Workout of the Day
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed
Didnt get this one done because I was on the bus to London for 9 and a half hours. Will need to try and fit it in this week some time.
Saturday, April 30, 2005
Friday, April 29, 2005
400m run, lunges, 35 push ups
Workout of the Day
Five rounds for time of:
Run 400 meters
100 ft Walking
lunge35 push-ups
Post time to comments.
20:54
Five rounds for time of:
Run 400 meters
100 ft Walking
lunge35 push-ups
Post time to comments.
20:54
Thursday, April 28, 2005
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
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post time to comments.
10:34
over a minute slower than last time...how did that happen??
Three rounds, 15-12-and 9 reps, for time of:
135 pound (60kg) barbell Thrusters
45 pound(20kg) weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post time to comments.
10:34
over a minute slower than last time...how did that happen??
Wednesday, April 27, 2005
Rest Day
Today is a rest day. Im going to make a first attempt at making the C.D for this weekends workout down in London. I will post a list of whats on it.
Tuesday, April 26, 2005
Dumbell C & P + Pull-ups
Workout of the Day
Complete as many rounds in 20 minutes as you can of:
35 pound dumbbell clean and press (or jerk), 10 reps
1 ascent, 15 foot rope (or 7 pull-ups)
Take dumbbells from ground to overhead each rep. Climb rope without legs or post otherwise.
Post rounds and fractions of rounds completed to comments.
11 rounds plus 1 pull up
used 16kg dumbells and subbed 7 pull-ups per round.
felt really strong today, especially on the pull-ups.
Kenny got 8 rounds plus 10 presses.
Complete as many rounds in 20 minutes as you can of:
35 pound dumbbell clean and press (or jerk), 10 reps
1 ascent, 15 foot rope (or 7 pull-ups)
Take dumbbells from ground to overhead each rep. Climb rope without legs or post otherwise.
Post rounds and fractions of rounds completed to comments.
11 rounds plus 1 pull up
used 16kg dumbells and subbed 7 pull-ups per round.
felt really strong today, especially on the pull-ups.
Kenny got 8 rounds plus 10 presses.
Monday, April 25, 2005
Snatch
Workout of the Day
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Didnt use any weight apart from the bar because I wanted to work on technique
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Didnt use any weight apart from the bar because I wanted to work on technique
Sunday, April 24, 2005
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.
23 rounds plus 4 pull ups
Last Time I did this I got 21 rounds exactly, so done a lot better this time. I found this time I could kip on all the pull ups and crank out 5 each time without breaking the sets up, so this saved me a lot of time. Unfortunately my press ups are shite and this slowed me down.
“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.
23 rounds plus 4 pull ups
Last Time I did this I got 21 rounds exactly, so done a lot better this time. I found this time I could kip on all the pull ups and crank out 5 each time without breaking the sets up, so this saved me a lot of time. Unfortunately my press ups are shite and this slowed me down.
Saturday, April 23, 2005
Friday, April 22, 2005
Handstand
Workout of the Day
Give 30 minutes to handstand and handwalking practice.
Post summary of efforts to comments.
Give 30 minutes to handstand and handwalking practice.
Post summary of efforts to comments.
Thursday, April 21, 2005
Run - L pullup - overhead squat
Workout of the Day
Three rounds for time of:
Run 800 meters
25 L-pull-ups
75 pound Overhead squats, 30 reps
Post time to comments.
31.05
Subbed tuck pull-ups
done this on friday because I had a stomach bug on thursday
felt really slow on the runs and the ohs really pulled on my back
Three rounds for time of:
Run 800 meters
25 L-pull-ups
75 pound Overhead squats, 30 reps
Post time to comments.
31.05
Subbed tuck pull-ups
done this on friday because I had a stomach bug on thursday
felt really slow on the runs and the ohs really pulled on my back
Wednesday, April 20, 2005
Windscreen
Tonight, some random cunt broke my windscreen on my car. So tomorrow Im going to have to get it fucking fixed. I fucking hate this country!
Linda
Workout of the Day
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight
Set up three bars and storm through for time. Post time to comments.
BWT- 85kg
deadlift 127.5kg
bench press 85kg
clean 62.5kg
Time- 26:50
Last time I only had 2 bars but this time I had 3 so was able to fly through it.
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight
Set up three bars and storm through for time. Post time to comments.
BWT- 85kg
deadlift 127.5kg
bench press 85kg
clean 62.5kg
Time- 26:50
Last time I only had 2 bars but this time I had 3 so was able to fly through it.
