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 !

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

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.

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.

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 !

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.

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.