Griffo
Total Posts: 2031
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11-22-11 06:54 AM - Post#713326
Warm up:
2 min skipping
3x5:
Pull ups
Push ups
Air Squats
Sit ups
Working sets:
"Fight gone Bad"
Three rounds for total reps of:
1 minute Wall-ball, 9/6kg
1 minute Sumo deadlift high-pull, 35/25kg
1 minute Box Jump, 50cm box
1 minute Push-press, 35/25kg
1 minute Double Unders. (Usually this is Row for calories)
1 minute rest.
No rest between exercises. The clock runs continuously.
PS... I SUCK at double unders.  
My totals:
Round one:
Wall Balls - 20
SDHP - 20
Box Jump - 19
Push Press - 14
Double Unders - 11
TOTAL - 84
Round two:
Wall Balls - 16
SDHP - 17
Box Jump - 17
Push Press - 15
Double Unders - 12
TOTAL - 77
Round three:
Wall Balls - 16
SDHP - 18
Box Jump - 15
Push Press - 14
Double Unders - 11
TOTAL - 74
Totals for each exercise:
Wall Balls - 52
SDHP - 55
Box Jump - 51
Push Press - 43
Double Unders - 34
I think I died in there somewhere... not sure where though! 
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warty
Total Posts: 3946
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11-22-11 02:20 PM - Post#713378
Damn Luke! Fight Gone Bad is a brutal one but you did well throughout. Double unders become much easier once you've suffered enough welts.
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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AussieMerv
Total Posts: 6668
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11-22-11 05:48 PM - Post#713401
I'm having a hard time keeping up with your workouts here Luke... real BTTW stuff mate :-)
Will be great to see you in January if you can make it, hope everything's going well for you.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Griffo
Total Posts: 2031
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11-22-11 08:12 PM - Post#713411
Thanks Matt, much appreciated mate.
It was brutal alright, no understatement there!
I was happy with only mild drop off in totals for each round's exercises. For a first time, I am sure it's set me up well for the next time I do it.
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Griffo
Total Posts: 2031
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11-22-11 08:16 PM - Post#713412
I'm having a hard time keeping up with your workouts here Luke... real BTTW stuff mate :-)
Will be great to see you in January if you can make it, hope everything's going well for you.
Hey Merv, me too mate! I am really really enjoying xfit. The crew there is awesome too. Laid back, authentic Aussies looking to go hard or go home. Friendly, encouraging and not too smelly either. 
Sad I have to head to Switz for two months and will miss out on xfit (none in the town I live in ). But I'm sure seeing Amz after 3 months away will make up for it (oops... that didn't come out the way I meant it to  ).
I'll make a point to get down that way for sure once I'm back in Oz mate.
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Griffo
Total Posts: 2031
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11-23-11 07:16 AM - Post#713459
Warm up:
400m jog.
2 x 10:
Overhead Air Squat
Hypers
KB swing
Push up
30 sec handstand
Working sets:
4 rounds for time of:
4 Jerks (50kg)
8 Front Squats (50kg)
12 Deadlifts (50kg)
20 m overhead lunge walk (20kg)
Total time: 14 mins 20 secs.
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Griffo
Total Posts: 2031
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11-24-11 06:38 AM - Post#713551
Warm up:
2 min skipping
1 set, 7 reps:
Overhead air squats
Hypers
KB Swings
Push ups
Sit ups
Pull ups
Burpees
Working sets:
5 rounds for time of:
400 m Run
5 Overhead Squats (first time doing these so only used bar and concentrated on form)
10 Box Jump (60cm)
15 Knees-to-elbows
Total time: 23 mins 32 secs 
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warty
Total Posts: 3946
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11-24-11 07:58 AM - Post#713559
Overhead squats.. Love them and yet hate them at the same time.
I think you're going to miss this weird and crazy variety once you head back to Sweden!
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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11-25-11 07:24 AM - Post#713617
Nope... just hate them.
I will miss it for sure! No questions. But I'll have to come up with my own crazy variety. Stay tuned!
Today's effort... a 'hero' wod.
Nutts!
For time:
10 Handstand push-ups
15 Deadlift, 115/80kg
25 Box jumps, 80cm box
50 Pull-ups
100 Wallball shots, 9kg
200 Double-unders (I did 20 double unders and 540 singles)
Run 400 meters with a 20kg plate.
