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WorkOut’s!!! of The Day 30/08/2008 |
| August 31st, 2008 under Uncategorized. [ Comments: none ]
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CrossFit Wyre Forest Challenge Day (more photos on Events page)
3 Workouts in one day.
Fantastic effort and support from everyone who attended, thanks guys.
9am ‘FRAN’ 21-15-9 reps of: 42.5kg Thruster and Pull-ups.
Photo below: Alan, Mandy, Julie and Liz tackling Pull-ups during ‘Fran’
Liz Danks: 8:32 (25kg bar, Blue band) Excellent work on Thrusters!!!
Julie Bowling: 7:34 (25kg bar, Blue band) 3 minutes 58 seconds faster than last time!!!
Mandy Williams: 6:13 (25kg bar, Green band) 5kg heavier & harder band than last time!!!
Chris Lawley: 9:00 (30kg bar, full Pull-ups) 26 seconds faster than personal best!!!
Alan Francis: 6:15 (30kg bar, full Pull-ups) 3 minutes faster than last time!!!
Louise Francis: 8:40 (20kg bar, Blue band) Did’nt moan once about using the olympic bar, well done!!!
Karen Simmonds: 7:47 (20kg bar, Blue band 21 reps, Green 15&9 reps) First ‘FRAN’ well done.
Terry Francis: 9:20 (25kg bar, Green band) Did more consecutive Pull-ups than before!!!
Pete Jones: 7:25 (30kg bar, full Pull-ups 21 reps, blue band 15&9) Fastest healing blisters in the world!!!
Lee Dunn: 7:08 (25kg bar, Blue band) Great time, even though ‘Piggy’ was to busy chatting to help!!!
Paul Kealey: 7:48 (30kg bar, full Pull-ups) 1 minutes 19 seconds faster than last time!!!
Phil Oliver: 5:28 (42.5kg bar, full Pull-ups) 1 minutes 40 seconds faster than last time!!!
1pm ‘FIGHT GONE BAD’ 3 Rounds for maximum number of reps of:
Wall Ball Shots 5/10kg Med Ball, Sumo Deadlift High Pull 25/32.5kg bar, 20 inch Box Jump, Push Press 25/32.5kg bar, Row for calories.
Take 1 minute rest only between rounds.
Score is the number of reps (claories on row) added together from all 3 rounds.
Liz Danks: (5kg Med Ball, 25kg SDHP & PP) 90-85-77 = 252
Mandy Williams: (5kg Med Ball, 25kg SDHP & PP) 87-75-71 = 233
Alan Francis: (5kg Med Ball, 32.5kg SDHP & PP) 104-99-71 =296
Chris Lawley: (10kg Med Ball, 32.5kg SDHP & PP) 84-78-78 = 240
Lee Dunn: (5kg Med Ball, 32.5kg SDHP & PP) 90-76-82 = 248
Louise Francis: (5kg Med Ball, 25kg SDHP & PP) 86-71-72 = 229
Karen Simmonds: (5kg Med Ball, 25kg SDHP & PP) 76-85-84 = 245
Terry Francis: (5kg Med Ball, 25kg SDHP & PP) 83-83-79 = 245
Pete Jones: (10kg Med Ball, 32.5kg SDHP & PP) 88-87-76 = 252
Paul Kealey: (10kg Med Ball, 32.5kg SDHP & PP) 102-94-72 = 268
Phil Oliver: (10kg Med Ball, 32.5kg SDHP & PP) 116-103-96 =315
Photo below:Terry, Pete, Karen and Paul recovering after FGB!!!
5pm’Partner Challege‘ In teams of 2, do 3 rounds as fast as you can of:
400m Run (both run at same time)
100 Press-ups (50 each, working alternately)
If your team completes the 3 rounds, you must do 10 Sit-ups each alternately untill the last team finishes.
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WorkOut of The Day 28/08/2008 |
| August 28th, 2008 under Uncategorized. [ Comments: none ]
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Catch up day:
Workout 1: 5 Rounds for time of:
30 Press-ups, 40 Sit-ups, 50 Squats, 60 Skips, 400m Run.
Liz Danks: 32:30 (Full Press-ups) Bit more work on Press-ups and you’ve nailed it!!!
Louise Francis: 41:26 (Full Press-ups) Welcome back!!!
Lee Dunn: 39:27 (Full Press-ups) Taking less rest each workout, good lad.
