Saturday, November 12, 2005
Linda
Workout of the Day
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 051021.
body weight 83kg
deadlift 120kg
bench 2 x 27.5kg dumb bells
clean 60kg
time : 29.48
just under a minute faster than last time, using heavier dumbells but changed to power cleans as right knee is still sore from squat cleans
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 051021.
body weight 83kg
deadlift 120kg
bench 2 x 27.5kg dumb bells
clean 60kg
time : 29.48
just under a minute faster than last time, using heavier dumbells but changed to power cleans as right knee is still sore from squat cleans
Friday, November 11, 2005
Front Squat & GHD
Workout of the Day
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
65kg front Squat
Modified bench GHD sit up
Time 13:57
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
65kg front Squat
Modified bench GHD sit up
Time 13:57
Thursday, November 10, 2005
HSPU & Pull Up
Workout of the Day
50-35-20 rep rounds of:
Handstand push-ups
Pull-ups
Post time to comments
Time 23:15
50-35-20 rep rounds of:
Handstand push-ups
Pull-ups
Post time to comments
Time 23:15
Wednesday, November 09, 2005
Rest day
Rest day, but didnt rest.
Had Kevin and Martin for P.T today and they both done "Jackie" 1000m row, 50 thrusters, 30 pullups.
After coaching Martin, I did it myself and beat my last time by 4 seconds. Also done a kettlebell workout - swings, snatches, push press, renegade row, pass throughs and cleans.
Had Kevin and Martin for P.T today and they both done "Jackie" 1000m row, 50 thrusters, 30 pullups.
After coaching Martin, I did it myself and beat my last time by 4 seconds. Also done a kettlebell workout - swings, snatches, push press, renegade row, pass throughs and cleans.
Tuesday, November 08, 2005
Jerk, Jump & Extension
Workout of the Day
Complete as many rounds in twenty minutes as you can of:
95 pound Push jerk, 15 reps
24 inch box Box Jump, 15 reps
15 Back extensions
Post time to comments.
Should have read this a bit more closley as I did push press instead of jerk
45kg x 15 push press
15 x box jump
15 x back extension
9 rounds plus push press and 7 box jumps
Complete as many rounds in twenty minutes as you can of:
95 pound Push jerk, 15 reps
24 inch box Box Jump, 15 reps
15 Back extensions
Post time to comments.
Should have read this a bit more closley as I did push press instead of jerk
45kg x 15 push press
15 x box jump
15 x back extension
9 rounds plus push press and 7 box jumps
Monday, November 07, 2005
Back Squats
Workout of the Day
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
120kg
130kg
135kg
140kg
120kg
120kg
120kg
4th rep was really close to failure so dropped the weight
Also done 3 x 8 reps of 2 24kg kettlebell front squats
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
120kg
130kg
135kg
140kg
120kg
120kg
120kg
4th rep was really close to failure so dropped the weight
Also done 3 x 8 reps of 2 24kg kettlebell front squats
Sunday, November 06, 2005
L pull ups & rope climb
Workout of the Day
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Didnt do this as I was too beat up from the Painstorm
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Didnt do this as I was too beat up from the Painstorm
Saturday, November 05, 2005
Painstorm VII
Painstorm VII
Stairway to heaven
50 down to 5 (5 step) Squats/ Press-ups
Run 400m
40 down to 4 (4 step) DB snatch (L/R)
Run 400m
30 down to 3 (3 step) Box jump/ Pull-ups
Run 400m
20 down to 2 (2 step) Dumbbell burpee, hang squat clean, thrusters/ ring dips
Run 400m
10 down to 1 (1 step) HSPU’s/ Pistol (1 rep = l,r) Run 400m
Post time, db weight and box height to comments
Eg 50 squats
45 press-ups
40 squats
35 press-ups etc.
