Workout of the Day
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
"sell out" tabata
pull ups 17,12,7,5,5,5,5,5, - 61
push ups 24,14,10,9,9,6,6,8 - 86
sit ups 16,16,12,10,11,10,11,10 - 96
squats 24,24,24,24,22,21,22,24 - 185
total - 428
beat last time by 9 reps
Tuesday, May 31, 2005
Monday, May 30, 2005
Softball Tournament
Spent the whole weekend playing in the TARTAN TOURNAMENT. Had a great time...didnt play anywhere near my best but still enjoyed it. Got totally drenched on the Saturday and then sun burnt on the Sunday, great Scottish weather!
We won 2 nad lost 2 on the Saturday and then won 1 and lost 3 on the Sunday. We had a couple of really close games on the Saturday. Because one of the teams decided to leave the tournament early, we still dont know where we finished but it looks like it will either be 6th or 7th out of 16 teams. That isnt bad considering we played with our usual team and didnt have and wringers or other players drafted in especially for the tournament..like some teams!
Well done all the team, especially big Kev who got M.V.P for the tournament.
Check out the link to the demons website for some more information on our fabulous team.
We won 2 nad lost 2 on the Saturday and then won 1 and lost 3 on the Sunday. We had a couple of really close games on the Saturday. Because one of the teams decided to leave the tournament early, we still dont know where we finished but it looks like it will either be 6th or 7th out of 16 teams. That isnt bad considering we played with our usual team and didnt have and wringers or other players drafted in especially for the tournament..like some teams!
Well done all the team, especially big Kev who got M.V.P for the tournament.
Check out the link to the demons website for some more information on our fabulous team.
Fran
Workout of the Day
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Post time to comments
5:09
All thrusters unbroken
all sets of pull-ups broken
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Post time to comments
5:09
All thrusters unbroken
all sets of pull-ups broken
Sunday, May 29, 2005
Saturday, May 28, 2005
Lynne
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
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds
Friday, May 27, 2005
Squats - OHS, Front & Back
Workout of the Day
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
OHS-30kg, 32.5kg, 35kg, 35kg, 35kg
FRONT-60kg, 70kg, 75kg, 77.5kg, 77.5kg
BACK- 120kg, 130kg, 135kg, 137.5kg, 140kg
Made sure that every rep was the best technique that I could manage
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
OHS-30kg, 32.5kg, 35kg, 35kg, 35kg
FRONT-60kg, 70kg, 75kg, 77.5kg, 77.5kg
BACK- 120kg, 130kg, 135kg, 137.5kg, 140kg
Made sure that every rep was the best technique that I could manage
Thursday, May 26, 2005
Chipper
Workout of the Day
For time:
25 Double-unders
25 Kettlebell swings, 1.5 pood
25 Sit-ups
Run 400 meters
25 Hang squat cleans, 40 pound dumbbells
25 Back Extensions
Row 500 meters
25 One-arm Snatches, 40 pound dumbells
25 Knees to elbows
Run 400 meters
25 Push press, 40 pound dumbells
25 Stiff-legged deadlifts, 40 pound dumbells
Post time to comments.
19:42
Subbed 150 jump ropes for double unders that I still cant do
24kg dumbell for K.Bell because I left mine at home....D'Oh!
For time:
25 Double-unders
25 Kettlebell swings, 1.5 pood
25 Sit-ups
Run 400 meters
25 Hang squat cleans, 40 pound dumbbells
25 Back Extensions
Row 500 meters
25 One-arm Snatches, 40 pound dumbells
25 Knees to elbows
Run 400 meters
25 Push press, 40 pound dumbells
25 Stiff-legged deadlifts, 40 pound dumbells
Post time to comments.
19:42
Subbed 150 jump ropes for double unders that I still cant do
24kg dumbell for K.Bell because I left mine at home....D'Oh!
Tuesday, May 24, 2005
Supplements
This is a post taken from the CrossFit message board , by Larry Lindeman
REALITY CHECK:
I usually throw this in the 1% catagory. Fitness obsessed folks have a tendency to obsess on the smallest details (should I take 5g of creatine or 7g) but usually miss the really big picture stuff, like... Are you:
1. Always eating lean protein, vegatables, fruits, and good fats for at least 5 meals per day?
2. Not eating junk or boxed food (you know what junk food is, don't even ask!)?
3. Doing the WOD 3 on 1 off (or a similar plan) consistantly? (Doing the CF warmup)
4. Supplimenting with fish oil?
5. Getting 8 hours of sleep a night?
6. Drinking mostly water for your beverage consumption?
7. Setting realistic goals?
8. Keeping a food and workout journal?
If your not doing all of the above, consistantly, don't even bother with suppliments, organic foods, free range meats, or ANYTHING ELSE!
