WOD - 30/11/10

WOD

HERO
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

WOD - 29/11/10

WOD

STRENGTH

Deadlift 3 @ 80%, 3 @ 85%, 3 @ 90%

Modified HERO

"Jack"
Complete as many rounds as possible in 20 minutes of:
50/32.5kg Push press, 10 reps
10 KB Swings, 24/16
10 hand release burpees

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Revised Goals

Back in September I had posted about some goals that I had wanted to achieve preferably before the years end.

1.  Get my 5km run time under 40 minutes - At the moment I am running our 2.4km course (3x800m) and my time is 18:26, I mean if I put those together that would add up to being under 40 minutes, but I'm going to do 6x800m +200m to get the 5km mark, and see what my time is and I'm going to push hard to make sure I get this under 40 minutes!!

2.  Being able to do 15 push ups on my toes- at the moment I am upto 10, unfortunately my shoulder is acting up quite badly at the moment, and is limiting my push ups, but I'm just going to keep pushing hard and I will achieve this goal by the end of the year.  This is better than what I came from as when I started I couldn't even do 2!

3.  Double Unders - At the moment I can do 1 double under then single skip then 1 double under then 1 single skip for around 5, before I lose momentum before I couldn't even do this, so I definately improved!  Now I just have to keep working at stringing them together

New Goals
Strength

1.  Deadlift - Goal to get to 150, then 155kg, then 160kg.  My 1RM max deadlift currently sits at 145kg, I am quite strong, but I would love to be able to crack a 150kg deadlift - that would just be awesome!

2.  Power Clean - Currently sits at 62.5kg, I would love to be able to crack 70kg, need to start scaling up and lifting heavier in the WODS

3. Squat Clean - Currently sits at 65kg, Goal to hit 75kg

Cardiovascular

1.  Improve in both my short distance (ie sprints), and also longer distance.  When we do the running in the WODs I usually come back absolutely wiped.  I would love to come back not completely.  Basically I am aiming to improve my endurance and overall cardiovascular capability

2.  Rowing- Currently my 500m row time sits at 1:58 as per the leaderboard at Norwest, When I was about 40kg lighter my row time sat at 1: 40 this is where I want to get back to.  Just need to keep practising the rowing and concentrate my weight loss. 

Weight Loss

1.  Making good decisions when it comes to my nutrition - choosing foods like fruit, lean meats, and carbohydrates.  While taking on advice from my peers and coach, but still doing what is best for me. 

2.  Aim to lose between 500-1kg per week - this will possible with good nutrition and support

3.  Weight in weekly - This will be done Saturday morning before training.  Religiously even if I have had a bad week nutrition wise. 

Ultimate Goal

To be a healthy, happy, motivated, driven more well rounded athlete and compete and make regional games in 2013. 

WOD - 27/11/10

WOD

Me deadlifting 140kg!

METABOLIC CONDITIONING

Ten rounds for time of:
60/40kg Deadlift, 15 reps
15 push-ups

SPEED

SPRINTS

10 by 15m

WOD 26/11/10

Neil smashing out pullups at Wollongong's Games Day!!

STRENGTH

20RM squat

One effort, no re racking, can breath between reps (less than 4 breaths)

METABOLIC CONDITIONING

5 rounds
max reps burpees in 30sec
rest 30 sec
max reps pull ups in 30sec
rest 30 sec

WOD - 25/11/10

"Fight Gone Bad Style"

Three rounds of:
Ground to Overhead 60/40 (Reps)
burpees (Reps)
Pull ups(Reps)
Double Unders (Reps)
Swings 32/24

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.One point is given for each rep

Lemon Rosemary Marinade

Lemon Rosemary Marinade

Ingredients
1/3 cup olive oil
1 lemon, thinly sliced
6 sprigs rosemary
4 cloves garlic, chopped
1/2 teaspoon salt
Directions
Combine the ingredients in a large resalable plastic bag, a shallow bowl, or a baking dish.
Add 800-1kg pounds of chicken, meat or seafood, cover and put in fridge for at least 20 minutes and up to overnight. (For fish and scallops, marinate for no more than 15 minutes or they may become mushy.)
Turn the food occasionally so all surfaces are exposed to the marinade.
Before cooking, remove the food from the container, shake off the excess liquid. (Always toss a marinade once you’ve soaked raw meat in it―the mixture may be contaminated with bacteria).
Cook on a lightly oiled BBQ until cooked though.
Note: Best with; Bone-in chicken pieces, lamb chops, boneless leg of lamb, prawn, white fish.

