tag:blogger.com,1999:blog-65277739607928171012012-01-27T19:26:55.634ZSophie Goes To Bedrock... Eureka!!!(Hooray for Archemedes) So, it finally dawned on me that going to the gym 3-5 days a week, repeating the same mundane workouts, endless running on the treadmill was not getting me the results I was aiming for. I have now seen the error of my ways.....Hello Crossfit,Hello Primal/Paleo food and Hello a new, energised, revitalised me!!This is me Getting back to basics, going back to Bedrock.sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.comBlogger347125tag:blogger.com,1999:blog-6527773960792817101.post-64854810233425144092012-01-27T19:26:00.002Z2012-01-27T19:26:55.642Z2012-01-27T19:26:55.642Z<strong>Friday</strong><br />
Power Snatch 2,2,2,2,2,2,2,2<br />
30kg,30,30,30,30,30,25,25<br />
<br />
Complete 5 rounds:<br />
Max Rep Pull Ups with 5kg<br />
Farmer's Carry 100m as heavy as possible (16kg Dumbbells)<br />
<br />
Total reps-20<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-6485481023342514409?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/do7n0KDODk-OLUUyBnlgwiR8Xnk/0/da"><img src="http://feedads.g.doubleclick.net/~a/do7n0KDODk-OLUUyBnlgwiR8Xnk/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/do7n0KDODk-OLUUyBnlgwiR8Xnk/1/da"><img src="http://feedads.g.doubleclick.net/~a/do7n0KDODk-OLUUyBnlgwiR8Xnk/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/kYRPil7LDzg" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/friday-power-snatch-22222222.htmltag:blogger.com,1999:blog-6527773960792817101.post-17749815897538463232012-01-26T15:21:00.002Z2012-01-26T15:21:49.401Z2012-01-26T15:21:49.401Z<strong>Thursday</strong><br />
Good Morning 3 RM<br />
50kg<br />
<br />
15mins Gymastic Skills- Practise HSPU, Hollow Rocks, Forward Rolls, Band Assisted Muscle Ups, Bridge Ups<br />
<br />
Complete as many rounds as possible in 12 minutes:<br />
30 Overhead Walking Lunge w/ 10kg plate<br />
15 Dips (Bench, feet elevated)<br />
*Plate has to be locked overhead with straight arms. <br />
*15 lunges with right leg, 15 lunges with left leg.<br />
*Back knee has to touch the ground to count as a rep. <br />
<br />
3 rounds, 30 lunges and 9 dips<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-1774981589753846323?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/c5vS6N4Hsc4bwweUvBgeNC0nw_I/0/da"><img src="http://feedads.g.doubleclick.net/~a/c5vS6N4Hsc4bwweUvBgeNC0nw_I/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/c5vS6N4Hsc4bwweUvBgeNC0nw_I/1/da"><img src="http://feedads.g.doubleclick.net/~a/c5vS6N4Hsc4bwweUvBgeNC0nw_I/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/GFZa5TLA6WI" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/thursday-good-morning-3-rm-50kg-15mins.htmltag:blogger.com,1999:blog-6527773960792817101.post-14232786172080457172012-01-25T19:17:00.000Z2012-01-25T19:17:13.573Z2012-01-25T19:17:13.573Z<strong>Wednesday</strong><br />
Deadlift 3 RM<br />
117.5kg PR<br />
<br />
On the minute<br />
10 ball slams, 9kg<br />
1/2 gasser.<br />
Continue until you can no longer complete a full round within a 1 minute period.<br />
<br />
12 rounds<br />
Ouch!!!!!!!!!!!!!!!!!!!!!!!!!!!!<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-1423278617208045717?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/mmUP4cRGXyV_zYioTKNKBlQ3Epc/0/da"><img src="http://feedads.g.doubleclick.net/~a/mmUP4cRGXyV_zYioTKNKBlQ3Epc/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/mmUP4cRGXyV_zYioTKNKBlQ3Epc/1/da"><img src="http://feedads.g.doubleclick.net/~a/mmUP4cRGXyV_zYioTKNKBlQ3Epc/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/m5b0_wAJ5JY" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/wednesday-deadlift-3-rm-117.htmltag:blogger.com,1999:blog-6527773960792817101.post-34704541176121808022012-01-23T19:37:00.002Z2012-01-23T19:37:44.170Z2012-01-23T19:37:44.170Z<strong>Monday</strong><br />