Get the workouts done, eat well, consistantly, your 99% there...then look for the magic to push you the extra .0001%!
REALITY CHECK:
I usually throw this in the 1% catagory. Fitness obsessed folks have a tendency to obsess on the smallest details (should I take 5g of creatine or 7g) but usually miss the really big picture stuff, like... Are you:
1. Always eating lean protein, vegatables, fruits, and good fats for at least 5 meals per day?
2. Not eating junk or boxed food (you know what junk food is, don't even ask!)?
3. Doing the WOD 3 on 1 off (or a similar plan) consistantly? (Doing the CF warmup)
4. Supplimenting with fish oil?
5. Getting 8 hours of sleep a night?
6. Drinking mostly water for your beverage consumption?
7. Setting realistic goals?
8. Keeping a food and workout journal?
If your not doing all of the above, consistantly, don't even bother with suppliments, organic foods, free range meats, or ANYTHING ELSE!
Get the workouts done, eat well, consistantly, your 99% there...then look for the magic to push you the extra .0001%!
Upside down Angie
Workout of the Day
"Upside-Down Angie"
For time:
100 Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
Post time to comments.
23:19
Squats unbroken..everything else really broken!
"Upside-Down Angie"
For time:
100 Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
Post time to comments.
23:19
Squats unbroken..everything else really broken!
Monday, May 23, 2005
Elizabeth
Workout of the Day
"Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
5:44
60kg hang power clean and bar dips
"Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
5:44
60kg hang power clean and bar dips
800m run + ohs + l-pullups
Workout of the Day
Three rounds for time of:
Run 800 meters
95 lb Overhead squat, 21 reps
30 L-Pull-ups
Post time to comments.
30:19 as rx'd
ohs squat technique needs a lot of work
Three rounds for time of:
Run 800 meters
95 lb Overhead squat, 21 reps
30 L-Pull-ups
Post time to comments.
30:19 as rx'd
ohs squat technique needs a lot of work
Saturday, May 21, 2005
Trampoline
Workout of the Day
Kick the kids off the trampoline and make a fool of yourself.
Post time to comments.
5km run + Cleans & push-ups
Workout of the Day
5km run
Post time to comments
Best time ever 21:31
Also tried the CHALLENGE that is on the message boards-
5 Rounds of -
60kg clean x 10 reps
15 Press-ups
Complete 5 rounds in under 5 mins.
I managed it in 6:56. I know I can get the time down on this, I just need to pace myself better. Some of the guys from the site destroyed the 5min mark.
5km run
Post time to comments
Best time ever 21:31
Also tried the CHALLENGE that is on the message boards-
5 Rounds of -
60kg clean x 10 reps
15 Press-ups
Complete 5 rounds in under 5 mins.
I managed it in 6:56. I know I can get the time down on this, I just need to pace myself better. Some of the guys from the site destroyed the 5min mark.
Thursday, May 19, 2005
Workout of the Day
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Post load and time to comments.
24:29
Used 20kg dumbells. the first set of C+J was hard and the last set of Pull-ups was harder
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Post load and time to comments.
24:29
Used 20kg dumbells. the first set of C+J was hard and the last set of Pull-ups was harder
Wednesday, May 18, 2005
Thrusters + Pull-ups + Dips
Workout of the Day
Five rounds for time of:
Dumbbell thruster, 5 reps
5 Muscle-ups
Use 45, 35, or 25 pound dumbbells.
If needed do 5 pull-ups and 5 dips for each muscle-up.
Post time and load to comments.
21:12
subbed 25 dips and pull ups per round
Five rounds for time of:
Dumbbell thruster, 5 reps
5 Muscle-ups
Use 45, 35, or 25 pound dumbbells.
If needed do 5 pull-ups and 5 dips for each muscle-up.
Post time and load to comments.
21:12
subbed 25 dips and pull ups per round
London
Thats the tickets booked for London, this time I've booked them for the right weekend. Because I've booked it so close this time it is £22 each for me and Kenny, which is still not too bad!
Tuesday, May 17, 2005
Rest Day
CrossFit rest day
I done my 30min run this morning and it was great...cold but good.
Im also starting back kickboxing tonight.
Went to kick boxing after being away for about 2 or 3 months and guess what..fucking class was cancelled tonight!!
I done my 30min run this morning and it was great...cold but good.
Im also starting back kickboxing tonight.
Went to kick boxing after being away for about 2 or 3 months and guess what..fucking class was cancelled tonight!!
