The two Crossfit rules of perseverance:

Rule #1. Take one more step.

Rule #2. When you think you can't take one more step, refer to Rule #1.

Unfit or Crossfit, It's up to you!

Saturday, April 30, 2005

Run, sit up, back ext, run

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.

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

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??

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.

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

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.

Saturday, April 23, 2005

Happy Birthday Kyle

Say hello to the birthday boy...2 today.

Love you wee man xxx

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Friday, April 22, 2005

Handstand

Workout of the Day

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

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.

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.

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

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.

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

Wednesday, April 13, 2005

Say hello to Olga

Say hello to my new baby....Olga, my big Russian lovely.
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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

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)

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

Saturday, April 09, 2005

Diane

Workout of the Day

For time

21-15-9 reps of:

Deadlifts 110kg
H.S.P.U's

13:45

All deadlifts unbroken
H.S.P.U's broken and with lots of negatives.

I managed to get lots of singles, some doubles, a treble and on the first set got 4 in a row again.

Compare this too my previous attempt at "Diane"

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"

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

Wednesday, April 06, 2005

S.O.S Finished !


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S.O.S Photo


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S.O.S Derek


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S.O.S Photo -Turkish Get Up

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S.O.S Photo- Mid thruster

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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!

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.

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.

Tools of the Trade

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Karl and Rachel

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Karl

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Monkey Boy

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Jason, Andrew, Gally

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Run Forrest..Run!

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Jason

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Jason Chin Up

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Chariots of Fire

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Gally

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Guys at work

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Get up..

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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)

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! "

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

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!