Wednesday, September 28, 2005
Monday, September 26, 2005
Saturday, September 24, 2005
Rest and Relaxation
I had planned on taking a little rest when I got back from San Diego. However, when I eventually got home I developed a wee bit of a fever and my entire body ached from head to toe...especially my back.
So I am doing nothing till Monday, that will be 6 days since I last trained. this is also giving me time to get my shopping in so that I can start my 2 weeks of really strict Zone as of Monday.
At the seminar we were given our individual block requirements and I had been using the right number for my size - 19 blocks per day. So from Monday, Im going to get really strict again to see how much I can improve my performance and how much I can lower my body fat percentage.
So I am doing nothing till Monday, that will be 6 days since I last trained. this is also giving me time to get my shopping in so that I can start my 2 weeks of really strict Zone as of Monday.
At the seminar we were given our individual block requirements and I had been using the right number for my size - 19 blocks per day. So from Monday, Im going to get really strict again to see how much I can improve my performance and how much I can lower my body fat percentage.
Friday, September 23, 2005
Back from the States
So I made it back ( almost in one piece)
That has got to be one of the most enjoyable weeks I have had, and one of the most painful, one of the most intensive, one of the hottest and one where i missed Jackie and the kids A LOT!!
So heres what happened...
We left Karls on the Tuesday morning nice and early and got the airport on time. As we were checking in though we got taken to the side and had our bags checked. Now, we think this may have been due to us looking very suspicious in our hooded tops baseball caps and back packs!!
The flight to Charlotte was good. Food was not to bad, inflight entertainment was ok to...Im man enough to say I watched"Hitch". We only hit some small bits of turbulance but the prloblem with that was I was in the toilet at the time trying to do a pee...yes tou can see why that could have been messy.
Got to Charlotte and we had a 3 hour stop over. So what does a Scotsman and an Englishman do in a foreign place with time to kill...we went to the pub. Well 3 pubs actually. had some food and quite a few beers. Now that would have been ok, if we werent supposed to hire a car at San Diego.
Got to San Diego and decided we were to drunk to hire a car. So we hired a taxi. All Im going to say is it was expensive, but it did mean that we got to Jeffs quicker than if we were driving.
Jeff and his family were amazing, putting up 2 (almost) complete strangers for a week. We trained with Jeff on the Wednesday and Thursday with his training partner Steve, and we also took part in the Crossfit classes...Ill post results and workouts later
On the Friday, Saturday and Sunday we had the Cert, and it was amazing. Ill post more details when I find my wee note pad that I wrote all our workouts in. I have some good phots to post and some still to get developed.
The guys at Brand X are amazing making us feel at home, and also handing our asses to us on a plate!!
I had a absolutley fantastic time, and I plan on going back for another cert next year, this time taking Jackie with me.
That has got to be one of the most enjoyable weeks I have had, and one of the most painful, one of the most intensive, one of the hottest and one where i missed Jackie and the kids A LOT!!
So heres what happened...
We left Karls on the Tuesday morning nice and early and got the airport on time. As we were checking in though we got taken to the side and had our bags checked. Now, we think this may have been due to us looking very suspicious in our hooded tops baseball caps and back packs!!
The flight to Charlotte was good. Food was not to bad, inflight entertainment was ok to...Im man enough to say I watched"Hitch". We only hit some small bits of turbulance but the prloblem with that was I was in the toilet at the time trying to do a pee...yes tou can see why that could have been messy.
Got to Charlotte and we had a 3 hour stop over. So what does a Scotsman and an Englishman do in a foreign place with time to kill...we went to the pub. Well 3 pubs actually. had some food and quite a few beers. Now that would have been ok, if we werent supposed to hire a car at San Diego.
Got to San Diego and decided we were to drunk to hire a car. So we hired a taxi. All Im going to say is it was expensive, but it did mean that we got to Jeffs quicker than if we were driving.
Jeff and his family were amazing, putting up 2 (almost) complete strangers for a week. We trained with Jeff on the Wednesday and Thursday with his training partner Steve, and we also took part in the Crossfit classes...Ill post results and workouts later
On the Friday, Saturday and Sunday we had the Cert, and it was amazing. Ill post more details when I find my wee note pad that I wrote all our workouts in. I have some good phots to post and some still to get developed.
The guys at Brand X are amazing making us feel at home, and also handing our asses to us on a plate!!
I had a absolutley fantastic time, and I plan on going back for another cert next year, this time taking Jackie with me.
