cool scarf

 

I bought a new scarf today, yet spent most of the day wearing Jackies......with sparkly stars

Awesomeness

 

Head torch

 

We got this hat torch for Cameron so that he can read in bed, it is supposed to attach to the brim of a baseball cap but that clps broke. In the photo I have it balanced on ma heid!

Cool currency

 

Jackie had this in her pocket and I had to take a photo of it

Friday randomness

Had a great sleep last night but I guess thats down to the drugs. Woke up feeling great and managed to get out of bed easy enough. Took 2 cocodamol first thing, and dint need any more until 5pm. Not planning on taking any of the diazipam unless I really need it.

Videos today are going to be random

Cool Japanese water fountain.

Pills of drowsiness

 

Video 5

Back Strain

Tuesday night, usual deadlift night. Went out to the hobo hanger and got warmed up with a few light sets, working up to my work set of 157.5kg for 3 sets of 3 reps

I should have stopped when even my warm up sets felt heavy, but being stoopid I kept going

First work set of 3 were heavy but felt fine

Second set...first rep fine...second rep .... TWANG! Lower back went. Hobbled into the house, tok some painkillers, hobbled around the house for 5 mins then headed back out to turn off the power , lights, get my phone and iPod etc. Bent down to pick up a 1.25kg weight, and didnt even make it to the ground when my back completely went. A huge shooting pain went right across my back. Had to phone Jackie from the shed to come out and help me back into the house.

Took some more painkillers and then spent the last 2 days moaning and groaning. Got an appointment with the Doctor today and was told I have accute muscle tear in my lower back. Now Im no expert but going by the fact she never evn looked at my back and just asked me wht happened I dont know how she made this diagnosis.

Anyway, I am now on my 3rd day off work, sil probably be off at least till Monday and got some interesting drugs from the Doc - Co-Codamol, Volsaid and Diazipam. Took 2 co-codamol and a diazipam when I came home from the Docs and was a bit woozy. Hopefully it will be better by next weekend when I am supposed to be going to London to help coach.

Video 4

Nine Inch Nails - 1,000,000 from the new album The Slip. I dont really like the video, but love the tune

First workout

Cycle 2 Week 1 again

starting again with week 1 - took the rest of last week off

Back squat

3 x 122.5kg
2 x 122.5kg
Stopped as I was not feeling it tonight

Caught up with some pressing

5 x 40kg
5 x 50kg
3 x 50kg

Met-con

Tag team with Jools

each person do - 500m row, Kb swings while other rows, 250m row, kb snatches while other rows

Time - 7min 21secs

First workout in the shed - great to be out of the wind

Elephants

Video 3

Tom Jones and the Stereophonics



And if you hadnt noticed by now, my taste in music is shit

Video 2

Gomez - Whipping Picadilly

Videos I like

Im going to post some of my favourite videos this week. Starting with Faith No More.

Word of the Day

Heard this forthe first time on a tv show last night

Gunt
Bulging area found on large older women between the waist and the genital area. Not quite a gut, not quite a c*nt... The Gunt.

Stone Gods

This is a video from the band who were the good support band at the Airbourne concert - I love this tune

Work in progress day 2

Power Thirst

Hobo Gym - work in progress

Randon photo

The above photo was taken at work last night and is the sole of a pair of mens shoes...weird

Bored a work

On night shift on my own last night ... got bored and took some photos

Hobo Gym - the building starts

Jackies dad has just turned up with a van full of wood to start work on the Hobo gym - will post photos as soon as I can

Graduation

Just getting ready to head out - my missus is having her first graduation from college. She finished her first year at college and is now in 2nd year at University bt he graduation for college is jut happening tonight

Me working nights + sleeping all day + Jackie working in the evening + Jackie at Uni = not much time together

So when you see this , Im so proud of you for getting the first year out the way and also Im really proud at how well you are doing this year

Cool photo

This was taken at CrossFit Fife - me on the left in my new "Hobo...not Globo" hoodie doing girly chin over the bar pull ups, and Miles on the right doing man sized, chest to bar pull ups

Cycle 2 week 1 day 2

deadlifts

3 x 155kg
3 x 155kg
3 x 155kg

3 rep PB

Cycle 2 Week 1 day 1

Back Squat

Warm up

40kg, 60kg, 80kg x 10 reps

100kg x 3
110kg x 1

Work sets

120kg x 5
120kg x 5
120kg x 5

2 person handstand / bench press ....thing

This is a video from Jeannies Beach CrossFit, and has Jeannie and Justin who are friends of CrossFit Hobo

MIles and Christine pay a visit

Had Miles and Christine up for a visit over the weekend and had a great time. we chilled out on Friday night then headed to CrossFit Fife on saturday where we got beasted by Simon and Raymond. I didnt get a lot of photos but Christine and Simon did so I will post them up when I get them

I did get a couple of photos of the hoddie that Miles and Christine got me for my birthday

Hobo...not Globo!

Scotland the Brave

I didnt get any decent video of the band - but Jackie found this on YouTube

Airbourne gig at the Barrowlands

Me and Jackie went to see Airbourne at the Glasgow Barrowland. My phones battery ran out just after they took the stage, I got some video so will post that later. Didnt get any photos of the main act but did get this great one of one of the support acts - Stone Gods....who fuckin rocked!

