London Seminar

Im heading to London on Wednesday for the first CrossFit London Seminar.

Im getting the bus from Glasgow on Wednesday morning, getting to London onWednesday night and spending the day on Thursday with Andrew and Steve before getting ready for the seminar on Thursday night.

So I'll post as soon as I can and get as many photos as possible.

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 050718.

42.5kg thrusters, all sets unbroken

pull ups -first set unbroken, secon set 5/5/5, third set 3/3/3

TIME- 4:11

Couldnt beleive i beat my previous best time by 4 seconds, especially after the workout yesterday with front squats and jerk balances..CROSSFIT FUCKIN ROCKS!!!!

Rest Day

Official CrossFit rest day but doing this today

Power Snatch 5 x 5 - 30kg/30/35/40/40
Jerk Balance 5 x 5 - 30kg/35/35/40/40
Clean Pulls 5 x 5 - 50kg/50/70/70
Front Squats 5 x 5 - 60/80/80/80/60

Softball Weekend

What a weekend!

Me and Jackie were at the Festiball slow pitch softball tournament all weekend. We had 5 games on the Saturday where we only won 2, but on the Sunday we played 4 games, winning 3 including winning the final!

The tournament consists of 32 teams(I think) and there are different competitions played out by different ranked teams. Im not sure which comp we were in but we won it anyway!!

In my links bar at the side of the screen is a link to the Demons softball club, so check out our site.

Today is a rest day but Im going to try and play catch up with teh WOD's.

5km Run

Workout of the Day

Run 5km

Time 22:03

Not my fastest time but still happy with it.

Also started a beginners weightlifting programe today that I am going to incorporates into my CrosFit workouts. Done this-

Power cleans 5 x 5 - 60kg/60/65/70/75

Snatch Balance 5 x 5 - 20kg/25/25/25/25

Snatch high pull 5 x 5 - 80kg/80/80/60/60

Back squat 5 x 5 - 60kg/80/100/80/80

Rest day

rest day today but i did some training.

Done 5 sets of 5 reps of power cleans with 50kg, 3 x 5 reps of power snatch with the oly bar, a set of 3 pull ups with 20kg tied to me, then a single rep pull up with 40kg.

Feeling really good today, looking forward to tomorrows wod

New rope for tire pulling

I got this made for me a guy in the gym ( thanks Mick)

I had a tow rope for my old car that i used the last time, but it was too short and too thin. I found out that Mick works in a place that makes rope and he managed to get me 2 pieces. One is just a length of rope that is for tieing to my kettlebell and doing hand over hand pulling drills and there is this one that he made for me. It has an eye loop at one end and then splits into 2 sepertate strands theat each have a loop at the end.

If you want to see what kind of thing you can do with this set up click on the link below and right click on the top picture, then click save as. This will down load a fantastic video from Combatgrappler.com, which shows a absolute animal of a man, Zach Even-Esh demonstraining some of his training techniques that I will hopefully add to my training

http://www.combatgrappler.com/Products.html

Michael

Workout of the Day

“Michael”

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 050715.

Time - 20:27. A bit slower than last time.

Course Day 3

Me and Karl spent the afternoon at the scottish centre for sporting excellence...at the olympic lifting gym



had coaching from one of the scotland oly coaches as part of our oly lifting course



done power cleans , power snatches, split cleans and snatches, squat cleans and snatches and finished with some front squats



Karl brought in the crossfit journals for the coach to have a look at and he was very impressed and wanted to know more regarding our training

Rest Day

“It is men of action who most commonly possess the discipline and character required for both genius and success. At CrossFit doing trumps thinking, and training teaches us more about performance than reading, and experimenting reveals more than comparing theories. That is why we find ourselves disproportionately graced by the company of intelligent and successful men and woman.”

- Greg Glassman

Ramblings of me

Just thinking today that I really, really love CrossFit.

