working@fitness

2012-01-10T09:01:00.002+10:00

homemade farmers hell...

Testing some farmer carry bars knocked up from pipe and threaded rod, easy to make and brutally effective. I combined the farmer carry with a heavy pull (dragging my ute) and the end result feels something similar too a very heavy deadlift...
8/1/12 workout was-
-w/u with sprints and dynamic movement work
-4 laps of pushing my ute for ~50m then pulling it back to start
-3 rounds of farmer carry (80kg)/ute pull across ~50m
Good times!

2011-11-23T09:13:00.004+10:00

wow, now where was i?
I got a bit busy and let the posts slide over the past ~12 months but have recently done some training that reminded me of the intention behind this blog and decided to start posting here and there..
most recently I have been o/s and came up with some interesting sessions-
e.g.- I was staying in a 30 storey building, decided to run the internal fire stairs, untimed but it certainly sucked the air out of my lungs by about level 15..continued on another 5 floors and then returned back down the 20 floors..
I also got the opportunity to spend some time in Singapore and train with a great bunch of people out of a corner of the Singapore weightlifting federation gym, thanks Feng and crew!

2010-09-07T06:58:00.002+10:00

Hey there to anyone who may have been dropping in on this blog, I'm having a break from the post's for a bit. They may become very sporadic..or none at all for a bit.

2010-09-02T14:03:00.001+10:00

Todays WOD-

15 minute AMRAP

100m run
10 pullups
100m run
10 thrusters 15kg db's

5 rounds and 1 pullup..

2010-08-31T07:56:00.002+10:00

Sledgehammer 1- Ian's hand 0

Once again it's been busy and I've been squeezing in WOD's fairly randomly..

Saturday-I took on a "pit challenge" at Crossfit Northside, it was a odd job workout consisting of cycling through a car push/power clean for reps/rest(someone had to make sure the car didn't run into a wall..) It was not timed or scientific just a "get in and sweat" kind of thing.
Certainly a functional component too as I have now helped a couple of times move broken-down cars off the road..

Sunday-digging a bunch of holes and planting trees..not kidding, it's arduos work!

Monday- Again visiting Crossfit Northside, I was really keen for the training, not sure why, I just felt like working hard so I did a mega session, skills, conditioning and strength all in one day!

I did snatch progression work 4x3 snatch balance- 40/3, 40/3, 45/3, 50/3
Then 4x3 power snatch/ohs squat- 40/3, 45/3, 45/3, 50/3

Then another "pit challenge"..15 minutes of partner WOD involving 50 sledge swings/200m run/3 clean and jerk..7 rounds and the run completed (run and clean were the pace setter).

Finally, 200m farmers walk with 2x32kg kb just to see what it is like..pretty tough, I wanted to throw it in a WOD sometime but would definitely reduce the distance..;)

2010-08-26T14:12:00.003+10:00

Wednesday WOD-I joined in with the crew at CrossFit Northside and did
21-15-9
SDHP @ 50kg
farmer carry with 20 kg plates

3.37-tried doing the plate carry using pinch grip and only got 2 rounds before my grip stopped working and I had to go with normal grip..i've got a long way to go before i'm pulling trucks :)

followed by 1x500m row for 1.29..

2010-08-25T06:49:00.002+10:00

Tuesdays WOD-I visited CrossFit Brisbane for their wod. Thanks to the crew for letting me join in.
3 rounds-
21 deadlift @ 100kg
50 double unders

completed 5.56 rxd

It is a very different experience to do a couplet of movements that I enjoy as opposed to movements that I struggle with, say pullups/thrusters or ohs/toes to bar..I really enjoyed this WOD and never doubted finishing when a combination of the others may leave me cursing and battling the negative inner voice...???

2010-08-24T06:50:00.003+10:00

Mondays WOD-

5 rounds for time

50 double unders
20 kb snatch (10 each arm) 24kg kb

completed 11.40

there are still spaces on Steve's Binna Burra bootcamps for October, it's a great 3 days of outdoors training..more info here

2010-08-23T13:37:00.002+10:00

Only a Sunday morning WOD over the weekend and it's a favourite of mine, basically throw on a weighted back pack/vest, pick up a dumbell/kettlebell/anything heavy and start walking.

I usually walk about 1 km to a park nearby that has parrallel bars/monkey bars/boxes/all kinds of stuff and then muck around on that gear, usually still wearing the backpack or using it for presses etc.

Then you have to turn around and walk home. Up a big hill. Carrying the stuff you took there.

Good times!

