Thursday, June 30, 2005
Rest Day
Resty day today. Going on holiday on saturday, but i am taking my kettlebell and skipping ropes with me. I have got a few workouts that I hope to get done over the week.
Wednesday, June 29, 2005
Pull ups by the minute
Workout of the Day
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments
14 rounds
plus some free standing handstand practice
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments
14 rounds
plus some free standing handstand practice
Tuesday, June 28, 2005
Nancy
Workout of the Day
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
15:19
dropped the weight to 30kg and made sure every rep was as good as I could do it. last time I used the prescribed weight and my technique was awful!
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
15:19
dropped the weight to 30kg and made sure every rep was as good as I could do it. last time I used the prescribed weight and my technique was awful!
Monday, June 27, 2005
12 weeks till Certification
Got the scales back out today and Im going to be as strict as I can with the Zone, weighing my food instead of eyeballing, stopping the occasional beer thet I have been having, so that when we go to San Diego I am in the best condition I can be.
I am also going to start work on some extras before and after my WOD's especially things like handstands, bar muscle ups and other things that I have been meaning to add in and have been a wee bit lazy in getting started.
Any one got any ideas of things that I can do, either diet or training that is going to help?
I am also going to start work on some extras before and after my WOD's especially things like handstands, bar muscle ups and other things that I have been meaning to add in and have been a wee bit lazy in getting started.
Any one got any ideas of things that I can do, either diet or training that is going to help?
pull ups + sit ups + squats
Workout of the Day
Ten rounds for time of:
10 Pull-ups
20 Sit-ups
30 Squats
Post time to comments
18:34
was aiming to get this done in under 20mins so well happy with that time.
Ten rounds for time of:
10 Pull-ups
20 Sit-ups
30 Squats
Post time to comments
18:34
was aiming to get this done in under 20mins so well happy with that time.
Sunday, June 26, 2005
CrossFit Certification
So it looks like me and Karl are heading to California in September to take part in the CrossFit certification. It is being held in San Diego. Just need to get the money organised, Jackie is going to start sorting that out on Monday
Saturday, June 25, 2005
H.S.C + H.S.P.U's
Workout of the Day
21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups
Post time to comments.
6:26
Subbed incline pressups with my feet raised about 5 feet up against a fence
22kg dumbells
This is a gooooood one!!
Jackie hasnt had time to do it yet, getting organised for a B.B.Q, might get it done later
21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups
Post time to comments.
6:26
Subbed incline pressups with my feet raised about 5 feet up against a fence
22kg dumbells
This is a gooooood one!!
Jackie hasnt had time to do it yet, getting organised for a B.B.Q, might get it done later
Friday, June 24, 2005
Deadlifts
Workout of the Day
Deadlift 3-2-2-2-1-1-1-1-1
Post loads to comments
Jackies first time doing deads so just going to work on technique.
Im goin to try a little bit of weight but mouth still feels like a bag of spanners!
I done 8 sets of 3 reps with 100kg, just working on technique. For as long as I have done deadlifts it has always been Stiff Leg Dead Lifts (S.L.D.L) So tonight I made a decision to sort out my "normal " deadlift technique.
After so many years of doing on S.L.D.L's normal deadlifts are F#cking hard.
Saturday morning I will be taking Jackie through the finer points of deadlifting as she hasnt done it before.
Deadlift 3-2-2-2-1-1-1-1-1
Post loads to comments
Jackies first time doing deads so just going to work on technique.
Im goin to try a little bit of weight but mouth still feels like a bag of spanners!
I done 8 sets of 3 reps with 100kg, just working on technique. For as long as I have done deadlifts it has always been Stiff Leg Dead Lifts (S.L.D.L) So tonight I made a decision to sort out my "normal " deadlift technique.
After so many years of doing on S.L.D.L's normal deadlifts are F#cking hard.
Saturday morning I will be taking Jackie through the finer points of deadlifting as she hasnt done it before.
