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!!!!

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

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!!

Big Dogs T-shirt

Check this guy out

Found this link on another site, and had to post it because the guy is amazing.

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!

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!!!

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

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!!!

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 !!!

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

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 .

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

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!!

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

Rest Day

Resty day today. Going on holiday on saturday, but i am taking my kettlebell and skipping ropes with me. I have got a few workouts that I hope to get done over the week.

Pull ups by the minute

Workout of the Day

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments


14 rounds

plus some free standing handstand practice

Nancy

Workout of the Day

"Nancy"

5 rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

15:19

dropped the weight to 30kg and made sure every rep was as good as I could do it. last time I used the prescribed weight and my technique was awful!

12 weeks till Certification

Got the scales back out today and Im going to be as strict as I can with the Zone, weighing my food instead of eyeballing, stopping the occasional beer thet I have been having, so that when we go to San Diego I am in the best condition I can be.

I am also going to start work on some extras before and after my WOD's especially things like handstands, bar muscle ups and other things that I have been meaning to add in and have been a wee bit lazy in getting started.

Any one got any ideas of things that I can do, either diet or training that is going to help?

pull ups + sit ups + squats

Workout of the Day

Ten rounds for time of:

10 Pull-ups
20 Sit-ups
30 Squats

Post time to comments

18:34

was aiming to get this done in under 20mins so well happy with that time.

CrossFit Certification

So it looks like me and Karl are heading to California in September to take part in the CrossFit certification. It is being held in San Diego. Just need to get the money organised, Jackie is going to start sorting that out on Monday

H.S.C + H.S.P.U's

Workout of the Day

21-15-9 reps of

Hang squat clean, 50 pound dumbells
Handstand push-ups

Post time to comments.

6:26

Subbed incline pressups with my feet raised about 5 feet up against a fence
22kg dumbells

This is a gooooood one!!

Jackie hasnt had time to do it yet, getting organised for a B.B.Q, might get it done later

Deadlifts

Workout of the Day

Deadlift 3-2-2-2-1-1-1-1-1

Post loads to comments

Jackies first time doing deads so just going to work on technique.

Im goin to try a little bit of weight but mouth still feels like a bag of spanners!


I done 8 sets of 3 reps with 100kg, just working on technique. For as long as I have done deadlifts it has always been Stiff Leg Dead Lifts (S.L.D.L) So tonight I made a decision to sort out my "normal " deadlift technique.

After so many years of doing on S.L.D.L's normal deadlifts are F#cking hard.

Saturday morning I will be taking Jackie through the finer points of deadlifting as she hasnt done it before.

Starting back

Workout of the Day

Four rounds for time of:

50 Squats
5 Muscle-ups

Post time to comments

Subbs for muscle ups 5 pullups + 5 dips per 1 muscle up

Jackie is starting this with me today so I am going to reduce the numbers for her to 25 squats and do bench dips and jumping pullups.

Jackie done really well on this one. She almost met Pukie on her second set but managed to finish the set. We changed it to 2 sets of the following for time

25 squats
25 jumping pull ups
5 bench dips

6:24

Also had Jackie doing a modified warm up with press ups, dips, jumping pull ups , squats and samson stretches.

Me on the other hand, I'm still feeling like shit from Monday so didnt do anything.

More rest days

Just got back from the dentist after getting 9 teeth taken out. That was ok. The thing that is'nt ok is the wee leaflet that says I shouldnt exercise for a couple of days in case it leads to my mouth bleeding...........shit!

I have always had a massive phobia about the dentist and had to be sedated. So it has lead to this, my own damm fault I know. But one thing that was quite strange about it was the sedative leaves you with blank spaces in your memory. I canremeber getting the injection into the vein on the back of my hand, then the next thing I remember is walking up in my bed with a mouth full of cotton wool!!

