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 !)
Monday 2 August 2010
Friday 30 July 2010
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.
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.
Friday 23 July 2010
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.
"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.
Wednesday 21 July 2010
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....
"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....
Tuesday 20 July 2010
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.
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.
Thursday 1 July 2010
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
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
Wednesday 30 June 2010
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.
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.
Monday 28 June 2010
sunny weather
had a great weekend, went to see charlie and kate and had a good look round their recently restored house.
charlie who is an architect and media whore has done a stunning job, if only my house had been finished to the same standard. spent the evening at a 40th birthday party watching londoners pretend they were still young and cool, and in the frenzied dad dancing confirming they were not and probably never were, not drinking really does make an evening drag. zin maintained that she could drink enourmous quantities of white russian as she no longer smokes and so in now immune to hangovers (must check that in the lancet !). zin was then useless for most of sunday, she maintains she was sunbathing rather than struggling with the hangover monster.
ok... training..
100617
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
did handstands pressups instead of the walk and struggled to get deep on the one legged squat - time = 19mins
100618
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
nasty and spiteful as my back is so sore but managed them, nothing more to say !
charlie who is an architect and media whore has done a stunning job, if only my house had been finished to the same standard. spent the evening at a 40th birthday party watching londoners pretend they were still young and cool, and in the frenzied dad dancing confirming they were not and probably never were, not drinking really does make an evening drag. zin maintained that she could drink enourmous quantities of white russian as she no longer smokes and so in now immune to hangovers (must check that in the lancet !). zin was then useless for most of sunday, she maintains she was sunbathing rather than struggling with the hangover monster.
ok... training..
100617
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
did handstands pressups instead of the walk and struggled to get deep on the one legged squat - time = 19mins
100618
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
nasty and spiteful as my back is so sore but managed them, nothing more to say !
Wednesday 23 June 2010
back in the game
back began to ease up through most of yesterday, still sore but no longer walking like i shit myself.
fitting workouts in this week has been a bit of a challenge, not a lot of time for warm up or cool down, but really feel i am getting strong enough to do the wod's with some pace and cope with the weights. The times are still someway short of the firebreathers on the mainsite, but i am exhausted at the end of the wod, whereas before i couldn;t workout with a great intensity as i struggled so much with the weights and the exercises. anyhow...
100615
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
only had access to an 11lb ball, so wall ball shots were obviously easier than planned, time was: 20mins 16 secs - rowing times were 7;45, 3:46, 1:41 -
fitting workouts in this week has been a bit of a challenge, not a lot of time for warm up or cool down, but really feel i am getting strong enough to do the wod's with some pace and cope with the weights. The times are still someway short of the firebreathers on the mainsite, but i am exhausted at the end of the wod, whereas before i couldn;t workout with a great intensity as i struggled so much with the weights and the exercises. anyhow...
100615
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
only had access to an 11lb ball, so wall ball shots were obviously easier than planned, time was: 20mins 16 secs - rowing times were 7;45, 3:46, 1:41 -
still sore back
suffered a bit with the back, but continued with workout last night, not a lot of time for warm up.
100614
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
am unable to press bodyweight for more than 1 - 2 reps, so went for 135lbs (60kg) - total time 23mins 24, row splits were: 1:45, 3:45, 7:42 - should have been faster, exhausted at the end.
100614
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
am unable to press bodyweight for more than 1 - 2 reps, so went for 135lbs (60kg) - total time 23mins 24, row splits were: 1:45, 3:45, 7:42 - should have been faster, exhausted at the end.
Monday 21 June 2010
sore back
day off on saturday, cycled 12 miles on sunday up over the malverns, not at a great tempo
monday completed elizabeth
21-15-9
135lbs cleans and ringdips - 17mins ten seconds - went deep on the cleans, sore back now - planning run with limby for tonight
monday completed elizabeth
21-15-9
135lbs cleans and ringdips - 17mins ten seconds - went deep on the cleans, sore back now - planning run with limby for tonight
Friday 18 June 2010
blisters
100611
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Worked really hard on this workout and was chuffed to have finished it, managed it in 29mins 15 seconds, felt a little low when i then checked the site this morning to see that there are loads of people managing it in less than ten minutes.
my first round was one minute, then after that it drifted down to 2minutes per round. pullups were brutal as i was down to singles and the lack of a collarbone in my left shoulder does tire it out.
fantastic blisters on my hands now - even with the poor time, chuffed to do 75 pullups, 15o pressups and 300 squats. perhaps there is some slow improvement.