Thursday, June 23, 2005
Starting back
Workout of the Day
Four rounds for time of:
50 Squats
5 Muscle-ups
Post time to comments
Subbs for muscle ups 5 pullups + 5 dips per 1 muscle up
Jackie is starting this with me today so I am going to reduce the numbers for her to 25 squats and do bench dips and jumping pullups.
Jackie done really well on this one. She almost met Pukie on her second set but managed to finish the set. We changed it to 2 sets of the following for time
25 squats
25 jumping pull ups
5 bench dips
6:24
Also had Jackie doing a modified warm up with press ups, dips, jumping pull ups , squats and samson stretches.
Me on the other hand, I'm still feeling like shit from Monday so didnt do anything.
Four rounds for time of:
50 Squats
5 Muscle-ups
Post time to comments
Subbs for muscle ups 5 pullups + 5 dips per 1 muscle up
Jackie is starting this with me today so I am going to reduce the numbers for her to 25 squats and do bench dips and jumping pullups.
Jackie done really well on this one. She almost met Pukie on her second set but managed to finish the set. We changed it to 2 sets of the following for time
25 squats
25 jumping pull ups
5 bench dips
6:24
Also had Jackie doing a modified warm up with press ups, dips, jumping pull ups , squats and samson stretches.
Me on the other hand, I'm still feeling like shit from Monday so didnt do anything.
Monday, June 20, 2005
More rest days
Just got back from the dentist after getting 9 teeth taken out. That was ok. The thing that is'nt ok is the wee leaflet that says I shouldnt exercise for a couple of days in case it leads to my mouth bleeding...........shit!
I have always had a massive phobia about the dentist and had to be sedated. So it has lead to this, my own damm fault I know. But one thing that was quite strange about it was the sedative leaves you with blank spaces in your memory. I canremeber getting the injection into the vein on the back of my hand, then the next thing I remember is walking up in my bed with a mouth full of cotton wool!!
I now also look like Cleetus from The Simpsons
I have always had a massive phobia about the dentist and had to be sedated. So it has lead to this, my own damm fault I know. But one thing that was quite strange about it was the sedative leaves you with blank spaces in your memory. I canremeber getting the injection into the vein on the back of my hand, then the next thing I remember is walking up in my bed with a mouth full of cotton wool!!
I now also look like Cleetus from The Simpsons
Sunday, June 19, 2005
First day back - Chipper
Workout of the Day
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
I made the following subbs
50 regular pull ups
50 Ketlebell swings 1.5 pood
50 Thrusters with 10kg dumbells for "wall ball"
Done it in 31:47
Was aiming for under 30 mins but happy with that time.
First day back in training since the Painstorm last sunday...felling good to be back
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
I made the following subbs
50 regular pull ups
50 Ketlebell swings 1.5 pood
50 Thrusters with 10kg dumbells for "wall ball"
Done it in 31:47
Was aiming for under 30 mins but happy with that time.
First day back in training since the Painstorm last sunday...felling good to be back
Thursday, June 16, 2005
Week of rest
I've taken this whole week of as I have been feeling really run down leading up to the Painstorm. So this week I have been mostly doing ...not a lot.
Ive still done a wee bit of training but just enough to keep me ticking over. Doing the warm up every day and just recentley added in handstand practice.
I also managed to bust out a new maximum set of pull-ups...29!! This spurred me to enter the challenge set by Eugene on the message board of getting 50 pull-ups in one set by the end of November.
One other thing, I managed to find an adult gymnastic class in the local area so I am going to start that next week hopefully , if not then I will be starting when I get back from my holidays next month. the instructor is off on holiday himself the first two weeks in July.
Ive still done a wee bit of training but just enough to keep me ticking over. Doing the warm up every day and just recentley added in handstand practice.
I also managed to bust out a new maximum set of pull-ups...29!! This spurred me to enter the challenge set by Eugene on the message board of getting 50 pull-ups in one set by the end of November.
One other thing, I managed to find an adult gymnastic class in the local area so I am going to start that next week hopefully , if not then I will be starting when I get back from my holidays next month. the instructor is off on holiday himself the first two weeks in July.
Tuesday, June 14, 2005
Rest Day
Rest day today.
