Workout of the Day
Overhead squat
3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
I have softball practice today so will be doing this in the garden when I get home
Got home from softball and was absoluteley F*CKED!!
Will do this on monday before my shift at work
Sunday, July 31, 2005
Saturday, July 30, 2005
30 Muscle Ups
Workout of the Day
For time:
30 Muscle-ups
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
I did 120 pull ups/120 dips
Time 18:49
For time:
30 Muscle-ups
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
I did 120 pull ups/120 dips
Time 18:49
Friday, July 29, 2005
Runs & Thrusters
Workout of the Day
For time:
Run 1600 meters
115 pound Thruster, 9 reps
Run 800 meters
115 pound Thruster, 15 reps
Run 400 meters
115 pound Thruster, 21 reps
Post time to comments.
Time - 20:26
Used 52.5kg for the thrusters, which i was really pleased with. Done first 2 sets unbroken then last set was broken into 5/5/4/7.
For time:
Run 1600 meters
115 pound Thruster, 9 reps
Run 800 meters
115 pound Thruster, 15 reps
Run 400 meters
115 pound Thruster, 21 reps
Post time to comments.
Time - 20:26
Used 52.5kg for the thrusters, which i was really pleased with. Done first 2 sets unbroken then last set was broken into 5/5/4/7.
Thursday, July 28, 2005
Rest Day
I weighed my sand bag today and it weighs in at 45kg. I wont be using that weight till I get the 35kg done in under 15mins but it is good to know that my S.B is F**KING heavy
Wednesday, July 27, 2005
C & J & Max Pull Ups
Workout of the Day
Seven rounds of:
Clean & Jerk, 1 rep
Max reps Pull-ups
Post C&J loads and pull-up reps to comments.
Used 60kg for all C & J which as easy enough but made sure I worked hard technique
Pull Ups - 29, 17, then had to move another bar that I couldnt kip from so 11, 8, 9, 9, 7
Also done Rutman Mile training today. Done 85 laps of the 20m bleep test area at work. This time Iused 35kg and done it in 15:32. Didnt think I was going that much slower than last time when I used 25kg. Will try it again on Friday with the 35kg and try for under 15mins
Seven rounds of:
Clean & Jerk, 1 rep
Max reps Pull-ups
Post C&J loads and pull-up reps to comments.
Used 60kg for all C & J which as easy enough but made sure I worked hard technique
Pull Ups - 29, 17, then had to move another bar that I couldnt kip from so 11, 8, 9, 9, 7
Also done Rutman Mile training today. Done 85 laps of the 20m bleep test area at work. This time Iused 35kg and done it in 15:32. Didnt think I was going that much slower than last time when I used 25kg. Will try it again on Friday with the 35kg and try for under 15mins
Tuesday, July 26, 2005
5km Run
Workout of the Day
Run 5km
Post time to comments
Time - 24.30
Not my fastest time but glad I still done it in under 25mins
Gymnastics last night was really good. Spent most of the night again working on my handstands, forward rolls and head-stands. I also asked one of the coaches to show me how to do a cartwheel but couldn't get the hang of it...thats something else for me to work on.
Run 5km
Post time to comments
Time - 24.30
Not my fastest time but glad I still done it in under 25mins
Gymnastics last night was really good. Spent most of the night again working on my handstands, forward rolls and head-stands. I also asked one of the coaches to show me how to do a cartwheel but couldn't get the hang of it...thats something else for me to work on.
Monday, July 25, 2005
Chipper
Workout of the Day
For time:
20 inch Box jump, 50 reps
15 foot Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Post time to comments.
Compare to 041115.
Subs - 50 pull ups for the rope climb & used 18kg Dumbells for the hang power cleans
Time - 20:51
Was aiming for under 20 mins but really happy with that time
I also done a Rutman mile with a 25kg sand bag. done it in 14:09. Used the area in the aerobic studio that is marked out for the 20m bleep test and done 85 laps, which is just over the mile.
Got my own army kit bag now, so heading down to the builders yard to get some sand. Also got gymnastics tonight which should be good.