Sunday, September 11, 2005
Off to the States
Im heading off to Karls early doors tomorro, geting there about 6pm
Then we are off to the airport early doors to fly out at 10.40 am
So I will post as soon as I get back..taken 2 disposable cameras with me and Daves digital camera so hould have plenty of pics.
C Ya
Davie
Then we are off to the airport early doors to fly out at 10.40 am
So I will post as soon as I get back..taken 2 disposable cameras with me and Daves digital camera so hould have plenty of pics.
C Ya
Davie
Snatch pull up run x 3
Workout of the Day
Three rounds for time of:
55 pound Dumbbell (Kettlebell) Snatch, 20 reps, alternating arms
20 Pull-ups
Run 400 meters
Post time to comments.
As prescribed
Time 14:43
Three rounds for time of:
55 pound Dumbbell (Kettlebell) Snatch, 20 reps, alternating arms
20 Pull-ups
Run 400 meters
Post time to comments.
As prescribed
Time 14:43
Saturday, September 10, 2005
Some thoughts on strarting CrossFit
I was looking over some of my old posts and found this and thought I would re-post it.
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
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
Friday, September 09, 2005
Squats and Runs
Workout of the Day
Back squat, bodyweight, 21 reps
Run 200 meters
Front squat, 2/3 bodyweight, 21 reps
Run 400 meters
Overhead squat, ½ bodyweight, 21 reps
Run 800 meters
Post time to comments.
BWT 85kg
Back squat 85kg 21 reps unbroken
Front squat 65kg 21 reps unbroken
OHS 20kg bar 21 reps unbroken
Time 11:55
Back squat, bodyweight, 21 reps
Run 200 meters
Front squat, 2/3 bodyweight, 21 reps
Run 400 meters
Overhead squat, ½ bodyweight, 21 reps
Run 800 meters
Post time to comments.
BWT 85kg
Back squat 85kg 21 reps unbroken
Front squat 65kg 21 reps unbroken
OHS 20kg bar 21 reps unbroken
Time 11:55
Thursday, September 08, 2005
Paimstorm V
My Pet Rock
Partner up and each person perform 3 rounds for time:
15 X 95# Bear Complex-clean, push press, back squat, push press, return to hang clean
30 Pull ups
60 Push ups
400 M
The "pet rocks" can be a pair of 1.5 pood kettlebells, 50# dumbbells, or 45# plates.
One partner holds the pets while the other does the exercise.
You may switch when necessary, but they must not touch the ground. Pets hate to be left alone or worse yet dropped. If the "pets" are dropped or set down on the ground each partner must add 5 reps to the exercise they are doing.
Brief Rest
Partner Rutman Mile Pass the sandbag back and forth without touching the ground.
I done the solo painstorm today
45 secs holding pet rocks 45 secs doin reps of
15 bear complex - 45kg
30 pull ups
60 press ups
400m run
pet rocks 2 x 25kg dumbells
time - 58:09
Jeff is a nasty nsty man..my grip is no more..my fore arms gave up the ghost at the start of set 2!!!
DIDNT DO THE SANDBAG MILE!!
Partner up and each person perform 3 rounds for time:
15 X 95# Bear Complex-clean, push press, back squat, push press, return to hang clean
30 Pull ups
60 Push ups
400 M
The "pet rocks" can be a pair of 1.5 pood kettlebells, 50# dumbbells, or 45# plates.
One partner holds the pets while the other does the exercise.
You may switch when necessary, but they must not touch the ground. Pets hate to be left alone or worse yet dropped. If the "pets" are dropped or set down on the ground each partner must add 5 reps to the exercise they are doing.
SOLO VERSION- HOLD ROCKS FOR 45secs THEN DO AS MUCH OF SETS FOR 45secs AND REPEAT TILL COMPLETE
Brief Rest
Partner Rutman Mile Pass the sandbag back and forth without touching the ground.
I done the solo painstorm today
45 secs holding pet rocks 45 secs doin reps of
15 bear complex - 45kg
30 pull ups
60 press ups
400m run
pet rocks 2 x 25kg dumbells
time - 58:09
Jeff is a nasty nsty man..my grip is no more..my fore arms gave up the ghost at the start of set 2!!!
DIDNT DO THE SANDBAG MILE!!
Wednesday, September 07, 2005
Annie
Workout of the Day
“Annie”
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Time 8:59
I have managed at last to get the timing for double unders just about right. Most of the sets included really high numbers of reps like 28, 25, 20 10 reps so that managed to keep the time really low.
“Annie”
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Time 8:59
I have managed at last to get the timing for double unders just about right. Most of the sets included really high numbers of reps like 28, 25, 20 10 reps so that managed to keep the time really low.