Front Squat 5 RM, 3 x 5 @ 90% of 5 RM<br />
5 RM-57.5kg PR 3 x 5-50kg<br />
Shoulder Press 1,1,1,1,1<br />
25kg,30,35 F,32.5,32.5<br />
<br />
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:<br />
KB Swings 1 pood<br />
Chin Ups (Kipping)<br />
*Russian Swings<br />
<br />
7:53<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-3470454117612180802?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/CyghzL7JqdCmkwxXsJUu1bbO9cU/0/da"><img src="http://feedads.g.doubleclick.net/~a/CyghzL7JqdCmkwxXsJUu1bbO9cU/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/CyghzL7JqdCmkwxXsJUu1bbO9cU/1/da"><img src="http://feedads.g.doubleclick.net/~a/CyghzL7JqdCmkwxXsJUu1bbO9cU/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/k1jWpQ1mGmM" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/monday-front-squat-5-rm-3-x-5-90-of-5.htmltag:blogger.com,1999:blog-6527773960792817101.post-69923766003452360522012-01-22T13:50:00.002Z2012-01-22T13:50:43.097Z2012-01-22T13:50:43.097Z<strong>Sunday</strong><br />
Football Gone Bad<br />
3 one minute rounds for time:<br />
1. DB Thrusters 10kg<br />
2. Box Jumps 20" box<br />
3. Push Ups<br />
4. Double Unders<br />
5. Calorie Row<br />
*Rest 1 minute between rounds<br />
<br />
Total-244<br />
<br />
God Dam Awful!!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-6992376600345236052?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/DUedyciub_KjTTwslAPa0aLatFQ/0/da"><img src="http://feedads.g.doubleclick.net/~a/DUedyciub_KjTTwslAPa0aLatFQ/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/DUedyciub_KjTTwslAPa0aLatFQ/1/da"><img src="http://feedads.g.doubleclick.net/~a/DUedyciub_KjTTwslAPa0aLatFQ/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/RN_HSWx6RB8" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/sunday-football-gone-bad-3-one-minute.htmltag:blogger.com,1999:blog-6527773960792817101.post-31267502585349906332012-01-21T14:33:00.002Z2012-01-21T14:33:43.781Z2012-01-21T14:33:43.781Z<strong>Saturday</strong><br />
Overhead Squat 2,2,2,2,2,2,2,2<br />
20kg,25,30,35,37.5,37.5,37.5,37.5<br />
<br />
5 Rounds<br />
1 Minute of Max Reps with Two Arm DB Push Press -8.5kg<br />
1 Minute of GHD Back Extension Isometric Hold (swiss ball)<br />
<br />
Total Push Presses-98<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-3126750258534990633?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/8Ea9RyuxQPX7aYf9fmph24N-4R4/0/da"><img src="http://feedads.g.doubleclick.net/~a/8Ea9RyuxQPX7aYf9fmph24N-4R4/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/8Ea9RyuxQPX7aYf9fmph24N-4R4/1/da"><img src="http://feedads.g.doubleclick.net/~a/8Ea9RyuxQPX7aYf9fmph24N-4R4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/tyYn3ixctqI" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/saturday-overhead-squat-22222222.htmltag:blogger.com,1999:blog-6527773960792817101.post-6694003371807935242012-01-19T18:46:00.002Z2012-01-19T18:46:32.440Z2012-01-19T18:46:32.440Z<strong>Thursday</strong><br />
Bench Press 5 RM,3 x 5 @ 90% of 5 RM<br />
40kg (F 4th) 3 x 5 35kg<br />
<br />
5 rounds<br />
2 Squats @ 125% of Bodyweight<br />
Sprint 30m<br />
Rest 60-120 secs<br />
<br />
Squats-67.5kg<br />