Eg2 30 Box jumps
27 Pull-ups
24 Box jumps
21 Pull-ups etc.
That was tough
Time 1 hour 11 mins weights, step etc
Ring press ups
24kg Kettlebell for the snatches
Box was a step from the step class, 7 risers high
Dumb bells for complex 10kg
Pistols were assisted
Stairway to heaven
50 down to 5 (5 step) Squats/ Press-ups
Run 400m
40 down to 4 (4 step) DB snatch (L/R)
Run 400m
30 down to 3 (3 step) Box jump/ Pull-ups
Run 400m
20 down to 2 (2 step) Dumbbell burpee, hang squat clean, thrusters/ ring dips
Run 400m
10 down to 1 (1 step) HSPU’s/ Pistol (1 rep = l,r) Run 400m
Post time, db weight and box height to comments
Eg 50 squats
45 press-ups
40 squats
35 press-ups etc.
Eg2 30 Box jumps
27 Pull-ups
24 Box jumps
21 Pull-ups etc.
That was tough
Time 1 hour 11 mins weights, step etc
Ring press ups
24kg Kettlebell for the snatches
Box was a step from the step class, 7 risers high
Dumb bells for complex 10kg
Pistols were assisted
Friday, November 04, 2005
Thursday, November 03, 2005
Wednesday, November 02, 2005
Cleans and 2000m run
Workout of the Day
Clean 3-3-3 reps
Run 2000 meters
Clean 3-3-3 reps
Start run immediately after third set of cleans.
Attempt same three clean sets after run.
Post loads and run time to comments
60kg-70kg-75kg
Run 9:02
75kg-75kg-75kg
Run on treadmill
Clean 3-3-3 reps
Run 2000 meters
Clean 3-3-3 reps
Start run immediately after third set of cleans.
Attempt same three clean sets after run.
Post loads and run time to comments
60kg-70kg-75kg
Run 9:02
75kg-75kg-75kg
Run on treadmill
Tuesday, November 01, 2005
Monday, October 31, 2005
Bench Press & 400m runs
Workout of the Day
Five rounds for time:
135 pound Bench press, 21 reps
Run 400 meters
Post time to comments.
Time 22:10
Used 60kg for bench
Also today I did 200 pull ups while on my shift. Will test my max again on Wednesday.
Five rounds for time:
135 pound Bench press, 21 reps
Run 400 meters
Post time to comments.
Time 22:10
Used 60kg for bench
Also today I did 200 pull ups while on my shift. Will test my max again on Wednesday.
Sunday, October 30, 2005
Wall ball & Slam Ball
Workout of the Day
50-40-30-20 and 10 rep rounds of:
Wall-ball, 20 pound ball
Slam-ball, 20 pound ball
Post time to comments.
On Wall-ball and Slam-ball dropped reps don’t count. Slam-ball reps must be caught on first bounce. Wall-ball target is ten feet above floor
I subbed 10kg D.B Thrusters and 24kg K.B swings
time 19:30
50-40-30-20 and 10 rep rounds of:
Wall-ball, 20 pound ball
Slam-ball, 20 pound ball
Post time to comments.
On Wall-ball and Slam-ball dropped reps don’t count. Slam-ball reps must be caught on first bounce. Wall-ball target is ten feet above floor
I subbed 10kg D.B Thrusters and 24kg K.B swings
time 19:30
Saturday, October 29, 2005
Clean & Jerk
Workout of the Day
Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Not training today. My right knee is really sore, this has been since the dumbell squat cleans so taking today off.
Got our annual fancy dress party for the softball team tonight so Jackie has been really budy all week making costumes for us both. She is going as Cleopatra and Im going as a Roman centurion..pictures to follow!
Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Not training today. My right knee is really sore, this has been since the dumbell squat cleans so taking today off.
Got our annual fancy dress party for the softball team tonight so Jackie has been really budy all week making costumes for us both. She is going as Cleopatra and Im going as a Roman centurion..pictures to follow!
Friday, October 28, 2005
Rest Day
Rest day today
During my shift at work I done 250 press ups in sets of 5.
