Helen

Work out of the Day

"Helen"

Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

I didn't get this done as asked today. I was out at the new gym at Irvine and I managed to get a chin up station built, used a 25kg dumb-bell for swings and set up a C2 rower to sub instead of runs. Couple of flaws to this master plan.

1. I had no clock or stopwatch to time it
2. The C2 rower had no batteries in it.

So what I did was the swings as asked, the chins as asked and subbed the C2 for one of the runs and then used a bike for the other 2, doing half a mile sprints on the bike.

Found this an O.K sub for the workout but didn't work as hard as I should have.

Went to the Magnum centre for a swim and found it is a leisure pool, and was full of kids. Me and Kenny stayed for half an hour then left.

When I got home I went out to the shack and did a kettle bell workout for half an hour.

Tomorrow if I get time Im going to try and fit Helen in as well as tomorrows W.O.D.

Rest Day

I ordered my new KETTLEBELL last night. Hopefully it will arrive this week sometime so that I have a good 3 or 4 weeks to get used to it before the S.O.S

100 L-Pullups

Workout of the Day

For time:
100 L-Pull-ups

14:06

All l-pull ups subbed with tuck pull ups. There were a few new guys in the gym today who havent seen me train before and they couldnt stop staring. Mind you I was bright red and talking to myself as I was doing the pullups, maybe that had something to do with it.

London Baby!!

Im going to London at the end of next month to take part in the S.O.S on the 1st of May.

This means that I will be getting the bus from Glasgow to London. You might think that that would be expensive. NO IT IS'NT. It is costing me £8.70 return from Glasgow to London and back. It cost me more to get home from Glasgow on a night out. Now, just in case you were wondering -

• it is going to be a 10 hour bus journey
• to stay at Karls for a night
• to kill myself training
• to face another 10 hour bus journey home
• to head straight to work on the Monday
• all for a training session with like minded crazy people.

You might find this a bit strange...as have everyone that I have told ( except Jackie), but I CANT WAIT!!! I am really looking forward to it.

Just thought I would share that.

H.S.C D.B.T + 400m run

Workout of the Day

5 rounds for time of:

45-pound Dumbbell hang squat clean thruster, 10 reps
Run 400 meters

The gym was closed to the public today so i had the whole place to myself, which meant i didnt need to run the length of the gym to get the dumbells...had them right next to me.

used treadmill and 2 x 20kg dumbells

14:01

10km Run

Workout of the Day

Run 10km

50:20

My best time ever. Beat my last time by 4:29

Rest Day

Rest day from training.

My chest is a bit sore from yesterday,but I managed to get quite a good sleep last night so I dont feel too bad. I might try and do a bit in the shack later, but I've got plans to go and meet up withthe guys for a wee drink tonight so I think I will just make the most of this day off.


On a side note.....if anyone actually reads this blog (and Im sure someone does) , can you leave me a message in either the guest book or just leave a comment. Im interested to see who is actually reading this thing!

500m row + bench press

Workout of the Day

Five rounds for time of:

Row 500 meters
135 pound Bench press, 15 reps.

20:08

all rows under 1.55

Back Squat

Workout the Day

Back Squat

3-2-2-2-1-1-1-1-1 reps.

Post loads to comments.

3 x 100kg
2 x 110kg
2 x 120kg
2 x 122.5kg
1 x 125kg
1 x 130kg
1 x 132.5kg
1 x 135kg(didnt go deep enough)
1 x 135kg

H.S.P.U's and L-Pullups

Workout of the Day

Complete as many rounds in 20 minutes as you can of:

7 Handstand push-ups
12 L-Pull-ups

5 rounds plus 1 hspu

found this really hard...but managed to get a P.B in the hspus-4 in a row

subbed tucked pull ups

Rest Day

Today is a rest day from Crossfit, but I had to do something. I went for a run down the Starthclyde park and it took me around 40 mins toget round. During the run I found a great set of stairs thatare quite long. At these I did 5 bleacher runs...run up as fast as possible , then jog down to recover. This was really good so Im going to start adding this in to my weekly training.

Snatch

Workout of the Day

Snatch 1-1-1-1-1-1-1-1-1-1 reps.

1 x 40kg
1 x 45kg
1 x 50kg
1 x 50kg
1 x 50kg
1 x 52.5kg
1 x 52.5kg
1 x 52.5kg
1 x 52.5kg
1 x 52.5kg

personal best by 2.5kg
Tried 55kg and nearly killed myself, missed it 3 times

Dumbell deadlift + rope climbs

Workout of the Day

Complete as many rounds in 20 minutes as you can of:

70 pound Dumbbell deadlift, 10 reps

3 Rope Climb, 15 ft

Post rounds and fractions of rounds completed to comments

2 x 30kg dumbells

Subbed towel pull ups for rope climbs

2 full rounds plus 10DL +38 towel pull ups

My grip was totally fried after the first set, had to drop to singles and doubles form the middle of the first set.

