Kristy
Junior Member
Posts: 77 
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Post by Kristy on Jul 29, 2013 9:52:02 GMT
Monday
Lunch time run - 4.5km in 29mins
WOD
3x5 chin ups. Fast up/ 3 sec hold at top/ 3 sec down
First 2 rounds on yellow band
Last one on red with partner assistance!!
4 rounds of 800m run/ 15 burpees / 30x24kg kb swings/ 3 min rest
1: 6.18
2: 17.22
3: 28.38
4: run only
Time: 35.20
Extra work :
3x5 kipping pull-ups
5x5 kips. Working on tense shoulders, lats and core.
5 sets 10 sec on/30 off hollow rock
Going to start recording food as well....
Roast Pork & vegies
Coffee
Homemade curry & rice
Mandarin, apple, banana
More roast pork & vegies
Remembered multivitamin & fish oil
plus some cookies & cream icecream.....
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 3, 2013 6:02:38 GMT
Alright I've been slack as I injured myself on Tuesday and didn't finish barbell... Back into it! Back to 100% today.
Food the last few days hasn't been great. Polished off that tub of cookies and cream ice cream. Homemade nachos for dinner, fish, leftover nacho mince etc
Saturday 3rd August
Advanced session
3 rounds:
50 du
10 chest to bar
10 strict handstand push-up to 2 a mat
Rope climb WOD
5 rope climbs
15 ring dips with band
30 one arm kb snatches @ 16kg
3 rope climbs
15 ring dips
20 kb snatches
1 rope climb
15 ring dips
10 kb snatches
Time: like 18 mins. Shithouse
Thruster 1rm - 55kg
3 rounds:
20sec @ 80%/40 sec off/ 20 sec @ 60%/ 1.40 sec off
7/9
7/9
6/7
Barbell session
Snatch
5x1 @ 47.5
Clean and jerk
5x1 @ 55
Front squat
5x2 @ 65
Extra WOD
Annie 50/40/30/20/10
Du & abmat sit-ups
7.31
Food today:
Sausage burger @ markets
Protein bar
Coffee
Mary burger to come!!!
Update: actually was 2 Mary's burgers. One was a double. And all the chips. I was pretty hungry.... Also a milo when I got home ;-)
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 5, 2013 8:27:29 GMT
Sunday 4th
7 rounds (not for time):
2x 80kg deadlift
Strict pull-up
Shoulders real sore from yesterday's rope climbs but got thru it.
Food:
Scrambled eggs & avo& tomato
Cheese and biscuits
Lamb curry and rice
Choc pudding
A fair bit of red white
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 5, 2013 12:52:08 GMT
Monday 5th
Split jerk
6x2 alternating 35/55kg
1x2 @ 55
1x2 @ 60
1x2 @ 65
Failed 70
WOD
4 rounds:
45/15sec on/off then 1.15 off before starting next round
Strict pu with yellow band / push press @ 30kg / push up
7/20/12
6/17/9
6/27/7
6/25/6
Food
Pretty shit morning. Slept in & running late for a morning of meetings meant skipping breakfast....
Coffee
Real food : lamb & sweet potato
Caramello koala
Slow cooked sausages & vegies
Some left over choc pudding
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 6, 2013 11:42:51 GMT
Tuesday 6th August
Skill session
3 rounds of:
30sec l-sit - bent knees and hips are pretty well behind my hands.
5 perfect push-ups
5 pull-ups - with blackish band and ended up being chest to bars
2 extra rounds:
5 push-up
5 pull-ups with band
Mobility of thoracic spine - approx 20 mins
Barbell - Marv
Snatch
5x5 @ 40kg
Back squat
6x2 @ 80kg
Hang clean pull
5x5 @ 80kg - worst bit was getting it off the ground.
5x10 sec hollow rock holds thru barbell. Still so sore from sat!
Food....
Gluten free muesli
Coffee
Homemade lamb curry and rice
Apple and mandarin
Sausages and veggies
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 7, 2013 9:10:23 GMT
Wednesday 7th August
WOD
3 rounds: 6 shoulder to overhead/12 box over jumps / 12 Kb swing @ 24/ 6 burpees
0-146
4:46- 6:37
9:37-11:34
Note to self: do not keep turning the same way on the box jumps - it makes you severely dizzy.
Toes to bar : 17. None connected! So shit. Come on lats- get strong already.
Food:
Remembered my fish oil & multi.
Porridge for breakfast
Coffee
Amazing lamb curry & rice for lunch & dinner - I'm addicted...