Tuesday, April 19, 2005
Monday, April 18, 2005
Muscle ups - deadlifts - row
Workout of the Day
Three rounds for time of:
7 Muscle-ups
225-pound Deadlift, 15 reps
Row 1000 meters
Post time to comments.
I subbed 21 pull-ups and 21 dips per round for the muscle ups.
Time 26:04
All sets of deadlifts unbroken
First set of pull-ups unbroken as well, which I am pleased with.
Three rounds for time of:
7 Muscle-ups
225-pound Deadlift, 15 reps
Row 1000 meters
Post time to comments.
I subbed 21 pull-ups and 21 dips per round for the muscle ups.
Time 26:04
All sets of deadlifts unbroken
First set of pull-ups unbroken as well, which I am pleased with.
Sunday, April 17, 2005
Clean and Jerk
Workout of the Day
Clean and jerk 1-1-1-1-1-1-1-1-1-1 reps
62.5kg
62.5kg
65kg
67.5kg
70kg
72.5kg fail
72.5kg7
2.5kg fail
72.5kg
droped to 60kg for 2 more singles
wasnt feeling this today..couldnt get my balance right at all
Clean and jerk 1-1-1-1-1-1-1-1-1-1 reps
62.5kg
62.5kg
65kg
67.5kg
70kg
72.5kg fail
72.5kg7
2.5kg fail
72.5kg
droped to 60kg for 2 more singles
wasnt feeling this today..couldnt get my balance right at all
Saturday, April 16, 2005
Angie
Workout of the Day
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
18:10
This was HARD!
Managed to do the pull-ups without doing singles, lots of doubles, trebles and a set of 20 to start with. When I got to the squats I made it to 84 before stopping which pissed me off, I wanted to do the full 100 without stoping.
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
18:10
This was HARD!
Managed to do the pull-ups without doing singles, lots of doubles, trebles and a set of 20 to start with. When I got to the squats I made it to 84 before stopping which pissed me off, I wanted to do the full 100 without stoping.
Friday, April 15, 2005
Rest Day
Today is a rest day. Im off work for the next three days and its great when the W.O.D and my days off fall together.
Thursday, April 14, 2005
Row 10km
Workout of the Day
Row 10km
Time 41:17
I also done a 10 minute Secret Service Ketlebell Snatch test with my 24kg K-Bell. This is as many one handed snatches as you can do in ten minutes.
I got 116 reps
Row 10km
Time 41:17
I also done a 10 minute Secret Service Ketlebell Snatch test with my 24kg K-Bell. This is as many one handed snatches as you can do in ten minutes.
I got 116 reps
Wednesday, April 13, 2005
L-Pullups and Back Extensions
Workout of the Day
Five rounds for time of :
15 L-Pull ups
21 Back extensions
me - 11:51
KENNY - 15:19
I managed a lot more l-pull ups than last time, then subbed tuck pull ups for the rest
Five rounds for time of :
15 L-Pull ups
21 Back extensions
me - 11:51
I managed a lot more l-pull ups than last time, then subbed tuck pull ups for the rest
Tuesday, April 12, 2005
Fight Gone Bad
Workout of the Day
"Fight Gone Bad!"
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
I LOVE THIS WORKOUT!!
first time doin it
thrusters 10 kg d.b's - 94
s.d.l.h.p 35kg - 74
box jumps - - 78
push press 35kg - 107
row - 65
total 418 ( is that right???)
i love the push press, managed to get a really good tempo going with that.
Done this with Kenny. Check his BLOG for his results. (p.s leave him a wee hello or somethin in his coments please)
"Fight Gone Bad!"
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
I LOVE THIS WORKOUT!!
first time doin it
thrusters 10 kg d.b's - 94
s.d.l.h.p 35kg - 74
box jumps - - 78
push press 35kg - 107
row - 65
total 418 ( is that right???)
i love the push press, managed to get a really good tempo going with that.
Done this with Kenny. Check his BLOG for his results. (p.s leave him a wee hello or somethin in his coments please)
Monday, April 11, 2005
Rest Day
Done a wee bit of practice with Derek onmy snatch technique. He says that I am not leaning far enough back and not driving with my hips
Sunday, April 10, 2005
Kelly
Workout of the Day
"Kelly"
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
29:33
I subbed thrusters with 10kg dumbells for the wallball.
I fell off the bench I was using for the box jumps twice
"Kelly"
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
29:33
I subbed thrusters with 10kg dumbells for the wallball.