5 x 400m run + 21 pull ups + 21 dips

Workout of the Day

Five rounds for time of:

7 Muscle-ups
Run 400 meters

24:11

subbed 21 dips and 21 pullups for muscle ups

Also managed to do my first handstand press up today. Actually managed to do 2 in a row.

Rest Day

Extra stuff

I had to go out and work tonight because so many of the staff are sick with this stupid fucking bug thats doing the rounds.

The gym was really quiet so I tried something I've not done in ages...weighted chins.

Started off with 10kg to see how that felt. Then done 5 with 15kg. Then 3 with 20kg. 25kg for 3, follwed by 30kg for 2. Last set I thought I would go for it and done one rep with 40kg, almost got a second but just couldnt make it.

This is something I think I will add into my workout on a regular basis as I was impressed at how much weight I was able to lift.

Barbell Thrusters

Workout of the Day

Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1

1 x 60kg
1 x 65kg
1 x 70kg
1 x 75kg
1 x 80kg
1 x 80kg
1 x 82.5kg (didnt lock out arms)
1 x 82.5kg
1 x 85kg (didnt lock out)
1 x 85kg
1 x 87.5kg (fail)
1 x 85kg

Weighed myself after training and im 84kg today, so im very pleased with the 85kg thruster!

3 x 800m run + thrusters

Workout of the Day

Three rounds for time of:

Run 800 meters

50 Wallball shots, 20 pound ball

Post time to comments

20:14

I subbed 2 x 10kg dumbells for the wall ball.

Cindy

Workout of the Day

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds and fractions of rounds completed to comments

21 rounds with 4 seconds on the clock

Hoodie-tastic

The finished logo...its a beauty!! Cheers Dav.

Shack Workout

Done a workout in the shack today, really enjoyed it.

Warm up

press ups
sit ups
ohs with bar
sampson stretch

Workout

3 x medicine ball thruster x 15
3 x k.b swings x 21
3 x renegade row x 10
2 x clean & press x 8 each side
3 x Judo belt press ups x 12
3 x Judo belt dips x 10
Anchored sit ups - mixed between weighted, twists and regular

Karls quote

This is placed above the door in the shack.

Chipper

Workout of the Day

For time:

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 f t
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Post time to comments.

34:13

100ft lunge
50 push ups
10 really bad double unders then did about 200 single skips
25 knees to elbows...very broken
75 towel pull ups. Twisted towel around the top bars on the cable crossover .
50 box jumps
30kg overhead squat...broken
25 pull ups with my knees raised but not legs out straight
50 anchored sit ups

hard, hard, hard

Also had a game of indoor softball, which we won

Dumbell Clean and Jerk

Workout of the Day

Dumbell Clean and Jerk

5-5-5-5-5 reps.

Go heavy. Ground to overhead.

Post loads to comments

5 x 22.5kg
5 x 25kg
2 x 25kg
had to drop to 3 x 22.5kg
5 x 22.5kg ( broken )

very, very hard

After getting home from the gym, I worked out a Kettlebell routine in the shack.

It consists of -

3 x kettlebell swings x 21 reps
3 x k.b clean and press x 8 (each arm)
3 x k.b pass through x 10
3 x k.b renegade rowx 10
Judo belt press ups x 3 x 10
Judo belt dips x 3 x 10


Made an attachment for doing sit ups that means I will be able to anchor my feet to the bottom of the wall. All it consists of is a piece of 2 x 4 wood screwed to the bottom of one of the sections of wall, with enough room behind it to allow my feet to go behind.

Judo belts

My Shack

The Shack

Iv finally come up with a name for my shed/gym that i think is appropriate...the Shack!

I was looking at it from my bedroom window today and it dawned on me that it looks like an old shack you would expect to see in the swamps of Americas deep south.So there you have it ...the Shack it is then.

This is what my shed kind of looks like. I'll take a photo tomorrow of mine.

Barbara

Workout of the Day

“Barbara”

Five rounds, each for time of:
20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.


2:54
3:15
3:54
4:12
4:43

all sets of pull ups broken, last 3 sets of sit ups broken but press ups and squats unbroken.

It felt like I was really slow on this one today, but looking at some of the other times posted I feel a bit better about it. Also done a wee bit of Kettlebell stuff,but had to stop to take Cameron to karate.