Fastest round-24:24<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-669400337180793524?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/zn7897128kW7NcBqYwaYwpsapZI/0/da"><img src="http://feedads.g.doubleclick.net/~a/zn7897128kW7NcBqYwaYwpsapZI/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/zn7897128kW7NcBqYwaYwpsapZI/1/da"><img src="http://feedads.g.doubleclick.net/~a/zn7897128kW7NcBqYwaYwpsapZI/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/gK89xgMBxy8" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/thursday-bench-press-5-rm3-x-5-90-of-5.htmltag:blogger.com,1999:blog-6527773960792817101.post-16413151880453575922012-01-18T19:46:00.000Z2012-01-18T19:46:19.504Z2012-01-18T19:46:19.504Z<strong>Wednesday</strong><br />
Deadlift 5 RM<br />
110kg<br />
<br />
On the minute<br />
Complete one 1/2 gasser on the minute for 8 minutes.<br />
then..<br />
25 <a href="http://www.youtube.com/watch?v=xyBah8Iln2A&feature=youtu.be">Evil Wheels</a><br />
25 GHD (on swiss ball)<br />
25 Ab mat Sit Ups<br />
25 Evil Wheels<br />
<br />
Fastest 1/2 Gasser-21:53<br />
Core-10:27<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-1641315188045357592?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/h1kTIwtdbf1gps5KVjuAECMoHb8/0/da"><img src="http://feedads.g.doubleclick.net/~a/h1kTIwtdbf1gps5KVjuAECMoHb8/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/h1kTIwtdbf1gps5KVjuAECMoHb8/1/da"><img src="http://feedads.g.doubleclick.net/~a/h1kTIwtdbf1gps5KVjuAECMoHb8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/8Iw61tfjhkw" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/wednesday-deadlift-5-rm-110kg-on-minute.htmltag:blogger.com,1999:blog-6527773960792817101.post-1113047974137912162012-01-16T19:09:00.000Z2012-01-16T19:09:11.698Z2012-01-16T19:09:11.698Z<strong>Monday</strong><br />
Find 1 RM Max Box Jump<br />
33"<br />
Front Squat 3RM<br />
60kg<br />
<br />
Complete 5 rounds for time:<br />
1 Press 90% of 1 RM<br />
1 Strict Pull Up<br />
1 Press 90% of 1 RM<br />
3 Pull Ups (Kippimg)<br />
1 Press 90% of 1 RM<br />
5 Pull Ups (Kipping)<br />
<br />
Press-30kg<br />
8:09<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-111304797413791216?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/urY1fux_T4DrCLs2jPQtNWv4fMY/0/da"><img src="http://feedads.g.doubleclick.net/~a/urY1fux_T4DrCLs2jPQtNWv4fMY/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/urY1fux_T4DrCLs2jPQtNWv4fMY/1/da"><img src="http://feedads.g.doubleclick.net/~a/urY1fux_T4DrCLs2jPQtNWv4fMY/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/4tkv8w2WvNo" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/monday-find-1-rm-max-box-jump-33-front.htmltag:blogger.com,1999:blog-6527773960792817101.post-71322379793676319652012-01-15T10:12:00.002Z2012-01-15T10:12:23.618Z2012-01-15T10:12:23.618Z<strong>Sunday</strong><br />
Walk 2 miles with a 10kg weighted vest:<br />
<br />
27:40PR<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-7132237979367631965?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/pqzd902Efl-Z_MKQhMxUwzkI8NI/0/da"><img src="http://feedads.g.doubleclick.net/~a/pqzd902Efl-Z_MKQhMxUwzkI8NI/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/pqzd902Efl-Z_MKQhMxUwzkI8NI/1/da"><img src="http://feedads.g.doubleclick.net/~a/pqzd902Efl-Z_MKQhMxUwzkI8NI/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/MhN6sqvAvaU" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/sunday-walk-2-miles-with-10kg-weighted.htmltag:blogger.com,1999:blog-6527773960792817101.post-31029688519497100022012-01-13T19:30:00.002Z2012-01-13T19:30:43.335Z2012-01-13T19:30:43.335Z<strong>Friday</strong><br />
Power Cleans 3RM<br />
47.5kg<br />
<br />
On the minute<br />
Complete 2 Power Cleans and 5 Chin Ups on the minute for 15 minutes.<br />
*Use 75%-80% of 3 RM for this workout<br />
<br />