I fell off the bench I was using for the box jumps twice
Saturday, April 09, 2005
Friday, April 08, 2005
Bench press + Pull ups
Workout of the Day
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds
B.W 85kg
Bench Press 8,7,6,6,4
Pull-Ups 23(P.R) 16, 11,12,10
Personal best at pull-ups by 5 reps
Compare this to my last "Lynne"
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds
B.W 85kg
Bench Press 8,7,6,6,4
Pull-Ups 23(P.R) 16, 11,12,10
Personal best at pull-ups by 5 reps
Compare this to my last "Lynne"
Thursday, April 07, 2005
Rest Day
Had another rest day today, definetley feeling a lot better than I did on Tuesday Night. Done a wee bit of stuff on a new thing Iv not seen before called a stability disk, a wee bit of stuff with the 20kg Kettlebell and then had my Pull-Up Challenge. Today I was expecting my new Kettlebell to arrive but it didnt turn up. What did turn up was Jackies "Powerball 250hz" "If you havent seen one before it is a gyroscope in side a plastic ball that you try to spin as fast as possible. It is absolutely brilliant. Iv only used it a couple of times since I got home from work and I can feel my forearms as if I had been doing forearm exercises at the gym.
I will post a link to the website later on
I will post a link to the website later on
Wednesday, April 06, 2005
Extra rest day
Im taking an extra rest day this week as I have trained for the past 6 days. I hate doing this but I think I really need today and tomorrow off, I feel like shit.
Tuesday, April 05, 2005
D.B Thrusters + L-Pull-ups
Workout of the Day
Complete as many rounds as you can in twenty minutes of:
50 lb dumbbell thruster, 7 reps
15 L Pull-ups
Post rounds and fractions of rounds to comments.
Davie - 8 sets + thrusters (22kg D.B)+ 1 tuck pull up
Kenny - 4 sets + thrusters(16kg D.B)
I managed 3 L-Pull ups in the first set before switching to tuck pull ups
Hopefully my new kettlebell wil arrive tomorrow. I really need a day off, I feel totally run down today. This is my 6th day in a row training and I feel a bit knackered.
Might take tomorrow off...but I fucking doubt it!
Complete as many rounds as you can in twenty minutes of:
50 lb dumbbell thruster, 7 reps
15 L Pull-ups
Post rounds and fractions of rounds to comments.
Davie - 8 sets + thrusters (22kg D.B)+ 1 tuck pull up
Kenny - 4 sets + thrusters(16kg D.B)
I managed 3 L-Pull ups in the first set before switching to tuck pull ups
Hopefully my new kettlebell wil arrive tomorrow. I really need a day off, I feel totally run down today. This is my 6th day in a row training and I feel a bit knackered.
Might take tomorrow off...but I fucking doubt it!
Monday, April 04, 2005
Deadlift 7 x 5
Workout of the Day
Deadlift 5-5-5-5-5-5-5 reps.
Post loads to comments
100kg x 5
130kg x 5
140kg x 5
142.5kg x 5
140kg x 5
140kg x 5
140kg x 5
thought that I would be tired after yesterdays S.O.S but felt really good doing these today.
Deadlift 5-5-5-5-5-5-5 reps.
Post loads to comments
100kg x 5
130kg x 5
140kg x 5
142.5kg x 5
140kg x 5
140kg x 5
140kg x 5
thought that I would be tired after yesterdays S.O.S but felt really good doing these today.
Sunday, April 03, 2005
S.O.S Photos
Here are some of the photos that were taken at the S.O.S today. Hopefully there will be some from me and Derek, if he can get them downloaded from his phone.
Scottish Results
And the results are in from Scotland
We used the following weights
Swings - Davie - 20kg
D.B Derek - 16kg D.B
T.G.U's - 10kg D.B
Snatch - Olympic Bar
Thrusters - Davie - 30kg bar
Derek - 20kg bar
Davie - 2 full rounds plus swings, pull ups and 10 sprints
Derek - 1 full round plus 16 sprints
That was an amazing workout, with it being Dereks first adventure in Crossfit ( he worked his arse off)
I found the T.G.U's an absolute nightmare, as well as the bastards(I switched to burpees on the second round)
We used the following weights
Swings - Davie - 20kg
D.B Derek - 16kg D.B
T.G.U's - 10kg D.B
Snatch - Olympic Bar
Thrusters - Davie - 30kg bar
Derek - 20kg bar
Davie - 2 full rounds plus swings, pull ups and 10 sprints
Derek - 1 full round plus 16 sprints
That was an amazing workout, with it being Dereks first adventure in Crossfit ( he worked his arse off)
I found the T.G.U's an absolute nightmare, as well as the bastards(I switched to burpees on the second round)
Results of S.O.S
Results are in from the second S.O.S!
