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