I now also look like Cleetus from The Simpsons

First day back - Chipper

Workout of the Day

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

I made the following subbs

50 regular pull ups
50 Ketlebell swings 1.5 pood
50 Thrusters with 10kg dumbells for "wall ball"

Done it in 31:47

Was aiming for under 30 mins but happy with that time.

First day back in training since the Painstorm last sunday...felling good to be back

Week of rest

I've taken this whole week of as I have been feeling really run down leading up to the Painstorm. So this week I have been mostly doing ...not a lot.

Ive still done a wee bit of training but just enough to keep me ticking over. Doing the warm up every day and just recentley added in handstand practice.

I also managed to bust out a new maximum set of pull-ups...29!! This spurred me to enter the challenge set by Eugene on the message board of getting 50 pull-ups in one set by the end of November.

One other thing, I managed to find an adult gymnastic class in the local area so I am going to start that next week hopefully , if not then I will be starting when I get back from my holidays next month. the instructor is off on holiday himself the first two weeks in July.

Rest Day

Rest day today.

I managed to get a hold of just over 100kg of weight plates today, 3 small size diameter bars and a set of dumbell handles. Havent paid for them yet.

I can also get a crappy wee weider bench as well if I want, dont really want it but might just take it anyway.

CrossFit UK

Some more pics

Below is a picture of our attempt at Hoover Ball Using homemade medicine ball and "The Tree" as the net



Next is the face of a first time Painstormer...after the storm!



And finally the face of a seasoned Painstormer...

Gally

Gally

Bust lip after cleaning bar to face

Combination 1

Graham

Wipe out

Gordon

Graham

Gally

PainStorm 2

Painstorm 2

Run + Snatch + Run

Workout of the Day

For time:

Run 800 meters
Snatch, 30 reps
Run 800 meters

Post load and total time to comments.

Recovery from PAINSTORM so no W.O.D today

Rubn + Muscle up + Run

Workout of the Day

For time:

Run 800 meters
30 Muscle-ups
Run 800 meters

Post time to comments.

PAINSTORM today..so no W.O.D today

Run + Clean & Jerk + Run

Workout of the Day

For time:

Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Post load and total time to comments.

Travelled down to London today so no W.O.D for me

Rest Day

Rest Day

PainStorm 2

PainStorm 2

June 12th Sidcup, Kent

The gathering continues!

This months Painstorm is as follows

5 rounds for time of -

60kg cleans
15 press ups

Followed by (after short rest period)

400 M

Hang Squat Clean, Lunge, Lunge, Split Jerk 20 X 95#

30 Pull ups

400 M

Long Jumps X 30

"Branch Ball" 30 X 20#

400 M

Hang Snatch, Overhead Lunge, Overhead Lunge 20 X 45#

Slam Ball 20 X 20#

400 M

30 Kettlebell Swings X 50#

50 Push ups

Hang Squat Clean, Lunge, Lunge, Split Jerk= 1 rep (do 20 reps)

Hang Snatch, Overhead Lunge, Overhead Lunge= 1 rep (again do 20 reps)

Weights for both combination moves can be altered to suit

All CrossFit fanatics are welcome to take part

and times, subs, stories and pictures can be sent here

e-mailed to

davideaston72@hotmail.com or spikey_karl@hotmail.com

Feeling run down

I think I need some time off from training. I dont think training last week when I had the cold was a good idea because this week I feel like shit, no energy, really down in the dumps and my W.O.D's are not as full on as they should be.

So...the plan is this.

After London, I am going to train next week but the week after take a full 5 days off from. I dont think I will last the 5 days off without doing something, but I know I need some rest so that I cant get back on track with my goals.

My Shit computer

My computer is shit..its official

I cant get onto hotmail to check my emails, i cant get onto messenger to chat to any one and neither can Jackie.

Diane

Workout of the Day

"Diane"

21-15-9 reps of:

Deadlift 225
Handstand push-ups

Post time to comments.

Compare to 050506.

Going to attempt this on Friday

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 050528.

Done this on Thursday and it was terrible. Ive had a wee niggle in my right shoulder for a wee while now and tonight it progressed from wee niggle ot FUCKIN AGONY!!