Below taken from Crossfit message Board
"Absolutely top drawer effort from all, nice to see some old faces and new ones all suffering together!
Karl 2 full rounds+swings and 5 pull ups
Andrew 2 full rounds
Jason 1 full round+swings, pull ups, sprints, squats, push ups and 4 TGU
Gally 1 full round+swings, pull ups, sprints, squats, push ups, TGU and 20 C+J
Max 1 full round+swings, pull ups, sprints, squats, push ups and 11 TGU
Rachel 1 full round+swings, pull ups, sprints, squats, push ups and 3 TGU
Photos to follow!
Nice little workshop on the olympic snatch, play around on the rings/kbells to cool down. Really enjoyable day!
Thanks to everyone who came and worked their socks off. Over to the Scottish contingent to put us to shame! Good luck guys! "
Below taken from Crossfit message Board
"Absolutely top drawer effort from all, nice to see some old faces and new ones all suffering together!
Karl 2 full rounds+swings and 5 pull ups
Andrew 2 full rounds
Jason 1 full round+swings, pull ups, sprints, squats, push ups and 4 TGU
Gally 1 full round+swings, pull ups, sprints, squats, push ups, TGU and 20 C+J
Max 1 full round+swings, pull ups, sprints, squats, push ups and 11 TGU
Rachel 1 full round+swings, pull ups, sprints, squats, push ups and 3 TGU
Photos to follow!
Nice little workshop on the olympic snatch, play around on the rings/kbells to cool down. Really enjoyable day!
Thanks to everyone who came and worked their socks off. Over to the Scottish contingent to put us to shame! Good luck guys! "
Its that time again
ATTENTION ALL UK CROSSFIT FANATICS
SUNDAY 3RD APRIL
2ND (UN)OFFICIAL CROSSFIT UK
SUFFER ON SUNDAY
The following is the layout for the S.O.S, and anyone willing to take part can, wherever you are.
This is a timed workout- 45mins
Do as many sets as you can
Each exercise is for 25 reps
Exercises
Kettlebell/Dumbell swings
Pull - ups
Sandbag sprints-10m (optional extra-instead of sandbag use another crossfitter)
Squats - either weighted or body-weight
Push-ups
Turkish-get-ups. With barbell, dumbell, kettlebell, choice is yours
Snatch/Clean & Jerk- choice is up to individual-either barbell, dumbell or kettlebell
Burpees or Bastards
Ring dips/pull ups/muscle ups- pick one or mix it up
Thrusters - dumbell, barbell
After completing this post completed rounds and fractions to the Karl at spikey_karl@hotmail.com
Saturday, April 02, 2005
5km Run
Workout of the Day
Run 5km
Post time to Comments
24:23
My best time for 5km ever!!
Beat my last time which was 29:45
Run 5km
Post time to Comments
24:23
My best time for 5km ever!!
Beat my last time which was 29:45
Dumbell Burpee H.S.C.T + Pull ups
Workout of the Day
21-18-15-12-9-6 and 3 rep rounds for time of:
35 lb. Dumbbell burpee, hang squat clean, thruster
Pull-ups
The “dumbbell burpee hang squat clean thruster” is a burpee with dumbbells followed by a hang squat clean and then a thruster.
Post time to comments.
16:18
managed to get the hang of kipping today and was able to fire off a set of 14 pull ups in the first set and a set of 12 in the second.
After looking at the times of everyone else that done this I think I must have done something wrong, because my time was really good in comparison to others.
I also done "Helen" tonight and was able to do it in 11:01...a fucking great workout!
21-18-15-12-9-6 and 3 rep rounds for time of:
35 lb. Dumbbell burpee, hang squat clean, thruster
Pull-ups
The “dumbbell burpee hang squat clean thruster” is a burpee with dumbbells followed by a hang squat clean and then a thruster.
Post time to comments.
16:18
managed to get the hang of kipping today and was able to fire off a set of 14 pull ups in the first set and a set of 12 in the second.
After looking at the times of everyone else that done this I think I must have done something wrong, because my time was really good in comparison to others.
I also done "Helen" tonight and was able to do it in 11:01...a fucking great workout!
Subscribe to:
Posts (Atom)