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-90kg
Bench Press-7-6-6-5-5
Pull ups- 15-7-8-9-8
Bench Press has always been poor.
Felt good that I got 15 chins, my best yet. They werent deadhang chins, included a lot of kipping but still got my best yet!
Done some core work as well.
Monday, January 31, 2005
Sunday, January 30, 2005
Sunday 30th January
Workout of the Day
"Complete as many rounds in twenty minutes as you can of:
95 pound Snatch, 5 reps
3 Muscle-ups
Post rounds and fractions of rounds completed to comments. "
5 full sets
snatch 40kg
15 chins
15 dips
completed with 3 seconds to go.
also done a core and press up circuit
weighed myself today - 14st 6lbs.-202lbs - 91.62kg
Saturday, January 29, 2005
Friday, January 28, 2005
Friday 28th of January
Workout of the Day
"Run or Row 10 K
Post time to comments"
Run-10km
54:59
Legs felt really heavy after yesterdays w.o.d
"Run or Row 10 K
Post time to comments"
Run-10km
54:59
Legs felt really heavy after yesterdays w.o.d
Thursday, January 27, 2005
Thursday 27th January
Workout of the Day
"Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Post time to comments"
34:03.
Managed to complete all sets of thrusters unbroken, but pull ups weren't.
The gym was quite busy tonight and I was getting a lot of strange looks as I was running up and down the gym, while my face was a very strange shade of red!
"Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Post time to comments"
34:03.
Managed to complete all sets of thrusters unbroken, but pull ups weren't.
The gym was quite busy tonight and I was getting a lot of strange looks as I was running up and down the gym, while my face was a very strange shade of red!
Wednesday, January 26, 2005
A few thoughts on Crossfit
Taken from the Crossfit message board.
For those of you embarking on this CrossFit thing and for those who might find utility in this statement remember that:
"If you always do what you've always done, you'll always get what you always got."
Variety is a specific part of the CrossFit method where some of your workouts will have quite a few different exercises included in one big set. It is change that makes you grow, stagnation is death.
Don't worry about over-training, worry about under-resting.
There is a thread running about the idea of back off weeks, lower effort weeks and cycling your intensity in one of the other sections. Remember that the workout breaks you down and it is during non-exercise periods when you rest that you recover and the benefits of your hard work manifest themselves.
However, you cannot rest yourself to better fitness.
When it's go time and the workout calls for intensity...attack the training as if you were a rabid pit bull on meth.
You don't have to visit with Pukie every workout, but you should at least wave to him now and then. Vary the exercise, vary the intensity, very often. Rest. Repeat. Eat.
Eugene R. Allen
For those of you embarking on this CrossFit thing and for those who might find utility in this statement remember that:
"If you always do what you've always done, you'll always get what you always got."
Variety is a specific part of the CrossFit method where some of your workouts will have quite a few different exercises included in one big set. It is change that makes you grow, stagnation is death.
Don't worry about over-training, worry about under-resting.
There is a thread running about the idea of back off weeks, lower effort weeks and cycling your intensity in one of the other sections. Remember that the workout breaks you down and it is during non-exercise periods when you rest that you recover and the benefits of your hard work manifest themselves.
However, you cannot rest yourself to better fitness.
When it's go time and the workout calls for intensity...attack the training as if you were a rabid pit bull on meth.
You don't have to visit with Pukie every workout, but you should at least wave to him now and then. Vary the exercise, vary the intensity, very often. Rest. Repeat. Eat.
Eugene R. Allen
Wednesday 26th January
Workout of the Day
"Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments. "
Deadlifts
3 x 140kg
2 x 150kg
2 x 150kg
2 x 160kg
1 x 180kg
1 x 182.5kg
1 x 185kg (personal best)
1 x 187.5kg(FAIL)
1 x 187.5kg(FAIL)
felt really strong today
"Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments. "
Deadlifts
3 x 140kg
2 x 150kg
2 x 150kg
2 x 160kg
1 x 180kg
1 x 182.5kg
1 x 185kg (personal best)
1 x 187.5kg(FAIL)
1 x 187.5kg(FAIL)
felt really strong today
Monday, January 24, 2005
Monday 24th January
Workout of the day
"For time:
30 Pull-ups
50 Kettlebell swings, 1.5 pood ( 24.5kg)
75 Sit-ups
50 Push-ups
30 Front squats, 95 pounds (43kg)
50 Back Extensions
25 Handstand push-ups
30 Hang squat cleans, 95 pounds (43kg)
30 Knees to elbows
35 Dips
21 Snatches, 95 pounds (43kg)
75 Sit-ups
Post time to comments"
31:40
Subs-24kg D.B for K.B swings
Feet up on Dumbell rack ( approx 3ft high) for H.S.P.U
Empty bar for snatch ( only just started doin it) done a mixture of sit-ups
Totally wiped out....Feeling great now!