For time:
20 inch Box jump, 50 reps
15 foot Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Post time to comments.
Compare to 041115.
Subs - 50 pull ups for the rope climb & used 18kg Dumbells for the hang power cleans
Time - 20:51
Was aiming for under 20 mins but really happy with that time
I also done a Rutman mile with a 25kg sand bag. done it in 14:09. Used the area in the aerobic studio that is marked out for the 20m bleep test and done 85 laps, which is just over the mile.
Got my own army kit bag now, so heading down to the builders yard to get some sand. Also got gymnastics tonight which should be good.
Sunday, July 24, 2005
Well done Karl!!
Forgot to mention that Karl proposed to Rachel at the weekend ..and she said yes!!
Congratulations to both of you from me, Jackie and the kids
Congratulations to both of you from me, Jackie and the kids
Rest Day
Rest day today, and after the last three days of training I needed it.
Went to Blair Drummond Safari Park today with Jackie, Cameron & Kyle and had a great time. Only downside was we didnt have enough time to see everything.
Went to Blair Drummond Safari Park today with Jackie, Cameron & Kyle and had a great time. Only downside was we didnt have enough time to see everything.
Saturday, July 23, 2005
Linda a.k.a The Three Bars of Death
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.
Compare to 050420.
Had to modify this one because my grip was totally fried from yesterdays L-Pull ups, and my crappy shoulder is still sore when I bench
BWT - 85kg
Deadlift 120kg
Bench 22.5kg dumb bells
Clean 60kg
Time 23:50
"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.
Compare to 050420.
Had to modify this one because my grip was totally fried from yesterdays L-Pull ups, and my crappy shoulder is still sore when I bench
BWT - 85kg
Deadlift 120kg
Bench 22.5kg dumb bells
Clean 60kg
Time 23:50
Friday, July 22, 2005
I hate computers
I have been off line for a couple of days because my computer crashed big time. I couldnt even get it to start, so i have now lost everything on my hard drive...EVERYTHING!
But as the old saying goes..."FUCK IT!!!"
I was a pit pissed off that i have lost about 100 albums and about 300-440 mp3's, but I can always down load them again.
And yes..I know I should have backed every thing up. The next person that says that to me will have to go to hospital to get my old hard drive surgically removed from there arsehole!!
On more important matters, I am trying to get myself organised for going to America in September....anyone got any suggestions for what I should take with me, what I should/shouldn't do etc
But as the old saying goes..."FUCK IT!!!"
I was a pit pissed off that i have lost about 100 albums and about 300-440 mp3's, but I can always down load them again.
And yes..I know I should have backed every thing up. The next person that says that to me will have to go to hospital to get my old hard drive surgically removed from there arsehole!!
On more important matters, I am trying to get myself organised for going to America in September....anyone got any suggestions for what I should take with me, what I should/shouldn't do etc
100 L-Pull Ups
Workout of the Day
For time:
100 L-Pull-ups
Post time to comments.
Compare to 050329.
Time : 15:02
90 ugly L-Pull Ups
10 really ugly tuck pull-ups
For time:
100 L-Pull-ups
Post time to comments.
Compare to 050329.
Time : 15:02
90 ugly L-Pull Ups
10 really ugly tuck pull-ups
Thursday, July 21, 2005
Deadlifts + O/H lunges and burpees
Playing Catch up - done both of these on Thursday
Workout of the Day for Tuesday
Deadlift
3-2-2-2-1-1-1-1-1
3 x 120kg
2 x 140kg
2 x 142.5kg
2 x 145kg
1 x 150kg
1 x 152.5kg
1 x 155kg
1 x 157.5kg
1 x 160kg
Workout of the Day for Wednesday
Rest Day
-----------------------------------------------
Workout of the Day for Thursday
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently “kiss” the ground on each lunge.
Post time to comments.
Time : 11:05
Used olympic bar for lunges, used the aerobic studio and lunged 20m each set
Workout of the Day for Tuesday
Deadlift
3-2-2-2-1-1-1-1-1
3 x 120kg
2 x 140kg
2 x 142.5kg
2 x 145kg
1 x 150kg
1 x 152.5kg
1 x 155kg
1 x 157.5kg
1 x 160kg
Workout of the Day for Wednesday
Rest Day
-----------------------------------------------
Workout of the Day for Thursday
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently “kiss” the ground on each lunge.
