Pain Storm

ATTENTION U.K CROSSFIT FANATICS

SUNDAY 1ST MAY

PAIN-STORMING

(Definition -A method of shared fitness prescription in which all members of a group spontaneously contribute ideas for inflicting pain)

TIME - 12.00PM

LOCATION - SIDCUP (Karls back garden)

Open to all members of the Crossfit Family

This time round the workout is in 3 parts.

1 Helen Race - 400m run, 21 Kettlebell Swings, 12 pull ups.

The winners of the two heats duel it out to decide the winner

2. Military "S.O.S" -

Exercise - Round1 - Round2 - Round3
Pull-up - 10 20 40
Swings - 10 20 40
Push-up - 15 30 60
Run - 200m 400m 800m

3. Secret Service Snatch Test- As many one armed snatches as you can in 5 minutes.

This can be done with any weight that you feel comfortable with, either Kettlebell, Dumbell or Barbell.

Everyone is welcome to take part, please email spikey_karl@hotmail.com with your results or post here in comments.

And the results are in-
(taken from Grahams post on the message board)

We had a great session today.
Started with the Helen races, and had a race off with the winners of the two groups.
Then we did Micheal Perry's Military SOS, which was an awesome workout...we were all screwed up after that. As such out 10min snatch test was cut down to 5mins.

Todays Results:

Helen Race

"Helen" race 1: Gally Vs Graham - Graham wins!
"Helen" race 2: Dan Vs Davie Vs Karl - Karl wins!
"Helen" race final: Graham Vs Karl - Graham wins!

Military SOS, the British civies got:

Karl - 14:09
Graham - 15:55
Dan - 16:37
Davie - 16:41 - used a 24kg kettlebell for swings!
Gally - 17:09

5 Mins snatch test:

Davie - 104, 24kg kettlebell (he got 30 in the first minute!!)
Gally - 90, 20kg Oly Bar
Graham - 115, 16kg kettlebell
Dan - 108, 16kg kettlebel
l Karl - 89, 16kg kettlebell

Run, sit up, back ext, run

Workout of the Day

For time:

Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed

Didnt get this one done because I was on the bus to London for 9 and a half hours. Will need to try and fit it in this week some time.

400m run, lunges, 35 push ups

Workout of the Day

Five rounds for time of:

Run 400 meters
100 ft Walking
lunge35 push-ups

Post time to comments.

20:54

Workout of the Day

Three rounds, 15-12-and 9 reps, for time of:

135 pound (60kg) barbell Thrusters
45 pound(20kg) weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.

10:34

over a minute slower than last time...how did that happen??

Rest Day

Today is a rest day. Im going to make a first attempt at making the C.D for this weekends workout down in London. I will post a list of whats on it.

Dumbell C & P + Pull-ups

Workout of the Day

Complete as many rounds in 20 minutes as you can of:

35 pound dumbbell clean and press (or jerk), 10 reps
1 ascent, 15 foot rope (or 7 pull-ups)

Take dumbbells from ground to overhead each rep. Climb rope without legs or post otherwise.
Post rounds and fractions of rounds completed to comments.

11 rounds plus 1 pull up

used 16kg dumbells and subbed 7 pull-ups per round.

felt really strong today, especially on the pull-ups.


Kenny got 8 rounds plus 10 presses.

Snatch

Workout of the Day

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Didnt use any weight apart from the bar because I wanted to work on technique

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 rounds and fractions of rounds completed to comments.

23 rounds plus 4 pull ups

Last Time I did this I got 21 rounds exactly, so done a lot better this time. I found this time I could kip on all the pull ups and crank out 5 each time without breaking the sets up, so this saved me a lot of time. Unfortunately my press ups are shite and this slowed me down.

Happy Birthday Kyle

Say hello to the birthday boy...2 today.

Love you wee man xxx

Handstand

Workout of the Day

Give 30 minutes to handstand and handwalking practice.

Post summary of efforts to comments.

Run - L pullup - overhead squat

Workout of the Day

Three rounds for time of:

Run 800 meters
25 L-pull-ups
75 pound Overhead squats, 30 reps

Post time to comments.

31.05

Subbed tuck pull-ups

done this on friday because I had a stomach bug on thursday
felt really slow on the runs and the ohs really pulled on my back

Windscreen

Tonight, some random cunt broke my windscreen on my car. So tomorrow Im going to have to get it fucking fixed. I fucking hate this country!

Linda

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.