Total time: 40 mins 22 secs
Again, the skipping killed my time.
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Griffo
Total Posts: 2031
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11-25-11 08:04 AM - Post#713618
Here's the crew after tonight's workout, my last here til late January due to returning to Switzerland for 2 months.
A darn fine bunch of people.
And before you ask, the black stuff is from the 9kg medicine ball I'd used in the workout. 
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warty
Total Posts: 3946
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11-25-11 08:48 AM - Post#713626
Switzerland, oops, not Sweden. Looks like a good crew. I knew what the black was haha :) We have big leather medicine balls that don't do it, but I get it on my arms from tire flips.
Great work all around! Some of those hero WODs border on the stupid and dangerous.
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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11-25-11 09:04 AM - Post#713629
No worries mate, happens often.
Yup, a top-shelf bunch of people that's for sure.
I drew the short straw and got the one ball that 'leaks'. The others are fine.
Thanks mate. It was a pretty intense workout and quite long, but if not for my crappy excuse for 'double unders' I'd have nailed it far sooner.
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Griffo
Total Posts: 2031
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11-26-11 08:18 PM - Post#713759
Met up with a mate down at the park early this morning for a workout before it got too hot.
500m jog.
3x20 push ups.
3x15 inverted Rows
3x10 knees to elbows
3x10 kb swings (20kg)
supersetted
3x10 burpees
3x3 presses
5x45 second farmers walks (20kg each hand)
supersetted
5x45 second planks
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Griffo
Total Posts: 2031
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Back in Switzerland now.
My first work out back down at the local athletics track in 5 deg C temps and a thick pea-soup fog (at 2pm).
Warm up
400m's jog
trisetted
3 x 10 push-ups, squats and situps
Working sets:
3 x 10 pull ups
supersetted
3 x 10 inverted rows with 100 meter sprints in between superset
3 x 10 KB swings (20kgs)
supersetted
3 x 10 jump clap burpess
3 x 10 walls balls
supersetted
elbows to knees
20kg KB presses 10, 8, 6, 4, 2,1
finished off with 400 m sprint
Here's a pic of the conditions:
Edited by Griffo on 12-01-11 10:23 AM. Reason for edit: No reason given.
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warty
Total Posts: 3946
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12-01-11 10:39 AM - Post#714345
Nice one. I'm always impressed when people can self-motivate and kick their own ass.
So you're going to keep up with a variety of exercises similar to your last gym then?
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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Yeah mate, been doing this sort of stuff since July anyways. Just haven't been posting it all (only the ab relevant stuff in this log prior to starting at xfit bundy).
Nowadays I just post it all. Figured I might as well seeing as I'm not posting it in my 'non EOY challenge' log.
Edited by Griffo on 12-01-11 11:14 AM. Reason for edit: No reason given.
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warty
Total Posts: 3946
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12-01-11 01:37 PM - Post#714375
Yeah. I've questioned why I post my training log, as I usually don't discuss it with anyone. I could just as easily keep it in Google Docs or something. But some how having the public exposure, whether or not it's read, encourages me to keep at it.
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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12-05-11 01:36 AM - Post#714742
Sunday.
Warm up.
400 jog
3x5:
Air squats
Hand release pushups
Sit up
Lunges
Hypers
Working sets:
3x10:
Pull ups
supersetted
Wall balls
21,15,9:
SDLHP
Kb swings
Hand release pushups
400m run
3x15:
Body rows
supersetted
3x10
Toes to Bar
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Griffo
Total Posts: 2031
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12-05-11 08:21 AM - Post#714755
A little clip from part of yesterday's workout:
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Griffo
Total Posts: 2031
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Today's workout, a Griffo special.
"Screaming Sixty"
3x:
20 Sumo Deadlift High Pulls
20 strict kb presses (10 per arm)
60 secs plank
no rest between sets, for fastest time.
With 20kg K'bell.
time: 8 min 40 secs
Edited by Griffo on 12-05-11 08:46 AM. Reason for edit: No reason given.
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warty
Total Posts: 3946
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12-05-11 09:52 AM - Post#714772
Nice one. Short workouts like that with no or minimal rest (Tabata's come to mind) really kick butt.
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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That's for sure!
Edited by Griffo on 12-05-11 10:05 AM. Reason for edit: No reason given.
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Griffo
Total Posts: 2031
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Thursday.