Workout 2: (well, Alan’s solo workout really)
‘JACKIE’ – 1000m Row, 20kg Thruster x 50 reps, Pull-ups x 30 reps, for time:
Alan Francis: 10:50
Workout 3: (Alan again!!!)
‘KAREN’ – 150 Wall Ball Shots for time:
Alan Francis: 5kg – 9:02
Workout 4:
For Time: 100 Skips, 50 Sit-ups, 80 Skips, 40 Sit-ups, 60 Skips, 30 Sit-ups, 40 Skips, 20 Sit-ups, 20 Skips, 10 Sit-ups.
Alan Francis (again!!!): 8:07 Great work mate (photo below).
Remember to do your 28 Burpee’s today!!!
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WorkOut of The Day 27/08/2008 |
| August 27th, 2008 under Uncategorized. [ Comments: none ]
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Workout 1: 120 Pull-ups & 120 Press-ups.
Mandy Williams: 38:56 (Green & Blue Band)
Pete Jones: 36:30 (Full Kipping Pull-ups) The most amount of blisters from Pull-ups ever!!!
Workout 2: 5 Rounds for time of:
30 Press-ups, 40 Sit-ups, 50 Squats, 60 Skips, 400m Run.
Chris Pain: 38:08 (Full Press-ups)
Alan Francis: 37:40 (Full Press-ups)
Julie Bowling: 33:47 (Full Press-ups)
Karen Simmonds: 32:27 (Full & 3/4 Press-ups)
Paul Kealey: 39:25 (Full Press-ups)
27 Burpee’s today!!!
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WorkOut of The Day 26/08/2008 |
| August 26th, 2008 under Uncategorized. [ Comments: none ]
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Workout No.1For Time:
800m Run, 20kg Thruster x 50 Reps, Press-up x 30 Reps.
Workout No.2 For Time:
‘Karen’ 150 Wall Ball Shots, 5 or 10kg Medicine Ball.
Liz Danks: (Workout 1) 12:15 (Workout 2) 5kg Med Ball – 8:11.
Graham Carlesss: (Workout 1) 9:45 (Workout 2) 5kg Med Ball – 6.52.
Sharon Stebbings: (Workout 1) 5kg Db’s & 3/4 P-up 13:00 (Workout 2) 5kg Med Ball – 10:12.
Emma Field: (Workout 1) 5kg Db’s & Full + 3/4 Press-up 11:40 (Workout 2) 5kg Med Ball – 9:07.
Lou Roper: (Workout 1) Full + 3/4 Press-up 14:20 (Workout 2) 5kg Med Ball - 9:42.
Andy Price: (Workout 1) Full + 3/4 Press-up 11:00 (Workout 2) 5kg Med Ball – 6:54.
Jo Cartwright: (Workout 1) 11:20 (Workout 2) 5kg Med Ball – 7:23.
Chris Pain: (Workout 1) Rowed 1000m instead of Run – 9:02 (Workout 2) 10kg Med Ball – 7:29.
26 Burpee’s today.
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WorkOut of The Day 23,24 & 25/08/2008 |
| August 23rd, 2008 under Uncategorized. [ Comments: none ]
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BANK HOLIDAY WEEK-END!!!
Hopefully SUN!!! Have Fun, Food, a few beers.
Get ready for the build up to THE CROSSFIT CHALLENGE DAY SATURDAY 30th AUGUST
9am: FRAN
1pm: FIGHT GONE BAD
5pm: TEAM/PARTNER CHALLENGE
23, 24 & 25 BURPEE’S TO BE DONE AS WELL!!!
IT’S OK TO RELAX, JUST DON’T GET LAZY!!!
SEE YOU TUESDAY.
My 2 boys working with their own body weight. Start them young!!!
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WorkOut of The Day 22/08/2008 |
| August 22nd, 2008 under Uncategorized. [ Comments: none ]
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3 Rounds for time of:
100 SKIPS, 25 x THRUSTERS (42.5kg), 15 x PULL-UPS.
Lee Dunn: 16:47 (20kg & Green Band)
Liz Danks: 16:50 (20kg & Blue Band)
Lou Roper: 16:03 (5kg Dumbells & Green Band)
Mandy Williams: 17:50 (25kg, Bue & Green Band)
22 Burpees today!!!
‘CROSSFIT CHALLENGE DAY’ 30/08/2008
9am: FRAN
1pm: FIGHT GONE BAD
5pm: TEAM/PARTNER CHALLENGE
16 Places confirmed so far. Let me know asap if you are attending please.
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WorkOut of The Day 20/08/2008 |
| August 20th, 2008 under Uncategorized. [ Comments: none ]
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5 Rounds for time of:
1 minute of The ‘Bear’ (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
1 Minute of Box Jumps
1 Minute Hanging Knees to Elbows
You can count number of reps each round, or just crack on and feel the burn!!!