BWT- 85kg

deadlift 127.5kg
bench press 85kg
clean 62.5kg

Time- 26:50

Last time I only had 2 bars but this time I had 3 so was able to fly through it.

Rest Day

Muscle ups - deadlifts - row

Workout of the Day

Three rounds for time of:

7 Muscle-ups
225-pound Deadlift, 15 reps
Row 1000 meters

Post time to comments.

I subbed 21 pull-ups and 21 dips per round for the muscle ups.

Time 26:04

All sets of deadlifts unbroken

First set of pull-ups unbroken as well, which I am pleased with.

Clean and Jerk

Workout of the Day

Clean and jerk 1-1-1-1-1-1-1-1-1-1 reps

62.5kg
62.5kg
65kg
67.5kg
70kg
72.5kg fail
72.5kg7
2.5kg fail
72.5kg
droped to 60kg for 2 more singles

wasnt feeling this today..couldnt get my balance right at all

Angie

Workout of the Day

“Angie”

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

18:10

This was HARD!

Managed to do the pull-ups without doing singles, lots of doubles, trebles and a set of 20 to start with. When I got to the squats I made it to 84 before stopping which pissed me off, I wanted to do the full 100 without stoping.

Rest Day

Today is a rest day. Im off work for the next three days and its great when the W.O.D and my days off fall together.

Row 10km

Workout of the Day

Row 10km

Time 41:17

I also done a 10 minute Secret Service Ketlebell Snatch test with my 24kg K-Bell. This is as many one handed snatches as you can do in ten minutes.

I got 116 reps

Say hello to Olga

Say hello to my new baby....Olga, my big Russian lovely.

L-Pullups and Back Extensions

Workout of the Day

Five rounds for time of :

15 L-Pull ups
21 Back extensions

me - 11:51


KENNY - 15:19

I managed a lot more l-pull ups than last time, then subbed tuck pull ups for the rest

Fight Gone Bad

Workout of the Day

"Fight Gone Bad!"

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

I LOVE THIS WORKOUT!!

first time doin it

thrusters 10 kg d.b's - 94
s.d.l.h.p 35kg - 74
box jumps - - 78
push press 35kg - 107
row - 65

total 418 ( is that right???)

i love the push press, managed to get a really good tempo going with that.

Done this with Kenny. Check his BLOG for his results. (p.s leave him a wee hello or somethin in his coments please)

Rest Day

Done a wee bit of practice with Derek onmy snatch technique. He says that I am not leaning far enough back and not driving with my hips

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

29:33

I subbed thrusters with 10kg dumbells for the wallball.

I fell off the bench I was using for the box jumps twice

Diane

Workout of the Day

For time

21-15-9 reps of:

Deadlifts 110kg
H.S.P.U's

13:45

All deadlifts unbroken
H.S.P.U's broken and with lots of negatives.

I managed to get lots of singles, some doubles, a treble and on the first set got 4 in a row again.

Compare this too my previous attempt at "Diane"

Bench press + Pull ups

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 85kg

Bench Press 8,7,6,6,4

Pull-Ups 23(P.R) 16, 11,12,10

Personal best at pull-ups by 5 reps

Compare this to my last "Lynne"

Rest Day

Had another rest day today, definetley feeling a lot better than I did on Tuesday Night. Done a wee bit of stuff on a new thing Iv not seen before called a stability disk, a wee bit of stuff with the 20kg Kettlebell and then had my Pull-Up Challenge. Today I was expecting my new Kettlebell to arrive but it didnt turn up. What did turn up was Jackies "Powerball 250hz" "If you havent seen one before it is a gyroscope in side a plastic ball that you try to spin as fast as possible. It is absolutely brilliant. Iv only used it a couple of times since I got home from work and I can feel my forearms as if I had been doing forearm exercises at the gym.

I will post a link to the website later on

S.O.S Finished !

S.O.S Photo

S.O.S Derek

S.O.S Photo -Turkish Get Up

S.O.S Photo- Mid thruster

Extra rest day

Im taking an extra rest day this week as I have trained for the past 6 days. I hate doing this but I think I really need today and tomorrow off, I feel like shit.

D.B Thrusters + L-Pull-ups

Workout of the Day

Complete as many rounds as you can in twenty minutes of:

50 lb dumbbell thruster, 7 reps

15 L Pull-ups
Post rounds and fractions of rounds to comments.

Davie - 8 sets + thrusters (22kg D.B)+ 1 tuck pull up

Kenny - 4 sets + thrusters(16kg D.B)

I managed 3 L-Pull ups in the first set before switching to tuck pull ups

Hopefully my new kettlebell wil arrive tomorrow. I really need a day off, I feel totally run down today. This is my 6th day in a row training and I feel a bit knackered.

