Brendans Crossfit Workouts and Classes

[Bunyack]

So in case you dont know what the workout is, here is wod 11.6 in all it's glory

In 7 mins perform as many rounds as possible

3 Thrusters
3 Chest 2 bar pull ups
6 Thrusters
6 Chest 2 bar pull ups
9 Thrusters
9 Chest 2 bar pull ups
12 Thrusters
12 Chest 2 bar pull ups
15 Thrusters
15 Chest 2 bar pull ups
18 Thrusters
18 Chest 2 bar pull ups
21 Thrusters
21 Chest 2 bar pull ups
24 Thrusters
24 Chest 2 bar pull ups

.

Out of interest...... how much weight are you lifting for the thrusters 50kg? 45kg ???

I'm very keen to come along. There isnt any running in this is there?? Because I naffed my foot up last week and running isn't an option at the moment. Would really like to keep my cardio up.
Might swing you a PM

[brendanc]

Out of interest...... how much weight are you lifting for the thrusters 50kg? 45kg ???

I'm very keen to come along. There isnt any running in this is there?? Because I naffed my foot up last week and running isn't an option at the moment. Would really like to keep my cardio up.
Might swing you a PM

The workout has not been "officially" released until this week so the previews only stated a weight for men as 45kg.

There is a benchmark workout called "fran" which is a pretty similar Thruster/pull up combo and the mens weight is 45kg, women 30kg. So I would assume the womens weight is 30kg.

I personally did it as rx'd (pescribed) some of the guys did scale to suite their abilities.

Sent you on the info, hopefully see you tomorrow.

Brendan

[Professor Redfern]

So is this going down tonight? I am going to try and make it.


Hopefully I dont have to do sit ups as my stomach is rooted from a huge batch a few days ago and it hurts to laugh.

[brendanc]

No worries, only sit ups in the warm up

Details sent

[Commander Keen]

Wont be there 'til Sat, my legs are still rooted from 11.5

[Professor Redfern]

No worries, only sit ups in the warm up

Details sent

warm ups!

Aww man this Cross-fit sounds way harder than I was expecting

[brendanc]

Wont be there 'til Sat, my legs are still rooted from 11.5

No Dramas, see you then

[brendanc]

warm ups!

Aww man this Cross-fit sounds way harder than I was expecting

You'll be surprised how often I hear that quote...... it's normally after they come round and stop puking

[Professor Redfern]

Im not afraid to spew, the problem is once I get nauseous my workout ends spew or not.


You might have a 'Spewed triple' by the end of the night.


Hey mate is your house the front or the rear?

[brendanc]

Tonights workouts

"Fran"

21,15,9
Thrusters
Pull ups


"2008 games wod"

5 Rounds
5 Deadlift
10 Burpee

Some pretty amazing times especially for the guys on their first workout

Hope your all recovered

[Professor Redfern]

Tonights workouts

"Fran"

21,15,9
Thrusters
Pull ups

AKA Redfern almost spews.

[Homie]

looks great will send PM

[brendanc]

Somebody asked last night "what else can we do?" in regard to other training.

There is no reason you cant train, you don't need a shit load of equipment either.

Here is a list of bodyweight exercises, in most cases all you need is a pull up bar, rings or a jump rope.

http://www.board.crossfit.com/attach...3&d=1251950189


You may find the interval run sessions lots of fun

[rc_sam]

Was it this w/end you're away?

[brendanc]

Was it this w/end you're away?

Class on Saturday as normal Sam

Next Class after that is Monday 9th May 6pm

[brendanc]

Just a reminder that we'll be training tommorow morning as normal at 9am,my house.

It'll be the last chance to have a crack at the Crossfit Games workouts.

So if your keen see you guys in the morning.

[rc_sam]

WOD11.6 is just pure evil.
Arms have'nt had burn like that for a long time.

[Commander Keen]

Yeah.. Ow

[brendanc]

Catch up day today

workouts were as follows

Crossfit games 11.1

Amrap in 10 mins
15 Power Snatch
30 Double unders


Crossfit games 11.2

Amrap in 15 mins
9 Deadlift
12 Hand release push up
15 Box jump

Crossfit games 11.6

Amrap in 7 mins
3,6,9,12,15,18,21,24
Thruster
chest 2 bar pull ups


Well done everyone, enjoy your week off and let yourself recover as we'll be back at it again on Monday 9th May

[Skut]

Sam, I don't know how you regularly do this back to back with FF the night before. I know I am going to be in a world of hurt tomorrow! You, sir, are a machine

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