BBQ Rub

BBQ Rub
Ingredients
3 tablespoons paprika
1 tablespoon squeeze of honey (optional)
1 tablespoon dried oregano
1 tablespoon ground coffee
1 1/2 teaspoons salt
1 teaspoon pepper
1 tablespoon olive oil
Directions
Combine the ingredients in a small bowl.
Coat the chicken, meat, or seafood with the olive oil. Sprinkle with the rub, pressing gently to help infuse to the food.
Cook on a lightly oiled BBQ until cooked though.
Note: Try this rub when BBQ bone-in chicken pieces, steak, and lamb backstrap or cutlets.

Cajun Rub

Cajun Rub

Ingredients
1 tablespoon mustard powder
1 tablespoon ground cumin
2 teaspoons celery seeds
1 1/2 teaspoons black pepper
1 teaspoon salt
1 teaspoon of honey (optional)
1/8 teaspoon cayenne pepper
1 tablespoon olive oil

Directions
Combine the ingredients in a small bowl.
Coat the chicken, meat, or seafood with the olive oil. Sprinkle with the rub, pressing gently to help it infuse into the food.
Cook on a lightly oiled BBQ until cooked through.
Note: Try this rub when barbequing chicken, pork tenderloin, pork chops, prawn, or salmon.

Mediterranean Herb Rub

Mediterranean Herb Rub

Ingredients
2 tablespoons dried basil
2 teaspoons dried thyme
1 teaspoon dried sage
1 teaspoon fennel seeds (optional)
1/2 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
Directions
Combine the ingredients in a small bowl.
Coat the chicken, meat or seafood with the olive oil. Sprinkle with the rub, pressing gently to help it infuse into the food.
Cook on a lightly oiled BBQ until cooked through.
Note: Try this rub with BBQ boneless chicken breasts, turkey, steak, lamb chops or prawns and white fish.

WOD 24/11/10

WOD

POWER

2 power cleans on the minute every minute for 15mins
75% 1 RM

METABOLIC CONDITIONING

10 Thrusters 50kg
Sprint 50m
15 Push Jerks 50kg
Sprint 50m
20 Kettle Bell Swings 32/24kg
Sprint 50m
20 Burpees
Sprint 50m
10 Thrusters 50kg

WOD 23/11/10

WOD

METABOLIC CONDITIONING

25 Walking lunge steps 25/15kg
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 32/16
30 Sit-ups
20 Hang squat cleans 50/35kg
25 Supermans
30 Wall ball shots
3 Rope climb ascents

CORE
3 rounds
Hollow rock 45 sec
superman rock 45sec
rest 45sec

WOD 22/11/10

WOD

STRENGTH
Front Squat 3-3-3-1-1-1

METABOLIC CONDITIONING

20,15,10
Snatch 42.5kg
Pull ups

Bucket List

So at the moment I'm completing a list of everything I want to do and achieve by the end of 2011.

1.  To get my 2.4km run under 15 minutes
2.  Complete 15 chest to ground push ups in a row on my toes
3.  Consecutive double unders
4.  Get to my goal weight of 65kg
5.  Become happy and healthy in all aspects of my life
6.  Climb the harbour bridge
7.  Learn to rock climb
8.  Learn to absail
9.  Go to the Greek Isles
10. Learn Hebrew
11. Learn Arabic
12. Complete my 5km run in sub 40 minutes
13. Complete a 10km race and run the whole way
14.Go Kayaking in Sydney Harbour
15. Learn a new style of dance
16. Go Sky Diving
17. Complete my diving course
18. Finish the last few units of Certificate 4 in Fitness
19. Inspire someone to make a change for the better
20. Complete City 2 Surf next year
21. Complete Woodford to Glenbrook next year
22. Pullups without bands
23. Try a martial art

WOD - 20/11/10 - Modified Michael

WOD

"Modified Michael"
Three rounds for time of:
Run 800 meters
50 KB swings 24/16
50 knee to elbows
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael?s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

WOD - 16/11/10

Pete @ Crossfit Penrith

WOD

STRENGTH
Strict Press 5-5-5-3-3-3

BENCH MARK
“Annie”
50-40-30-20-10 reps
Double Unders
Abmat Sit up

WOD - 15/11/10 - KELLY

Matty B Coaching Dora through some box jumps at Crossfit Wollongong Games Days!