Bench 85kg -5 reps for first set then gave up
Pull ups - 22, 15, 11, 11, 10

I really need to get my shoulder looked at

Run 400m & Squats

Workout of the Day

Four rounds for time of:

Run 400 meters
50 Squats

Post time to comments.

Compare to 050304.

Done this TWO seconds faster than last time....10:00 dead!

Rest Day

Rest Day

Best smile ever!!!

MMA Challenge

Workout of the Day

5 rounds for time of:

135 pound Powerclean, 10 reps
15 Push-ups

Thanks to Richard Owen for this workout introduced with this thread.

Post time to comments.

Woke up this morning feeling a lot better so I am going to go to the gym and do this first then do Cindy from yesterday. I know my Cindy score will be really shit after doing this but I want to get back on track again.

CrossFit warmup x 3

60kg power cleans with not that many touching the floor

5:10

Then did Cindy 16 rounds plus 5 + 10 + 8

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 times and fractions of rounds to comments

Still feeling really drained today so not doing this. Might make an attempt on it Sunday


Did this on Sunday aftyer the MMA Challenge - 16 rounds plus 5+10+8

One arm snatch + pull up

Workout of the Day

30 rounds of:

Right-arm dumbbell snatch, 1rep
Left-arm dumbbell snatch, 1 rep
1 Weighted dumbbell pull-up

Don't change dumbbell mid-round.

Post loads for all thirty rounds and their sum for score to comments.

18kg x 1 set =54kg
22kg x 1 set =66kg
24kg x 3 sets =216kg
28kg x 5 sets =420kg
30kg x 20 sets = 1800kg

Total Score = 2556kg

This was a realy good workout. I could have probably done more sets with the 30kg, or done some sets with the 35kg's, but still had to lie down after this.

Kenny done a stormer of a session on this and managed one right/left snatch of 30kg which was very impressive as it was his first time doing dumb-bell snatches

Rest Day

Rest day . I was going to get "Lynne" done today but got a crappy head cold so I'm not doing anything today.

Clean and mile run

Workout of the Day

clean 1-1-1-1-1-1-1 reps
mile run

post loads and time to comments

power cleans

60kg, 70kg, 75kg, 80kg, 85kg, 90kg missed, 90kg missed, dropped back to 70kg, 70kg

mile on treadmill at 1% incline- 5:54

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.

"sell out" tabata

pull ups 17,12,7,5,5,5,5,5, - 61
push ups 24,14,10,9,9,6,6,8 - 86
sit ups 16,16,12,10,11,10,11,10 - 96
squats 24,24,24,24,22,21,22,24 - 185

total - 428

beat last time by 9 reps

Softball Tournament

Spent the whole weekend playing in the TARTAN TOURNAMENT. Had a great time...didnt play anywhere near my best but still enjoyed it. Got totally drenched on the Saturday and then sun burnt on the Sunday, great Scottish weather!

We won 2 nad lost 2 on the Saturday and then won 1 and lost 3 on the Sunday. We had a couple of really close games on the Saturday. Because one of the teams decided to leave the tournament early, we still dont know where we finished but it looks like it will either be 6th or 7th out of 16 teams. That isnt bad considering we played with our usual team and didnt have and wringers or other players drafted in especially for the tournament..like some teams!

Well done all the team, especially big Kev who got M.V.P for the tournament.

Check out the link to the demons website for some more information on our fabulous team.

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

5:09

All thrusters unbroken

all sets of pull-ups broken

Rest Day

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

Squats - OHS, Front & Back

Workout of the Day

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

OHS-30kg, 32.5kg, 35kg, 35kg, 35kg
FRONT-60kg, 70kg, 75kg, 77.5kg, 77.5kg
BACK- 120kg, 130kg, 135kg, 137.5kg, 140kg

Made sure that every rep was the best technique that I could manage

Chipper

Workout of the Day

For time:

25 Double-unders
25 Kettlebell swings, 1.5 pood
25 Sit-ups
Run 400 meters
25 Hang squat cleans, 40 pound dumbbells
25 Back Extensions
Row 500 meters
25 One-arm Snatches, 40 pound dumbells
25 Knees to elbows
Run 400 meters
25 Push press, 40 pound dumbells
25 Stiff-legged deadlifts, 40 pound dumbells

Post time to comments.


