Kristy
Junior Member
Posts: 77 
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Post by Kristy on Aug 30, 2013 9:27:52 GMT
Friday 30th august
Wod
5 Max set strict pullups:
4
3
3
3
3.
Woo hoo! No band! First ones were chest to bar. Boom .
550m run
25 lateral burpees
100 du
25 lateral burpees
550m run
16.27
That was gross - so close to vomiting. Cardio is shit house. ... need more wods and more running. ....
Food
Porridge and honey
coffee
Lamb mince and mash - real food
Choc mousse - real food
Caramello koala.....
Orange
Apple
Steak and Salad
Next week I'm gonna try strict paleo again. Just unsure what to do for breakfast. .... Maybe try egg muffins prepared night before??
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 4, 2013 9:28:15 GMT
Saturday
Skills
5 rounds
Toestobar x4
Diuble unders x50
Muscle up transit ion x5
Wod
5 rounds:
400m run
8 hspu
12 c2b
16 kb @ 24
3 min rest
Round 1: 5.19
Round 2: 6.26
Round 3: 6.20
Round 4: 6.28
Round 5: 6mins. row not run caz of blister
Food
Eggs bacon avo chips
Protein bar
steak sweet pot and salad
wine
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 4, 2013 9:29:31 GMT
Sunday
Eggs bacon hash brown tomato
Lamb salad sweet potato
Didn't train
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 4, 2013 9:33:57 GMT
Monday
Skills
6 sets
Shoulder press 3x35kg
Negative pullup x6
Wod
3 rounds
15 hang power cleans @ 42.5kg
15 burpees
Time 5.07
Food
Porridge
Chicken curry and cauliflower rice
Scrambled eggs salmon and chorizo
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 4, 2013 9:37:31 GMT
Tuesday
Skills
5 rounds
4 pullups with lightest band
5 push ups
4x5 toes to bar - linked!@@
Barbell
Snatch
4x3 @ 45kg
Back squat
4x4 @ 90
Failed last one in last set but made it up. ..
Hang clean pulls
5x3 @ 90
Food
Porridge and banana
Chicken curry and cauliflower rice
Beef stirfry and steamed veggies
Milo
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 9, 2013 23:14:42 GMT
Wednesday
Strength / Skill
Spend 12mins working up to a heavy Power Clean
Did 70kg. Missed 75. Pretty devo i didnt get near 80 again. Wasnt sure what wasnt right to get there.... sore? technique??
WOD
For time:
8 Muscle-up transitions
12 Power Cleans (45kg)
16 Front Squats (45kg)
20 One Arm Dumbbell Snatch (Alternating)s (15kg)
16 Front Squats (45kg)
12 Power Cleans (45kg)
8 Muscle-ups transitions
Time: no idea.....
Food:
porridge & banana
cant remember lunch
roast lamb & vegies
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 9, 2013 23:15:47 GMT
thursday
lunch run approx 4kms
missed barbell
food:
porridge
lamb & roast veggies
roast spatchcock & veggies & salad
rice pudding
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 9, 2013 23:19:18 GMT
Friday
lunch run approx 4 kms
barbell catchup
Clean
4×3 80% = 55kg
Back squat
6×2 80% = 80kg
Hang Snatch pull
5×3 @ 80kg
Jerk
5×3 @ 50kg
Food
Porridge = addicted
lunch = real food lamb & mash
dinner = lamb & veggies
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 9, 2013 23:24:22 GMT
Saturday
Missed advanced training...
Bent Over Row
5-5-5-5-5
@ 45kg
WOD
21-15-9
Squat Snatches (42.5kg/30kg)
C2B pull ups
11:30
c2b starting to feel good-ish!
food:
protein bar
egg muffin
cheese
pizza
rum cocktails
goat curry
potato bake
stacks of wine
3 pieces of cake, caz their were 3 different types and Im a pig
more wine
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 9, 2013 23:25:36 GMT
Sunday
hung over as shit
food:
bacon & egg roll
lamb & veggies
jatz
curry puffs
chicken red curry & rice
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 9, 2013 23:29:14 GMT
Monday
Think I'm still hungover
Strength
Back Squat (High Bar) 1×10 at 60kg
Back Squat (High Bar) 1×5 at 80kg
Back Squat (High Bar) 1×3 at 85kg
Back Squat (High Bar) 1×3 at 85kg
Back Squat (High Bar) 1×3 at 90kg
WOD
5 rounds for time of:
5 Front Squats (30kg)
10 Lateral Burpee (Over Barbell)s
15 Push Press (30kg)
time: 8:59
food
porridge
lamb & veggies
chicken curry & rice
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 9, 2013 23:43:02 GMT
Tuesday
Strength
Hang Power Snatch
3-3-3-3-3-3-3
35x1
40x3
45x3
need to remember to catch in the squat position!
WOD
For time:
10 Chest-to-bar Pull-ups
20 Overhead Walking Lunge With Plates (15kg)
9 Chest-to-bar Pull-ups
18 Overhead Walking Lunge With Plates
8 Chest-to-bar Pull-ups
16 Overhead Walking Lunge With Plates
7 Chest-to-bar Pull-ups
14 Overhead Walking Lunge With Plates
6 Chest-to-bar Pull-ups
12 Overhead Walking Lunge With Plates
5 Chest-to-bar Pull-ups
10 Overhead Walking Lunge With Plates
4 Chest-to-bar Pull-ups
8 Overhead Walking Lunge With Plates
3 Chest-to-bar Pull-ups
6 Overhead Walking Lunge With Plates
2 Chest-to-bar Pull-ups
4 Overhead Walking Lunge With Plates
1 Chest-to-bar Pull-up
2 Overhead Walking Lunge With Plates
time: 10:36
Finisher
Tabata Ring Row
Tabata AbMat Sit-up
(Alternate between exercises for 16 rounds)
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
total score: 182
Barbell:
Clean
3×2 85% = 60kg
Back squat
6×2 80% = 80kg
Hang snatch pull
5×2
Jerk
5×1
food:
porridge and banana
chicken curry & rice
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 16, 2013 4:46:06 GMT
Wednesday
WOD
Ring dips
5x5 @ yellow band
200 m Runs
11 Handstand Push-ups
Rests 1 min
200 m Runs
13 Thrusters
Rests 1 min
200 m Runs
49 Air Squats
Rests 3 mins
200 m Runs
8 Handstand Push-ups
Rests 1 min
200 m Runs
11 Thrusters
Rests 1 min
200 m Runs
36 Air Squats
Rests 3 mins
200 m Runs
5 Handstand Push-ups
Rests 1 min
200 m Runs
10 Thrusters
Rests 1 min
200 m Runs
41 Air Squats
Rests 3 mins
Food
porridge
curry and rice
curry and rice....
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 16, 2013 4:47:30 GMT
Thursday
Morning - Didnt train - felt sore and tired
lunch time = run
missed barbell as i was sleeping....
food
porridge
thai - pad see ew
mince and veggies
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 16, 2013 4:48:28 GMT
Friday
rest day
massage from Tama
food
porridge
mince and veggies for lunch and dinner
summer roll chocolate x 2
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