Tuesday, September 06, 2005
Official Half Marathon Time/BWLA OLY COURSE
Forgot to say what my official time was.
Also heard from the man who took the BWLA olympic lifting course that me and Karl done. Both of us passed with flying colours
Unofficial time going by my watch-
2 hours 2 mins 24 secs
Official time going by "Champion-Chip" gadget that was strapped to my ankle -
2 hours 2 mins 24 secs!!!!!
Also heard from the man who took the BWLA olympic lifting course that me and Karl done. Both of us passed with flying colours
Plan for the next few days
Didnt do anything today as I thought an extra bit of rest after the run wouldnt do me any harm. So tonight I ate lots of food, watched lots of T.V and started packing my bags for America.
My plan for training over the next few days is to train Wednesday, Thursday, Friday, Saturday and Sunday then take Monday off next week due to travelling to London. Our flights are due to get to San Diego late evening so I think that will be another rest day on Tuesday then hit Brand X like a mad man and train with the guys and gals over there.
My plan for training over the next few days is to train Wednesday, Thursday, Friday, Saturday and Sunday then take Monday off next week due to travelling to London. Our flights are due to get to San Diego late evening so I think that will be another rest day on Tuesday then hit Brand X like a mad man and train with the guys and gals over there.
Rest Day
I have missed the last 3 wod's due to travlling home from London ( and having legs like hammered shit) and also the Glasgow half marathon (and having legs and knees like hammered shit). Today is a rest day but I will probably try and catch up with the wod's.
Also, we now have 4 names for the tough guy challenge in January 2006, me, Karl, Andrew and Graham.
Anyone else??
Also, we now have 4 names for the tough guy challenge in January 2006, me, Karl, Andrew and Graham.
Anyone else??
Sunday, September 04, 2005
Tough Guy challenge
Tough Guy Challenge
Me and Karl are definetly entering this in January and I think Andrew is up for it to. I think it will make a good CrossFit UK challenge
Let me know if anyone else fancies it in January 2006
Me and Karl are definetly entering this in January and I think Andrew is up for it to. I think it will make a good CrossFit UK challenge
Let me know if anyone else fancies it in January 2006
Glasgow Half Marathon
So... I did it without stopping or walking which was all I was looking for and in a time of 2 hours 2 mins ( unofficially). Ill get the actul time tomorrow when it is printed in the local paper that is sponsoring the event.
Got myself a snazzy t-shirt and a medal, and also in the goodie bag that was given out after the race was a small tin of deoderant, a bottle of water....and a chocolate biscuit which I didnt eat because Kyle saw it first.
I can safely say that my CrossFit training made a massive difference to this run. the last distance run I did outdoors was a 10km run a couple of years back and after it I was completley exhausted. This race however I did not once feel like my fitness was going to let me down. I saw people collapsing due to exhaustion and stoping due to cramps etc, but the whole wa through thte race all I could think about was the pain I was feeling in my legs because of the seminar on thursday and the pouding sensation I was getting in my knees.
CrossFit Fucking Rocks!!!!!
Half Marathon
Just leaving to go to the Glasgow Half Marathon.
Will post my time later...wish me luck!
Will post my time later...wish me luck!
Saturday, September 03, 2005
Tabata Something else
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.
Compare to 050531.
Not doing this today for 2 reasons
Number 1 - Ive got a half marathon tomorrow so want to be fresh for that
Number 2 - I still have likes like hammered shit after the seminar so can barely walk.
Will be posting some more pictures later but if you want to see them just now just click on the link below for London kettlebells who are hosting the photographs for us...thanks Ken and Steve
Click Here For Seminar Photos
"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.
Compare to 050531.
Not doing this today for 2 reasons
Number 1 - Ive got a half marathon tomorrow so want to be fresh for that
Number 2 - I still have likes like hammered shit after the seminar so can barely walk.
Will be posting some more pictures later but if you want to see them just now just click on the link below for London kettlebells who are hosting the photographs for us...thanks Ken and Steve
Click Here For Seminar Photos
London Seminar Photographs
Thanks to all the individuals who made it to the first CrosFit LondonSeminar, you guys rocked!
The picture above was taken at the Imperial War Museum, and you can see Andrew and Steve doing handstands against a part of the Berlin Wall.
So thats an Englishman and an American, doing hanstands agaist the Berlin wall, in London and photographed by a Scotsman...CrossFit Diversity!
Who would have thought a PVC pipe would feel so heavy after 3 hours!!
Above...Triple joint extension.
Above...new Olympic sport - Synchronised Overhead Squats
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