Post time to comments.
Time : 11:05
Used olympic bar for lunges, used the aerobic studio and lunged 20m each set
Wednesday, July 20, 2005
Tuesday, July 19, 2005
Adult Gymnastics
Forgot to mention that I was at an adults gymnastics class last night and it was amazing. I found out about it from a friend who goes to it to help with her dancing
The class consists of a warm up, stretching and then you can either just spend the time doing your own thing, or you can practice for awards. I tried vaulting, the asymetric bars, the trampet but spent most of my time practicing my handstands.
Doing a handstand on the sprung floor for the first time was very strange. I have been doing a lot of handstand practice at home and as part of my warm-ups and cool downs after training, but having someone there coaching me was brilliant. I learned where my hands should be, what to do with my body ( stop arching your back!!) and how to control myself better while Im upside down.
The other things I learned, but no one esle is impressed by was a forward roll, handstand into a forward roll and a forward roll into a handstand.
The class is on every Monday but due to my shifts at work I will only be able to make it once, maybe twice a month.
Therefore I am heading up to work tomorrow to get my shifts changed so that I can get there more often....the beauty of being the boss!
The class consists of a warm up, stretching and then you can either just spend the time doing your own thing, or you can practice for awards. I tried vaulting, the asymetric bars, the trampet but spent most of my time practicing my handstands.
Doing a handstand on the sprung floor for the first time was very strange. I have been doing a lot of handstand practice at home and as part of my warm-ups and cool downs after training, but having someone there coaching me was brilliant. I learned where my hands should be, what to do with my body ( stop arching your back!!) and how to control myself better while Im upside down.
The other things I learned, but no one esle is impressed by was a forward roll, handstand into a forward roll and a forward roll into a handstand.
The class is on every Monday but due to my shifts at work I will only be able to make it once, maybe twice a month.
Therefore I am heading up to work tomorrow to get my shifts changed so that I can get there more often....the beauty of being the boss!
Deadlifts
Workout of the Day
Deadlift
3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Having to give this a miss today as I was at the dentist again, and had to get an extraction, again!!
The dentist told me that "...its one I missed last time, couldn't see it because of all the blood!!"
Deadlift
3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Having to give this a miss today as I was at the dentist again, and had to get an extraction, again!!
The dentist told me that "...its one I missed last time, couldn't see it because of all the blood!!"
Monday, July 18, 2005
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.
Compare to 050530.
4:15
A new P.R by 54 seconds
I used the same tactic as I used yesterday for Cindy...balls to the walls. I made a decision at the start to just keep going untill the job was done, and it worked. I managed to get all the trusters unbroken and the first set of pull ups unbroken, which makes a big difference to the overall time.
Also made a start on the sand bag challenge. I dont have a sand bag yet , but what I did do was use one of the punch bags from work, which weighs 17kg, and went into the aerobics studio. The studio is marked out for the bleep test, 20 metres, and I ran this distance 100 times in just over 18 minutes.
All I need to do now is build that weight up to 85kg and drop the time to under 15 minutes to complete the challenge!!!!!
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Post time to comments.
Compare to 050530.
4:15
A new P.R by 54 seconds
I used the same tactic as I used yesterday for Cindy...balls to the walls. I made a decision at the start to just keep going untill the job was done, and it worked. I managed to get all the trusters unbroken and the first set of pull ups unbroken, which makes a big difference to the overall time.
Also made a start on the sand bag challenge. I dont have a sand bag yet , but what I did do was use one of the punch bags from work, which weighs 17kg, and went into the aerobics studio. The studio is marked out for the bleep test, 20 metres, and I ran this distance 100 times in just over 18 minutes.
All I need to do now is build that weight up to 85kg and drop the time to under 15 minutes to complete the challenge!!!!!
Sunday, July 17, 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 rouds completed to comments
Compare to 050604.
