CrossFit in Castle Hill - strength and conditioning gyms in western Sydney

Thursday 29th August 2012



http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com


AM

21,15,9
60kg push press
Ring dips
Burpees
Calorie row
-10.53

Rest 5mins

15,10,5
Hang power snatch 60kg
Box jumps 24"
Pull ups
-6.31

Was pretty gassed. Was on a time limit. Upper body smoked!!!

CrossFit Gold Coast, remote programming, training diary

Friday 31sh August 2012

http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com

Wow today....... Hammered from last night and our group wanted to train early coz it is a public holiday in QLD today. Gold Coast show day. After a coffee and some self reflection I went for a 1km run then busted out the following

RAW AMRAPs. Today our group decided to cut time and perform all three AMRAPs as a huge WOD do we did 10mins then straight into next one then straight into next one for a total of 30mins. WOW that was tough and the last section was terrible

AMRAP 1 rowing hspu etc 5+4 hspu
AMRAP 2 double unders etc 11 rounds
AMRAP 3 bear crawl farmers etc 5 rounds

Didn't do RAW strength coz it stuffs my old man joints so I rested 30mins then

3rm strict weighted pull up. Overhand grip
5,7,10,12.5, 17.5, 20, 22.5, 23, 23.5 F, 23.5 F then success 23.5kg max for 3

EMOM 15 mins
2 heavy power cleans +10 double unders
100, 102.5, 104.7, 104.6, 104.6, 107.1, 107.1, 109, 109, 109, 111.5, 114.6, 117.1, 120, 120
Zero fails got tough at the end. Max lifts were round 14 and 15 with 120kg

CrossFit Gold Coast CrossFit programming

Thursday 30th August 2012

http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com.au/


PM

Power snatchs 70kg

46,47,46,52,56,49

25kg DBs each hand, burpees, 20kg ball slams and airdyne. Fuck me!!!

CrossFit Castle Hill- CrossFit programming

Thursday 30th August 2012

http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com.au/


1 week behind

2rm front squat 129kg 4 sets of 2 @ 117

5RM bench 129kg 2 AMRAP sets @ 109. 9 then 10 with spot

100m sprint hollow rocks 12.57

Crossfit in the Hills

PM
Snatch triples up to 80kg

EMOM muscle ups scaled to triples

Hspu-6 sets of roles

15min AMRAP
YOKE etc
3 rounds and up to farmers

Crossfit Gold Coast-CrossFit Castle Hill

Tuesday 28th August 2012


http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

AM

A) 2RM deadlift 260kg got 1@265 and the second barely moved from the ground

B) handstand holds 5 sets 49,50,53,47,50

C) 2min time cap, 45sec between rounds for 5 rounds
4 power cleans 85kg
Max ball slams in time remaining 20kg
39,35,34,34,37 total 180reps

D) 4 rounds for whatever energy I had left
250m row
5 kb snatch L 32kg
5 kb snatch R 32kg
5 burpee Pull ups
-10.40

Strength and conditioning gyms in Western Sydney

Monday 27th August 2012

PM

http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

PM session as per raw metcons

Prowler stone job 14min

Rowing intervals a paulty 858m

CrossFit in the Hills district- strength and conditioning gyms in Western Sydney

Last night I did 10min AMRAP of 10 swings 32kg and 40m sprint. This workout was FUCT if you actually sprinted the sprint. You know what I mean. I was sprinting and had to take 20sec between the next set of swings. Was horrible!!!!!!!
have no idea how many rounds I got out.

TODAY

MONDAY 27th August 2012

http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

A) 5 sets of 10 @ 90% 10RM back squat. So that was 90% of 149 so did sets at 134.6kg with 3min rest between sets

B)3RM push press. Did this 2 weeks ago and got 104.3kg to be exact. Was all in pounds so today I wanted to beat it. Failed 107.1kg 3 times. The best being 2 reps and a push but no press. Dropped it back and I know I am splitting hairs but today I got 105.6kg !! I''l take it!

C) 7 rounds for time
7 KB snatch L @ 32kg
7 KB snatch R @ 32kg
7 strict pull up
was cautious about frying the grip and was a little to conservative I think.
13.59 so 2 mins a round. AVERAGE

D) 2 rounds with 60ec break
10 push ups
100m sprint
15 push ups
80m sprint
20 push ups
60m sprint
25 push ups
40m sprint

* This was also tough as. Trying to sprint when your chest feels massive was hard. And also sprints we sprints and ran through the line

3.12 (broke push ups on 25 reps @ 10 then 3 x 5
rest 60sec
3.45 (broke push ups @ 20's into 5's and then 25's into 3 x 5, 4, 2, 4)

PM is later

with prowler pull ups and dips etc part 2 is a bit of tabata for fun

Crossfit in castle hill

Sunday 26th August 2012


http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

10min AMRAP

10 swings 32kg
40m sprint

Really tough sprinting. Ended up sprinting past the kettlebell and walking slowly back to maintain intensity of sprints