Might take tomorrow off...but I fucking doubt it!

Deadlift 7 x 5

Workout of the Day

Deadlift 5-5-5-5-5-5-5 reps.

Post loads to comments

100kg x 5
130kg x 5
140kg x 5
142.5kg x 5
140kg x 5
140kg x 5
140kg x 5

thought that I would be tired after yesterdays S.O.S but felt really good doing these today.

S.O.S Photos

Here are some of the photos that were taken at the S.O.S today. Hopefully there will be some from me and Derek, if he can get them downloaded from his phone.

Tools of the Trade

Karl and Rachel

Karl

Monkey Boy

Jason, Andrew, Gally

Run Forrest..Run!

Jason

Jason Chin Up

Chariots of Fire

Gally

Guys at work

Get up..

Scottish Results

And the results are in from Scotland

We used the following weights

Swings - Davie - 20kg
D.B Derek - 16kg D.B

T.G.U's - 10kg D.B

Snatch - Olympic Bar

Thrusters - Davie - 30kg bar
Derek - 20kg bar

Davie - 2 full rounds plus swings, pull ups and 10 sprints
Derek - 1 full round plus 16 sprints

That was an amazing workout, with it being Dereks first adventure in Crossfit ( he worked his arse off)

I found the T.G.U's an absolute nightmare, as well as the bastards(I switched to burpees on the second round)

Results of S.O.S

Results are in from the second S.O.S!

Below taken from Crossfit message Board

"Absolutely top drawer effort from all, nice to see some old faces and new ones all suffering together!

Karl 2 full rounds+swings and 5 pull ups
Andrew 2 full rounds
Jason 1 full round+swings, pull ups, sprints, squats, push ups and 4 TGU
Gally 1 full round+swings, pull ups, sprints, squats, push ups, TGU and 20 C+J
Max 1 full round+swings, pull ups, sprints, squats, push ups and 11 TGU
Rachel 1 full round+swings, pull ups, sprints, squats, push ups and 3 TGU

Photos to follow!

Nice little workshop on the olympic snatch, play around on the rings/kbells to cool down. Really enjoyable day!

Thanks to everyone who came and worked their socks off. Over to the Scottish contingent to put us to shame! Good luck guys! "

Its that time again

ATTENTION ALL UK CROSSFIT FANATICS

SUNDAY 3RD APRIL

2ND (UN)OFFICIAL CROSSFIT UK

SUFFER ON SUNDAY



The following is the layout for the S.O.S, and anyone willing to take part can, wherever you are.



This is a timed workout- 45mins

Do as many sets as you can

Each exercise is for 25 reps



Exercises

Kettlebell/Dumbell swings

Pull - ups

Sandbag sprints-10m (optional extra-instead of sandbag use another crossfitter)

Squats - either weighted or body-weight

Push-ups

Turkish-get-ups. With barbell, dumbell, kettlebell, choice is yours

Snatch/Clean & Jerk- choice is up to individual-either barbell, dumbell or kettlebell

Burpees or Bastards

Ring dips/pull ups/muscle ups- pick one or mix it up

Thrusters - dumbell, barbell

After completing this post completed rounds and fractions to the Karl at spikey_karl@hotmail.com

5km Run

Workout of the Day

Run 5km

Post time to Comments

24:23

My best time for 5km ever!!

Beat my last time which was 29:45

Dumbell Burpee H.S.C.T + Pull ups

Workout of the Day

21-18-15-12-9-6 and 3 rep rounds for time of:

35 lb. Dumbbell burpee, hang squat clean, thruster
Pull-ups

The “dumbbell burpee hang squat clean thruster” is a burpee with dumbbells followed by a hang squat clean and then a thruster.

Post time to comments.


16:18

managed to get the hang of kipping today and was able to fire off a set of 14 pull ups in the first set and a set of 12 in the second.

After looking at the times of everyone else that done this I think I must have done something wrong, because my time was really good in comparison to others.

I also done "Helen" tonight and was able to do it in 11:01...a fucking great workout!

Helen

Work out 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

I didn't get this done as asked today. I was out at the new gym at Irvine and I managed to get a chin up station built, used a 25kg dumb-bell for swings and set up a C2 rower to sub instead of runs. Couple of flaws to this master plan.

1. I had no clock or stopwatch to time it
2. The C2 rower had no batteries in it.

So what I did was the swings as asked, the chins as asked and subbed the C2 for one of the runs and then used a bike for the other 2, doing half a mile sprints on the bike.

