Fancy Dress Party

 

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!

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

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!

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!!

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

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

5KM Run

Workout of the Day

Run 5K

Post time to comments.

Compare to 051019.

Time - 24:42


Over 2 mins slower than last week but I spent the whole time running thinking " Shit my back is sore!!!"

jackie does fran

 

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

Rest Day

Rest day today. Which is good because Im feeling a little banged up.

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.

5km Run

Workout of the Day

Run 5K

Post time to comments.

Compare to 050919.

Time - 22:02

Cant seem to get it under 20mins

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.

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.

Rest Day

Rest Day today

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.

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

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.

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!!

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.

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

J.T

Workout of the Day

“J.T.”

21-15-9 reps of:

Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 050706.

Subbed 2 x bar dips

Time 18:52

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

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

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

Front Squat - 70kg-80kg-85kg

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

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!!

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.

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.

Feeling Better

Ive been feeling a bit better the last 2 days so I think I will try the Wod today.

Will post later

ill

Im sick..not training!

Why you should Olympic lift

Read this to find out why you should OLYMPIC LIFT

Rest Day

Official CrossFit Rest Day- back on track

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.

Kyle can "Mess You Up"

 

Me and Coach Glassman

 

Muscle-up Basics

 

Connor during Frelen

 

Jeff during Frelen

 

Team Photo

 

CrossFit Certification September

 

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.

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

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

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

Painstorm V

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

Pull ups

Got a new P.R onWednesday and forgot to post it

33

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.

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!!

Snatch

Workout of the Day

Snatch 15-12-9 reps

This is three sets with any rest needed between sets. Touch and go at ground only.

Post load to comments.

Compare to 030906.

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.

More Seminar Photos

Official Half Marathon Time/BWLA OLY COURSE

Forgot to say what my official time was.

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.

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??

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

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!

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

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

London Seminar

Im heading to London on Wednesday for the first CrossFit London Seminar.

Im getting the bus from Glasgow on Wednesday morning, getting to London onWednesday night and spending the day on Thursday with Andrew and Steve before getting ready for the seminar on Thursday night.

So I'll post as soon as I can and get as many photos as possible.

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.

Compare to 050718.

42.5kg thrusters, all sets unbroken

pull ups -first set unbroken, secon set 5/5/5, third set 3/3/3

TIME- 4:11

Couldnt beleive i beat my previous best time by 4 seconds, especially after the workout yesterday with front squats and jerk balances..CROSSFIT FUCKIN ROCKS!!!!

Rest Day

Official CrossFit rest day but doing this today

Power Snatch 5 x 5 - 30kg/30/35/40/40
Jerk Balance 5 x 5 - 30kg/35/35/40/40
Clean Pulls 5 x 5 - 50kg/50/70/70
Front Squats 5 x 5 - 60/80/80/80/60

Softball Weekend

What a weekend!

Me and Jackie were at the Festiball slow pitch softball tournament all weekend. We had 5 games on the Saturday where we only won 2, but on the Sunday we played 4 games, winning 3 including winning the final!

The tournament consists of 32 teams(I think) and there are different competitions played out by different ranked teams. Im not sure which comp we were in but we won it anyway!!

In my links bar at the side of the screen is a link to the Demons softball club, so check out our site.

Today is a rest day but Im going to try and play catch up with teh WOD's.

5km Run

Workout of the Day

Run 5km

Time 22:03

Not my fastest time but still happy with it.

Also started a beginners weightlifting programe today that I am going to incorporates into my CrosFit workouts. Done this-

Power cleans 5 x 5 - 60kg/60/65/70/75

Snatch Balance 5 x 5 - 20kg/25/25/25/25

Snatch high pull 5 x 5 - 80kg/80/80/60/60

Back squat 5 x 5 - 60kg/80/100/80/80

Rest day

rest day today but i did some training.

Done 5 sets of 5 reps of power cleans with 50kg, 3 x 5 reps of power snatch with the oly bar, a set of 3 pull ups with 20kg tied to me, then a single rep pull up with 40kg.

Feeling really good today, looking forward to tomorrows wod

New rope for tire pulling

I got this made for me a guy in the gym ( thanks Mick)

I had a tow rope for my old car that i used the last time, but it was too short and too thin. I found out that Mick works in a place that makes rope and he managed to get me 2 pieces. One is just a length of rope that is for tieing to my kettlebell and doing hand over hand pulling drills and there is this one that he made for me. It has an eye loop at one end and then splits into 2 sepertate strands theat each have a loop at the end.