I managed to get a hold of just over 100kg of weight plates today, 3 small size diameter bars and a set of dumbell handles. Havent paid for them yet.
I can also get a crappy wee weider bench as well if I want, dont really want it but might just take it anyway.
I managed to get a hold of just over 100kg of weight plates today, 3 small size diameter bars and a set of dumbell handles. Havent paid for them yet.
I can also get a crappy wee weider bench as well if I want, dont really want it but might just take it anyway.
Monday, June 13, 2005
Some more pics
Below is a picture of our attempt at Hoover Ball Using homemade medicine ball and "The Tree" as the net
Next is the face of a first time Painstormer...after the storm!
And finally the face of a seasoned Painstormer...
Run + Snatch + Run
Workout of the Day
For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters
Post load and total time to comments.
Recovery from PAINSTORM so no W.O.D today
For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters
Post load and total time to comments.
Recovery from PAINSTORM so no W.O.D today
Sunday, June 12, 2005
Rubn + Muscle up + Run
Workout of the Day
For time:
Run 800 meters
30 Muscle-ups
Run 800 meters
Post time to comments.
PAINSTORM today..so no W.O.D today
For time:
Run 800 meters
30 Muscle-ups
Run 800 meters
Post time to comments.
PAINSTORM today..so no W.O.D today
Saturday, June 11, 2005
Run + Clean & Jerk + Run
Workout of the Day
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters
Post load and total time to comments.
Travelled down to London today so no W.O.D for me
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters
Post load and total time to comments.
Travelled down to London today so no W.O.D for me
Friday, June 10, 2005
Thursday, June 09, 2005
PainStorm 2
PainStorm 2
June 12th Sidcup, Kent
The gathering continues!
This months Painstorm is as follows
5 rounds for time of -
60kg cleans
15 press ups
Followed by (after short rest period)
400 M
Hang Squat Clean, Lunge, Lunge, Split Jerk 20 X 95#
30 Pull ups
400 M
Long Jumps X 30
"Branch Ball" 30 X 20#
400 M
Hang Snatch, Overhead Lunge, Overhead Lunge 20 X 45#
Slam Ball 20 X 20#
400 M
30 Kettlebell Swings X 50#
50 Push ups
Hang Squat Clean, Lunge, Lunge, Split Jerk= 1 rep (do 20 reps)
Hang Snatch, Overhead Lunge, Overhead Lunge= 1 rep (again do 20 reps)
Weights for both combination moves can be altered to suit
All CrossFit fanatics are welcome to take part
and times, subs, stories and pictures can be sent here
e-mailed to
davideaston72@hotmail.com or spikey_karl@hotmail.com
Feeling run down
I think I need some time off from training. I dont think training last week when I had the cold was a good idea because this week I feel like shit, no energy, really down in the dumps and my W.O.D's are not as full on as they should be.
So...the plan is this.
After London, I am going to train next week but the week after take a full 5 days off from. I dont think I will last the 5 days off without doing something, but I know I need some rest so that I cant get back on track with my goals.
So...the plan is this.
After London, I am going to train next week but the week after take a full 5 days off from. I dont think I will last the 5 days off without doing something, but I know I need some rest so that I cant get back on track with my goals.
My Shit computer
My computer is shit..its official
I cant get onto hotmail to check my emails, i cant get onto messenger to chat to any one and neither can Jackie.
I cant get onto hotmail to check my emails, i cant get onto messenger to chat to any one and neither can Jackie.
Wednesday, June 08, 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.
Compare to 050528.
Done this on Thursday and it was terrible. Ive had a wee niggle in my right shoulder for a wee while now and tonight it progressed from wee niggle ot FUCKIN AGONY!!
Bench 85kg -5 reps for first set then gave up
Pull ups - 22, 15, 11, 11, 10
I really need to get my shoulder looked at
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 050528.
Done this on Thursday and it was terrible. Ive had a wee niggle in my right shoulder for a wee while now and tonight it progressed from wee niggle ot FUCKIN AGONY!!
