Tuesday, 30 December 2008

Workout week 3 day 2


60kg x 3 sets x 3 reps

50kg x 15reps

no metcon as it is minus 4 in the shed

Zombie Survival Kit

This is what I made Jackie for Christmas. Yes, I know its a bit geeky but we are a bit geeky so thats cool. I had the idea after seeing this .If I had some better skills I would have put a perspex cover on the front with a "Break glass" sign. I had a lot of help from Brian while building the box. I already have my next secret project in the works.
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Monday, 29 December 2008

Workout week 3 day 1

Back squats

3 x 5 reps x 87.5kg


body weight gone bad - same time frame as 3 round fight gone bad

press ups, SDHP 24kg KB, jumping pull ups, sit ups and squats

will post scores tomorrow, need to get to work


Jackies dad was supposed to come over on Sunday to finish off the shed roof...but his engine blew up!

Rest day on Sunday, and got a new weeks of training staring tonight. My back has felt great this week, so will try to ramp up the weights over the next few weeks

Also havent done any Metcon for a few days so will need to get stuck in

and also, also...Guitar Hero World Tour rocks!!

Saturday, 27 December 2008

workout day 5

shoulder press

50kg x 5 reps x 3 sets

35kg x 12 reps

Thursday, 25 December 2008

cool dude handshake

Christmas day

Just a few photos from this mornings fun. The kids got spoiled as usual with Cameron alomst exploding with excitment when he opened World of Warcraft. Kyle was over the moon with his Star Wars costume and mask

Jackie was also happy with my handy work - her Zombie Survival Kit

I got some fantasitc stuff this year - a new camera, cool t-shirts, Jack Daniels ( 2 bottles ), DVD's, wine. But how is this for a present that is perfect for a Crossfit Hobo - an electricly heated vest!!

Also did a wee workout today - Fran. Didnt shoot for a PB as chocolate for breakfast is not a good choice in pre-fran food. Time 7min 32sec

Merry Christmas everyone
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Wednesday, 24 December 2008

Tuesday, 23 December 2008

Powerthirst part 2

Workout day 2

Met-con in am

Tuesday night


3 secs x 5 reps x 50kg - up 10kg from last week


15 reps x 40kg


Grace - power clean and push jerk 30 reps x 45kg ( up 5kg from last week)

time 3mins 24sec

Going to do this every deadlift day and add weight with the aim to keep it under 5mins

Monday, 22 December 2008

Catch up met con

catch up met con done after my night shift

15 rounds of

5 pull up
5 push up
5 sit up
5 squat

13mins 20secs

Thanks Jerry!

Got a parcel in the post from Jerry out in Jakarta - 2008 Olympics T-shirts

Thanks mate!
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Workout week 2 day 1

Back Squats 3 sets x 5 reps x 85kg

Back felt good, met con later

Sunday, 21 December 2008

Saturday, 20 December 2008

workout day 5

shoulder press

warm up sets 20kg,30kg,40kg

5 sets x 3 reps x 50kg


30kg x 12reps

Kyles nativity

Have you ever seen a grumpier Joseph?
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Friday, 19 December 2008

met con

shed was too cold and wet so came in and did a wee tabata kettlebell workout using this TABATA TIMER

tabata right hand swing
tabata left hand swing

1 min rest

tabata clean and press right
tabata clean and press left

used a 16kg, not too taxing but got a wee sweat up

workout day 4

Friday squats

Took it easy again today

front squats 60kg x 5 reps x 3 sets

back squats 60kg x 20 reps

Back felt good doing the front squats and wrist didnt feel wonky either

met con later


Jackie managed to get tickets to AC/DC next year at Hampden. So far we have Metallica and now AC/DC...looks like 2009 will rock!

Thursday, 18 December 2008

Workout day 3?

On the CFSB programme , Thursday is a met-con only day, with it to be under 20mins. Today I tried a workout that Miles from CrossFit West Sussex put his crew through - Brutal Tuesday.

here is the workout

10 rounds for time

5 pull ups
10 thrusters with Oly bar
15 kb swings

I wasnt sure what weight the KB should be so after texting miles I was told it was supposed to be 20kg - which I dont have. So it had to be 24kg!

My time - 16mins 02 secs

I was aiming for under 16mins so should get that next time

Tuesday, 16 December 2008

Workout day 2


took it very easy today

40kg x 5 reps x 3 sets and back felt fine. So for met con did 40kg power clean and jerk x 30 reps in 2mins 46secs

Monday, 15 December 2008

Best Christmas Song

Apparently Jackie thinks that The Pogues and Kirsty McColls Christmas song is the best. I, on the other hand prefer this one.

