hmm

100721
Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

about 11 mins - cleans were on 70kg, wall handstand pushups (rings you've got to be kidding !)

catch up

100719

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

v tough, used 16kg dumbbell for KB swings and 60kg !! assist on PU's - time 28:30secs

100720

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

3 rounds, dropped to 198lb on the deadlift

100715

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

managed 5 sets, v slow

Deadlift 1-10-1-20-1-30 reps

had to rush, 150kg then 130kg and 60kg

100717

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

18 minutes, dropped squat snatch right down, struggling for form

CFU WOD

run 800metres rest 90 secs X 5 - better speed than 400's earlier in the week

CFU WOD - Bike

2x5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.

fgb

100713

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

as r'xd - 102, 101, 101 = 304 - lost time fiddling between eqpt - would aim for 320 next time.

oh blimey

100712

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints

two hard workouts back to back, was hoping for more time between them but only managed an hour. The first workout had me pretty much crying on the floor of the gym. Having read a little bit about intensity i decided to do assisted pullups with what seemed like a ridiculous amount of assistance to ensure that i worked flat out without endless breaks which is what normally happens with pullups. So with a staggering 60kg of assistance and the 40lb dumbbells as rx'd i tackled this one.

finished up shaking and as close to being sick after and during a workout as i have ever experienced. times was either 17mins 30secs or 25mins, unfortunately didn't write the time down before i moved onto the run.

my legs were still trashed from the snatches at the beginning of the run, but eased off during it, again felt nauseous at the end.

very pleased to have completed two workouts with such intensity.

what will tommorrow bring....

Running in Greece

so... just had an amazing two weeks in greece and managed to keep some semblance of fitness.

6 runs, including an amazing early morning one around the acropolis and pathenon. greece is hot and there always seem to be lots of hills, so one or two were a little miserable. got very hot blistered feet running in five fingers

managed 3 workouts - all done in children;s playgrounds, luckily greek children are too sensible to use them, so it was just me doing pullups on rusty equipment and pressups in the dirt.

first cf workout yesterday - v hard.

100711

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

managed three rounds with 40kg, in 17mins 01secs. nearly passed out.

buses...

why anyone would want to follow this is beyond me, suddenly i have three followers, buses yada yada.

so.... spent an unfeasible amount of today trying to take a credit card payment from a client using paypal, and failed, well at least it stopped me doing anything useful !

only had time for a very quick workout so just tried to blast my warm up which resulted in me dropping of the too short pull up bar and smashing my elbow onto a protruding piece of something. not sure what it was but it was metal and it hurt.

so am no fitter but have swollen elbow, cool

burpees great !

frik, I have another follower ! martin henry, i follow martin and dan + several others blogs each morning. Martin and Dan both train in the states and work unbelievably hard. I keep planning to add swimming and biking back into my training and these two really set the benchmark.

last nights workout was:

100621

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

it was a bit of a challenge finding somewhere in the gym to do the lunges, the only open area was full of women doing a spin class, so i completed them upstairs in amongst the steroid abusers who were not inclined to move for me. Not my best workout i have been really trying to increase the intensity and get the times down but these two movements really highlight my lack of flexibility and lack of fitness.

The burpees were truly shocking and i was pressed for time. Called it a day after 3 rounds at 15mins 24 secs. It might have been quicker if i could get a straight run at the lunges, walking and turning was a pain and ducking under the low ceilings. Burpees are the main problem though, have decided to add them into the warm up which is currently:

3 X - 12 reps of - squat, pressup, pullup, ohs, dip, ghd situp - will add burpees between dip and situps.

am off on two week holiday to greece, so am planning lots of bodyweight workouts plus running and swimming for next two weeks. should be great.