Some cheese & mandarin
Choc pudding....
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 9, 2013 9:23:55 GMT
Thursday 8th August
Skills
5 rounds of:
4 pull-ups with black band
4 ring dips with red band
Back squats
6x2 @ 80kg
Clean
5x5 @ 50kg
Superset with
Back extensions
5x10
Hang snatch pull
5x5 @ 65kg
Jerks
5x3 @ 50kg
Hollow rocks
5x10sec holds
Food:
Missed breakfast again. Shit!
Coffee
Lamb curry
Sausages and veggies
Some cheese
Some brownie
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 9, 2013 10:35:01 GMT
Friday 9th August
Rest day
Food:
Egg and bacon roll
Coffee
Chicken & Greek salad
Roast Pork and salad and veggies
Red vino
Cheesecake.... Yum yum yum
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 12, 2013 6:52:03 GMT
Saturday 10th
Barbell & skills
6x4 snatch @ 45kg
Superset with
5x5 ring row
Back squats
6x3 @ 80kg (failed one in 2nd set then pulled my finger out)
Superset with
5x4 strict c2b with black band (the thinner one...)
Clean pulls
5x5 @ 75kg
Superset with
Toes to bar strict attempts - kip up, slow down
4x3
Food:
Porridge
Tea
Curry with no rice
Cheese platter
Butter chicken & rice
Fair amount of wine and rum...
Sunday 11th
5km breakfast walk
Eggs Benedict
Coffee
Cheese platter
Mince & sweet potato
Pear flan & ice cream
Tea
Butter chicken & rice
Pear flan again!
Misses my Sunday seas - catch up tomorrow!
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 12, 2013 12:28:50 GMT
Monday 12th August
Skills
5x4 dead lifts @ 80kg
5x4 pull-ups - yellow band!!!!
WOD
3 rounds:
40 du
30 wall balls
20 c2b
10 burpees
19.10
Connected 4 c2b with overhand grip!!! Yay!!!
Bit shaky after the WOD.
food:
Porridge and banana
Tea
Coffee
Butter chicken and rice
2 mandarins
2 sausages, some mince, cabbage
Pear flan and Icecream :-)
100 hollow rocks over the day :-)
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 13, 2013 11:29:08 GMT
Tuesday 13th August
Skills
5x4 pull-ups @ black band
5x5 push-ups
Lsit 30secs x 1 - felt shit so I stopped. Maybe after hollow rock month...
Marv
Clean
5x4 @ 50kg
Back squats
6x2 @ 80kg
Hang snatch pull
5x4
Food
2 Lamb sausages
2 eggs
Tea
Banana
Coffee
Mince & veggies & sweet potato
Muffin
Apple
Butter chicken & rice
Pear flan & ice cream
50 hollow rock holds
50 v-ups
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 14, 2013 21:45:06 GMT
Wednesday 14th August
WOD
Front squats
1x3, 1x2, 1x1 @ 60, 65, 70
1x3, 1x2, 1x1 @ 70, 75, 80
15 min AMRAP
200m run
7 chin ups with orange band
14 lunges with 2x16kg kb
Food
Porridge with banana
Coffee
Mince and veggies and sweet potato
Mandarin
Apple
Butter chicken and rice
Some Jatz and cheese
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 27, 2013 10:40:40 GMT
Some time off for skiing and drinking......
Back into it!
3x30sec l sit
5 sets of:
4 pullups with black band
5 push ups
Barbell
Cleans
5x3 @ 52kg
Back squat
6x2 @ 80kg
Hang snatch pull
5x4 @ 65kg
-next time 70kg
Jerk
5x3 @ 50kg
food
Porridge with banana
spaghetti bol
Coffee
Berry muffin
Apple
Zucchini bake
Sent from my GT-I9505 using proboards
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 30, 2013 3:54:09 GMT
Wednesday
no training.....
food:
porrodge with banana
spag bol
apple
coffee
steak & zucchini bake & salad
greek yoghurt & honey
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Aug 30, 2013 3:57:24 GMT
Thursday 29th August
skills
5 rounds:
4 pullups with black bannd
5 push ups
barbell
snatches
4x2 @ 45kg (less than 85% as felt heavy)
back squats
5x5 @ 85kg
these felt sooo heavy
hang clean pulls
5x4 @ 90kg
hardest bit was the pull from the floor
skills
4 rounds:
5 ring dips with black band
10 back extensions
food:
porridge with banana
coffee
beef with mongolian lamb & rice
caramello koala
orange
spag bol
zucchini bake and salad
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