WOD

BENCH MARK
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump box
30 Wall ball shots

WOD 14/11/10

WOD

1.5km Swim

Weigh In - 13/11/10

Hey Guys

So today was weigh in day.  I almost didn't make it due to a car accident on the way too weigh in.  But I thought I have worked to damn hard to let and accident not let me weigh in!  So off I went to weigh in.  Now I have to admit I always get very nervous before I weigh, not because I haven't ate clean or trained hard.  Just because sometimes we can do all the right things, but the scales do not move or only lose maybe 300-400g, we sometimes we feel we should lose more weight.

But I got there and jumped on and found out I lost 2.2kg this week by training hard, and eating clean.  Really happy with that.  I think that anything over a kilo loss per week is awesome!  The loss this week works out to be 1.75% of my body weight.

Now I just have to keep doing what I am doing and I'm well on the path that I need and want to be on to become a better athlete and also a better person!

WOD - 13/11/10 - Heavy FRAN

Heavy Fran
Three rounds, 15-12-and 9 reps, for time of:
60/40kg barbell Thrusters
20/10kg weighted Pull-ups
For weighted pull-ups, placing a 20kg dumbbell between the legs above crossed ankles works great.

WOD - 12/11/10

Mick from CFX doing a Muscle Up

WOD - 12/11/10

100 double unders
2 Chest to Bar Pullups
10 Power Cleans 70/50kg
2 Chest to Bar Pullups
8 Ground to Overhead anyhow 70/50kg
2 Chest to Bar Pullups
6 Back Squat 70/50kg
2 Chest to Bar Pullups
4 Deadlift 140/70kg
2 Muscle Ups

Food Diary - 8/11/10

Food Diary - 8/11/10

Breakfast
2 tins of Weight Watchers Baked Beans - 3 Points
1 Slice Brown Bread - 1 Point
Tomato - 0 Points
Spinach Leaves - 0 Points
Mushrooms - 0 Points
Total - 4 Points

Snack
Apple - 1 Point
Total - 5 Points

Lunch
2 Slices of Brown Bread - 2 Points
Salmon - 4 Points
Lettuce - 0 Points
Tomato - 0 Points
Carrot - 0 Points
Beetroot - 0 Points
Total - 11 Points

Snack
Punnet of Strawberries - 1/2 Point
Banana - 1 Point
Total - 12.5 Points

Dinner
Spaghetti and Meatballs - 7 Points
Total  -19.5 Points

Dessert
Weight Watchers Ice Cream - 4 Points
Total - 24 Points
Points Saved - 4 Points
Exercise Points Earned - 13 Points

WOD - 11/11/10

HERO's
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
60kg Thruster, 7 reps
7 Knees to elbows
100kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32kg
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Discipline

This quote is something that one of my training partners from CF Norwest posted on his facebook page, and I loved it so much I've decided to quote it here and it got my thinking about the discipline that we give not only our training but to everyday life:

Discipline, it's not just waking up those mornings when you don't want to train, or keeping the right form when in the middle of WOD, but discipline is resisting the temptation to over train, taking the planned days off and make sure your body gets full use of the recovery. Discipline can also be applied to maintenance ...of your body and mind; take care of the small things and big things will take care of it's self.

It got me thinking about the types of discipline we apply to our training.  

For myself I am disciplined to train 5 times per week at CF Norwest. 

On Mondays and Fridays I will do the 2.4km hill run. 

In my nutrition I will eat good nutritious food to help me achieve my goal weight.  

I will work on weakness to become a more well round athlete and set continous goals and work to achieve them.  

What are your disciplines?  

WOD - 10/11/10

WOD

HERO
"Helton"
Three rounds for time of:
Run 800 meters
20kg Dumbbell squat cleans, 30 reps
30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

WOD - 9/11/10 - Fran

                                                           

WOD

FRAN - BENCHMARK

3 Rounds of 21-15-9 of

Thrusters - 42.5kg / 30kg

Pull Ups

                                                        

WOD - 8/11/10

Me rowing in the final WOD at Wollongong Games Day

WOD

POWER

20mins to reach a max weight ground to overhead any how

POWER
500m row

Weight Watchers

So as some of you know I went back to Weight Watchers yesterday at Blacktown in an attempt to get back on track and take control of my weight and my life.

So I weighed in yesterday at 126.6kg, which I am very disgusted at.  I know just by making bad decisions about what I eat got me to this size, but I both want and need to do something about it.