37.5kg<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-3102968851949710002?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/aN3rc539cLyzbnCh2UoqOdVqAkg/0/da"><img src="http://feedads.g.doubleclick.net/~a/aN3rc539cLyzbnCh2UoqOdVqAkg/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/aN3rc539cLyzbnCh2UoqOdVqAkg/1/da"><img src="http://feedads.g.doubleclick.net/~a/aN3rc539cLyzbnCh2UoqOdVqAkg/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/vnmVkOKarGw" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/friday-power-cleans-3rm-47.htmltag:blogger.com,1999:blog-6527773960792817101.post-38670945331108887652012-01-12T19:07:00.002Z2012-01-12T19:07:37.001Z2012-01-12T19:07:37.001Z<strong>Thursday</strong><br />
Bench Press 2,2,2,2,2<br />
35,40,42.5(F 2nd),37.5,40<br />
<br />
21-15-9 reps of:<br />
Squat 40kg<br />
Ring Dips (Band Assisted)<br />
<br />
8:38<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-3867094533110888765?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/0v1RK_8QLG4ZViVElnrNc1pyb8Y/0/da"><img src="http://feedads.g.doubleclick.net/~a/0v1RK_8QLG4ZViVElnrNc1pyb8Y/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/0v1RK_8QLG4ZViVElnrNc1pyb8Y/1/da"><img src="http://feedads.g.doubleclick.net/~a/0v1RK_8QLG4ZViVElnrNc1pyb8Y/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/advsNH-PuME" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/thursday-bench-press-22222-354042.htmltag:blogger.com,1999:blog-6527773960792817101.post-59072402504785645842012-01-11T15:23:00.002Z2012-01-11T15:23:45.950Z2012-01-11T15:23:45.950Z<strong>Wednesday</strong><br />
Power Snatch 2,2,2,2,2,2,2,2<br />
20kg,25,30,30,30,30,30,30<br />
<br />
Every 30 seconds<br />
Complete one 55m sprint every 30 seconds for 6 mins.<br />
then..<br />
For time:<br />
50 Toes to Bar<br />
50 GHD Sit Ups (on swiss ball)<br />
<br />
10:02<br />
Fastest sprint-9:82<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-5907240250478564584?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/xXy6KS6Tcc2moYnJG8y19aSMEJE/0/da"><img src="http://feedads.g.doubleclick.net/~a/xXy6KS6Tcc2moYnJG8y19aSMEJE/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/xXy6KS6Tcc2moYnJG8y19aSMEJE/1/da"><img src="http://feedads.g.doubleclick.net/~a/xXy6KS6Tcc2moYnJG8y19aSMEJE/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/xIjM9h0pvyE" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/wednesday-power-snatch-22222222.htmltag:blogger.com,1999:blog-6527773960792817101.post-23144729029079168972012-01-09T18:57:00.002Z2012-01-09T18:57:45.680Z2012-01-09T18:57:45.680Z<strong>Monday</strong><br />
Squat 1,1,1,1,1<br />
70kg,75,75,77.5 PR,75<br />
Shoulder Press 5RM, 3 x 5 @90% of 5RM<br />
5RM-30kg PR, 3 x 5 27.5kg<br />
<br />
Complete 7 rounds:<br />
7 Ball Slams 9kg<br />
11ft Rope Climb, 2 Ascents<br />
<br />
6:57<br />
<br />
Mobility<br />
<br />
Good day, 2 PR's<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-2314472902907916897?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/SpKzw0RN1HT9Wfal8fJRtJYv4G8/0/da"><img src="http://feedads.g.doubleclick.net/~a/SpKzw0RN1HT9Wfal8fJRtJYv4G8/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/SpKzw0RN1HT9Wfal8fJRtJYv4G8/1/da"><img src="http://feedads.g.doubleclick.net/~a/SpKzw0RN1HT9Wfal8fJRtJYv4G8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/N7XCCLMsYW8" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/monday-squat-11111-70kg757577.htmltag:blogger.com,1999:blog-6527773960792817101.post-57809213068591728272012-01-08T11:24:00.000Z2012-01-08T11:24:14.577Z2012-01-08T11:24:14.577Z<strong>Sunday</strong><br />
Complete the following:<br />
Tabata 1 arm Kettlebell Swings, 12kg<br />
Rest 1 minute<br />
Tabata Burpees<br />
Rest 1 minute<br />
Tabata 1 arm Kettlebell Swings, 12kg<br />