Warm up:
400 m jog
3 rounds, 5 reps:
pushups
lunges
sit ups
air squats
Working sets:
3x10 push up, jump clap burpees
supersetted
pull ups
400 m high intensity fartlek run (spring 50m's, jog 50m's)
3x20 straight leg raises
400 m jog
3 x 30 sec planks
4 x 20 50 cm box jumps
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warty
Total Posts: 3946
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12-08-11 11:53 AM - Post#715509
Awesome.
Ever tried one-legged burpees? I've had to do them twice when I've had a cramped hamstring. They're much more reliant on upper body strength because you have really push hard on the push-up so you can hop underneath at the top.. :)
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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12-08-11 03:06 PM - Post#715548
Can't say I've tried those mate. They sound tortuous!
I did see 'toes to bar' burpees today on 'beyond the whiteboard' and had a suicidal thought I might try those.
Imagine, jumping to grab the bar and doing a toes to bar in between each burpee!
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warty
Total Posts: 3946
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12-08-11 04:51 PM - Post#715564
Yeah I've seen pullup burpees too. Fortunately I haven't had to try any of them haha
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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Griffo
Total Posts: 2031
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12-09-11 10:04 AM - Post#715646
Friday.
Warm up.
Jog 800m
10 pull ups.
Working sets.
3 rounds.
Run 1200m
10 pull ups
30 push ups
Warm down.
Jog 800m
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Griffo
Total Posts: 2031
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12-11-11 05:10 AM - Post#715878
Sunday
1 arm KB rows
3x15x20kg
3 rounds (20kg KB) -
20 KB swings
20 Strict presses (10 each arm)
20 SDLHP's
Over head lunges (static) 20 kg KB
5 x 10
Conc. Curls
3x20x8kg
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Griffo
Total Posts: 2031
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Tuesday, 5 deg C... windy and raining.
Warm up:
800m jog
10 pull ups
Working Sets:
3x20 50 cm Box jumps
supersetted
3x30 push ups
3 rounds:
10 pull ups
10 body rows
400m's run
Short Rest.
800m's run.
Edited by Griffo on 12-13-11 01:04 PM. Reason for edit: No reason given.
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warty
Total Posts: 3946
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12-13-11 04:52 PM - Post#716236
That about covers a full body workout, plus explosiveness, plus conditioning. Well done sir.
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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12-14-11 04:22 AM - Post#716317
I hope so, it was a bloody miserable day for it.
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Griffo
Total Posts: 2031
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Wednesday
Warm up:
800m run
10 pullups
3 rounds:
10 sit ups
10 push ups
10 air squats
Working sets:
3 rounds:
10 pull ups
15 body rows
run 100m's
20 x 50cm box jumps
30 tricep pushups
run 100m's
30 knees-to-elbows
800m run
Edited by Griffo on 12-14-11 08:16 AM. Reason for edit: No reason given.
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Griffo
Total Posts: 2031
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12-14-11 12:13 PM - Post#716381
Still Wednesday.....
3km run to the mechanics to pick up the car.
All good warm up for Miles for Mandy.
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Griffo
Total Posts: 2031
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Thursday
Warm up:
a variety of swings with the 8kg KB
Working sets:
3 rounds
20kg KB rows 15 per arm
20kg KB presses 15 per arm
(15 rows right arm - no rest - 15 presses right arm, then 15 rows left arm - no rest - 15 presses right arm)
3 rounds
20kg KB SDLHP
8kg KB one arm reverse cable cross overs
3 rounds
60 sec plank
14 Over head lunges (static) 20 kg KB
Edited by Griffo on 12-15-11 11:43 AM. Reason for edit: No reason given.
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AussieMerv
Total Posts: 6668
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Back in Switzerland now.
My first work out back down at the local athletics track in 5 deg C temps and a thick pea-soup fog (at 2pm).
Here's a pic of the conditions:
Consistent workouts are looking good Luke.
Great photo mate (and video), but I can see why you'll be glad to get back to Queensland..
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Griffo
Total Posts: 2031
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Blevin
Total Posts: 3355
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12-21-11 03:06 PM - Post#717349
Great stuff and what a great cause! My kids and I watched your highlights and enjoyed the music. Thanks.
| "I'm the man that rolls when icicles hanging on the trees". R. Johnson. Steady Rollin Man. |
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