Bench 85kg -5 reps for first set then gave up
Pull ups - 22, 15, 11, 11, 10
I really need to get my shoulder looked at
Tuesday, June 07, 2005
Run 400m & Squats
Workout of the Day
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 050304.
Done this TWO seconds faster than last time....10:00 dead!
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 050304.
Done this TWO seconds faster than last time....10:00 dead!
Sunday, June 05, 2005
MMA Challenge
Workout of the Day
5 rounds for time of:
135 pound Powerclean, 10 reps
15 Push-ups
Thanks to Richard Owen for this workout introduced with this thread.
Post time to comments.
Woke up this morning feeling a lot better so I am going to go to the gym and do this first then do Cindy from yesterday. I know my Cindy score will be really shit after doing this but I want to get back on track again.
CrossFit warmup x 3
60kg power cleans with not that many touching the floor
5:10
Then did Cindy 16 rounds plus 5 + 10 + 8
5 rounds for time of:
135 pound Powerclean, 10 reps
15 Push-ups
Thanks to Richard Owen for this workout introduced with this thread.
Post time to comments.
Woke up this morning feeling a lot better so I am going to go to the gym and do this first then do Cindy from yesterday. I know my Cindy score will be really shit after doing this but I want to get back on track again.
CrossFit warmup x 3
60kg power cleans with not that many touching the floor
5:10
Then did Cindy 16 rounds plus 5 + 10 + 8
Saturday, June 04, 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 times and fractions of rounds to comments
Still feeling really drained today so not doing this. Might make an attempt on it Sunday
Did this on Sunday aftyer the MMA Challenge - 16 rounds plus 5+10+8
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post times and fractions of rounds to comments
Still feeling really drained today so not doing this. Might make an attempt on it Sunday
Did this on Sunday aftyer the MMA Challenge - 16 rounds plus 5+10+8
Friday, June 03, 2005
One arm snatch + pull up
Workout of the Day
30 rounds of:
Right-arm dumbbell snatch, 1rep
Left-arm dumbbell snatch, 1 rep
1 Weighted dumbbell pull-up
Don't change dumbbell mid-round.
Post loads for all thirty rounds and their sum for score to comments.
18kg x 1 set =54kg
22kg x 1 set =66kg
24kg x 3 sets =216kg
28kg x 5 sets =420kg
30kg x 20 sets = 1800kg
Total Score = 2556kg
This was a realy good workout. I could have probably done more sets with the 30kg, or done some sets with the 35kg's, but still had to lie down after this.
Kenny done a stormer of a session on this and managed one right/left snatch of 30kg which was very impressive as it was his first time doing dumb-bell snatches
30 rounds of:
Right-arm dumbbell snatch, 1rep
Left-arm dumbbell snatch, 1 rep
1 Weighted dumbbell pull-up
Don't change dumbbell mid-round.
Post loads for all thirty rounds and their sum for score to comments.
18kg x 1 set =54kg
22kg x 1 set =66kg
24kg x 3 sets =216kg
28kg x 5 sets =420kg
30kg x 20 sets = 1800kg
Total Score = 2556kg
This was a realy good workout. I could have probably done more sets with the 30kg, or done some sets with the 35kg's, but still had to lie down after this.
Kenny done a stormer of a session on this and managed one right/left snatch of 30kg which was very impressive as it was his first time doing dumb-bell snatches
Thursday, June 02, 2005
Rest Day
Rest day . I was going to get "Lynne" done today but got a crappy head cold so I'm not doing anything today.
Wednesday, June 01, 2005
Clean and mile run
Workout of the Day
clean 1-1-1-1-1-1-1 reps
mile run
post loads and time to comments
power cleans
60kg, 70kg, 75kg, 80kg, 85kg, 90kg missed, 90kg missed, dropped back to 70kg, 70kg
mile on treadmill at 1% incline- 5:54
clean 1-1-1-1-1-1-1 reps
mile run
post loads and time to comments
power cleans
60kg, 70kg, 75kg, 80kg, 85kg, 90kg missed, 90kg missed, dropped back to 70kg, 70kg
mile on treadmill at 1% incline- 5:54
Subscribe to:
Posts (Atom)