Rest Day

Rest day today..thank god. I spent the whole day moving gym equipment from one gym to another...treadmills, bikes, steppers. Me, Kenny, Teemas, Gary and Jim. I left this morning at 8.30 and got home at around 7.00. So after my shower and a fantastic 5 block meal I am sitting here with a can of Guinness and a smile on my face because tomorrow is another day of Crossfit and I can't fucking wait.

Plus Im on holiday for the next 11 days...yeee haaaa!!!!!

Diane

Workout of the Day

"Diane"

21-15-9 reps of:

Deadlift 225

Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps.

It’s expected that you’ll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management – work/rest timing to optimize time– is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it.

If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk.

The point is that there’s a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics – this will be “your Diane.”

Post time and any needed modifications to comments.

Compare your time to 050201

Enlarge image

Graham, Karl, and Gally - CrossFit UK

18:37

deadlifts 110kg all unbroken

done negatives for all hspu's..still cant do a single hspu!!

The shed/gym

Thats me got the floor of the shed/gym sorted now. Went to a place that does office/factory clear outs and managed to get 5 metres of conveyor belt that is 4mm thick. A quick phone call to my Dad, and an hour later we had cut, layed, screwed the matts to the floor and I now have a double layer of matting in my shed, 8mm thick.

Photos to follow.

Also managed to blag a tin of paint off my Mum so I can finish the other wall tomorrow, and Jackie has a tin of paint for me at work that I will be acquiring as well.

5km Run

Workout of the Day

5km run

Time 29:45

First time I have ever ran 5km in under 30 mins so I am well chuffed

Thrusters + Pull ups

Workout of the Day

Three rounds, 15-12-and 9 reps, for time of:

135 pound(60kg) barbell Thrusters

45 pound (20kg)weighted Pull-ups

9:11

Almost killed me this one. All thrusters unbroken, all pull ups broken.

Unofficial Logo

My motivational pictures in my shed/gym

I had my first two workouts in my shed/gym today, first one at 8am and the other at 7pm. The one at 7pm was the first unofficial S.O.S and i managed to do it in 25:07, and without puking

SUFFER ON SUNDAY-Crossfit U.K

This Sunday is the first (un)Official Crossfit U.K "Suffer on Sunday". Some of the guys from Crossfit that live in the U.K , namely me, Karl, Peter and Graham are going to take part in a group workout in South London. I am goin to be taking part in spirit but not in body, as im up in Scotland.

We are going to be doing (subject to change) one of the base workouts-"Barbara" which is as follows

• 20 Pull-ups
• 20 Push-ups
• 40 Sit-ups
• 50 Squats

5 rounds for time.

Once the punishment is over Karl will collect all the times and any pictures that are taken of this momentus event, and post them on the Crossfit message board.

If there is anyone out there that wants to take part either in London, with me or anywhere ellse and wants details, then get in touch either by email or by going to my guest book.

Shed/gym mid-refubishment

Handstand Push ups & Pull ups

Workout of the Day

Three rounds, 21-15- and 9 reps, for time of:

Handstand push-ups

Pull-ups

Post time to comments

Didnt get this done on Saturday so I left it till Sunday morning. I spoke to Graham on messenger on Saturday morning and told him my problem with doing H.S.P.U's. He told me to do negatives and partials. Im going to start working on that today. For todays workout I just done a 21-15-9 set of pull-ups and regular press-ups.

400 Metre run + 50 Squats x 4

Workout of the Day

Four rounds for time of:

Run 400 meters

50 Squats

Post time to comments

10:07

All runs and squats unbroken

After this I done a burpee drop set with Kenny, 10-9-8-7-6-5-4-3-2-1 with little rest time between.

Aint she a beauty

My new(ish) Chin & Dip Station

This is my first pice of apparatus that I have for my very small shed-soon to be home gym. I managed to sweet talk the boss into letting me have it as it has been lying in a box room at work for a long time now. I only rembered about it yesterday, so I gave him a phone and there you have it..my very own chin & dip station.

This means that any W.O.D that I can do that doesnt require any weights or other equipment , I can now do it at home.

I wont be making this a major part of my training as I love training at the gym with the rest of the guys but it does mean that on Sunday ,I can now do the S.O.S at home, in the cold, just like the guys down in London.

Deadlifts & Push-ups

Workout of the Day

Ten rounds for time of:

135 lb Deadlift, 15 reps

15 Push-ups

Post time to comments

10:12

used 65kg for deadlifts

all deadlifts unbroken, and 7 out of 10 sets of press ups unbroken

Rest Day

45 Thrusters, 45 pull ups

Workout of the Day

Complete for time:

95 pound Thrusters, 45 reps

45 Pull-ups
Post time to comments.

8:58

Used 45kg for thrusters

I Know Crossfit