Found this an O.K sub for the workout but didn't work as hard as I should have.

Went to the Magnum centre for a swim and found it is a leisure pool, and was full of kids. Me and Kenny stayed for half an hour then left.

When I got home I went out to the shack and did a kettle bell workout for half an hour.

Tomorrow if I get time Im going to try and fit Helen in as well as tomorrows W.O.D.

Rest Day

I ordered my new KETTLEBELL last night. Hopefully it will arrive this week sometime so that I have a good 3 or 4 weeks to get used to it before the S.O.S

100 L-Pullups

Workout of the Day

For time:
100 L-Pull-ups

14:06

All l-pull ups subbed with tuck pull ups. There were a few new guys in the gym today who havent seen me train before and they couldnt stop staring. Mind you I was bright red and talking to myself as I was doing the pullups, maybe that had something to do with it.

London Baby!!

Im going to London at the end of next month to take part in the S.O.S on the 1st of May.

This means that I will be getting the bus from Glasgow to London. You might think that that would be expensive. NO IT IS'NT. It is costing me £8.70 return from Glasgow to London and back. It cost me more to get home from Glasgow on a night out. Now, just in case you were wondering -

• it is going to be a 10 hour bus journey
• to stay at Karls for a night
• to kill myself training
• to face another 10 hour bus journey home
• to head straight to work on the Monday
• all for a training session with like minded crazy people.

You might find this a bit strange...as have everyone that I have told ( except Jackie), but I CANT WAIT!!! I am really looking forward to it.

Just thought I would share that.

H.S.C D.B.T + 400m run

Workout of the Day

5 rounds for time of:

45-pound Dumbbell hang squat clean thruster, 10 reps
Run 400 meters

The gym was closed to the public today so i had the whole place to myself, which meant i didnt need to run the length of the gym to get the dumbells...had them right next to me.

used treadmill and 2 x 20kg dumbells

14:01

10km Run

Workout of the Day

Run 10km

50:20

My best time ever. Beat my last time by 4:29

Rest Day

Rest day from training.

My chest is a bit sore from yesterday,but I managed to get quite a good sleep last night so I dont feel too bad. I might try and do a bit in the shack later, but I've got plans to go and meet up withthe guys for a wee drink tonight so I think I will just make the most of this day off.


On a side note.....if anyone actually reads this blog (and Im sure someone does) , can you leave me a message in either the guest book or just leave a comment. Im interested to see who is actually reading this thing!

500m row + bench press

Workout of the Day

Five rounds for time of:

Row 500 meters
135 pound Bench press, 15 reps.

20:08

all rows under 1.55

Back Squat

Workout the Day

Back Squat

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

Post loads to comments.

3 x 100kg
2 x 110kg
2 x 120kg
2 x 122.5kg
1 x 125kg
1 x 130kg
1 x 132.5kg
1 x 135kg(didnt go deep enough)
1 x 135kg

H.S.P.U's and L-Pullups

Workout of the Day

Complete as many rounds in 20 minutes as you can of:

7 Handstand push-ups
12 L-Pull-ups

5 rounds plus 1 hspu

found this really hard...but managed to get a P.B in the hspus-4 in a row

subbed tucked pull ups

Rest Day

Today is a rest day from Crossfit, but I had to do something. I went for a run down the Starthclyde park and it took me around 40 mins toget round. During the run I found a great set of stairs thatare quite long. At these I did 5 bleacher runs...run up as fast as possible , then jog down to recover. This was really good so Im going to start adding this in to my weekly training.

Snatch

Workout of the Day

Snatch 1-1-1-1-1-1-1-1-1-1 reps.

1 x 40kg
1 x 45kg
1 x 50kg
1 x 50kg
1 x 50kg
1 x 52.5kg
1 x 52.5kg
1 x 52.5kg
1 x 52.5kg
1 x 52.5kg

personal best by 2.5kg
Tried 55kg and nearly killed myself, missed it 3 times

Dumbell deadlift + rope climbs

Workout of the Day

Complete as many rounds in 20 minutes as you can of:

70 pound Dumbbell deadlift, 10 reps

3 Rope Climb, 15 ft

Post rounds and fractions of rounds completed to comments

2 x 30kg dumbells

Subbed towel pull ups for rope climbs

2 full rounds plus 10DL +38 towel pull ups

My grip was totally fried after the first set, had to drop to singles and doubles form the middle of the first set.

