Wednesday, 29 October 2008

Tuesday, 28 October 2008

Week 4 day 2 workout


3 x 150kg
3 x 150kg
1 x 150kg

back didnt feel happy in the last set so stopped and took the pr

18 reps x 115kg pr

done in the back garden at 10pm with the temperature around 0 degrees..a wee bit chilly

ouch, that hurt

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Church of Me

(link found at
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Monday, 27 October 2008

Week 4 day 1 workout - met-con

Met-con <15mins

24kg kettlebell russian swings

as many reps in 6min 30secs

2 mins rest

as many reps in 6min 30secs

Round 1 - 209 reps

Round 2 - 161 reps

Not been on the kb's hard for a while and did it show tonight. My grip was really hurting on the second round. Will need to get back into the kb's...that was brilliant

Week 4 day 1 workout

Back squats

warm up sets with 40,60,80 and 100kg doin 5 reps each

work sets

110kg x 3 reps x 3 sets

Euro training

Found this fantastic dumbbell complex thanks to Justin

Will try it tonight and let you know how it goes

Monday morning blues

It is 7.25am...I have been awake since 4am. Couldn't sleep because I couldn't get comfortable due to my neck. Think I may be a bit tired and grumpy later.

Sunday, 26 October 2008

Week 3 day 5 workout

couldnt do shoulder press yesterday because of the lovely Scottish rain, played catch up today

3 sets x 5 reps x 50kg - up 5kg on last week


12-9-6 x 35kg - up 2.5kg on last week

neck made a funny crunching sound during the 12-9-6, sitting here a few hours later i can hardly move turn my head. Time for some painkillers and a beer i think.

Also got Jackies Dad staring the measuring and planning of our shed extension - hopefully be out of train in a few weeks

Saturday, 25 October 2008

My half marathon result - official

Got this certificate in the post yesterday - my official time from the Glasgow Half Marathon. Im glad I have started this strength programme as I hate running.
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other gig we are going to

Also got tickets to see Airbourne in November
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Friday, 24 October 2008

oh yeah mother fuckers!!

Just got 2 tickets to see Metallica in Glasgow next March!!
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Thursday, 23 October 2008

Week 3 day 4 workout

Met - con < 20mins

tabata mash up

24kg swings + 2 x 16kg KB thrusters

3min rest

2 x 16kg KB push press + push ups

nice wee combo

Swings + Thrusters - average of 12 reps swings and 6 reps thrusters
Push press + push up - average of 6 reps push press and 3 reps push ups

Tabata Timer for your PC

Found this link on CrossFit Ireland comments page today - nice one Ruairi

Tabata Timer

Will be using it tonight

What I wil be listenng to on night shift tonight


The following video was posted on the CrossFit affiliate page today and shows a 2:08 Fran. If you dont know what Fran is, it is a CrossFit benchmark workout that is short but tremendously brutal. It is - 45kg Thruster ( front squat into overhead press) and pull ups - 21 reps each, then 15 reps then 9 each. A sub 5min Fran is a target most seasoned CrossFitters aim for, with a sub 4 then a sub 3 min being a brutal workout that will leave a mark on you for days.

Rhabdo takes "Fran" down in 2:08 from gregg arsenuk on Vimeo.

This guy is a maniac, Im sure I have seen another video woth him in it so will try and look it out, but needless to say I think he will be the first person to get a sub 2 min Fran

Wednesday, 22 October 2008

me and kyle

I think the artist has captured my hair perfectly
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Tuesday, 21 October 2008

Week 3 day 2 workout


40,50,60,80 x 5 reps

100, 120 x 3 reps

Then messed up my counting and did 2 sets of 150kg x 1 instead of 140...d'oh!


145kg x 3
145kg x 3
145kg x 3

Up 2.5kg on last week

110kg x 15 reps
up 10kg on week 1

finished off with single hand fat bar deadlifts

(each hand)
40kg x 3
60kg x 3
70kg x 1 (new PR)
75kg x 1 ( even newer PR)

I like lifting heavy stuff!

