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The Smash Box Monologues


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#21 Stu

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Posted 25 December 2014 - 02:08 PM

" A cheeky beer " . lol . love it . I take it a cheeky beer is a big'un , lol . Merry Christmas ! 


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Sua Sponte ! Now Get off my lawn ! :angry:


#22 Jumper

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Posted 27 December 2014 - 08:44 AM

Staying at the in laws at the beach
Sat 27/12/2014
Quick jog down beach, 100m swim to Pontoon, stand on said pontoon for a minute, swim back.
Not much but turn the wheels over. Head back tomorrow so will put in an honest effort.
First swim since selection! Pearler day.
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#23 Jumper

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Posted 28 December 2014 - 11:09 AM

Sun 28/12/2015@smashbox
Back home!
Row 1km warm up.

Week 3 OMOB strict press. Set new pr by 5kg!

Bent over rows, 4 sets 10 reps@90kg, last set drop set - 10@90, 10@ 80, 10@60.

Ab mat sit-ups - 4 x 20.
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#24 Jumper

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Posted 29 December 2014 - 09:06 AM

Mon 29/12/2014@smashbox
Last workout of the year!

Week 3 OMOB front squat.

Hit new max, 140kg. Stoked. Beach tomorrow then back into it next year.

Stay safe team, happy new year.
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#25 Jumper

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Posted 02 January 2015 - 09:31 AM

Fri 02/01/20115@smashbox
First workout of the year!
Week 3 OMOB deadlifts, I've changed these to hook grip clean-style.
Hit new max with hook grip, 190kg. Felt good with form.

Later - mate came over and we busted out:
5 weighted pull-ups (weight vest, 10kg), three/four tractor tyre flips down drive way, 4 lengths farmers walk with two 24kg kettle bells (about 20m lengths), 3/4 tyre flips up the drive way, 5 weighted pull-ups. Four rounds, in and out - work/rest.

Consistent times, last round quickest time of the lot! Great way to slap 2015 in the face.
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#26 Jumper

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Posted 04 January 2015 - 10:33 PM

Sat 03/01/2015@matesgaragegym
Work up to heavy clean, focus on technique.

Work up to heavy split jerk from the rack. Again work on form.

Sun 04/01/2015@smashbox with mate
4 rds
5 front squats@85kg, 5 hspu, 10 boxjumps, 10 burpees. We were chasing each other so didn't time it, but good lung burn.

Then
5 strict pull-ups, 5 ring dips, 30 double unders, 5 rds. Sweaty!
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#27 Jumper

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Posted 08 January 2015 - 10:49 AM

Wed 07/01/2015@localbox
Max clean. Hit 130kg. Happy with that.
Wod: 21-15-9 hspu, deadlift 90kg, ring dips. 10 min.
My hspu suck, but got through 8 deads in the 15s.

Thurs 08/01/2015@smashbox
Conditioning: 200m sprint every 1.35. 8 rounds.

Work on oh squat form.

Less work load this week, deload so all good. Back to destroying gravity next week!
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#28 Jumper

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Posted 10 January 2015 - 01:00 AM

Sat 10/01/2015@smashbox

Been looking forward to this (and dreading it at same time) for a little while courtesy of Vida.
Convinced a work mate to do the garage games wold wide wod with me. He's a pretty fit guy but never actually crosfitted (crossfat?) before. Bless. He loved it though and wants to give it another go! Def made it much easier sharing the day and the pain.

Wod 1: 21kb 1.5pd, 12 pull-ups, 100double unders, 12 min cut off.
Still hate double unders, but got through 11 pull-ups on third round for total of 298.

Wod 2: 60 sit-ups for buy in, max wall balls, 5 min cut off.
Completed 50 wall balls @9kg(20lb), total 50x20=1000. Nice round number.

Wod 3. Grace. 6 min cut off.
Finished in 2.31.

Lovely day for it in NZ, sun was out but not too hot, it's been ridiculously muggy of late.
Good luck to the rest of the suckers doing the WWW!
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#29 VidaMD

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Posted 10 January 2015 - 06:19 PM

Nicely done brother, I will say Grace is a bitch. 


Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#30 chuckl211

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Posted 11 January 2015 - 01:12 PM

"...the most important thing is just showing up and getting it done. You will lap the couch potato who tells you you're doing it wrong."


 

Amen my Gigantic Kiwi Brother!  I find myself constantly having to keep my ego in check and re-orient to the fact that "A journey of a thousand miles begins with a step". Great work this week!

 

Chuck
 


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#31 Jumper

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Posted 12 January 2015 - 11:18 PM

Mon 12/01/2015@smashbox

Week 1 OMOB oh squats off max 75kg. The last couple of sets on the EMOM still stings the shoulders. Ah well. Man up, cowboy.


Tues 13/01/2015@smashbox

Week 1 OMOB strict press based off max 90kg. The last two sets my shoulders died! If I'm honest I cheated a bit and the last couple had a spring in my step to assist. On the down low.