This last 3 day cycle has really beat me up big time, but I feel so much beter for actually doing the workout today. I think the "Murph" wod from Thursday was the main culprit in kicking my ass, as I am still walking like the muscles in my quads have been ripped from the bone. Today I couldnt do a single HSPU but still did the wod, instead doing negative reps, and even these reall, really hurt!

Anyway....just thought I would share that.

Davie

HSPU's + Pull ups

Workout of the Day

For time:

10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-up

Post time to comments.

17:47

all sets of hspu's done as negatives

there was no way i was able to do even one full range of movement today
this has felt like one of the hardest 3 days i have done since starting crossfit!!

SDLHP + Dips

Workout of the Day

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Post time to comments.

THAT WAS HARD!!!

Done this with 42.5kg SDLHP and bar dips x 1

There is no way I could have done the usual subb for ring dips, 2 or 3 times bar dips, especialy after gettin "Murphed" yesterday

Murph

Workout of the Day

“Murph”

For time:

1 mile
Run100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.


Time 58:30

Done this while wearing a 10kg weighted vest.

My new teef

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 050709.

Post time to comments.

CROSSFIT SCOTLAND DAY 2
Done this with Karl

Time- ??????

Stopwatch batteries died just before we were due to start so we just got it done without the clock!!!

Elizabeth

Workout of the Day

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments.
Compare to 050802.

CROSSFIT SCOTLAND

Got Karl staying for a couple of days, doing an Olympic lifting course. We hit this after the course
Davie - 60kg power cleans plus bar dips x 2Time - 8:39
Karl - 40kg squat cleans plus bar dipsTime - 9:11

Then at night we both went to gymnastics class and messed around all night doing handstands and forward rolls..good times!!

Wall ball & Pull ups

Workout of the Day

Five rounds for time of:

25 Wallball shots, 20 pound ball - 10 foot target ( usual subb- 2 x 10kg dumbell thrusters)
30 Pull-ups

Post time to comments

Time - 21:38

Subbed 2 x 10kg dumbell thrusters for the wall ball

Pyrros Dimas video

Check this video of olympic weightlifting made to look easy

http://www.putfile.com/media.php?n=Ironmind_1993_Dimas

Rest Day/Deadlifts

Official rest day today but im heading up to the gym to do the deadlifts from the other day.

Done Deadlifts today, tyring to play catch up

BWT - 85kg

3 x 130kg
2 x 140kg
2 x 150kg
2 x 160kg
1 x 162.5kg
1 x 165kg
1 x 167.5kg
1 x 170kg ( 2 times body weight woo hoo)
1 x 140kg

Nancy

Workout of the Day

"Nancy"

5 rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 050628

Time - 15:16

Used 30kg again and made sure every rep was a good deep squat.

Before this workout I was sooooooooooo tired that I was about to miss it out before I started. But after I had finished it I felt really good, although I cant wait til the rest day because I need it!!

Gym Jones Inspired workout

Missed out the WOD today to do a workout with Kenny and Derek that was inspired by a workout from the Gym Jones site.



It was -

5 x rope pull with a 24kg & a 20kg Kettlebell tied together
5 x medicine ball throws over goal posts
5 x pull ups
5 x dumbell swings with 18kg D.B

All the above three rounds for time.

Me - 4:28
Kenny - 4:25
Derek - 5:06



Followed this with one circuit of the park ( roughly 500m) with the sand bags. I had my 45kg bag, Kenny had 25kg and Derek had 10kg

Next we used my tire for sprints.

3 x 10-15 seconds sprints

Lastly - Farmers Walk with 25kg dumbells, each carrying as far as possible then switching over. We done this for 2 laps of the football pitch

This was a great workout because the guys worked really hard, everyone gave it their all ...and Derek even met Pukie!!

Kenny took loads of pictures so I will post them when I get them.

Deadlifts

Workout of the Day

Deadlift

3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 050719.