If you want to see what kind of thing you can do with this set up click on the link below and right click on the top picture, then click save as. This will down load a fantastic video from Combatgrappler.com, which shows a absolute animal of a man, Zach Even-Esh demonstraining some of his training techniques that I will hopefully add to my training

http://www.combatgrappler.com/Products.html

Michael

Workout of the Day

“Michael”

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 050715.

Time - 20:27. A bit slower than last time.

Course Day 3

Me and Karl spent the afternoon at the scottish centre for sporting excellence...at the olympic lifting gym



had coaching from one of the scotland oly coaches as part of our oly lifting course



done power cleans , power snatches, split cleans and snatches, squat cleans and snatches and finished with some front squats



Karl brought in the crossfit journals for the coach to have a look at and he was very impressed and wanted to know more regarding our training

Rest Day

“It is men of action who most commonly possess the discipline and character required for both genius and success. At CrossFit doing trumps thinking, and training teaches us more about performance than reading, and experimenting reveals more than comparing theories. That is why we find ourselves disproportionately graced by the company of intelligent and successful men and woman.”

- Greg Glassman

Ramblings of me

Just thinking today that I really, really love CrossFit.

This last 3 day cycle has really beat me up big time, but I feel so much beter for actually doing the workout today. I think the "Murph" wod from Thursday was the main culprit in kicking my ass, as I am still walking like the muscles in my quads have been ripped from the bone. Today I couldnt do a single HSPU but still did the wod, instead doing negative reps, and even these reall, really hurt!

Anyway....just thought I would share that.

Davie

HSPU's + Pull ups

Workout of the Day

For time:

10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-up

Post time to comments.

17:47

all sets of hspu's done as negatives

there was no way i was able to do even one full range of movement today
this has felt like one of the hardest 3 days i have done since starting crossfit!!

SDLHP + Dips

Workout of the Day

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Post time to comments.

THAT WAS HARD!!!

Done this with 42.5kg SDLHP and bar dips x 1

There is no way I could have done the usual subb for ring dips, 2 or 3 times bar dips, especialy after gettin "Murphed" yesterday

Murph

Workout of the Day

“Murph”

For time:

1 mile
Run100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.


Time 58:30

Done this while wearing a 10kg weighted vest.

My new teef

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 050709.

Post time to comments.

CROSSFIT SCOTLAND DAY 2
Done this with Karl

Time- ??????

Stopwatch batteries died just before we were due to start so we just got it done without the clock!!!

Elizabeth

Workout of the Day

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments.
Compare to 050802.

CROSSFIT SCOTLAND

Got Karl staying for a couple of days, doing an Olympic lifting course. We hit this after the course
Davie - 60kg power cleans plus bar dips x 2Time - 8:39
Karl - 40kg squat cleans plus bar dipsTime - 9:11

Then at night we both went to gymnastics class and messed around all night doing handstands and forward rolls..good times!!

Wall ball & Pull ups

Workout of the Day

Five rounds for time of:

25 Wallball shots, 20 pound ball - 10 foot target ( usual subb- 2 x 10kg dumbell thrusters)
30 Pull-ups

Post time to comments

Time - 21:38

Subbed 2 x 10kg dumbell thrusters for the wall ball

Pyrros Dimas video

Check this video of olympic weightlifting made to look easy

http://www.putfile.com/media.php?n=Ironmind_1993_Dimas

Rest Day/Deadlifts

Official rest day today but im heading up to the gym to do the deadlifts from the other day.

Done Deadlifts today, tyring to play catch up

BWT - 85kg

3 x 130kg
2 x 140kg
2 x 150kg
2 x 160kg
1 x 162.5kg
1 x 165kg
1 x 167.5kg
1 x 170kg ( 2 times body weight woo hoo)
1 x 140kg

Nancy

Workout of the Day

"Nancy"

5 rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 050628

Time - 15:16

Used 30kg again and made sure every rep was a good deep squat.

Before this workout I was sooooooooooo tired that I was about to miss it out before I started. But after I had finished it I felt really good, although I cant wait til the rest day because I need it!!

Gym Jones Inspired workout

Missed out the WOD today to do a workout with Kenny and Derek that was inspired by a workout from the Gym Jones site.



It was -

5 x rope pull with a 24kg & a 20kg Kettlebell tied together
5 x medicine ball throws over goal posts
5 x pull ups
5 x dumbell swings with 18kg D.B

All the above three rounds for time.