5 x 400m run + 21 pull ups + 21 dips

Workout of the Day

Five rounds for time of:

7 Muscle-ups
Run 400 meters

24:11

subbed 21 dips and 21 pullups for muscle ups

Also managed to do my first handstand press up today. Actually managed to do 2 in a row.

Rest Day

Extra stuff

I had to go out and work tonight because so many of the staff are sick with this stupid fucking bug thats doing the rounds.

The gym was really quiet so I tried something I've not done in ages...weighted chins.

Started off with 10kg to see how that felt. Then done 5 with 15kg. Then 3 with 20kg. 25kg for 3, follwed by 30kg for 2. Last set I thought I would go for it and done one rep with 40kg, almost got a second but just couldnt make it.

This is something I think I will add into my workout on a regular basis as I was impressed at how much weight I was able to lift.

Barbell Thrusters

Workout of the Day

Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1

1 x 60kg
1 x 65kg
1 x 70kg
1 x 75kg
1 x 80kg
1 x 80kg
1 x 82.5kg (didnt lock out arms)
1 x 82.5kg
1 x 85kg (didnt lock out)
1 x 85kg
1 x 87.5kg (fail)
1 x 85kg

Weighed myself after training and im 84kg today, so im very pleased with the 85kg thruster!

3 x 800m run + thrusters

Workout of the Day

Three rounds for time of:

Run 800 meters

50 Wallball shots, 20 pound ball

Post time to comments

20:14

I subbed 2 x 10kg dumbells for the wall ball.

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 rounds and fractions of rounds completed to comments

21 rounds with 4 seconds on the clock

Hoodie-tastic

The finished logo...its a beauty!! Cheers Dav.

Shack Workout

Done a workout in the shack today, really enjoyed it.

Warm up

press ups
sit ups
ohs with bar
sampson stretch

Workout

3 x medicine ball thruster x 15
3 x k.b swings x 21
3 x renegade row x 10
2 x clean & press x 8 each side
3 x Judo belt press ups x 12
3 x Judo belt dips x 10
Anchored sit ups - mixed between weighted, twists and regular

Karls quote

This is placed above the door in the shack.

Chipper

Workout of the Day

For time:

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 f t
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Post time to comments.

34:13

100ft lunge
50 push ups
10 really bad double unders then did about 200 single skips
25 knees to elbows...very broken
75 towel pull ups. Twisted towel around the top bars on the cable crossover .
50 box jumps
30kg overhead squat...broken
25 pull ups with my knees raised but not legs out straight
50 anchored sit ups

hard, hard, hard

Also had a game of indoor softball, which we won

Dumbell Clean and Jerk

Workout of the Day

Dumbell Clean and Jerk

5-5-5-5-5 reps.

Go heavy. Ground to overhead.

Post loads to comments

5 x 22.5kg
5 x 25kg
2 x 25kg
had to drop to 3 x 22.5kg
5 x 22.5kg ( broken )

very, very hard

After getting home from the gym, I worked out a Kettlebell routine in the shack.

It consists of -

3 x kettlebell swings x 21 reps
3 x k.b clean and press x 8 (each arm)
3 x k.b pass through x 10
3 x k.b renegade rowx 10
Judo belt press ups x 3 x 10
Judo belt dips x 3 x 10


Made an attachment for doing sit ups that means I will be able to anchor my feet to the bottom of the wall. All it consists of is a piece of 2 x 4 wood screwed to the bottom of one of the sections of wall, with enough room behind it to allow my feet to go behind.

Judo belts

My Shack

The Shack

Iv finally come up with a name for my shed/gym that i think is appropriate...the Shack!

I was looking at it from my bedroom window today and it dawned on me that it looks like an old shack you would expect to see in the swamps of Americas deep south.So there you have it ...the Shack it is then.

This is what my shed kind of looks like. I'll take a photo tomorrow of mine.

Barbara

Workout of the Day

“Barbara”

Five rounds, each for time of:
20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.


2:54
3:15
3:54
4:12
4:43

all sets of pull ups broken, last 3 sets of sit ups broken but press ups and squats unbroken.

It felt like I was really slow on this one today, but looking at some of the other times posted I feel a bit better about it. Also done a wee bit of Kettlebell stuff,but had to stop to take Cameron to karate.

Rest Day

Rest day today..thank god. I spent the whole day moving gym equipment from one gym to another...treadmills, bikes, steppers. Me, Kenny, Teemas, Gary and Jim. I left this morning at 8.30 and got home at around 7.00. So after my shower and a fantastic 5 block meal I am sitting here with a can of Guinness and a smile on my face because tomorrow is another day of Crossfit and I can't fucking wait.