*The round with the smallest amount completed is your score.<br />
<br />
11,5,10<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-5780921306859172827?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/6ndPD5-7boz2QBcu8NsYM7VzCzw/0/da"><img src="http://feedads.g.doubleclick.net/~a/6ndPD5-7boz2QBcu8NsYM7VzCzw/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/6ndPD5-7boz2QBcu8NsYM7VzCzw/1/da"><img src="http://feedads.g.doubleclick.net/~a/6ndPD5-7boz2QBcu8NsYM7VzCzw/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/IKxrT2mE4b8" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/sunday-complete-following-tabata-1-arm.htmltag:blogger.com,1999:blog-6527773960792817101.post-91091749227093133322012-01-07T11:20:00.002Z2012-01-07T11:20:51.543Z2012-01-07T11:20:51.543Z<strong>Saturday</strong><br />
Power Cleans 3,3,3,3,3<br />
35kg,40,45,47.5 PR,,42.5<br />
<br />
No time for metcon today, pleased with PR.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-9109174922709313332?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/IYlkneEcW3FYLc-ThPSQr0Zw0t8/0/da"><img src="http://feedads.g.doubleclick.net/~a/IYlkneEcW3FYLc-ThPSQr0Zw0t8/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/IYlkneEcW3FYLc-ThPSQr0Zw0t8/1/da"><img src="http://feedads.g.doubleclick.net/~a/IYlkneEcW3FYLc-ThPSQr0Zw0t8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/guAkJJfMURo" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/saturday-power-cleans-33333-35kg404547.htmltag:blogger.com,1999:blog-6527773960792817101.post-79713503907068556582012-01-06T18:51:00.002Z2012-01-06T18:51:55.902Z2012-01-06T18:51:55.902Z<strong>Friday</strong><br />
Complete 7 rounds for time:<br />
7 Deadlifts -70kg<br />
5 Lateral Burpees<br />
1 Full Gasser<br />
*Rest 45 seconds between rounds<br />
<br />
16:10<br />
<br />
That was tough, nearly brought me to tears!!! Some very unsightly facial expressions going on through this wod!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-7971350390706855658?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/KlJn3g_025di6V-VE_zBtOyuD-A/0/da"><img src="http://feedads.g.doubleclick.net/~a/KlJn3g_025di6V-VE_zBtOyuD-A/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/KlJn3g_025di6V-VE_zBtOyuD-A/1/da"><img src="http://feedads.g.doubleclick.net/~a/KlJn3g_025di6V-VE_zBtOyuD-A/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/GX60iYa_-Ho" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/friday-complete-7-rounds-for-time-7.htmltag:blogger.com,1999:blog-6527773960792817101.post-78151717219031047942012-01-05T18:57:00.000Z2012-01-05T18:57:32.805Z2012-01-05T18:57:32.805Z<strong>Thursday</strong><br />
Barbell Step Up to 20" Box 8,8,8,8<br />
20kg,25,30,35<br />
<br />
Complete 5 rounds:<br />
Max Rep Bench Press <a href="mailto:-@65">-@65</a> % of body weight=35<br />
Max Rep Pull Ups<br />
<br />
Total Bench Press=28<br />
Total Pull Ups=43 (Rnd 1-3 Reg, Rnd 4+5 Kipping)<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-7815171721903104794?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/nqYLB4uyZBLDnYSykXmiR-v1vuo/0/da"><img src="http://feedads.g.doubleclick.net/~a/nqYLB4uyZBLDnYSykXmiR-v1vuo/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/nqYLB4uyZBLDnYSykXmiR-v1vuo/1/da"><img src="http://feedads.g.doubleclick.net/~a/nqYLB4uyZBLDnYSykXmiR-v1vuo/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/3zi4DAZE_mE" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/thursday-barbell-step-up-to-20-box-8888.htmltag:blogger.com,1999:blog-6527773960792817101.post-48765575544144648712012-01-04T19:08:00.000Z2012-01-04T19:08:10.525Z2012-01-04T19:08:10.525Z<strong>Wednesday</strong><br />
Twinged back last week so subbed Deadlift 3RM for:<br />