Monday, May 16, 2005
Chipper
Workout of the Day
2 rounds for time of:
35 Double-unders
35 Back extensions
35 Box jump, 20 in. box
35 Sit-ups
75 ft. Walking lunge
35 Burpees
Post time to comments
Subbed 100 rope turns for double unders..still cant do them
16:45
Went for run today, just left the house and ran for 30 mins. On the way I went through a local park and found a brilliant chin bar. Going to try and doe this every morning before I have my breakfast, not any longer or further just 30 mins.
2 rounds for time of:
35 Double-unders
35 Back extensions
35 Box jump, 20 in. box
35 Sit-ups
75 ft. Walking lunge
35 Burpees
Post time to comments
Subbed 100 rope turns for double unders..still cant do them
16:45
Went for run today, just left the house and ran for 30 mins. On the way I went through a local park and found a brilliant chin bar. Going to try and doe this every morning before I have my breakfast, not any longer or further just 30 mins.
Sunday, May 15, 2005
Getting off track
Over the last week I have gotten a bit lazy with my eating habits so as of Monday I am getting back on track. Not that I have been really bad but i have not been as strict with my self. I have noticed a difference in my recovery from training because of it and I dont like it.
Monday.....time to get it sorted!!
Monday.....time to get it sorted!!
Deadlift 7 x 5 reps
Workout of the Day
Deadlift 5-5-5-5-5-5-5 reps
Post loads to comments.
Doing this on Monday morning because I had 2 games of softball today and couldnt get to teh gym for it.
I saw the London Connections results - well done Karl, Rachel and Dan, and Graham for his excellent work as usual.
Done Monday Morning - 120/125/130/135/137.5/140/142.5kg
Deadlift 5-5-5-5-5-5-5 reps
Post loads to comments.
Doing this on Monday morning because I had 2 games of softball today and couldnt get to teh gym for it.
I saw the London Connections results - well done Karl, Rachel and Dan, and Graham for his excellent work as usual.
Done Monday Morning - 120/125/130/135/137.5/140/142.5kg
Saturday, May 14, 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.
22 rounds + pull ups + push ups
A little less than last time but still felt that I worked really hard
Also managed to get a new record in pull-ups...got 25 kipping pull ups
"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.
22 rounds + pull ups + push ups
A little less than last time but still felt that I worked really hard
Also managed to get a new record in pull-ups...got 25 kipping pull ups
Friday, May 13, 2005
Thursday, May 12, 2005
Wednesday, May 11, 2005
Split Jerk
Workout of the Day
Split Jerk 1-1-1-1-1-1-1-1-1-1
Post loads to comments
Used 60kg for all reps because I have a wee niggle in my right shoulder. Also done yesterdays W.O.D today. Glad to be back training again after 4 days out.
Split Jerk 1-1-1-1-1-1-1-1-1-1
Post loads to comments
Used 60kg for all reps because I have a wee niggle in my right shoulder. Also done yesterdays W.O.D today. Glad to be back training again after 4 days out.
Tuesday, May 10, 2005
Painstorm 2
Just booked my tickets for the bus down to London for next months Painstorm. One big problem, I should have found out what date we were having it, because I have booked it for the first Sunday in June and it isnt till the second Sunday...D'Oh!!
Workout of the Day
21-18-15-12-9-6 and 3 rep rounds for time of:
95 pound Overhead squat
L-Pull-ups
Knees-to-elbows
Post time to comments.
28:27
Done this W.O.D on Wednesday due to me being a bit ill this week. Used 40kg for the OHS. I was well chuffed that I managed to do all the L-pull ups without having to sub any tuck pull ups.
21-18-15-12-9-6 and 3 rep rounds for time of:
95 pound Overhead squat
L-Pull-ups
Knees-to-elbows
Post time to comments.
28:27
Done this W.O.D on Wednesday due to me being a bit ill this week. Used 40kg for the OHS. I was well chuffed that I managed to do all the L-pull ups without having to sub any tuck pull ups.
Monday, May 09, 2005
Judo Belts
Just got this chin up bar tonight so that I can work on my muscle ups. At the Pain-storm, Gally had his rings with him, and I couldnt do one , basically because I couldnt figure out the "false grip" and the fact that they are double fucking hard. Hopefully after reading the C.F Journal and getting some advice from Graham, I will be able to do one in the very near future.
Friday, May 06, 2005
Railway Bridge Chin
This is a picture that Jackie took of me doing a pull up from the top of a railway overpass just up from Motherwell train station!!
Workout of the Day
"Diane"
21-15-9 reps of:
Deadlift 225(110kg)
Handstand push-ups
Post time to comments.
Compare to 050409.
16:49
Over 3 mins slower than last time but I managed less negatives and more full range H.S.P.U's. I also Done 2 sets of tabata intervals on the rowing machine. I aimed to keep the distance above 100m for each 20 second interval but didnt quite manage it.