Had my mate come around for a session, he's a judo expert and quite a fit dude in general (and strong for his size!) so excuse to smash us both.

Did a 'death row' challenge, one person rows for calories while the other person completes: 10 deadlifts@70kg, 10 ring dips, 10 alt kb snatch@24kg, 200m run. Once completed the run, switch over, for four rounds. Manage to pip him on calories, but maybe just cos I've got longer legs. Great day for it!
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#32 Jumper

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Posted 16 January 2015 - 09:29 AM

Wed 14/01/2015@smashbox

Quick arm smash (EZ curls, ring dips) and bent over barbell rows.
Indoor soccer with work section. Epic run around, so warm!!
Plus seniors beat juniors, kept the record intact. Excellent.

Fri 16/01/2015@smashbox
Week 1 OMOB front squats based off 140kg max.
Hot and hard. Def find the front squat emom extremely challenging.

3 sets max GHD sit ups.
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#33 Jumper

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Posted 17 January 2015 - 12:05 AM

Sat 17/01/2015@smashbox

Monster sesh with my mate from last week.
Deadlifts, week one OMOB based off 190kg max (clean/hook grip).
My mate hit a new pr...and he blimmin stacked it wrong...had 10 extra kilos(!) on one side. I was wondering why he was corkscrewing it!
Made him do it again...proper. Hard case.

Sprints, 20m, lying flat on chest starting point.
10 rounds, every 45 seconds.

Wod:
500m row, sled push 40m@40kg, 10 alt kb snatch@1.5pd, switch, 3 rounds. Nasty.

Blatantly copied Vida,
Double unders 10-20-30-40-50-40-30-20-10
Superset with ghd sit ups 5-10-15-20-25-20-15-10-5

Done!!
Fair play to my mate, only two and a half hours sleep (shift work). Said he'd be here, and he made it. On time. And pr'd!
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#34 Jumper

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Posted 18 January 2015 - 08:52 AM

Sun18/01/2015@smashbox

Stiff and sore from yesterday, but had to do something.

3km row, 11.31. Started slowly and picked it up a little, felt heaps better after.

Another week awaits!
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#35 Jumper

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Posted 19 January 2015 - 09:27 AM

Mon 19/01/2015@localbox

Skill work emom, oh squats, 6 every minute for ten minutes. Just did 30kg, good burn.

Wod: 22-16-10-6
Pull-ups, wall balls, then a 200m run each round.
7.53. First time maybe ever with 22 unbroken pull-ups! Pow.
Gassed.

Later@smashbox
Week 2 OMOB oh squats based off 75kg.
Got it done. Legs pumped and shoulders screaming.
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#36 VidaMD

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Posted 19 January 2015 - 12:49 PM

Mon 19/01/2015@localbox

Skill work emom, oh squats, 6 every minute for ten minutes. Just did 30kg, good burn.

Wod: 22-16-10-6
Pull-ups, wall balls, then a 200m run each round.
7.53. First time maybe ever with 22 unbroken pull-ups! Pow.
Gassed.

Later@smashbox
Week 2 OMOB oh squats based off 75kg.
Got it done. Legs pumped and shoulders screaming.

Dude, nice job on the PU's!!!  Are you using a butterfly kip?


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#37 Jumper

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Posted 19 January 2015 - 05:53 PM

Thanks Vida! Yeah mate, it's taken a while to get coordinated with the butterfly. But I started with that because I found it easier than the singular kip!
Does it hurt? Good. Get it done.

#38 Jumper

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Posted 20 January 2015 - 08:05 AM

Tues 20/01/2015@smashbox

Week 2 OMOB strict press. Felt good.
Was keen for some conditioning too, but date night calls.
Taken 3, great movie fyi.
Does it hurt? Good. Get it done.

#39 Jumper

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Posted 21 January 2015 - 07:52 AM

Wed 21/01/2015@localbox
Strength: front squats. Hit 110kg for 5 reps 3 sets.
Wod: 12 min amrap: 10 ring dips, 10 deadlifts@40kg, 10 cleans@40kg.
7 rounds plus 10.

Later@smashbox
Threw the January wod down courtesy of Vida.
9 deadlifts@70kg, 12 push ups, 15 box jumps@24" -15 min amrap.
8 rounds plus 7 box jumps for 316 reps.
Bam!
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#40 Jumper

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Posted 23 January 2015 - 07:32 AM

Thurs 22/01/2015@smashbox

Week 2 OMOB front squats based off 140kg.
I don't know if I hate the front squat emom, but I know there's not a lot of love there.
Stop complaining.

Fri 23/01/2015@local box

Push press- 6 sets increasing weight for 3 rep sets: 40,50,60,70,80,90 kgs.
Wod: 2 min max wall balls@9kg (59)
2 min rest
4 min amrap 10 ttb 10 kb swings@1.5pd - 3 rounds
2 min rest
2 min max wall balls@9kg (42)

It's a beautiful summer evening in NZ as I type this. Feet up now, and there's a rumour down the hallway that a glass of red wine might be coming my way. Sometimes it's best not to fight these things.
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