Deadlift 2-2-2-2-2-2-2-2-2-2<br />
Rest 60sec between sets.<br />
80kg<br />
<br />
8 Rounds<br />
3 Power Cleans @75% Bodyweight<br />
3 Broad Jumps for Max distance<br />
Rest 2 mins<br />
<br />
Max Round-18ft2" <br />
Max Broad Jump-74"<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-4876557554414464871?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/nnCwdnSuvcBzzlNcVN5hR0zqJfQ/0/da"><img src="http://feedads.g.doubleclick.net/~a/nnCwdnSuvcBzzlNcVN5hR0zqJfQ/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/nnCwdnSuvcBzzlNcVN5hR0zqJfQ/1/da"><img src="http://feedads.g.doubleclick.net/~a/nnCwdnSuvcBzzlNcVN5hR0zqJfQ/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/5oT8z8Q6qVc" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/wednesday-twinged-back-last-week-so.htmltag:blogger.com,1999:blog-6527773960792817101.post-437061581949758612012-01-02T12:13:00.003Z2012-01-02T12:13:43.456Z2012-01-02T12:13:43.456Z<strong>Monday</strong><br />
Front Squat 5 RM, 3x5 @ 90% of 5 RM<br />
5 RM-55kg 3 x 5-50kg<br />
Press 1, 1, 1, 1, 1<br />
32.5,35F,32.5,32.5,32.5<br />
<br />
Complete 5 rounds for time:<br />
One rounds consists of:<br />
1 Handstand Push Up (Band assisted)<br />
1 Strict Chin Up<br />
3 Handstand Push Ups (Band assisted)<br />
3 Strict Chin Ups<br />
5 Handstand Push Ups (Band assisted)<br />
5 Chin Ups (Kipping)<br />
<br />
11:27<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-43706158194975861?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/NDhmj3-XXUjQMJ9iWUTtGljaYss/0/da"><img src="http://feedads.g.doubleclick.net/~a/NDhmj3-XXUjQMJ9iWUTtGljaYss/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/NDhmj3-XXUjQMJ9iWUTtGljaYss/1/da"><img src="http://feedads.g.doubleclick.net/~a/NDhmj3-XXUjQMJ9iWUTtGljaYss/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/eLxVxNcYBnM" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/monday-front-squat-5-rm-3x5-90-of-5-rm.htmltag:blogger.com,1999:blog-6527773960792817101.post-28329084146729427412012-01-01T14:07:00.002Z2012-01-01T14:07:35.946Z2012-01-01T14:07:35.946Z<strong>Sunday</strong><br />
Kalsu-Scaled to:<br />
On the minute:<br />
Complete 5 burpees and perform max rep 20kg thrusters on the minute.<br />
The goal is to complete 100 total thrusters.<br />
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.<br />
<br />
18:50<br />
<br />
Bad,bad,bad-went wrong ended up with 106 reps! Very disappointed PR is 15:34.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-2832908414672942741?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/Qel5Vs0DqZYA49Isr18W3jkAx3Y/0/da"><img src="http://feedads.g.doubleclick.net/~a/Qel5Vs0DqZYA49Isr18W3jkAx3Y/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/Qel5Vs0DqZYA49Isr18W3jkAx3Y/1/da"><img src="http://feedads.g.doubleclick.net/~a/Qel5Vs0DqZYA49Isr18W3jkAx3Y/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/O_GFG-0gZGk" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2012/01/sunday-kalsu-scaled-to-on-minute.htmltag:blogger.com,1999:blog-6527773960792817101.post-41597422115577665032011-12-31T12:52:00.002Z2011-12-31T12:52:39.615Z2011-12-31T12:52:39.615Z<strong>Saturday</strong><br />
Power Snatch 1 RM<br />
32.25kg PR<br />
One Arm Dumbbell Rows 3 x Max Reps<br />
12kg 15,16,16<br />
<br />
5 rounds<br />
3 Power Snathes<br />
3 Snatch Pulls<br />
3 Power Snathes<br />
Rest 2-3 mins between sets<br />
<br />
