Tuesday 09 August 2011

This guy is just plain nuts

Power Clean
175x1185x1
195x1
205x1 feet went a little wide
205x2 better but still a little bit wide so going to stick here until my for is solid


4 Rounds for time
21 Burpees
Run 400m   

12:34 Happy, pushed hard, slowed down a little bit on my later runs  but really pushed  through my burpees.

Advanced tuck planche, 5x5 seconds

Monday 08 August 2011

Squat
one rep max


Complete 5 rounds for time
5 Back Squats
5 Pull ups

Loading
Squat: Advanced, M225/F145
            Intermediate, M185/F115
            Beginner, M135/F85
Pull up: Advanced, M50/F25
              Intemediate, M25/F15
              Beginner do strict or horizontal row

Saturday o6 August 2011

Run 5 k

WOD Friday 05 August 2011

Note the starting position of this lifter, low hips and vertical torso. This allows for much better hip extension during the "Jumping" phase of the second pull

Front Squat
3/3/3/3/3

Complete one snatch on the minute every minute for ten minutes
Try and raise the weight each round, this is essentially a 1/1/1/1/1/1/1/1/1/1 but you are on the clock.

Thursday 04 August 2011

Weighted Pull up
one rep max

Push up
3 sets for max reps

Complete as many rounds in 15 minutes as possible
7 Muscle ups
run 400m

If you don't have muscle ups yet then do 10 pull ups, 10 push ups

WOD Tuesday 02 August 2011


Clean and Jerk
one rep max, warm up as you feel you need to and take up to three attempts at setting a new 1rm


For time:
100 double unders
50 burpees
30 kettlebell swings
rest 3 minutes
30 Kettlebell swings
50 Burpees
100 Double unders

Bringing it all together

After well over a year of having The Caveman 2.0 Blog and expanding into three pages, I figure it's a pain in the ass trying to maintain three separate pages. I tend to pay too much attention to one page at a time while other pages get neglected. So I'm amalgamating all three into this main page. Will be lots of updates...... check in frequently

WOD Monday 01 August 2011


Deadlift
1 rep max
-315
-335
-355
-375
-395*fail
385*fail I figured I'd try deadlifting in my new weightlifting shoes. This was a mistake, weightlifting shoes have a raised solid heel made for olympic lifts. This is not good for deadlifts or low bar squats where you want to be as low to the ground as possible and on a flat heel. Oh well now I know better.

"Crossfit Jackie"
Complete for time:
Row 100m
50 thrusters, M45/F30
30 Pull ups
                   7:34 unbroken all the way through. I'm definitely happy. My goal during metcon is now to    go as long as I can without breaking up sets.