                            3 minute warm up
                            - push-ups x10
                            - butterfly sit-ups x10
                            - squats x10
                            - Jump Rope x40

                            Ironborn:
                            - Day 30


                            Jump Rope x2 minutes
                            Unloaded barbell technique drills
                            Chin-ups x15
                            Explosive knee raises x 10

                            and that concludes Ironborn @ 10Kg.
                            Was a pretty enjoyable program. It fit in pretty well with the type of training that I've been doing recently.
                            Now the question is...which one to add on next...

                            Comment


                              Well done buddy!

                              Comment


                                thanks noname !​​​​​​​

                                10-10-2018
                                3 minute warm up
                                - push-ups x10
                                - squats x10
                                - tuck jumps x10
                                - bo staff pass throughs x10

                                3 rounds:
                                - bear crawl x 20m
                                - Thrusters x 10 @28kg
                                - V-ups x 15
                                - Jump Rope x80
                                -- 3rd round: Hang Power Cleans x 10 @40kg

                                Unloaded barbell technique drills
                                Close Grip pull-ups x 15
                                Explosive knee raises x 10

                                Bootcamp:
                                30 seconds each
                                - plie squats
                                - squat hops x2 Lunge hops x 2
                                - Squat hop - Lunge hop
                                - squat hip thrust -Lunge hop
                                - squat hip thrust

                                20 seconds each, 2 rounds:
                                - squats
                                - back kicks
                                - Lunge step-ups
                                - single leg bridges
                                - rest

                                20 seconds each:
                                - push-ups
                                - wide push-ups
                                - punches
                                - push-ups
                                - diamond push-ups
                                - punches
                                - push-ups
                                - power push-ups
                                - punches
                                - push-ups
                                - push-ups Plank
                                - punches
                                - upward punches

                                2 rounds:
                                - elbow plank
                                - Superman hold
                                - elbow plank
                                - raised leg circles
                                - raised leg hold
                                - raised leg circles

                                Comment

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