Also got a new P.R in pull ups...37
During my shift at work I done 250 press ups in sets of 5.
Also got a new P.R in pull ups...37
Thursday, October 27, 2005
20 secs work for 15 mins
Workout of the Day
For fifteen minutes do pull-ups for twenty seconds, then sit-ups for twenty seconds, followed by squats for twenty seconds.
Post results to comments.
No idea how many reps I got but had a great workout.
P.T tonight was with Jackie and our friend Julie. both of them done 3 sets of 400m run and 10 squats, and both were fantastic. Jackie was amazing, she was running like a demon!
For fifteen minutes do pull-ups for twenty seconds, then sit-ups for twenty seconds, followed by squats for twenty seconds.
Post results to comments.
No idea how many reps I got but had a great workout.
P.T tonight was with Jackie and our friend Julie. both of them done 3 sets of 400m run and 10 squats, and both were fantastic. Jackie was amazing, she was running like a demon!
Wednesday, October 26, 2005
D,B Squat cleans + HSPU's
Workout of the Day
For time:
50 pound Dumbbell squat cleans, 10 reps (22kg)
21 Handstand push-ups
35 pound Dumbbell squat cleans, 15 reps(16kg)
15 Handstand push-ups
25 pound Dumbbell squat cleans, 20 reps( 12kg)
9 Handstand push-ups
Post time to comments.
Take cleans from the ground each rep
Time - 14:37
Also done the bleep test with a member of the gym that has the Police fitness test this Saturday. He told me last week that he would do it with no problems, al he had to do was get to level 9.6
I ran with him as he done it and he managed to get to level 8.6 before stopping. I got to level 10 then stopped.
Today I also took a leaf out of Karls book and during my shift done a total of 200 pull ups.
Two P.T clients in today, both doing "Helen" and both kicking ass big time. Well done Brian & Sheryl!!
For time:
50 pound Dumbbell squat cleans, 10 reps (22kg)
21 Handstand push-ups
35 pound Dumbbell squat cleans, 15 reps(16kg)
15 Handstand push-ups
25 pound Dumbbell squat cleans, 20 reps( 12kg)
9 Handstand push-ups
Post time to comments.
Take cleans from the ground each rep
Time - 14:37
Also done the bleep test with a member of the gym that has the Police fitness test this Saturday. He told me last week that he would do it with no problems, al he had to do was get to level 9.6
I ran with him as he done it and he managed to get to level 8.6 before stopping. I got to level 10 then stopped.
Today I also took a leaf out of Karls book and during my shift done a total of 200 pull ups.
Two P.T clients in today, both doing "Helen" and both kicking ass big time. Well done Brian & Sheryl!!
Tuesday, October 25, 2005
K.B Snatches and Pull ups
Workout of the Day
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Greg Amundson 4:49 [video]
Post time to comments
Time 8:40
Used my 24kg Kettlebell
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Greg Amundson 4:49 [video]
Post time to comments
Time 8:40
Used my 24kg Kettlebell
Sunday, October 23, 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 050903.
Didnt do this on Sunday as me and Jackie were at a softbal tournament. Will do it before work Monday.
SCORE 396
Also got 4 muscle ups in a row tonight
"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 050903.
Didnt do this on Sunday as me and Jackie were at a softbal tournament. Will do it before work Monday.
SCORE 396
Also got 4 muscle ups in a row tonight
Saturday, October 22, 2005
Friday, October 21, 2005
Three Bars of Death
Workout of the Day
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 050723.
BWT 83kg
Deadlift 120kg
Bench 2 x 25kg D.B
Clean 60kg
Time - 30:01
Nearly 7mins slower but this time i used heavied D.B's and did full squat cleans instead of power cleans like last time.
Muscle ups went well and I managed 3 in a row today. Also tried some K.B stuff as Derek got a 24kg K.B today and I took mine in so we could nmess around with them. I managed to clean them no problem, done some push presses, renegade rows and tried swings.
Derek though managed a fantastic clean and push jerk with them..very impressive
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 050723.