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Worked really hard on this workout and was chuffed to have finished it, managed it in 29mins 15 seconds, felt a little low when i then checked the site this morning to see that there are loads of people managing it in less than ten minutes.
my first round was one minute, then after that it drifted down to 2minutes per round. pullups were brutal as i was down to singles and the lack of a collarbone in my left shoulder does tire it out.
fantastic blisters on my hands now - even with the poor time, chuffed to do 75 pullups, 15o pressups and 300 squats. perhaps there is some slow improvement.
Thursday 17 June 2010
still so slow...
so..
tuesday night - 5 5 5 5 5 - deadlifts, built steadily to 125kg, given 140kg was my recent PR - 185kg (when i was 25), felt pretty good about it.
then made the foolish decision to run in the malvern 10k the following night. It was a beautifull course running alongside the eastern sloped of the malverns before the turn at gullet quarry. ran 1/2 the course with sophie and then spent the rest trying to catch her, failed she crossed the line about 30secs before me, just over the hour mark.. Was a little disappointed as wanted to get under the hour, still keen to get to 50minutes which is a long way from my current pace. Given in was cross country and i had had two hard days training monday / tues perhaps I shouldn't feel too bad.
£9 for a race, mug and burger didn;t seem bad value, definitely do this race again next year.
tuesday night - 5 5 5 5 5 - deadlifts, built steadily to 125kg, given 140kg was my recent PR - 185kg (when i was 25), felt pretty good about it.
then made the foolish decision to run in the malvern 10k the following night. It was a beautifull course running alongside the eastern sloped of the malverns before the turn at gullet quarry. ran 1/2 the course with sophie and then spent the rest trying to catch her, failed she crossed the line about 30secs before me, just over the hour mark.. Was a little disappointed as wanted to get under the hour, still keen to get to 50minutes which is a long way from my current pace. Given in was cross country and i had had two hard days training monday / tues perhaps I shouldn't feel too bad.
£9 for a race, mug and burger didn;t seem bad value, definitely do this race again next year.
Tuesday 15 June 2010
more workouts
100605
Northeast Regional Event 1
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups
17 minutes
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters
18 minutes 41 secs, did muscle ups as pullup and dips (as deep as poss)
great run with limby - 40 mins, nearly caught him
100609
Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders
managed three rounds, after the run, but front squats were not deep enough.
much to improve on
Northeast Regional Event 1
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups
17 minutes
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters
18 minutes 41 secs, did muscle ups as pullup and dips (as deep as poss)
great run with limby - 40 mins, nearly caught him
100609
Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders
managed three rounds, after the run, but front squats were not deep enough.
much to improve on
Wednesday 9 June 2010
bit of a catch up
work as ever (as it should be in the summer) has been frantic, crazy two weeks building medieval siege ladders (don;t ask!), outside woodburning showers and cooking lamb in an earth pit (a total success)
haven't had too much time in the gym which now seems to be entirely populated by massive east europeans in wife beater tops wearing fimgerless gloves. I am not a big fan of the glovies, it makes no sense to me that in such a macho culture of the gym with the endless narcisssitic posing in front of the mirror that they wear gloves less their soft hands chafe against the rough metal, p'rleease ! man up gym poseurs and dispense with the glovies, and also get a life.
reet...
100516
Clean and Jerk 1-1-1-1-1-1-1 reps
failed on 92.5kg
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
did the thrusters, form much improved and subbed rest for pull ups - forget time
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
lost time again, and still have not mastered double unders
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees
about 12 minutes, very unpleasant
Four rounds for time of:
Run 400 meters
50 Squats
18minutes
100522
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
handstand push ups are not very deep and against wall, 21mins
whilst i missed a few workouts, I missed a Fran, might go back and try and get a benchmark time on this.
100601
Shoulder Press 5-5-5-5-5 reps
failed on final set on third rep at 55kg, one rep max had prev been 60kg so pleased
100602
Four rounds, each for time of:
800 meter run
done on treadmill, would have been better outside, times were all about 3mins 20 secs, very excited to have half mile time at under 7min mile pace.
100603
"Randy"
75 pound Power snatch, 75 reps for time.
first crossfit exercise where i felt i really had the strength to attack it, 8mins 11secs, very chuffed, form for last 20 was a bit questionable
CFE WOD
6 X 2mins on : 1 mins off - crazy hard in five fingers, big blister on edge of foot for efforts.
haven't had too much time in the gym which now seems to be entirely populated by massive east europeans in wife beater tops wearing fimgerless gloves. I am not a big fan of the glovies, it makes no sense to me that in such a macho culture of the gym with the endless narcisssitic posing in front of the mirror that they wear gloves less their soft hands chafe against the rough metal, p'rleease ! man up gym poseurs and dispense with the glovies, and also get a life.
reet...