Excellent work today by: Ryan, Chris, Julie, Andy, Terry, Mandy and Chris.
20 Burpees today. Catch up if you have missed any days!!!
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WorkOut of The Day 19/08/2008 |
| August 19th, 2008 under Uncategorized. [ Comments: none ]
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‘TABATA SOMETHING ELSE’
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Press-ups, the second 8 are Air Squats, the third 8 intervals are sit-ups, and finally, the last 8 intervals are Shuttle Runs.
Score is total for each exercise and overall total.
Kate Till: Pu 72, Sq 48, Su 72, Run 32 = 224. Best work so far!!!
Dave Atherton: Pu 84, Sq 104, Su 93, Run 36 = 317. Very good Shuttle Run.
Chris Lawley: Pu 97, Sq 121, Su 112, Run 42 = 372. Always good mate.
Lis Danks: Pu 117, Sq 113, Su 111, Run 23 = 365. Great attitude, no surrender!!!
‘D’: Pu 97, Sq 122, Su 115, Run 42 = 376. First Workout, welcome.
Graham: Pu 83, Sq 105, Su 89, Run 35 = 312. First workout, great to meet you.
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WorkOut of The Day18/08/2008 |
| August 18th, 2008 under Uncategorized. [ Comments: none ]
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Do 1 Minute Skipping Followed by 1 minute of Slam Ball 5/10kg (throwing a medicine ball at the floor as hard as possible, with both hands from overhead).
For a total of 20 minutes (10 sets of each exercise).
The clock does not stop, you must change exercise as fast as possible.
Count the number of ’slams’ for each set of Slam Ball.
Mandy Williams: 5kg – 49,52,52,49,49,47,53,50,43,55 = 499 Excellent again!!!
Chris Pain: 10kg – 51,47,42,47,50,49,50,50,51,52 = 489. Good strength.
Daz Poole: 5kg – 35,38,38,38,39,29,33,34,32,34 = 350. Welcome back!!!
Andy Price: 5kg – 43,42,50,50,60,55,57,52,48,62 = 519. Great 1st workout.
Terry Francis: 5kg – 35,43,48,45,48,44,44 = 307. One more round than last time.
Jo Cartwright: 5kg – 48,50,44,49,51,48,52,50,54,55 = 501. Very Good Work.
Lou Roper: 5kg – 49,50,43,49,52,49,54,50,50,55 = 501. Now your Working!!!
Emma Field: 5kg – 46,51,42,40,44,38,48,50,48,55 = 462. Welcome to CrossFit!!!
DON’T FORGET 17 BURPEE’S FOR YESTERDAY, AND 18 TODAY!!!
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WorkOut of The Day 15 & 16/08/2008 |
| August 15th, 2008 under Uncategorized. [ Comments: none ]
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‘KELLY’
5 Rounds of:
400m Run
20″ Box Jump 30 Reps
Wall Ball 30 Reps
Lee Dunn: 24:10 (5kg Wall Ball) Improving every session, excellent.
Liz Danks: 26:52 (5kg Wall Ball) Solid hard worker, well done.
Lou Roper: 28:04 (5kg Wall Ball, 4 rounds) Hardest workout yet, much better.
Pete Jones: 31:38 (10kg Wall Ball) 24 seconds faster than last time, and did’nt have to race any 3 or 4 year old kids!!!
15 BURPEE’S TODAY, if you have missed any days, add up the total and, CATCH UP YOU LIGHT WEIGHTS!!!
16/08/2008
Chris Lawley: 32:00 (10kg Wall Ball) Just got to dig on a Saturday morning mate!!!
Derek Sweene: 37:30 (5kg Wall Ball) Legs will be ok after your holiday!!!
Work on your weakness
Pete Jones: 25kg Hang Clean, Kippipng Pull-ups Body weight, no band!!! 5kg Slam Ball.
John Graham: OH Lunge 10kg DB’s, Pull-ups (Green Band), Box Jumps. You will learn to love Pull-ups in time, trust me!!!
‘GRACE’
Chris Pain: 9:24 / 40kg Much better, well done.
16 Burpee’s today
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