25kg-1st time with snatch pulls, a bit messy!!!<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-4159742211557766503?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/OQv4XO3Xc_tE6tAAMomSMIywcsE/0/da"><img src="http://feedads.g.doubleclick.net/~a/OQv4XO3Xc_tE6tAAMomSMIywcsE/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/OQv4XO3Xc_tE6tAAMomSMIywcsE/1/da"><img src="http://feedads.g.doubleclick.net/~a/OQv4XO3Xc_tE6tAAMomSMIywcsE/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/IXGF3fKgTEo" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2011/12/saturday-power-snatch-1-rm-32.htmltag:blogger.com,1999:blog-6527773960792817101.post-54804838279769518032011-12-29T14:52:00.002Z2011-12-29T14:52:32.635Z2011-12-29T14:52:32.635Z<strong>Thursday</strong><br />
Back Squat 8 x 2 @80% of 1 RM, 45 secs rest.<br />
60kg<br />
Floor Press 5 x 3<br />
25kg<br />
<br />
5 Efforts<br />
60m Pro Long Shuttle Run<br />
*Long Shuttle: From a starting line, a player runs 5m straight ahead and back pedals to the starting line, then 10m and back, then 15m and back. He must bend down and touch the line at each 5, 10, 15m intervals. You end up with a total of 6 touches and 60m.<br />
<br />
Fastest-20:35<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-5480483827976951803?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/nwthS2kPMETld9qoztfWK6sbPys/0/da"><img src="http://feedads.g.doubleclick.net/~a/nwthS2kPMETld9qoztfWK6sbPys/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/nwthS2kPMETld9qoztfWK6sbPys/1/da"><img src="http://feedads.g.doubleclick.net/~a/nwthS2kPMETld9qoztfWK6sbPys/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/_QLyZXM0jLA" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2011/12/thursday-back-squat-8-x-2-80-of-1-rm-45.htmltag:blogger.com,1999:blog-6527773960792817101.post-65267969604754140702011-12-28T13:49:00.002Z2011-12-28T13:49:17.063Z2011-12-28T13:49:17.063Z<strong>Wednesday</strong><br />
Deadlift 5RM<br />
110kg PR<br />
<br />
5 rounds<br />
5 one arm DB power snatch RT - 5kg<br />
5 one arm DB overhead squats RT5kg<br />
5 one arm DB overhead squats LT - 5kg<br />
Max Rep Weighed Pull Up w/ 5kg<br />
<br />
Total Pull Ups-25<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-6526796960475414070?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/twIQ6Ixymz00-xNX-EtrwKup7eM/0/da"><img src="http://feedads.g.doubleclick.net/~a/twIQ6Ixymz00-xNX-EtrwKup7eM/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/twIQ6Ixymz00-xNX-EtrwKup7eM/1/da"><img src="http://feedads.g.doubleclick.net/~a/twIQ6Ixymz00-xNX-EtrwKup7eM/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/uKFg043PmjM" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2011/12/wednesday-deadlift-5rm-110kg-pr-5.htmltag:blogger.com,1999:blog-6527773960792817101.post-4163140104312107722011-12-26T10:47:00.002Z2011-12-26T10:47:26.437Z2011-12-26T10:47:26.437Z<strong>Monday</strong><br />
5 x 1(1 Power Clean + 1 Clean + 1 Push Press + 1 Power Jerk)<br />
30kg,32.5,35,37.5,40<br />
Floor Press 3 RM<br />
25kg<br />
<br />
8 rounds<br />
10 Pendelay Rows, 30kg<br />
Sprint 25m<br />
Rest 60 secs<br />
<br />
Fastest-31:56 <br />
Slowest-45:48<br />
<br />
Mobility<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6527773960792817101-416314010431210772?l=sophiegoespaleo.blogspot.com' alt='' /></div>
<p><a href="http://feedads.g.doubleclick.net/~a/V8dfT-1ZexnK_rV6WN3pe8BOU_4/0/da"><img src="http://feedads.g.doubleclick.net/~a/V8dfT-1ZexnK_rV6WN3pe8BOU_4/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/V8dfT-1ZexnK_rV6WN3pe8BOU_4/1/da"><img src="http://feedads.g.doubleclick.net/~a/V8dfT-1ZexnK_rV6WN3pe8BOU_4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/SophieGoesToBedrock/~4/GUSPf-oNBOY" height="1" width="1"/>sophiephttp://www.blogger.com/profile/14759462567454710937noreply@blogger.com0http://sophiegoespaleo.blogspot.com/2011/12/monday-5-x-11-power-clean-1-clean-1.html