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.
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