100516
Clean and Jerk 1-1-1-1-1-1-1 reps
failed on 92.5kg
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
did the thrusters, form much improved and subbed rest for pull ups - forget time
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
lost time again, and still have not mastered double unders
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees
about 12 minutes, very unpleasant
Four rounds for time of:
Run 400 meters
50 Squats
18minutes
100522
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
handstand push ups are not very deep and against wall, 21mins
whilst i missed a few workouts, I missed a Fran, might go back and try and get a benchmark time on this.
100601
Shoulder Press 5-5-5-5-5 reps
failed on final set on third rep at 55kg, one rep max had prev been 60kg so pleased
100602
Four rounds, each for time of:
800 meter run
done on treadmill, would have been better outside, times were all about 3mins 20 secs, very excited to have half mile time at under 7min mile pace.
100603
"Randy"
75 pound Power snatch, 75 reps for time.
first crossfit exercise where i felt i really had the strength to attack it, 8mins 11secs, very chuffed, form for last 20 was a bit questionable
CFE WOD
6 X 2mins on : 1 mins off - crazy hard in five fingers, big blister on edge of foot for efforts.
Tuesday 18 May 2010
latest
seems to be just becoming a list of workouts, oh well, I have to record them somewhere, flattered to see El Llama is now following my nonsense, nice to see ya caleb.
so last weeks workouts...
or time:
Run 1 mile
Row 2K
Run 1 mile
time, 26:47mins , was slow on the rower and only achieving 9min miles on the run.
Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups
time 28mins, ridiculously hard, handstand push ups against wall and not very deep.
Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters
replaced muscle ups with pullup and deep dip - time 31minutes
For time:
150 Wallball shots, 20 pound ball
only had a 10lb wall ball, 8mins 55secs
Ran 6km with Dutch Limb, up to midsummer hill and round, very slow and painful, v frustrating
5 rounds
run 800metres
2 pood Kettlebell swing, 30 reps
30 Pull-ups
did 3 rounds, omitted the run after yesterday's 6km, used 30kg dumbbell instead of kettlebell, and did 10pullups instread of 30 rx'd, brutal. forgot to record a time.
target is still 24mins for 5km - don't seem to be moving any closer to it !
so last weeks workouts...
or time:
Run 1 mile
Row 2K
Run 1 mile
time, 26:47mins , was slow on the rower and only achieving 9min miles on the run.
Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups
time 28mins, ridiculously hard, handstand push ups against wall and not very deep.
Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters
replaced muscle ups with pullup and deep dip - time 31minutes
For time:
150 Wallball shots, 20 pound ball
only had a 10lb wall ball, 8mins 55secs
Ran 6km with Dutch Limb, up to midsummer hill and round, very slow and painful, v frustrating
5 rounds
run 800metres
2 pood Kettlebell swing, 30 reps
30 Pull-ups
did 3 rounds, omitted the run after yesterday's 6km, used 30kg dumbbell instead of kettlebell, and did 10pullups instread of 30 rx'd, brutal. forgot to record a time.
target is still 24mins for 5km - don't seem to be moving any closer to it !
Wednesday 12 May 2010
delay
so some delay since my last post, due to dealing with my stepfather's funeral and organising elements of a cross country race - www.oblivion.mudrunner.co.uk
so have failed to record a number of workouts and training has been fairly sporadic for a couple of weeks, anyway am now back into it, well at least for the next couple of days.
completed crossfit total last night with help from massive polak.
squat - 95kg
shoulder press - 60kg failed twice on 65
deadlift - 140kg - failed once on 145kg
so have failed to record a number of workouts and training has been fairly sporadic for a couple of weeks, anyway am now back into it, well at least for the next couple of days.
completed crossfit total last night with help from massive polak.
squat - 95kg
shoulder press - 60kg failed twice on 65
deadlift - 140kg - failed once on 145kg
Monday 12 April 2010
sunday morning
quick workout between social stuff and trying to write an article.
cf warm up and then wod - 3 rounds for time - 40 single unders, 24" box jumps 30, 20 kettle bell swings 25kg dumbbell - 18mins 42 secs
missed cfe workout, calf very sore.
cf warm up and then wod - 3 rounds for time - 40 single unders, 24" box jumps 30, 20 kettle bell swings 25kg dumbbell - 18mins 42 secs
missed cfe workout, calf very sore.
