Wednesday, 21 December 2011

Crossfit session 11

Last Crossfit session before I head to NZ. I'm going to try and make it to a couple of sessions while I'm away so I don't lose all my progress, but we'll see if I actually do or not.


1km row

I think it took me 4mins something but I'm not quite sure.


10 x chin-ups (20 for non-newbies)
20 x push-ups (30 for non-newbies)
30 x box jumps (40 for non-newbies)

repeat 5 times (50 chin-ups, 100 push-ups, 150 box jumps)

I finished in 27mins 28 seconds I think.

The chin-ups are getting easier, I'm probably almost ready to go up a band which is good. I can definitely see that I'm getting muscle definition in my arms, under all the fat! I've put on 1-2kg since I started but I've lost a few cms off my waist so I'm going to assume it's all muscle!

Tuesday, 20 December 2011

Crossfit session 10 (Tuesday)

I had the day off for my birthday today so I decided to check out the 9am Crossfit Cardio class.


10 x shoulder rolls
10 x table holds (shoulder exercise)



1.6km Run
2km Row
1.6km Run

I completed it in 32mins 10 seconds

Then we had to pull 40kg weights along and do these weird exercises called Junkyard Dogs.. where you are jumping over other people.. I suck at jumping so I was freaked out that I was going to kill my partner!
Here's a video of them:

My partner survived!

Crossfit Session 9 (Monday)


25 x double-unders
10 x air squats

Repeat 5 times

I finally managed to do some double-unders!!!!!!!! I watched some training videos on you-tube a few days before-hand and it seems to have paid off!

30 second squat-holds x 5, this was way harder than I expected! My hip-flexors are really tight so I have a lot of trouble getting as deep a squat as they want me to, although by the end of these mine weren't so bad.

Squat-clean practice (, there were about 5 of us who were newish so we spent a lot of time just working on our front-squats to get the right depth and try to get us to keep our elbows up (which is bloody hard-work!).


10 x burpees
10 x kettlebell swings

15 min AMRAP (as many reps as possible).

I did 7 rounds of burpees and only got to 7/10 kettlebell swings for my 7th round. Still pretty good though I think, although my burpee technique sucks.

Wednesday, 14 December 2011

Crossfit Session 8

I had to drag myself off the couch for this one, I'd been at the work xmas lunch during the day and had found out that my account was over $500 overdrawn because someone had stolen my debit card details, so I just wasn't in the mood. I am glad I went though, it was a good workout and I feel a lot better.


10 x dips
20 x lunges

Repeat 5 times (50 dips, 100 lunges)

I didn't actually finish all the lunges because I was running a bit late.


7 x dead lift (30kg)
7 x burpees
7 x chin-ups
300m row

Repeat 7 times (49 of everything and 2.1km row)

My time was 29 mins 10 seconds

After that we had to do 50 sit-ups

I'm going to try and get there on Friday again and maybe contact the Christchurch Crossfit about going there when I'm away... although going when I'm on holidays might be a bit unrealistic, I think I'll only miss 4 sessions but that's still long enough to undo some of my progress I think.

Monday, 12 December 2011

Crossfit session 7

Warm up

10 x squats
10 x GHD sit-ups (normal sit-ups for me)

Repeat 4  times (40 squats, 40 sit-ups)

Then we worked on front squats and my favourite..chin-ups!

6 x front-squats (I was using 10kg in plates and then whatever the training bar is 7kg?) (
10 x chin-ups

Repeat 5 times (30 squats, 50 chin-ups)


400m row
25 x kettle-bell swings (I used the smallest kettle-bell)
15 x push-press (

Repeat 4 times for time

I did it in 23mins 10 seconds, which wasn't too bad.

It was a good work-out, I wasn't completely fucked by the end but I felt like I'd done a good work-out. I had a protein shake before-hand because I went to the 8pm session, so maybe that helped.

Sunday, 11 December 2011

Crossfit session 6

This was from Friday evening, no idea how people do this regularly on a Friday and then go out, I ended up passing out on the couch for several hours!

Warm up

1.5km row, this took me about 7mins but I wasn't pushing it all because I knew what was coming up!


10 x Handstand push-ups (normal push-ups for me)
30 x Chin-ups (15 chin-ups for me)

repeat 3 times
(30 push-ups, 45 chin-ups)

20 x burpees (, the 2nd way)
run around the block (approx 700metres according to

repeat 3 times

(60 burpees, 2.1km run approx)

The burpees were the killer, also didn't help that it was about 32 degrees in the gym, luckily it had cooled off a lot outside though so the run wasn't as bad as it could have been.