Driving photos

Above - Me driving my car with Miles driving Christines car behind me going down the motorway

Above - the Forth Road bridge

Above - the Forth Bridge and Miles and Christine in the rear view mirror

Week 6 day 5

Road trip to CrossFit Fife with Miles and Christine. I got my ass kicked

4 rounds of

400m run
5 rounds of Cindy

Wearing a back pack with ??? weight

Took off the back pack when Simon and John had finished the entire workout and I had only finished 2 rounds, my legs were total trash after last nights hi-rep back squats

Week 6 day 4

Back Squats

112.5kg x 20 reps

Miles is up for a visit with his missus, Christine...and they braved the elements to spectate in the garden as me and Jools trained

Got some photos, will post them later

told you he would do it

The Fastest Show on Earth. The first sub 2 minute "Fran" from gregg arsenuk on Vimeo.

met con

as many rounds in 10mins of

10 hang power snatch 30kg
10 russian swings 32kg

wearing 10kg weighted vest

6 rounds plus 6 snatches

Week 6 day 2 cycle 1

Deadlifts

60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
180kg x fail
180kg x 1
185kg x fail
185kg x fail

the 180 and 185 fails were more psyche outs, talked my self out of them. My hips rose really quickly so it was going to turn into a stiff leg deadlift and I could feel my back strain so called it quits

then

125kg x 16reps...that hurt

Metcon after the kids go to bed and before nightshift

He will be playing here one day..

This is my youngest after his football training at Motherwell FC. He goes to the kids team training once per week and loves it. I asked himtonight if he wants to be a footbaler when he grows up. He replied " No, I want to be a CrossFit trainer!"

Week 6 day 1 cycle 1

Im a day behind - was too tired to train yesterday

Back squats

5 x 60kg
3 x 80kg
1 x 100kg
1 x 110kg
1 x 120kg
1 x 130kg FAIL
1 x 130kg
1 x 140kg FAIL

140kg is my pb so a bit less but happy with that

then

Fran - ish

40 kg thruster
pull ups

5mins dead

REALLY happy with that, felt really strong on the thrusters.

My Hobo gym

Here is what i have in the garden and shed

power cage
olympic bars and weights
kettlebells
dumbbells
tractor tire
sand bag
plyo boxes
sledge hammer
weighted vest
captain of crush grippers
fat handle and loading pin
concept 2 rower
medicine balls

this is what I use for my own training and that of my clients - we do not need no stinking Globo

CHOOSE HOBO.....NOT GLOBO!

Week 5 day 5 workout

Shoulder press

5 sets x 3 reps x 42.5kg

then

12-9-6 reps with 1 min between each set x 35kg

this felt ok today, still got aches and pains in my shoulders but managed this with minimum crunching and grinding

met con

5 rounds

300m row
10 burpee

11min 26secs

a couple of character lapses but will defo do this one again and try and get it under 10min

Week 5 day 4 workout

Back squats

115kg x 11reps

was supposed to be 15-20 reps but jumped up weight too much, should have went to 112.5kg

Presents from Brian and Jools

How well do they know me

Bottle of wine
Bottle of olive oil
Bottle of Hot pepper sauce
Almonds
Mackerel filets
Peanut butter

and



the Dog the Bounty Hunter Book!!!

T-shirts and street art

Went out for lunch and then went to the cinema with Jackie today for my birthday and had a wee wander around Hamilton Shopping centre before we went in. I have always liked the street art that is in Hamilton especially the wee dogs, but always forget to get photographs. Thee are a couple of new ones that I havent seen before but didnt have time to get them on camera. I also got a package through the post from Colm at http://www.crossfit.ie. I got another t-shirt from my sister and brother in law with Airbourne on it so wil get a photo of that as well.

Birthday workout

Met-con

"Gnasher"

3 rounds for time of

300m row
10 kb snatch ( 5 per arm) 24kg
15 push ups
20 russian swings 24kg

time 8mins 57sec

doing more later

The worlds most awesome photograph

Was in the supermarket today and noticed all the Christams books were out on the shelves, all the biographies and celebrity cook books. Two books that I noticed straight away. First one was the Ray Mears new one - Ray Mears - Vanishing-World. had a look and it was a bit rubbish, all arty photographs.

Then I noticed the most awesome biography ever.

Dog the Bounty Hunter - You Can Run Cant Hide

After a quick glance through the book, I had a look at the photographs and found "The Worlds Most Awesome Photograph" - Dog the Bounty Hunter and Chuck Norris together.

The caption under the photo said " Dog and Chuck met to discuss Davies awesome shorts"

Week 5 day 2 workout

Deadlifts

152.5kg x 3
152.5kg x 3
152.5kg x 3

then

120kg x 15 reps
1min rest
120kg x 12 reps
1min rest
120kg x 9 reps

The 21-15-9 set killed me.

Week 5 day 1 workout

Back squats

Warm up sets 40, 60, 80, 100kg - mix of reps 5, 3 and singles

Work sets

3 x 112.5kg
3 x 112.5kg
3 x 112.5kg

My legs were so sore after Saturdays squats that I wasnt sure how this would go, but the squats were good.

Deadlift by Ripp

I just love this video of proper start position for the deadlift by Coach Rippetoe.

dapper man

This was tonights ensemble for weightlifting - Lifting shoes, 2 pairs of socks, Awesome shorts, T-shirt, big jumper and finally cool hat