Friday 9 April 2010
Reading Matter
knocked back on my heels by my ten year old daughter, pinkstuff, announcing that the first chapter of her new book explains that "your parents really fuck you up" - wtf. before i could fully wind up into an outraged questioning protest the pelly dived in and explained that in her "professional" opinion studies (studies my arse) children should be allowed, neigh encouraged to read whatever interests them. So pink stuff is currently wading through Lily Allen's biography whilst silent girl the 12 yr old has become a reclusive fang banger and is wading through the twilight series.
am learning to accept i am a liberal parent.
weds wod - 40 pull ups and 40 dips, 19min 42 secs.
thurs wod - cf warmup and then 7 rounds of 3 reps barbell thrusters, very pleased with form. failed on 4th round at 140lb, but made it on 5th round, PR on round 7 - 148.5lb.
am learning to accept i am a liberal parent.
weds wod - 40 pull ups and 40 dips, 19min 42 secs.
thurs wod - cf warmup and then 7 rounds of 3 reps barbell thrusters, very pleased with form. failed on 4th round at 140lb, but made it on 5th round, PR on round 7 - 148.5lb.
Wednesday 7 April 2010
bit of sunshine
at last a bit of sunshine, had a good day building more yurt bases.
Received a panicked phonecall from the pelly who had managed to get lost with the girls walking on the cliffs at lyme, I had a similar experience last year whilst training for project 65, unfortunately i also got caught short and wrecked a nice technical t cleaning myself up - choice. No such dramas for the pelly, taxi back to lyme from seaton and all was well.
2 wod's today - 7 X 1 snatch building to max, stopped at 132lb, as strained shoulder on 5th rep, struggling with flexibility to get low.
5K time trial - 27min 22secs in VFFs. Fairly pleased as lots of niggles still from the copper canyon ultra and leaves a good benchmark to work from. 5km target 24mins, so another min per mile to take off !
Received a panicked phonecall from the pelly who had managed to get lost with the girls walking on the cliffs at lyme, I had a similar experience last year whilst training for project 65, unfortunately i also got caught short and wrecked a nice technical t cleaning myself up - choice. No such dramas for the pelly, taxi back to lyme from seaton and all was well.
2 wod's today - 7 X 1 snatch building to max, stopped at 132lb, as strained shoulder on 5th rep, struggling with flexibility to get low.
5K time trial - 27min 22secs in VFFs. Fairly pleased as lots of niggles still from the copper canyon ultra and leaves a good benchmark to work from. 5km target 24mins, so another min per mile to take off !
Monday 5 April 2010
Back running
Got in a quick run before going to stay in sussex with my parents for easter.
Won't bother listing the usual aches and pains, but completed it.
Did CFE sprint session :
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
struggled a bit on last round. Looking forward to getting a GPS to record distances for comparison.
Ran in VFF's looked like a freak, but at least they are light.
Won't bother listing the usual aches and pains, but completed it.
Did CFE sprint session :
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
struggled a bit on last round. Looking forward to getting a GPS to record distances for comparison.
Ran in VFF's looked like a freak, but at least they are light.
Saturday 3 April 2010
will this winter ever end
spent most of the day building ger bases in freezing conditions with Fat Head. Hand are still warming up. Fat Head admitted to sobbing gently over the Fes Tool, I was working more on the hands in pockets hiding behind landrover approach, unfortunately was spotted by dutch limb and the card so pretended to be hardier. Had thought that with the clocks changing perhaps winter was coming to an end, how naive !
Forgot my wallet in Somerfield and then was accused of queue jumping by a group of militant old biddies on my return. I explained that this was a privilege reserved solely for people who make a total arse of themselves by forgetting to bring money. Cue further chorus of disapproval at my language, shamed. Shamed further when i had to ask for a pair of large marigolds (eday has such sensitive hands !)
Crossfit WOD, 10,9,8,7,6,5,4,3,2,1 reps of chest to bar pull ups, 30" box jumps, GHD situps - 25mins 43secs.
Forgot my wallet in Somerfield and then was accused of queue jumping by a group of militant old biddies on my return. I explained that this was a privilege reserved solely for people who make a total arse of themselves by forgetting to bring money. Cue further chorus of disapproval at my language, shamed. Shamed further when i had to ask for a pair of large marigolds (eday has such sensitive hands !)
Crossfit WOD, 10,9,8,7,6,5,4,3,2,1 reps of chest to bar pull ups, 30" box jumps, GHD situps - 25mins 43secs.
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