19:42

Subbed 150 jump ropes for double unders that I still cant do
24kg dumbell for K.Bell because I left mine at home....D'Oh!

Supplements

This is a post taken from the CrossFit message board , by Larry Lindeman

REALITY CHECK:

I usually throw this in the 1% catagory. Fitness obsessed folks have a tendency to obsess on the smallest details (should I take 5g of creatine or 7g) but usually miss the really big picture stuff, like... Are you:

1. Always eating lean protein, vegatables, fruits, and good fats for at least 5 meals per day?
2. Not eating junk or boxed food (you know what junk food is, don't even ask!)?
3. Doing the WOD 3 on 1 off (or a similar plan) consistantly? (Doing the CF warmup)
4. Supplimenting with fish oil?
5. Getting 8 hours of sleep a night?
6. Drinking mostly water for your beverage consumption?
7. Setting realistic goals?
8. Keeping a food and workout journal?

If your not doing all of the above, consistantly, don't even bother with suppliments, organic foods, free range meats, or ANYTHING ELSE!

Get the workouts done, eat well, consistantly, your 99% there...then look for the magic to push you the extra .0001%!

Upside down Angie

Workout of the Day

"Upside-Down Angie"

For time:

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

Post time to comments.

23:19

Squats unbroken..everything else really broken!

Elizabeth

Workout of the Day

"Elizabeth”

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments.

5:44

60kg hang power clean and bar dips

800m run + ohs + l-pullups

Workout of the Day

Three rounds for time of:

Run 800 meters
95 lb Overhead squat, 21 reps
30 L-Pull-ups

Post time to comments.

30:19 as rx'd

ohs squat technique needs a lot of work

Trampoline

Workout of the Day

Kick the kids off the trampoline and make a fool of yourself.

Post time to comments.

5km run + Cleans & push-ups

Workout of the Day

5km run

Post time to comments

Best time ever 21:31

Also tried the CHALLENGE that is on the message boards-

5 Rounds of -

60kg clean x 10 reps
15 Press-ups

Complete 5 rounds in under 5 mins.

I managed it in 6:56. I know I can get the time down on this, I just need to pace myself better. Some of the guys from the site destroyed the 5min mark.

Workout of the Day

For time:

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Post load and time to comments.


24:29

Used 20kg dumbells. the first set of C+J was hard and the last set of Pull-ups was harder

Thrusters + Pull-ups + Dips

Workout of the Day

Five rounds for time of:

Dumbbell thruster, 5 reps
5 Muscle-ups

Use 45, 35, or 25 pound dumbbells.

If needed do 5 pull-ups and 5 dips for each muscle-up.

Post time and load to comments.

21:12

subbed 25 dips and pull ups per round

London

Thats the tickets booked for London, this time I've booked them for the right weekend. Because I've booked it so close this time it is £22 each for me and Kenny, which is still not too bad!

Rest Day

CrossFit rest day

I done my 30min run this morning and it was great...cold but good.

Im also starting back kickboxing tonight.

Went to kick boxing after being away for about 2 or 3 months and guess what..fucking class was cancelled tonight!!

Chipper

Workout of the Day

2 rounds for time of:

35 Double-unders
35 Back extensions
35 Box jump, 20 in. box
35 Sit-ups
75 ft. Walking lunge
35 Burpees

Post time to comments

Subbed 100 rope turns for double unders..still cant do them

16:45

Went for run today, just left the house and ran for 30 mins. On the way I went through a local park and found a brilliant chin bar. Going to try and doe this every morning before I have my breakfast, not any longer or further just 30 mins.