New thing on my blog

You might have noticed ( or you might not have) that I now have a tag board at the side of this blog.

This is just like a mini chat room kind of thing. So if you want to leave a comment, rant, joke anything you can think of just type in your name, then your message and hit yell.

Ill try it for a couple of days to see if anyone uses it

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 your choice of girls and rounds completed to comments.

Compare to 050717.


22 rounds with 3 or 4 seconds left on the clock. This is less than last time, but felt like i worked a whole lot harder.

The big time killer for me is the press ups, always my weakest exercise . The pull ups are no problem same with the squats, but those damm press ups......

Tyre with eyebolt

Cameron dragging my tyre

Rest Day

Rest day from training but not a rest day from making new training equipment.

Managed to get a large(ish) van tyre today thanks to Charlie, and got an eye bolt from the local DIY store.

Attached the bolt to the tyre and then attached an old tow rope I had for the car and there you have it...a trye for dragging. I will post a picture later.

Also got kick boxing tonight, hopefullly it will be a bit more energetic than last week.

Going back to the park on Thursday to do some more outdoor training.

Weekend Update

So, our wee team didnt do as well as we hoped at the tournament but we still had a really good time.

On Saturday we won 2 lost 2 and on Sunday it was 1 win and 3 losses, wich put us 16th out of 33 teams.

Big Kevin won M.V.P for the whole tournament which was a wee bonus for the team, Natty got asked to try out for the G.B Softball team, Julie got injured and had to score which meant that Janet played, Jackie played like a star and got 2 runs in one game and loads of hits through out the weekend.

As for todays WOD, I am missing it out in favour of some sandbag training down the park with Kenny and a Rutman mile attempt with my newly re-organised sand bag which is now weighing in at 45kg but is a lot looser than before which makes it easier to grasp a hold of

Oh yeah, and as you can see from the photo I got my Mohawk shaved off as it was rubbish having to gel it and spike it all the time. Back to the skin-head look which is the best hair cut for training!!

New Haircut part 3

So I got rid of the Mohawk....too much work!! I like the skin head look but Jackie really hates it

Two Days Away

This weekend ,me and Jackie are heading to the MANCHESTER SOFTBALL TOURNAMENT with the MIGHTY DEMONS SOFTBALL TEAM.

We will be playing softball all day Saturday and all day Sunday
so the WOD's for those days will be getting missed and I'll be back on Monday.

And hopefully on Monday me, Kenny and anyone else who wants to are, going to be heading to the local park with our powerbags, my sand bag, kettle bell etc for an outdoor workout and a Rutman Mile.

Rest Day

Double Unders + 200m Runs

Workout of the Day

Five rounds for time of:

35 Double-unders
Run 200 meters

Post time to comments.

I GOT IT...I FINALLY GOT IT!!

For the first time I managed to string together more than 2 double unders in a row.

On the last set i got 23 in a row.

Time - 14:27

My new hair cut part 2

Got me a new hair cut today....the beginings of a kick ass mohawk. Its still a bit short at the back, but it should be looking good by the time Im heading to the states.

My new hair cut

Jackie

Workout of the Day

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Time 8:18

Also done a Rutman mile with 35kg and got it in 14:49. So looks like I need to up the weight again

Elizabeth

Workout of the Day

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments.

Compare your time to 050523

Time 8:46

60kg Cleans
2 x bar dips = 42-30-18

Lat time I did this I only done 21-15-9 bar dips so this time doubled the reps to make the intensity that little bit harder.

I was at the dentist again today, and picked up my gum-shield. Im heading back to kickboxing tonight for the first time in months.

Rest Day

Rest day today. I was supposed to play catch up and do the OHS from yesterday, but when I got to work today it just wasnt there.

I spent about 30mins doing snatch practice that I had been reading in the CFJ and then went to gymnastics class at night.

Had a really good session there and managed to do some really good handstands and a very dodgy round-off.