I had tried Paleo, but its very restrictive, and I'm just finding that I can't stick to it 100%,  We had to do the following quiz to workout our points values:

1.  Are you:
Female ( non breast feeding) - 7 points
Female (breastfeeding) - 14 points
Male - 14 points

2.  How old are you?
16-20 - 5 points
21-35 - 4 points
36-50 - 3 points
51-65 - 2 points
Over 65 - 1 point

3.  How many kilograms do you weight
If your weight is 2 digits your score will be the first digit
If your weight is three digits your score will be the first 2 digits

4.  How tall are you?
Under 160cm - 1 point
160cm or above - 2 points

5.  How active are you at work or during most days?
Sitting down most of the time - 0 points
Occassionally sitting, but mainly standing - 2 points
Occassionally standing but mainly walking - 4 points
Doing physically hard work most of the time - 6 points

Now after doing this quiz, I am able to eat 28 points per day, which is a massive amount of food, so I'm just going to try to have big breakfast and just snack as much as I can in between meals to be able to eat the amount of points I'm able to eat.

Anyway 2 days and holding strong, just eating good nutritious food, and get to my goal weight.  I wanna get back to the way I was before ( see the pictures below).

Decisions

 Hi Everyone

As some of you know I train at Crossfit Norwest in Castle Hill.  Normally the prescribed diet here is something called Paleo .  Which is basically a caveman style diet, from the get go I found this way of eating; extremely nutritious, but for me and the way I had eaten before it was very restrictive to what I was used to.

Before I started training in Crossfit I was following Weight Watchers and this worked extremely well for me, before having my knee surgery last year I lost 40.5kg, and was only 20kg from my goal weight.  

When I came from Crossfit Penrith I was still following Weight Watchers- not 100% of the time, but still majority of the time.  Then I came to Norwest to improve my training and skills and fitness levels.  I had seen Rob compete at Games Days and saw how well both himself and his athletes performed and I thought to myself, this is what I want to become. 

Then I met Dan, and we discussed changing my diet from what I was doing to Paleo, and this worked for a little bit, I had some people saying I looked like I had trimmed down, I had lots of positive feedback from people at the box, and other people (mainly my parents - who have never really supported me in anything) saying I looked like I was bulking up  -  looking like a sumo wrestler was my mother's words.  This really started to mess with my headspace.

But in the end I have decided it is my body and I appreciate all the effort that Dan and Rob had put in, but it is my body and paleo just isn't working for me.  I am going back to Weight Watchers because I know I can stick to this and it does work for, the proof is there from before, and if it wasn't for my knee surgery I would be at goal by now.

I've put my spreadsheet of weight loss on my blog for people to follow as well.

WOD - 6/11/10

WOD

METABOLIC CONDITIOINING

5 rounds for time;
Power snatch@40kg, 6 reps
Overhead squat@40kg, 6 reps
Thruster@40kg, 6reps

Between rounds
10m shuttle (forward + back= 1 rep), 6reps

THEN

10 Burpees
10 Snatches
10 Burpees
10 Overhead Squats
10 Burpees
10 Thrusters
10 Burpees

WOD - 5/11/10

WOD

"Severin"
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you've got a 9kg vest or body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

WOD - 4/11/10

This is a picture of Dora on Tuesday night after her and Susie unsuccessfully attempted the Melbourne Cup Horse and Jockey finisher. I believe Dora's instructions to Susie were to "Jump higher". Susie giving it 100% as always did indeed jump higher and tipped Dora forward and she became acquainted with the cement

Initial thoughs were shock but all tension was eased when Dora came up laughing histerically. True to her toughness and after gainer her composure Dora insisted that Susie and her finish atleast the burpee section of the workout. Well done Dora. Great courage and determination. You are a CrossFit Warrior!

POWER


5 sets Max height Box Jump, 2 reps
5 sets least broad jumps to cover length of gym (tally TOTAL jumps)
Max clapping push ups in 3mins
Max pull ups or muscle ups in 1min

CONDITIOINING

max burpees in 3mins

WOD- 3/11/10

WOD

STRENGTH
Pull-ups 5-5-5

METABOLIC CONDITIOINING
"Linda with push press"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Push Press:3/4 body weight
Clean: 3/4 body weight

WOD- 2/11/10

WOD

POWER

Split Jerk 1-1-1-1-1-1-1 reps

METABOLIC CONDITIONING

25 burpees
400m run
25 burpees

The Navy Fitness and Swim Test

So Guys


I thought I would post a little a video about the Royal Australian Navy's Physical Fitness Tests that we have to pass.  See the above

WOD - 1/11/10

METABOLIC CONDITIOING

30-20-10 reps;

Ring Dips
Pull-ups
Push-ups

Finisher
100 Overhead squats @ 20kg

CORE

3 rounds

1min hollow rock
1min superman