BWT 83kg
Deadlift 120kg
Bench 2 x 25kg D.B
Clean 60kg
Time - 30:01
Nearly 7mins slower but this time i used heavied D.B's and did full squat cleans instead of power cleans like last time.
Muscle ups went well and I managed 3 in a row today. Also tried some K.B stuff as Derek got a 24kg K.B today and I took mine in so we could nmess around with them. I managed to clean them no problem, done some push presses, renegade rows and tried swings.
Derek though managed a fantastic clean and push jerk with them..very impressive
Thursday, October 20, 2005
Wednesday, October 19, 2005
Muscle up
At last I managed to do a muscle up on a bar!!
After trying for ever to get a muscle up, all it took was one of my friends to say " You need to do it like this" and he done one. Then I tried and got it too!!
All night at work I was doingthem and doing them until the blisters on my hands wouldnt let me do any more.
After trying for ever to get a muscle up, all it took was one of my friends to say " You need to do it like this" and he done one. Then I tried and got it too!!
All night at work I was doingthem and doing them until the blisters on my hands wouldnt let me do any more.
Tuesday, October 18, 2005
Snatch and OHS
Workout of the Day
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight. Post loads to comments.
Started at 30kg for the snatch and worked up to 42.5kg
OHS started at 20kg and moved up to 35kg
One of the Smith Machines we have at work is broken and we are now just using it as a pull ups station. Its a bit small for me but it is now so much better with the mechanism of the smith machine out of the way. I tried to do a bar muscle up on it and managed to get one elbow over the bar so I am determined to do one really soon.
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight. Post loads to comments.
Started at 30kg for the snatch and worked up to 42.5kg
OHS started at 20kg and moved up to 35kg
One of the Smith Machines we have at work is broken and we are now just using it as a pull ups station. Its a bit small for me but it is now so much better with the mechanism of the smith machine out of the way. I tried to do a bar muscle up on it and managed to get one elbow over the bar so I am determined to do one really soon.
Monday, October 17, 2005
Fat Cindy
Workout of the Day
Complete as many rounds in 20 minutes as you can of:
25 Pull-ups
50 Push-ups
75 Squats
Post rounds and fractions of rounds to comments.
Managed 3 rounds + 11 pull ups
I also managed to tweek my right shoulder a wee bit doing thte pull ups on the first set . I done the full 25 without a break but was not propereley warmed up.
Complete as many rounds in 20 minutes as you can of:
25 Pull-ups
50 Push-ups
75 Squats
Post rounds and fractions of rounds to comments.
Managed 3 rounds + 11 pull ups
I also managed to tweek my right shoulder a wee bit doing thte pull ups on the first set . I done the full 25 without a break but was not propereley warmed up.
Sunday, October 16, 2005
Saturday, October 15, 2005
Deadlifts
Workout of the day-see yesterdays deadlifts
BWT 84kg
3-120kg
3-140kg
2-150kg
2-160kg
2-160kg
1-170kg
1-172.5kg(FAIL)
1-140kg
1-140kg
1-140kg
P.T went great last night. I trained jackie in the morning and she done fantastic. I had her doing short sprints out in the garden and then 10 squats, for 3 rounds folowed by sprints and push presses for 3 rounds.
The guys doin a pull up workout, row 500m and 5 pull ups for 5 rounds. Both done really well, with each having difficulty with the pull ups, but Brian managed 2 pull ups before switching to the Gravitron.
BWT 84kg
3-120kg
3-140kg
2-150kg
2-160kg
2-160kg
1-170kg
1-172.5kg(FAIL)
1-140kg
1-140kg
1-140kg
P.T went great last night. I trained jackie in the morning and she done fantastic. I had her doing short sprints out in the garden and then 10 squats, for 3 rounds folowed by sprints and push presses for 3 rounds.
The guys doin a pull up workout, row 500m and 5 pull ups for 5 rounds. Both done really well, with each having difficulty with the pull ups, but Brian managed 2 pull ups before switching to the Gravitron.