I kicked Cindys ass today!!
24 rounds plus 5 pull ups + 5 press ups, a PR by over 1 full round
I made a decision today to go balls to the wall on this WOD. Instead of my usual routine where I would have a couple of large, deep breaths at the start of every round, I just went for it on each and every round.
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rouds completed to comments
Compare to 050604.
I kicked Cindys ass today!!
24 rounds plus 5 pull ups + 5 press ups, a PR by over 1 full round
I made a decision today to go balls to the wall on this WOD. Instead of my usual routine where I would have a couple of large, deep breaths at the start of every round, I just went for it on each and every round.
Saturday, July 16, 2005
Rest Day
Im heading into Glasgow today to try and get an army kit bag so that I can make a start on my sand bag for the new challenge on the CrossFit forum.
The SANDBAG CHALLENGE is to carry a sand bag with your bodyweight for a mile in under 15:00mins
Didn't get a kit bag...couldn't find the army surplus store!!
On the plus side, I did a max set of pull ups at the gym this morning and got 32!!!!
The SANDBAG CHALLENGE is to carry a sand bag with your bodyweight for a mile in under 15:00mins
Didn't get a kit bag...couldn't find the army surplus store!!
On the plus side, I did a max set of pull ups at the gym this morning and got 32!!!!
Friday, July 15, 2005
Michael
Workout of the Day
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Post time to comments.
20:01
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Post time to comments.
20:01
Thursday, July 14, 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
Post time to comments.
Compare to 050410.
Subbed 10kg dumbell thrusters
29:13
Beat my last time by 20 seconds. I really like this workout, fell to the floor in a heap, wheezing, trying to breathe after I had finished!!
"Kelly"
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 050410.
Subbed 10kg dumbell thrusters
29:13
Beat my last time by 20 seconds. I really like this workout, fell to the floor in a heap, wheezing, trying to breathe after I had finished!!
Wednesday, July 13, 2005
Check this guy out
Found this link on another site, and had to post it because the guy is amazing.
Amazing martial arts guy!
Amazing martial arts guy!
Barbell Snatch & Rope Climb
Workout of the Day
Three rounds for time of:
95 pound barbell Snatch, 21 reps
15 foot Rope-climb, two ascents, without legs, from seated start
If you don’t have a rope, make plans to pick one up, and until then, substitute 20 pull-ups for each ascent. Snatch is squat snatch, not power snatch.
Post any needed modifications and time to completion to comments.
What is the difference between a squat snatch and a power snatch....Ediddy from CrossFit message board explains.
"...the difference is what position you catch the snatch in. if you are in a full squat w/ ass to ankles when you catch it, you just did a squat snatch. if you catch it standing or anywhere above a parallel squat, you just did a power snatch. squat snatches take more practice to perfect, but they are a more efficient way to snatch weight (because you dont have to pull the weight as high to complete the lift)."
Ediddy, July 12th 2005
17:31
I used an empty 20kg olympic bar for this to try and make sure i got squat snatches and not power snatches, and done 40 pull ups per round.
I managed squat snatches for the first 2 sets but the last on , my technique went out the window!
Three rounds for time of:
95 pound barbell Snatch, 21 reps
15 foot Rope-climb, two ascents, without legs, from seated start
If you don’t have a rope, make plans to pick one up, and until then, substitute 20 pull-ups for each ascent. Snatch is squat snatch, not power snatch.
Post any needed modifications and time to completion to comments.
What is the difference between a squat snatch and a power snatch....Ediddy from CrossFit message board explains.
"...the difference is what position you catch the snatch in. if you are in a full squat w/ ass to ankles when you catch it, you just did a squat snatch. if you catch it standing or anywhere above a parallel squat, you just did a power snatch. squat snatches take more practice to perfect, but they are a more efficient way to snatch weight (because you dont have to pull the weight as high to complete the lift)."
Ediddy, July 12th 2005
17:31
I used an empty 20kg olympic bar for this to try and make sure i got squat snatches and not power snatches, and done 40 pull ups per round.
I managed squat snatches for the first 2 sets but the last on , my technique went out the window!