Crossfit in castle hill

Saturday 25th August 2012

5 x bear complex @ 61kg + 300m in 50m shuttles. Rest 3min 2min cap

1.39, 1.44, 1.46, 1.50, 1.47

Snatch complex with hspu

Rowing intervals

1000-3.46
Rest 1min
1200-4.42
Rest 3mins
1000m 3.36
Rest 1min
1200m 4.30

Crossfit coaching, Crossfit castle hill

Friday 24th August 2012

http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

AM

4 sets of 800m with 2min rest. Aim for constant pace +/- 3-5sec
3.35, 3.32, 3.36, 3.34

2 RM power snatch 80kg

2 power snatch @90%= 72kg
Superset
Snatch balance 2 reps
4 sets

3 snatch pull @90kg
Superset
10 single leg bounds
3 sets

5 sets for reps
AMRAP hspu
AMRAP strict pull ups
9+11
9+12
10+10
8+11
9+11

Crossfit in the hills- Crossfit programming

Thursday 23rd August 2012


http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

AM
10RM no pause/rest back squat
149kg. Started at 140 and then 145kg for ten. The last set was tough. Could have had 155 I recon but not worth injury.

10RM close grip bench press 107.1kg
Got 104.6 and pushed to 107. Maybe could have 109 but again not worth injury

3 sets of 15 strict pull ups. Broken down further into 5's

Metcon
50m shuttle out/back
20DB hang cleans 25kg each hand
8 sledge hammer swings
Shuttle
15 cleans
16 sledge
Shuttle
10 cleans
24 sledge
Shuttle
5 cleans
32 sledge
8.05




Thursday 23rd August 2012


http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

PM

Stone to shoulder AMRAP
80%.....2+5
90%......2+7
100%.....2+8

Rowing intervals
80%......3.51
90%.......3.37
100%.....3.26

Crossfit in the hills and Crossfit gold coast

Wednesday 22nd August 2012


http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

AM
3km Row
200m @2.00/500
200m @1.43

30m backwards sled
30m forwards sled
30m backwards sled
30m forwards sled
@60kg
4 sets

PM
30 on 30 off airdyne 6m 132cal
Hspu max
Max burpee box 30"

Triple unders

Pull ups on min

Crossfit training in Castle Hill- Crossfit programs

Tuesday 21st August 2012


http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

AM

3 Power Snatch of high blocks. (mid to high thigh)
67.5, 70, then 3 sets of 3 @ 72.5kg

7rm weighted strict pull up
9.25kg

5 rds for time
10m out and back bear crawl (20m)
3 deadlift 145kg
10 lateral burpees over bar
6.45
* suck big time at bear crawl. Burpees and crawl sapped the legs BADLY!!

CrossFit in Castle Hill-CrossFit training programs

Monday 20th August 2012

http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

AM

Back squat 4 x 1 @ 90% or greater 1rm
174, 179, 182.5, 184.5kg

2rm bench 134kg
AMRAP 80%-107.5kg..... 10 reps

3 x 10 GHD sit ups @20kg

3 x 10 broad jump 20m per set

AMRAP 12min
10 ring row
10 true pushups
12rds

CrossFit Gold Coast

Thursday 18th August 2012

http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

AM
Back squats 8 sets of 3 on the minute at 75% so 145kg

3rm push press-105kg

PM
Warmed up with a 400m run and felt like a busted arsehole and canned my programmed session. Rsn 5km slowly and felt like a slug. Might need to change some shit.

Anyway then used that as a warm up

12,9,6,3
Bench 102kg
Strict pull ups +10kg
-7.55

CrossFit in Castle Hill- Norwest

Wednesday 17th August 2012

http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

1min max airdyne 51 cals

Then

30 on 30 off for 30mins
Total 560 cals

CrossFit in Castle Hill- CrossFit Norwest

Tuesday 14th August 2012

www.rawstrengthandconditioning.com

www.crossfitnorwest.com

www.rebuildingredbull.blogspot.com

AM

3rm deadlift 250kg

5x's 10m sprint

5x's 20m sprint

2x's 40m sprint
All with 30sec recoveries

AMRAP 8mins
Max strict pull ups
Max plyo push ups

Pull ups 39
Push ups 117

PM

10min cals on airdyne after sitting in the plane for 1hr then a car for 2 hours and no food or DRINK for nearly 7 hours.

242 cals.

Then

30 sec max cals on airdyne 31!!

CrossFit remote programming: CrossFit Castle Hill

Monday 13th August 2012


http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

Pretty shit start to the week again. Feeling flat and a little un motivated.

5 sets of

3 power clean + 3 front squat
90,95,100,105,110(f on last squat)

Rack jerks

3@80,90
1@100,100

5 sets with 30 sec rest for total time. (including rest)

5 swings 50kg
5 burpees
25m sprint
5 swings 50kg
5 burpees
25m sprint

Time 6.50

Got the HR jacked.