Workout day 1 cycle 3

First session back after back fiasco

Back squat 80kg x 5 reps x 3 sets

met con - 5 rounds for time - 20 jumping squats/20 lunges/20 kb swings 24kg - time 10mins 25secs

CrossFit Movie " Every second counts"

Sunday, 14 December 2008

Roof almost done

Jackies Dad came down today and put felt on the roof to make it waterproof. The shed is now about 80% done. Just need to finish the roof, dry out the inside, put rubber down then the jigsaw mats after that it will be internal stuff like , power,lights and a good clear out

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Saturday, 13 December 2008

CrossFit in the UK

I was just messing around on the CrossFit Affiliate Blog today and realised just how many UK affiliates there are ...23!

And there are now 4 in Scotland - CrossFit Fife - CrossFit Scotland - CrossFit Dental - and me

It is great to see CrossFit starting to spread through out the UK because when I first started doing CrossFit no one would even try it with me. I did manage to find some like minded souls down in London - Karl who now co-owns CrossFit Manchester , Andrew who is head of CrossFit London and some others such as Graham who is now in the Forces, Gally ( dont know where he is).

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ABOVE - June 2005 - Me, Kenny, Gally in front, Karls cousin ( cant remember his name) Karl and Graham

Now, getting from Motherwell to London was a bit difficult for a couple of factors -

1 - its a bit far away
2 - I am cheap

So to get around these 2 important facts I ended up getting the Mega Bus a cheap bus company that offers REALLY cheap intercity tickets.

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ABOVE - Graham, Karl and Gally

I travelled down once a month to train with the guys for about 6 months in 2005 - the cheapest ticket I got was £2.50 return from Glasgow to London. It actually cost me more to get from Motherwell to Glasgow.

The downside to this cheap ticket was the time factor - 9 hours on the bus. I also got the train down once which actually took longer as on the journey home it snowed and the train stopped at Edinburgh due to snow on the line between there and Glasgow - this meant I had to get the bus from there to Glasgow. 5 hours on the train then 5 hours on the bus.

Since the early days of CrossFit in the UK it has taken of in a huge way here and also world wide with nearly 1,000 affiliates.

Friday, 12 December 2008

Random photos

I stole Camerons new socks

He stole Jackies new trainers

Me and Kyle making faces

The Panto - Wizard of Oz
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Thursday workout

10 rounds for time

5 pull ups
10 kb swing
15 squats

awful time - 14mins 30secs

just felt like shit doing this

Wednesday, 10 December 2008

House full of sick people

So over the last couple of weeks we have had various afflictions affect our house hold -

Kyle - Ear infection

Cameron - Chest infection

Me - Tore muscle in back

Jackie - a bad cold that has turned into an Upper respiratory tract infection

Dog - cut foot

So needless to say it has been a fun filled house. But it looks like we are getting better one at a time, except Jackie who has just gradually got worse. She s now on anti-biotics and a decongestant.

If anyone is after some prescribed drugs we have a variety in our medicine cabinet!

Tuesday, 9 December 2008

Tuesday workout

Tuesday - Shoulder press - 5 x 30, 5 x 35, 5 x 40. Felt it a bit in lower back so stopped it there

then later just to get a sweat up and not timed 100 sledge hammer hts, 100 kb swings, 100 jumping pull ups and finished with some ring press ups

Dance off - me against Will Smith

Monday, 8 December 2008

iCourse photos


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A wee bit of messing around n the shed tonight just to get moving - just some mobilty stuff and some back squats with the Olympic bar.

Tomorrow - a met-con me thinks

Back held up ok at London, but was very tight the whole time. Only took a couple of ibruprofen

Some travel photos


Didnt take that many photos this weekend but did get a good one when we went through Newcastle and some crackers from the South Bank
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Friends and comrades

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Friday, 5 December 2008

First workout back

Back is feeling a lot better - just had a few Vitamin I tablets over the last couple of days

First workout back!!!

5 mins to do - 500m row + Max KB swings 16kg

2min rest

5mins to do - 500m row + Max kb snatches 16kg

rows 1.54ish
swings 125/snatches 60

Back was a little tight but held up ok

Monday, 1 December 2008

Nice, cold morning




Took the dog out a walk, and took a couple of photos
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