Getting off track

Over the last week I have gotten a bit lazy with my eating habits so as of Monday I am getting back on track. Not that I have been really bad but i have not been as strict with my self. I have noticed a difference in my recovery from training because of it and I dont like it.


Monday.....time to get it sorted!!

Deadlift 7 x 5 reps

Workout of the Day

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

Post loads to comments.

Doing this on Monday morning because I had 2 games of softball today and couldnt get to teh gym for it.

I saw the London Connections results - well done Karl, Rachel and Dan, and Graham for his excellent work as usual.

Done Monday Morning - 120/125/130/135/137.5/140/142.5kg

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.


22 rounds + pull ups + push ups

A little less than last time but still felt that I worked really hard

Also managed to get a new record in pull-ups...got 25 kipping pull ups

Rest Day

Run 5km

Workout of the Day

Run 5km

Post time to comments

My best time ever

22:02

Split Jerk

Workout of the Day

Split Jerk 1-1-1-1-1-1-1-1-1-1

Post loads to comments

Used 60kg for all reps because I have a wee niggle in my right shoulder. Also done yesterdays W.O.D today. Glad to be back training again after 4 days out.

Painstorm 2

Just booked my tickets for the bus down to London for next months Painstorm. One big problem, I should have found out what date we were having it, because I have booked it for the first Sunday in June and it isnt till the second Sunday...D'Oh!!

Workout of the Day

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

95 pound Overhead squat
L-Pull-ups
Knees-to-elbows

Post time to comments.

28:27

Done this W.O.D on Wednesday due to me being a bit ill this week. Used 40kg for the OHS. I was well chuffed that I managed to do all the L-pull ups without having to sub any tuck pull ups.

Judo Belts

Just got this chin up bar tonight so that I can work on my muscle ups. At the Pain-storm, Gally had his rings with him, and I couldnt do one , basically because I couldnt figure out the "false grip" and the fact that they are double fucking hard. Hopefully after reading the C.F Journal and getting some advice from Graham, I will be able to do one in the very near future.

Taking some time off

Im not skiving , honest. Not well just now so will catch up!

Railway Bridge Chin

This is a picture that Jackie took of me doing a pull up from the top of a railway overpass just up from Motherwell train station!!

The Man!!

Swingers

L-sit

Run

The Boys

Tools of the Trade

Workout of the Day

"Diane"

21-15-9 reps of:

Deadlift 225(110kg)
Handstand push-ups

Post time to comments.

Compare to 050409.

16:49

Over 3 mins slower than last time but I managed less negatives and more full range H.S.P.U's. I also Done 2 sets of tabata intervals on the rowing machine. I aimed to keep the distance above 100m for each 20 second interval but didnt quite manage it.

Bench Press + Squat

Workout of the Day

Bench press 3-3-3-3-3-3-3 reps.
Back Squat 3-3-3-3-3-3-3 reps.

Post loads to comments.

Bench- 80kg,90kg,100kg(fail)80kg,90kg,90kg,90kg,90kg

Squat- 100kg,110kg,120kg,125kg,120kg,125kg,125kg

also done sage 2019 35kg snatch and thrusters

Squats - push ups - pull ups

Workout of the Day

Seven rounds for time of:

35 squats
25 push-ups
15 pull-ups

Post time to comments.

21:20

This is my first workout since the Painstorm, and it was a killer.

Dating Sage

Workout of the Day

"Dating Sage "

Five rounds for time of:

95-pound Snatch, 10 reps
15 Pull-ups
75-pound Thruster, 20 reps

Post time to comments.

Not done this yet. Im not skipping it, just putting it on hold. After the Painstorm plus indoor climbing, my forearms would have exploded. I will fit it in this week some time and post my time then.

eventually got this done on wednesday night

had to drop weight for snatches to 35kg and used that for thrusters as well

20:19

Rest Day

Official Crossfit rest day..but also Pain Storm

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