Me - 4:28
Kenny - 4:25
Derek - 5:06



Followed this with one circuit of the park ( roughly 500m) with the sand bags. I had my 45kg bag, Kenny had 25kg and Derek had 10kg

Next we used my tire for sprints.

3 x 10-15 seconds sprints

Lastly - Farmers Walk with 25kg dumbells, each carrying as far as possible then switching over. We done this for 2 laps of the football pitch

This was a great workout because the guys worked really hard, everyone gave it their all ...and Derek even met Pukie!!

Kenny took loads of pictures so I will post them when I get them.

Deadlifts

Workout of the Day

Deadlift

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

Post loads to comments.

Compare to 050719.

New thing on my blog

You might have noticed ( or you might not have) that I now have a tag board at the side of this blog.

This is just like a mini chat room kind of thing. So if you want to leave a comment, rant, joke anything you can think of just type in your name, then your message and hit yell.

Ill try it for a couple of days to see if anyone uses it

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 your choice of girls and rounds completed to comments.

Compare to 050717.


22 rounds with 3 or 4 seconds left on the clock. This is less than last time, but felt like i worked a whole lot harder.

The big time killer for me is the press ups, always my weakest exercise . The pull ups are no problem same with the squats, but those damm press ups......

Tyre with eyebolt

Cameron dragging my tyre

Rest Day

Rest day from training but not a rest day from making new training equipment.

Managed to get a large(ish) van tyre today thanks to Charlie, and got an eye bolt from the local DIY store.

Attached the bolt to the tyre and then attached an old tow rope I had for the car and there you have it...a trye for dragging. I will post a picture later.

Also got kick boxing tonight, hopefullly it will be a bit more energetic than last week.

Going back to the park on Thursday to do some more outdoor training.

Weekend Update

So, our wee team didnt do as well as we hoped at the tournament but we still had a really good time.

On Saturday we won 2 lost 2 and on Sunday it was 1 win and 3 losses, wich put us 16th out of 33 teams.

Big Kevin won M.V.P for the whole tournament which was a wee bonus for the team, Natty got asked to try out for the G.B Softball team, Julie got injured and had to score which meant that Janet played, Jackie played like a star and got 2 runs in one game and loads of hits through out the weekend.

As for todays WOD, I am missing it out in favour of some sandbag training down the park with Kenny and a Rutman mile attempt with my newly re-organised sand bag which is now weighing in at 45kg but is a lot looser than before which makes it easier to grasp a hold of

Oh yeah, and as you can see from the photo I got my Mohawk shaved off as it was rubbish having to gel it and spike it all the time. Back to the skin-head look which is the best hair cut for training!!

New Haircut part 3

So I got rid of the Mohawk....too much work!! I like the skin head look but Jackie really hates it

Two Days Away

This weekend ,me and Jackie are heading to the MANCHESTER SOFTBALL TOURNAMENT with the MIGHTY DEMONS SOFTBALL TEAM.

We will be playing softball all day Saturday and all day Sunday
so the WOD's for those days will be getting missed and I'll be back on Monday.

And hopefully on Monday me, Kenny and anyone else who wants to are, going to be heading to the local park with our powerbags, my sand bag, kettle bell etc for an outdoor workout and a Rutman Mile.

Rest Day

Double Unders + 200m Runs

Workout of the Day

Five rounds for time of:

35 Double-unders
Run 200 meters

Post time to comments.

I GOT IT...I FINALLY GOT IT!!

For the first time I managed to string together more than 2 double unders in a row.

On the last set i got 23 in a row.

Time - 14:27

My new hair cut part 2

Got me a new hair cut today....the beginings of a kick ass mohawk. Its still a bit short at the back, but it should be looking good by the time Im heading to the states.

My new hair cut

Jackie

Workout of the Day

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Time 8:18

Also done a Rutman mile with 35kg and got it in 14:49. So looks like I need to up the weight again

Elizabeth

Workout of the Day

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments.

Compare your time to 050523

Time 8:46

60kg Cleans
2 x bar dips = 42-30-18

Lat time I did this I only done 21-15-9 bar dips so this time doubled the reps to make the intensity that little bit harder.

I was at the dentist again today, and picked up my gum-shield. Im heading back to kickboxing tonight for the first time in months.

Rest Day

Rest day today. I was supposed to play catch up and do the OHS from yesterday, but when I got to work today it just wasnt there.

I spent about 30mins doing snatch practice that I had been reading in the CFJ and then went to gymnastics class at night.

Had a really good session there and managed to do some really good handstands and a very dodgy round-off.