Update

So, what's been happening?
Summer holidays are officially over for another year and the beginning of a new career path is on the horizon. Not so much on the horizon but right upon me. The site is cleared, the weights ordered and the welder starts building the pull up structure on Monday. CrossFit Vietnam is becoming a reality.

WOD's over the summer break were confined to mostly untimed bodyweight movements and running on the beach in Boracay, Philippines. The highlight probably the 'Tree and heavy rock Fran'. Have done some other WOD's with Keryn since returning (OHS, KB's, DU's) trying to work on the goats of which there are too many.

5k loop around TD yesterday in 25:23 (PR for the loop) first time since 10 Dec 09 and 1st POSE running that distance. Felt pretty good.

Will post some pics of the site soon. Internet is on the fritz at home.

AMRAP

AMRAP in 20 minutes
10 Pull ups
10 Dips
10 Handstands
10 Pistols (alternating legs)
10 Double unders

KBS Burpee Ladder

10-9-8-7-6-5-4-3-2-1
KB Swing 24kg
Burpees

Elizabeth

SUNDAY 100613

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Kristan Clever 5:49, Becca Voigt 8:45. Post time to comments.

Compare to 091118

Randy

THURSDAY 100603

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Compare to 090703

Heavy Frellen

400m at the beginning of each round

15-12-9

Chest to bar pull ups

Thrusters 50kg

KB Swings 1.5 pood

Shoulder Press

TUESDAY 100601

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Compare to 070822

Go Nutts

FRIDAY 100528

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.

Run Squat

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Bench Marks Update

Eva

and

Fran

400's

Run 400m

10 rounds

Rest for the remainder of the 2nd minute in each rep.

Amanda Miller RIP

TUESDAY 100427

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.

Squat K2E Dip

250410

15-12-9

Ring Dips

K2E

Front Squat 32kg KB

Pull Ups

Max reps

5 sets

on 3 minutes

Post POSE WOD

100418

As a guest of CrossFit Singapore

15-12-9

SDHP 95#

Ring dips

30 DU

Dr. Romanov

100417-18

Well, what a life changing couple of days in Singapore that turned out to be. Discovered the POSE cert was being run, by the doctor himself, 2 days before it was due to happen. I made enquiries into logistics, cancelled weekend commitments and got on the plane to Singapore.

I was starting to 2nd guess my impulsivity upon arriving to a very hard to find box in Singapore, but reconciled myself with the realisation of a low teacher - student ratio.

Dr. Romanov proved to be an amazing facilitator in passing on his accumulated years of endeavour.

I went to a running cert and came out learning how to move.

PP Box & Ring dip

Metcon:

10-20-30
Push Press 50/35kg
Box Jump
Ring/Box dip

Tabata Something Else

FRIDAY 100402

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 091020.

Push and Swing

Metcon:

30-20-10
Pushup
KB Swings

A New Dawn

Strength:

Max KB swings in 5 mins;
Max Double Unders in 3 mins

Metcon:

AMRAP in 15 mins of:

5 Shoulder Press 40/30kg
5 Power Clean 40/30kg
5 Deadlift 40/30kg

Muscle Ups

FRIDAY 100326

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 091005.

Snatch

THURSDAY 100325

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Pull, Jump & Sit

TUESDAY 100323

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Post time to comments.

Dead Lifts & Double Unders

MONDAY 100322

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

Dead Lift & Pull -Ups

10-9-8-7-6-5-4-3-2-1

70kg DL

Pull-Ups

Post time

Half Angie

50 Pull ups

50 Push ups

50 Sit ups

50 Squats

Unpartioned

Post time to comments

Fran

Fran

21-15-9

40kg thrusters

Pull ups

Post time to comments

SDHP & Push

AMRAP of

10 SDHP 20kg

10 Push Ups

Post rounds to comments

Tabata Squats

20 seconds of squats

followed by 10 seconds of rest

8 rounds

Lowest score on any of the rounds is your score

Helen

SUNDAY 100307

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.