Trekkie fan

From CrossFit Ireland coments page today

Is Rip a Trekkie fan?

Trekkie Question

New Nine Inch Nails CD

Just found out that Nine Inch Nails have a new album out that is available for free download from the official site - here is the link

Just downloaded it and will be listening to it tonight

nice Scottish weather

Sunshine, rain, strong winds then no wind...all in the space of 20mins
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Im not one for inspirational or motivating quotes but there are some i like and will start to post for no other reason other than I like them

"Remain humble, learn everything you can, give it everything you got, and leave it on the mat."

Todd Widman

Monday, 20 October 2008

Week 3 day 1 workout

Back squats

3 sets x 3 reps x 105kg


As many rounds as possible in 15mins of

5 Thrusters
7 Hang power Clean
10 Sumo Deadlift High Pull

6 full rounds with 40kg

Wrist felt ok during the metcon workout, strapped it up with a wee bit of tape.

Wedding anniversary, burgers and hats

so 14 years married to my burd, not bad eh?

We went out for lunch and we both got brilliant Cheeseburgers

...and I may be purchasing this fantastic hat to keep my wee head warm during my winter training sessions
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Saturday, 18 October 2008

The Scooby Gang

Here is my Scooby Gang - Brian, Jackie, me and Jools
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Week 2 day 6 workout

Shoulder press

3 sets x 5 reps x 45kg ( up 5kg on last week)

32.5kg x 16 reps ( up 2.5kg and 1 rep on last week)

Drawings, podcasts and food available at work

This picture was drawn by WEE kid and is me playing Guitar Hero

Just finished my run of 3 nightshifts and i actually enjoyed them. No customers to worry about, the time flew in because I was really busy and I could take in my iPod and listen to music all night. After My first shift I loaded up my iPod with episodes of CrossFit Radio and also an audio book "Darkly Deaming Dexter". This made the shift go even faster. So now my iPod i loaded up with another few podcasts, this time Stepen Fry podgrams, also "I am Legend" audio book and finally Joe Rogan stand up comedy.

The photo above was taken in the canteen at work and is the only food that is available there. No wonder peole in this country and a mess

another arty shot - bow down to the black gold!
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Friday, 17 October 2008

Week 2 day 5 workout ( additional)

Metcon before work

5 rounds for time wearing 10kg weight vest

7 box jump 24in
7 db squat clean 2 x 17.5kg
7 pull up

time 10mins 47secs

will try this one again and aim for under 10mins

Week 2 day 5 workout

High rep back squats

102.5kg x 17 reps

up 2.5kg and 2 rep on last week

metcon before i go to work

Thursday, 16 October 2008

Week 2 day 4 workout

Tabata mix up

Lowest score

Box jump 24in - 7
Push press oly bar - 11
SDHP 24kg KB - 11
Thruster oly bar - 6
Push ups - 5

That was not pretty. too many pressing moves I think

Randon photos

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Wednesday, 15 October 2008


got 3 night shifts in a row starting tonight. As long as I get a couple of hour tonight before I start, I should be fine

Tuesday, 14 October 2008

Week 2 day 2 workout


3 x 142.5kg
3 x 142.5kg
3 x 142.5kg

(up 2.5kg on last week)


15-12-9 reps with 1 min between sets of

100kg deadlift

All sets completed



Heavy KB swing - 32kg overhead swings
Thrusters 30kg

time 5min 57secs

That SUCKED!!! Will defo keep that one in the bank and do it again. Got a sub 5 for this as I had a couple of lapses in character

Finished of with some fat bar one hand deadlifts - 60kg x 3 each hand, 70kg x 1 each hand

Kick boxing gym

This is the kick boxing gym I was at today to train one of my girls , Lee. She is a Police Officer and has been going to kick boxing for a while but has missed it recentley, but after a couple of fights at work she started back. She mentioned to her coach about me and about CrossFit and last week I went up to meet him. Today I was up training her while her coach looked on. The good news is I might be getting back to a regular coaching session with some of the peole that use his gym, and them maybe after Christmas I might be training his fighters
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