2010-08-18T13:36:00.003+10:00

todays WOD from CrossFit Northside-
3 rounds of

5 minute AMRAP

5 hang power snatch 40kg
7 burpees

rest ~3 mins between rounds

ian=5 rnds/4 rnds+5snatch/ 3 rnds+6 burpees
shane h=3 rnds+4 hpc to ohead/ 3+4 hpc to ohead/ 3rnds+3 hpc to ohead

hpc=hang power clean

2010-08-17T13:23:00.002+10:00

3 rounds for time-
50 kb swings
50 ring push ups

completed 18.33

2010-08-16T12:33:00.004+10:00

15-12-9
dumbell thruster
weighted pull-ups

completed in 8.58

The workout as rxd called for DB's at approx 1/5 of bodyweight however my pullups could not quite support 20 kg so went at it with 15kg's. As it turned out the weighted pullups at 15kg became fairly arduous, 1-2 at a time..

2010-08-13T09:13:00.004+10:00

It's been a hectic couple of days..

Wednesday WOD-
modified from Coastal CrossFit WOD
10 minute limit-
400m run with 40kg punching bag
with the balance of time, shift as much load as possible using deadlift, choose your own weight.

rest 5 minutes, then

10 minute limit-
400m run with 40kg punching bag
with the balance of time, shift as much load as possible ground to overhead, choose your own weight.

First wod I went for 70kg x 106 reps=7420kg
Second wod was 30kg snatch x 72 reps=2160kg
total load moved=9580kg

Thursday WOD courtesy of CrossFit Brisbane-
4 rounds
15 sdhp @ 40kg
30 lunges
50 double unders

finished in 11.51

my glutes/hamstrings (aka ass) hate me :)

2010-08-10T15:11:00.003+10:00

Today's WOD-
21-15-9
sdhp-wheels
KB swing-25kg db
burpees

shane h knocking out some clean pulls, must be the socks!

2010-08-05T13:34:00.003+10:00

No WODs for a couple of days, I'm listening to my body and getting the message to maybe work on some skills instead of all-out effort...

A great piece on one aspect of fitness that I have found to be possibly the most powerful..read more..

2010-08-03T13:25:00.002+10:00

A heart to resolve, a head to contrive, and a hand to execute.
Edward Gibbon

have CrossFit, will travel..

2010-08-02T07:09:00.002+10:00

Today's WOD-
"helen"
3 rounds of
400m run
12 pullups
21 kb swings

Jeff Wagstaff at 2010 Altitude challenge

2010-08-02T06:55:00.004+10:00

loads of physical labour in place of WOD's over the weekend..just for fun I added a 20kg backpack to the job of shovelling/barrowing/compacting...It only lasted for 30 minutes before it sucked the life from me.

primtive score keeping..

2010-07-30T09:16:00.002+10:00

Today's WOD-
CrossFit Brisbane-
15 minute AMRAP,
5 push jerk 40 kg
7 box jump 30" box

2010-07-29T06:58:00.002+10:00

Todays WOD-
3 x 3 clean

-Wendy Swift at 2010 Altitude challenge..

2010-07-28T09:51:00.002+10:00

Todays WOD-
20 minute AMRAP
10 pullups
10 dips
10 lunge steps

2010-07-27T07:14:00.003+10:00

running on the fine line between strength gains and injury..I am going a lighter day today than planned after pb'ing deadlifts yesterday.
bike ride 2 x 4km circuit

2010-07-27T07:11:00.003+10:00

Monday 26/7/10 WOD-

Deadlift 5x1
10-1
deadlift @ bw
burpee pullups

2010-07-24T11:41:00.005+10:00

Todays WOD-
10-1 reps of
Power snatch 40kg
Front Squat

Lairy behavior at a hotel pool, good times!

2010-07-22T07:02:00.002+10:00

Todays WOD-"Cindy"
AMRAP in 20 minutes of-
5 pullups
10 pushups
15 squats

I look for pullup bars everywhere and occasionally get rewarded with a set of beauties like these! Now to try them out..

2010-07-20T10:28:00.003+10:00

We spend so much time working to accumulate all this stuff when it may not even make us any happier than we would be without it, and it's quite possible that the toiling we have to do in order to afford it all takes us away from experiences that would be much more fulfilling..
From a great article about simplicity posted on "barefoot fitness", read the whole article here

2010-07-19T07:33:00.002+10:00

No WOD today, maybe just a bike ride to keep moving..anything that doesn't require the use of shoulders/arms/back :)

2010-07-19T07:10:00.003+10:00

Finding ways to test your work capacity and resolve outside of a gym environment..that pile of dirt isn't going to move itself..

Saturday-I participated in the Crossfit Northside "throwdown"..then a heap of work at home..
Sunday-more shovelling!