"Diane"
21-15-9 reps of:
Deadlift 225(110kg)
Handstand push-ups
Post time to comments.
Compare to 050409.
16:49
Over 3 mins slower than last time but I managed less negatives and more full range H.S.P.U's. I also Done 2 sets of tabata intervals on the rowing machine. I aimed to keep the distance above 100m for each 20 second interval but didnt quite manage it.
Wednesday, May 04, 2005
Bench Press + Squat
Workout of the Day
Bench press 3-3-3-3-3-3-3 reps.
Back Squat 3-3-3-3-3-3-3 reps.
Post loads to comments.
Bench- 80kg,90kg,100kg(fail)80kg,90kg,90kg,90kg,90kg
Squat- 100kg,110kg,120kg,125kg,120kg,125kg,125kg
also done sage 2019 35kg snatch and thrusters
Bench press 3-3-3-3-3-3-3 reps.
Back Squat 3-3-3-3-3-3-3 reps.
Post loads to comments.
Bench- 80kg,90kg,100kg(fail)80kg,90kg,90kg,90kg,90kg
Squat- 100kg,110kg,120kg,125kg,120kg,125kg,125kg
also done sage 2019 35kg snatch and thrusters
Tuesday, May 03, 2005
Squats - push ups - pull ups
Workout of the Day
Seven rounds for time of:
35 squats
25 push-ups
15 pull-ups
Post time to comments.
21:20
This is my first workout since the Painstorm, and it was a killer.
Seven rounds for time of:
35 squats
25 push-ups
15 pull-ups
Post time to comments.
21:20
This is my first workout since the Painstorm, and it was a killer.
Monday, May 02, 2005
Dating Sage
Workout of the Day
"Dating Sage "
Five rounds for time of:
95-pound Snatch, 10 reps
15 Pull-ups
75-pound Thruster, 20 reps
Post time to comments.
Not done this yet. Im not skipping it, just putting it on hold. After the Painstorm plus indoor climbing, my forearms would have exploded. I will fit it in this week some time and post my time then.
eventually got this done on wednesday night
had to drop weight for snatches to 35kg and used that for thrusters as well
20:19
"Dating Sage "
Five rounds for time of:
95-pound Snatch, 10 reps
15 Pull-ups
75-pound Thruster, 20 reps
Post time to comments.
Not done this yet. Im not skipping it, just putting it on hold. After the Painstorm plus indoor climbing, my forearms would have exploded. I will fit it in this week some time and post my time then.
eventually got this done on wednesday night
had to drop weight for snatches to 35kg and used that for thrusters as well
20:19
Sunday, May 01, 2005
Pain Storm
ATTENTION U.K CROSSFIT FANATICS
SUNDAY 1ST MAY
PAIN-STORMING
(Definition -A method of shared fitness prescription in which all members of a group spontaneously contribute ideas for inflicting pain)
TIME - 12.00PM
LOCATION - SIDCUP (Karls back garden)
Open to all members of the Crossfit Family
This time round the workout is in 3 parts.
1 Helen Race - 400m run, 21 Kettlebell Swings, 12 pull ups.
The winners of the two heats duel it out to decide the winner
2. Military "S.O.S"
Exercise - Round1 - Round2 - Round3
Pull-up - 10 20 40
Swings - 10 20 40
Push-up - 15 30 60
Run - 200m 400m 800m
Pull-up - 10 20 40
Swings - 10 20 40
Push-up - 15 30 60
Run - 200m 400m 800m
3. Secret Service Snatch Test- As many one armed snatches as you can in 5 minutes.
This can be done with any weight that you feel comfortable with, either Kettlebell, Dumbell or Barbell.
Everyone is welcome to take part, please email spikey_karl@hotmail.com with your results or post here in comments.
And the results are in-
(taken from Grahams post on the message board)
We had a great session today.
Started with the Helen races, and had a race off with the winners of the two groups.
Then we did Micheal Perry's Military SOS, which was an awesome workout...we were all screwed up after that. As such out 10min snatch test was cut down to 5mins.
Todays Results:
Helen Race
"Helen" race 1: Gally Vs Graham - Graham wins!
"Helen" race 2: Dan Vs Davie Vs Karl - Karl wins!
"Helen" race final: Graham Vs Karl - Graham wins!
Military SOS, the British civies got:
Karl - 14:09
Graham - 15:55
Dan - 16:37
Davie - 16:41 - used a 24kg kettlebell for swings!
Gally - 17:09
5 Mins snatch test:
Davie - 104, 24kg kettlebell (he got 30 in the first minute!!)
Gally - 90, 20kg Oly Bar
Graham - 115, 16kg kettlebell
Dan - 108, 16kg kettlebel
l Karl - 89, 16kg kettlebell
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