Wednesday, 7 December 2011

Crossfit session 5

I really enjoyed the workout tonight for some reason... well in hindsight anyway, at the time I thought I was going to have a heart attack and die, but now I'm all pumped from it! It was a very small group tonight too, which helped cuz the trainers were really working with everyone closely to get them through it.

I think the reason why I'm enjoying Crossfit is because every workout makes me feel like I've achieved something. I'll go in and look at the board and see what the workout is and think to myself that there's no way in hell I can do that, but there's no option not to do it, I just have to try and at the end when I've finished it, I feel really good about the fact that I was able to do it (albeit with lots of modifications!).

I am going to try and start going 3 days a week, but I just have to work out what the 3rd day is going to be, Fridays and Saturdays are often too busy, so maybe I could add Thursdays instead.

Anyway today:

Warm up

10 dips - I had trouble working out which of the rubber bands to use for dips, I think in the end I was using orange and red.
20 lunges - Hah, only a few days ago I was thinking I'd never have to do lunges again! I was so wrong, the lunges are walking lunges and your back knee has to touch the floor.

x 5 (50 dips total, 100 lunges!)

Push-Jerk practice - this is one of the moves I really struggled with in the PT sessions because it just didn't make sense to me and I was doing everything out of order. One of the trainers went through it with me tonight about 20 times so I finally get it. Also using weight instead of just a bar helps to see the point of the jumping. I had to try and keep a straight face when he said something like "You should be able to Jerk more than you can press".. or something like that. Yes I am a teenager. This is a pushjerk -


15 wall balls - 
15 box jumps -

x 5 for time

It doesn't look like much written down, but it's hard-core cardio! I was breathing like crazy.  I guess it's 75 wall balls and 75 box jumps total, which is lots of lower body.

For wall balls I was using ball #6 (I have no idea what that represents in anything!) and for box jumps I'm on the smallest box and at first I wasn't actually sure that I could jump up on it cuz I'm really bad at jumping and quite unco and thought I might trip on the box instead, but I worked it out in the end and wasn't so dreadful at it.

My time was 11mins 30secs, which was alright I think, the trainer who was working with me at the end seemed pretty happy with it. Although some of my wall ball squats were pretty rubbish, bad technique etc. I was pretty happy with the time though because all the guys in my group tonight have been doing it a while and I hate being really behind, but I wasn't this time.

Then we did an ab thing where we had to hold a position on the floor lying back with shoulders and feet off the ground and then throw one of the medicine balls around the circle without letting our feet drop. It was actually good fun!

Monday, 5 December 2011

Crossfit Session 4

After last week's effort of 90 chin-ups, I couldn't actually straighten my arms until yesterday (seriously!) and was really hoping we didn't have to do more chin-ups.. however when I looked at the board, pretty much the only thing it said was chin-ups!!!! And a lot of them too. The crossfit gods hate me.

Warm up

10 overhead squats with a stick
15 sit-ups (GHD sit-ups for non- retards, ab mat sit-ups for me)

x 5 (50 squats, 75 sit-ups)

Then we had to practice dead-lifts at maximum weight for 8 reps. Something like that anyway, we basically had to start at a weight and do reps of 8 until we were about the heaviest we could lift for 3 x 8 reps.

There was another girl there who was as inexperienced as me, so we started on 30kg and then went to 35kg and then 40kg. It's amazing what a difference just 5kg can make! 40 was pretty heavy but it was more painful on your hands than anything, I'm going to get some nice callouses! We stopped at 40 cuz we knew what the WOD was and didn't want to kill ourselves before doing it.


20 Chin-ups, 10 Handstand push-ups
18 Chin-ups, 9 Handstand push-ups
16 Chin-ups, 8 Handstand push-ups
14 Chin-ups, 7 Handstand push-ups
12 Chin-ups, 6 Handstand push-ups
10 Chin-ups, 5 Handstand push-ups
8 Chin-ups, 4 Handstand push-ups
6 Chin-ups, 3 Handstand push-ups
4 Chin-ups, 2 Handstand push-ups
2 Chin-ups, 1 Handstand push-ups

Luckily they modified it for us newbies and we did the name number of chin-ups as push-ups (so 10Chin-ups, 10 push-ups, 9chin-ups, 9push-ups etc.) And we only did normal push-ups, not HSPU. It was still 55 of each and by the end the chin-ups were rubbish.

My arms still work today, we'll see about tomorrow!