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.