Tuesday, July 12, 2005
Rest Day
Rest day today. Felling a bit shit today , was up at 2.30am because of my teeth ( or lack of teeth). Took a few painkillers and had a sleep on the couch. Going to try and get back into training tomorrow.
On a better note, I got the tickets booked and paid for for me and Karl, San Diego here we come!!!
On a better note, I got the tickets booked and paid for for me and Karl, San Diego here we come!!!
Monday, July 11, 2005
5km run
Workout of the Day
5km Run
Post time to comments
Not doing this today as I had to go to the dentist again to get yet more teeth out
Yes folks I now look even more like Cleetus....11 teeth out this time and 5 fillings!
Good news is that I am not getting any more out. Im back in next week to start getting my false teeth sorted out, and I didnt get as much sedative this time so I plan on only missing two days of training
5km Run
Post time to comments
Not doing this today as I had to go to the dentist again to get yet more teeth out
Yes folks I now look even more like Cleetus....11 teeth out this time and 5 fillings!
Good news is that I am not getting any more out. Im back in next week to start getting my false teeth sorted out, and I didnt get as much sedative this time so I plan on only missing two days of training
Sunday, July 10, 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 050608.
Last time I did this, my right shoulder really played up. So much in fact that I had to stop bench pressing after the first set
So I will try again today as I havent benched since then. However if my shoulder hurts at all, Im going to subb max push ups.
-----------------------------------------------
BW - 85kg
Bench Press - 6 reps
then switched to press ups because of my crappy shoulder
press ups - 33,16,14,13
pull ups - 30, 14,12,11,10
Personal best pull ups today, beat my last best by 1 rep...only 20 to go for eugenes challenge!!!
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 050608.
Last time I did this, my right shoulder really played up. So much in fact that I had to stop bench pressing after the first set
So I will try again today as I havent benched since then. However if my shoulder hurts at all, Im going to subb max push ups.
-----------------------------------------------
BW - 85kg
Bench Press - 6 reps
then switched to press ups because of my crappy shoulder
press ups - 33,16,14,13
pull ups - 30, 14,12,11,10
Personal best pull ups today, beat my last best by 1 rep...only 20 to go for eugenes challenge!!!
Saturday, July 09, 2005
Helen
Workout 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
Compare to 050331 . Post time to comments
9:54
was aiming for under 11 mins so VERY happy with this time. Done it on the treadmill at 1% incline and used a 24kg dumbell
took me around 10 mins to fully recover after this and had the usual comments of " Is that you just warming up?" and "what the fu*k are you doing?". Both of these comments came from guys doing bicep curls in the squat rack with belts and fu*king gloves on !!!
“Helen”
Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Compare to 050331 . Post time to comments
9:54
was aiming for under 11 mins so VERY happy with this time. Done it on the treadmill at 1% incline and used a 24kg dumbell
took me around 10 mins to fully recover after this and had the usual comments of " Is that you just warming up?" and "what the fu*k are you doing?". Both of these comments came from guys doing bicep curls in the squat rack with belts and fu*king gloves on !!!
Friday, July 08, 2005
Playing Catch Up
Workout for Yesterday
Playing catch up after a week of being a lazy bugger.
For time:
100 Squats
40 Pull-ups
80 Squats
32 Pull-ups
60 Squats
24 Pull-ups
40 Squats
16 Pull-ups
20 Squats
8 Pull-ups
Post time to comments.
17:45
Playing catch up after a week of being a lazy bugger.
For time:
100 Squats
40 Pull-ups
80 Squats
32 Pull-ups
60 Squats
24 Pull-ups
40 Squats
16 Pull-ups
20 Squats
8 Pull-ups
Post time to comments.
17:45
Back from Holidays
Thats me back from my week away with the family and we had a great time. Really relaxing, no work, lots of beer and a wee bit of training
Done a couple of runs, some sprint work on the beach a 50 rep circuit of push ups, swings, sit ups and snatches then on Wednesday done "Jonesworthy" in 22:14.