Plus Im on holiday for the next 11 days...yeee haaaa!!!!!

Diane

Workout of the Day

"Diane"

21-15-9 reps of:

Deadlift 225

Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps.

It’s expected that you’ll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management – work/rest timing to optimize time– is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it.

If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk.

The point is that there’s a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics – this will be “your Diane.”

Post time and any needed modifications to comments.

Compare your time to 050201

Enlarge image

Graham, Karl, and Gally - CrossFit UK

18:37

deadlifts 110kg all unbroken

done negatives for all hspu's..still cant do a single hspu!!

The shed/gym

Thats me got the floor of the shed/gym sorted now. Went to a place that does office/factory clear outs and managed to get 5 metres of conveyor belt that is 4mm thick. A quick phone call to my Dad, and an hour later we had cut, layed, screwed the matts to the floor and I now have a double layer of matting in my shed, 8mm thick.

Photos to follow.

Also managed to blag a tin of paint off my Mum so I can finish the other wall tomorrow, and Jackie has a tin of paint for me at work that I will be acquiring as well.

5km Run

Workout of the Day

5km run

Time 29:45

First time I have ever ran 5km in under 30 mins so I am well chuffed

Thrusters + Pull ups

Workout of the Day

Three rounds, 15-12-and 9 reps, for time of:

135 pound(60kg) barbell Thrusters

45 pound (20kg)weighted Pull-ups

9:11

Almost killed me this one. All thrusters unbroken, all pull ups broken.

Unofficial Logo

My motivational pictures in my shed/gym

I had my first two workouts in my shed/gym today, first one at 8am and the other at 7pm. The one at 7pm was the first unofficial S.O.S and i managed to do it in 25:07, and without puking

SUFFER ON SUNDAY-Crossfit U.K

This Sunday is the first (un)Official Crossfit U.K "Suffer on Sunday". Some of the guys from Crossfit that live in the U.K , namely me, Karl, Peter and Graham are going to take part in a group workout in South London. I am goin to be taking part in spirit but not in body, as im up in Scotland.

We are going to be doing (subject to change) one of the base workouts-"Barbara" which is as follows

• 20 Pull-ups
• 20 Push-ups
• 40 Sit-ups
• 50 Squats

5 rounds for time.

Once the punishment is over Karl will collect all the times and any pictures that are taken of this momentus event, and post them on the Crossfit message board.

If there is anyone out there that wants to take part either in London, with me or anywhere ellse and wants details, then get in touch either by email or by going to my guest book.

Shed/gym mid-refubishment

Handstand Push ups & Pull ups

Workout of the Day

Three rounds, 21-15- and 9 reps, for time of:

Handstand push-ups

Pull-ups

Post time to comments

Didnt get this done on Saturday so I left it till Sunday morning. I spoke to Graham on messenger on Saturday morning and told him my problem with doing H.S.P.U's. He told me to do negatives and partials. Im going to start working on that today. For todays workout I just done a 21-15-9 set of pull-ups and regular press-ups.

400 Metre run + 50 Squats x 4

Workout of the Day

Four rounds for time of:

Run 400 meters

50 Squats

Post time to comments

10:07

All runs and squats unbroken

After this I done a burpee drop set with Kenny, 10-9-8-7-6-5-4-3-2-1 with little rest time between.

Aint she a beauty

My new(ish) Chin & Dip Station

This is my first pice of apparatus that I have for my very small shed-soon to be home gym. I managed to sweet talk the boss into letting me have it as it has been lying in a box room at work for a long time now. I only rembered about it yesterday, so I gave him a phone and there you have it..my very own chin & dip station.

This means that any W.O.D that I can do that doesnt require any weights or other equipment , I can now do it at home.

I wont be making this a major part of my training as I love training at the gym with the rest of the guys but it does mean that on Sunday ,I can now do the S.O.S at home, in the cold, just like the guys down in London.

Deadlifts & Push-ups

Workout of the Day

Ten rounds for time of:

135 lb Deadlift, 15 reps

15 Push-ups

Post time to comments

10:12

used 65kg for deadlifts

all deadlifts unbroken, and 7 out of 10 sets of press ups unbroken

Rest Day

45 Thrusters, 45 pull ups

Workout of the Day

Complete for time:

95 pound Thrusters, 45 reps

45 Pull-ups
Post time to comments.

8:58

Used 45kg for thrusters

I Know Crossfit