Sunday, January 23, 2005
Sunday 23rd January
Workout of The Day
"How many times can you take 135 pounds from ground to overhead in 10 minutes?
Post method, object, and reps to comments"
135 = 61 and a bit kg20kg bar with 20kg either side= 60kg or 132pounds
Clean then a push press.
31 reps.
Didin't think that I would be able to get the weight above my head, but this was a great workout. I had Derek count my reps because I knew that I would lose count half way through.
Also done some press ups, and 5 minute row just to cool down.
Had Indoor softball practice today as well, an hour and a half of light cardio.
"How many times can you take 135 pounds from ground to overhead in 10 minutes?
Post method, object, and reps to comments"
135 = 61 and a bit kg20kg bar with 20kg either side= 60kg or 132pounds
Clean then a push press.
31 reps.
Didin't think that I would be able to get the weight above my head, but this was a great workout. I had Derek count my reps because I knew that I would lose count half way through.
Also done some press ups, and 5 minute row just to cool down.
Had Indoor softball practice today as well, an hour and a half of light cardio.
Saturday, January 22, 2005
Saturday 22nd January
Workout of The Day
"5 rounds for time of:Run 400 meters7 Muscle-ups"
Havent got access to rings so instead done 7 chins, 7 dips and .25 of a mile on treadmill - total time 13m 35secs.
Apart from the last set of chins they were unbroken, with the last set nearly killing me!
Also done 4sets of kettlebell swings with D.B's-22kg-20 reps24kg-20 reps26kg-15 reps28kg-10 reps
3 sets of press ups to failure- 51 reps, 22 reps, 15 reps.
Feel great after this workout.
Got poker tonight, training tomorrow so only 1 or 2 beers
"5 rounds for time of:Run 400 meters7 Muscle-ups"
Havent got access to rings so instead done 7 chins, 7 dips and .25 of a mile on treadmill - total time 13m 35secs.
Apart from the last set of chins they were unbroken, with the last set nearly killing me!
Also done 4sets of kettlebell swings with D.B's-22kg-20 reps24kg-20 reps26kg-15 reps28kg-10 reps
3 sets of press ups to failure- 51 reps, 22 reps, 15 reps.
Feel great after this workout.
Got poker tonight, training tomorrow so only 1 or 2 beers
Friday, January 21, 2005
Friday - Rest Day
Crossfit Rest Day
Did 5 sets of chins,
5 sets of 20 press ups,
some snatch technique and some core training with Mark
Crossfit philisophy is 3 on, 1 off, so I will be training for the next 3 days while Im off work. That means that i can train really hard without having to worry about work
Did 5 sets of chins,
5 sets of 20 press ups,
some snatch technique and some core training with Mark
Crossfit philisophy is 3 on, 1 off, so I will be training for the next 3 days while Im off work. That means that i can train really hard without having to worry about work
Thursday, January 20, 2005
Thursday 20th January
Work Out of the Day
Back Squat 3-2-2-2-1-1-1-1-1 reps
3 x 117kg
3 x 127kg
2 x 137kg
2 x 147kg
1 x 152kg
1 x 152kg
1 x 154.5kg
1 x 154.5kg
1 x 157kg(fail)
Had to use the Smith Machine because I didn't have anyone to spot me. This is a lot heavier than I have ever done for 1 reps when free weight squatting, and my techniques wasn't exactly perfect but my legs were goosed afterwards.
Also done 20 mins skipping.
Back Squat 3-2-2-2-1-1-1-1-1 reps
3 x 117kg
3 x 127kg
2 x 137kg
2 x 147kg
1 x 152kg
1 x 152kg
1 x 154.5kg
1 x 154.5kg
1 x 157kg(fail)
Had to use the Smith Machine because I didn't have anyone to spot me. This is a lot heavier than I have ever done for 1 reps when free weight squatting, and my techniques wasn't exactly perfect but my legs were goosed afterwards.
Also done 20 mins skipping.
Wednesday, January 19, 2005
Wednesday 19th January - First W.O.D
Workout of the Day
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I managed to complete 14 rounds plus 2 extra pull ups.
This was a really good workout. Trained with mark on this one as Kenny was off work with his dodgy hip. Was completely knackered after it.
Also worked on my snatch technique with Derek, and done some core training and a 5 minute row to cool down.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I managed to complete 14 rounds plus 2 extra pull ups.
This was a really good workout. Trained with mark on this one as Kenny was off work with his dodgy hip. Was completely knackered after it.
Also worked on my snatch technique with Derek, and done some core training and a 5 minute row to cool down.
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