Also while I was away Andrew and Karl have got CrossFit London organised. The opening seminar is in Newham Leisure Centre in London, with guest coach Steve Seapker.
Check out the link to CrossFit London in my links bar at the side.
I am heading down to take part in this opening seminar and hopefully the rest that are to follow.
Anyone looking for information on this seminar or on anything to do with CrossFit, drop me a line .
Done a couple of runs, some sprint work on the beach a 50 rep circuit of push ups, swings, sit ups and snatches then on Wednesday done "Jonesworthy" in 22:14.
Also while I was away Andrew and Karl have got CrossFit London organised. The opening seminar is in Newham Leisure Centre in London, with guest coach Steve Seapker.
Check out the link to CrossFit London in my links bar at the side.
I am heading down to take part in this opening seminar and hopefully the rest that are to follow.
Anyone looking for information on this seminar or on anything to do with CrossFit, drop me a line .
Sunday, July 03, 2005
PainStorm III - Independence Day
PainStorm III - "Independence Day"
Location - Sidcup, Kent
Time - 12.00pm
Date - SundayJuly 3rd
On July 4, 1776, America claimed its independence from Britain and Democracy was born. To celebrate this occasion, our super chipper for this month is as follows:
10 exercises
76 reps each exercise (It was going to be 17 exercises but thats just insane!)
1. Sit up/clean and jerk complex - lie down, sit up to bottom of squat, grab bar, clean and jerk, set bar bown, sit down lie back
2. Wall Ball
3. Box jumps
4. Pull ups
5. Swings
6. Burpees
7. Knees to elbows
8. Push ups
9. Squats
10.TGU/lunge complex-tgu - lunge - lunge - lie down
( weight for all exercises and height for box jumps is your choice)
PainStorm has no boundaries- all are welcome to share in the suffering!
Anyone wanting to take part in person, contact Karl Steadman at spikey_karl@hotmail.com for directions.
For everyone else taking part, please post times, subbs, photos and comments to Karl or me at davideaston72@hotmail.com
Location - Sidcup, Kent
Time - 12.00pm
Date - SundayJuly 3rd
On July 4, 1776, America claimed its independence from Britain and Democracy was born. To celebrate this occasion, our super chipper for this month is as follows:
10 exercises
76 reps each exercise (It was going to be 17 exercises but thats just insane!)
1. Sit up/clean and jerk complex - lie down, sit up to bottom of squat, grab bar, clean and jerk, set bar bown, sit down lie back
2. Wall Ball
3. Box jumps
4. Pull ups
5. Swings
6. Burpees
7. Knees to elbows
8. Push ups
9. Squats
10.TGU/lunge complex-tgu - lunge - lunge - lie down
( weight for all exercises and height for box jumps is your choice)
PainStorm has no boundaries- all are welcome to share in the suffering!
Anyone wanting to take part in person, contact Karl Steadman at spikey_karl@hotmail.com for directions.
For everyone else taking part, please post times, subbs, photos and comments to Karl or me at davideaston72@hotmail.com
Saturday, July 02, 2005
10km Run
Workout of the Day
Run 10km
Post time to comments
Will be doing this on holiday next week
Ive got a few good workouts to look forward to next week while im on holiday. Im taking my Kettlebell with me and my skipping ropes. I will post the workouts I do when I get back
See you all next week!!
Run 10km
Post time to comments
Will be doing this on holiday next week
Ive got a few good workouts to look forward to next week while im on holiday. Im taking my Kettlebell with me and my skipping ropes. I will post the workouts I do when I get back
See you all next week!!
Friday, July 01, 2005
Squats and Push Press
Workout of the Day
For time:
80 squats
95 pound Push press, 10 reps
60 squats
95 pound Push press, 20 reps
40 squats
95 pound Push press, 30 reps
20 squats
Post time to comments.
Spent the entire day helping my fater in law move house so this is one i will need to catch up with later
For time:
80 squats
95 pound Push press, 10 reps
60 squats
95 pound Push press, 20 reps
40 squats
95 pound Push press, 30 reps
20 squats
Post time to comments.
Spent the entire day helping my fater in law move house so this is one i will need to catch up with later
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