PM

Played with front squats in different shoes. Sets of 6
89,93.5, 96, 97,98

3 sets fast but not really for time
12 strict press 50kg
12 swings 32
3.47

3 sets with 2min rest
Run
Power snatch
Burpee
Run
3.36, 3.39, 3.39

CrossFit Programs-CrossFit Castle Hill and RAW

Friday 10th August 2012

http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com

A) build to a 1rm hang power clean. Have not done this for a while so was tough. Got out 110kg Pathetic I know

B) 4 sets of 2 reps at 100kg this was pretty easy.

C) 12min AMRAP
5 shoulder to overhead 85kg
10 push ups
15 GHD back ext

8 rounds even

Crossfit programs-CrossFit Castle Hill

Thursday 9th August 2012



http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com

Max height box jump holding 2 by 10kg dumbbells
Max height 102cm
Then

8 sets of

3 squats @100
3 box jumps with dumbbells @ 67
40m sprint

CrossFit programming-CrossFit Norwest Castle Hill

Wednesday 8th August 2012


http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com


AM
Airdyne 30:30 for 30mins
532cals

PM
Push jerk doubles. 80kg

Single arm strict press 5x5 35kg

Floor press 3reps 115kg
3 x5 @ 102.5kg

10 sets
Max L sit
10 GHD back ext

3 pull ups strict 20 sets

CrossFit in the Hills

Tuesday 7th August 2012


http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com


30mins Gymnastic skill
4 hspu on min 10mins
10 attempts dip to handstand
2 muscle up on min 10min

AMRAP 8mins

5 deadlifts 143kg
25 double unders

9 rounds + 5 deadlifts

4 sets
GHR
Yoke over head walk

PM

2 cleans + 1 clean pull
80kg

3sets 3min rest
3 log c&j 90kg
5 burpees
15sec airdyne

3 sets 3min rest
3 stone to stomach
5 box
15 sec airdyne

3 sets 3 min rest
30sec cal airdyne.

Crossfit in Castle Hill- Crossfit programming

Monday 6th August 2012


http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com


AM

Heavy single front squat
122.5, 125, 129, 130, 130, 132.5, 134, 139
Heaviest 134

Heavy triple strongman strict press
77, 80, 82, 83, 84F, 84F

Strength AMRAP
1 bench 120kg
1 row 147kg
1 bench 130kg
3 row 147kg
1 bench 120kg
5 row 147kg

5 rounds 11.50

PM

Snatch PRACTISE to 60kg

Metcons
Row/wall ball 9.22

Running shuttle burpees 4.02

CrossFit in Castle Hill- Programming for the best

Sunday 5th AUG 2012

http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com

Decided last night at the last minute to do a strongman comp today. Yes even after a heavy session yesterday. Just thought I would treat it as a training day. Not sure of exact times but here are the weights

Yoke 20m 345kg (1 drop)

Single arm DB press 61kg

farmers/frame carry 20m 270kg (1 drop)

Axle clean and press 105kg

Deadlift 240, 260, 270kg

stones 3 stones to shoulder @ 111kg in 20sec

Saturday 4th Aug 2012

Saturday 4th Aug 2012

www.crossfitnorwest.com
www.rawstrengthandconditioning.com

AM

8 sets with 2min rest
Clean and jerk
90,99,99,103,103,110,110,110(f), 110

30-20-10
Push press
Bent over row
Power clean
60kg

11.50

300m row
30 burpees
2.18

PM??

Friday 3rd Aug 2012

Friday 3rd August 2012

www.crossfitnorwest.com
www.rawstrengthandconditioning.com

Another mid life crisis this morning. Trying to decide what I'll do with whatever is left from my competitive fitness career. Strongman, CrossFit, just being fit and learning to live with being a has been????

Anyway

AM

Power clean
5 sets of 3 at 100kg

7 sets with 2-3 mins rest between
AMRAP STRUCT HSPU
15 hollow rocks
* got a total of 53 HSPU

2rm power snatch 80kg

Then 4 sets of 2 @90% which was 72kg

PM

Back squat
5 sets of 3 @ 150kg

Then

7min AMRAP
6 SDLHP
6 thruster
*40kg

Lost count if rounds. Maybe 9 and a thruster???

100 Russian twists and 30 plate overhead sit ups at 10kg
No idea of time. Just done

Feel good for a sleep now!!

Thursday 2nd August 2012

Start logging again :)

www.crossfitnorwest.com
www.rawstrengthandconditioning.com

So again I have been struggling with what I am doing with my training. I find it hard to follow my own stuff coz I break doing it. I am not 20 any more and the volume my mind wants to do does not equal what my body should be doing :)

Today
Max height box jump carrying 2 by 10kg DB's  got 92cm

then 8 sets with 90sec rest

3 back squats @ 100kg
3 box jumps with DB's at 60cm
40m sprint @ 100%

4 sets with 1min rest Glute ham raise 10, 10 , 8, 8

Prowler for a total distance of 150m and 150m of log carry. Log was a huge cut up piece of wood from the gum tree I had cut down. did this for 3 efforts so a total of 1800m of carrying and pushing at about 4min 40 average a round!!! Killer