Friday, October 14, 2005
Deadlifts
Workout of the Day
Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Compare to 050811.
Not doing this today..instead Im doing -
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball ( sub 2 x 10kg D.B Thrusters)
Post time to comments.
Compare to 050827.
Time 27:27
Subbed thrusters for wall ball
Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Compare to 050811.
Not doing this today..instead Im doing -
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball ( sub 2 x 10kg D.B Thrusters)
Post time to comments.
Compare to 050827.
Time 27:27
Subbed thrusters for wall ball
Thursday, October 13, 2005
Extra rest day
I took an extra rest day todaybecause I was really tired. The Wod was supposed to be "Kelly", but I plan on hitting it on Friday.
I had my first session with two new P.T Guys last night and it went great. got both of them back in on Friday night.
I had my first session with two new P.T Guys last night and it went great. got both of them back in on Friday night.
Wednesday, October 12, 2005
Rest Day
Much needed rest day today.
I managed to "borrow" two 20kg plates from my boss last night. They are a bit smaller than regular size plates for some reason ( made by Techno -gym) but they are like bumper plates. They aren't real bumpers but they will do for training out in the garden.
Also got 2 P.T clients today. These two clients are the guys who said I could use them as guinea pigs, giving me practice in P.T. I am going to start them off on the session plan I got from Jeff ( Thanks big guy!!) and see how they both manage with the workout.
P.T went really well got both guys back on Friday for session 2!!
I managed to "borrow" two 20kg plates from my boss last night. They are a bit smaller than regular size plates for some reason ( made by Techno -gym) but they are like bumper plates. They aren't real bumpers but they will do for training out in the garden.
Also got 2 P.T clients today. These two clients are the guys who said I could use them as guinea pigs, giving me practice in P.T. I am going to start them off on the session plan I got from Jeff ( Thanks big guy!!) and see how they both manage with the workout.
P.T went really well got both guys back on Friday for session 2!!
Tuesday, October 11, 2005
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.
Compare to 050412.
Subbed 2 x 10kg dumbell thrusters for wall ball
Score - 321
This is up by 15 points from my last time doin it at Brand X so I am really pleased with that.
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.
Compare to 050412.
Subbed 2 x 10kg dumbell thrusters for wall ball
Score - 321
This is up by 15 points from my last time doin it at Brand X so I am really pleased with that.
Monday, October 10, 2005
L Pull ups + Squats
Workout of the Day
Complete as many rounds in twenty minutes as you can of:
10 L pull-ups
20 Squats
Post rounds and fractions of round completed to comments.
I managed 9 full rounds plus 6 squats.
The L Pull Ups were very, very hard. I only managed 2 sets before switching to tucked pull ups
Complete as many rounds in twenty minutes as you can of:
10 L pull-ups
20 Squats
Post rounds and fractions of round completed to comments.
I managed 9 full rounds plus 6 squats.
The L Pull Ups were very, very hard. I only managed 2 sets before switching to tucked pull ups
Sunday, October 09, 2005
Saturday, October 08, 2005
PAINSTORM VI
PainStorm VI
For time -
400M run
15 DL X Bodyweight
15 pullups
400M Run
21 KB swings X 50#
15 HSPU
400M Run
15 DL X Bodyweight
15 pullups
400M Run
21 KB swings X 50#
15 HSPU
400M
15 DL X Bodyweight
15 pullups
400 M
21 KB swings X 50#
15 HSPU
Body weight - 80kg
I used a 22kg dumbell for the swings
Time - 26:11
For time -
400M run
15 DL X Bodyweight
15 pullups
400M Run
21 KB swings X 50#
15 HSPU
400M Run
15 DL X Bodyweight
15 pullups
400M Run
21 KB swings X 50#
15 HSPU
400M
15 DL X Bodyweight
15 pullups
400 M
21 KB swings X 50#
15 HSPU
Body weight - 80kg
I used a 22kg dumbell for the swings
Time - 26:11
Friday, October 07, 2005
100 Pull ups
Workout of the Day
100 Pull-ups
Post time to comments.
