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.
Wednesday 30 June 2010
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.
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