Mixed doubles assisted pull-ups, 100 reps each: Annie and Greg 4:50, Nicole and Chris 7:30. [video]
Time - 8:54
100 Pull-ups
Post time to comments.
Mixed doubles assisted pull-ups, 100 reps each: Annie and Greg 4:50, Nicole and Chris 7:30. [video]
Time - 8:54
Thursday, October 06, 2005
Deadlift + F.Sq + H.S.C + Split jerk
Workout of the Day
Deadlift 3-3-3 reps
Front squat 3-3-3 reps
Hang squat clean 3-3-3 reps
Split Jerk 3-3-3 reps
Post loads to comments.
Deadlifts - 130kg-140kg-150kg(really tough)
HSC - 60kg-70kg-70kg
Split Jerk - 60kg-60kg-60kg
Deadlift 3-3-3 reps
Front squat 3-3-3 reps
Hang squat clean 3-3-3 reps
Split Jerk 3-3-3 reps
Post loads to comments.
Deadlifts - 130kg-140kg-150kg(really tough)
HSC - 60kg-70kg-70kg
Split Jerk - 60kg-60kg-60kg
Front Squat - 70kg-80kg-85kg
Wednesday, October 05, 2005
Thrusters & muscle ups
Workout of the Day
For time - 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up ( or 3 pull ups + 3 dips per Muscle up)
Greg Amundson 8:54 [video]
Post time to comments
Subbed 3 x dips and pull ups for the muscle ups
20kg dumbells for the thrusters
Time 22:13
Was aiming to break 20 mins but the dips really killed my thrusters, couldnt get the weights up fast for love or money
For time - 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up ( or 3 pull ups + 3 dips per Muscle up)
Greg Amundson 8:54 [video]
Post time to comments
Subbed 3 x dips and pull ups for the muscle ups
20kg dumbells for the thrusters
Time 22:13
Was aiming to break 20 mins but the dips really killed my thrusters, couldnt get the weights up fast for love or money
Tuesday, October 04, 2005
Rest Day
Official CrossFit rest day.
Feel a bit beat up today, especially in the lower back. Must be those damm deadlifts and that crazy virtual shovelling!!
Feel a bit beat up today, especially in the lower back. Must be those damm deadlifts and that crazy virtual shovelling!!
Monday, October 03, 2005
Virtual Shovelling & Push Ups
Workout of the Day
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep”. Barrier is 24”.
Post time to comments
Used 10kg small diameter bar with 20kg on it
24 inch piece of card from a large box as a barrier
Time - 10:23
Liked this a lot.
I got my new digital camera last week, so today after doing the WOD I got Jackie to take a video of my clean technique. Once I figure out how to upload it to the Digital Coaching section on the message board I will do it.
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep”. Barrier is 24”.
Post time to comments
Used 10kg small diameter bar with 20kg on it
24 inch piece of card from a large box as a barrier
Time - 10:23
Liked this a lot.
I got my new digital camera last week, so today after doing the WOD I got Jackie to take a video of my clean technique. Once I figure out how to upload it to the Digital Coaching section on the message board I will do it.
Sunday, October 02, 2005
Deadlift & HSPU
Workout of the Day
9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups
Post time to comments.
Deadlifts with 102.5kg. Felt easy
HSPU's first two sets of 5 then dropped to singles, doubles and trebles.
First WOD back after a stomach bug and serious jet lagg.
9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups
Post time to comments.
Deadlifts with 102.5kg. Felt easy
HSPU's first two sets of 5 then dropped to singles, doubles and trebles.
First WOD back after a stomach bug and serious jet lagg.
Saturday, October 01, 2005
Feeling Better
Ive been feeling a bit better the last 2 days so I think I will try the Wod today.
Will post later
Will post later
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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