Friday, 30 January 2009

Workout day 4


Front Squats

77.5 x 5 reps x 3 sets

Back Squats

82.5kg x 20 reps ( was seeing God at around rep 17)

Met con

50-40-30-20-10 Russian KB Swings 24kg
25-20-15-10-5 22lb wall ball to 8ft target

time 6min 58secs

was over 10mins for this last time but im sure i did American (overhead swings). No flaws in character on this one, just gripped it and ripped it

Thursday, 29 January 2009

Tuesday night met con

Just remembered that I didnt post my workout from CrossFit Fife

Tabata Kettlebells - non stop tabata

double KB swing
double KB clean and press
KB squat curl and press
double KB snatches

used two 16kgs for the double stuff and a 25kg for the SDHP and a single 16kg for teh curl and press

We then had a wee play about with OHS and i tried some single hand barbel snatches but i was too slow

Ring Strength video

Wednesday, 28 January 2009

Tuesday night

Me, Jools and Johnny took a wee road trip to CrossFit Fife to trin with Simon. Wee Julie was there but she had trained at the class before us and dint fancy taking part in the one we did - Tabata Kettlebells, swings, clean and press, SDHP, squat curl and press, and snatches to finish.
We then played about with Overhead squats
Posted by Picasa

Tuesday, 27 January 2009

Workout day 2


5 x 60kg
3 x 80kg
3 x 80kg
1 x 90kg
1 x 90kg

didnt do a hi reps set as my back was a bit tight but happy with the 100kg

Met-con tonight when I visit CrossFit Fife

Monday, 26 January 2009

Week 5

Monday back squats

5 x 60kg
3 x 80kg
3 x 100kg
1 x 105kg
1 x 110kg


5 rounds for time

3 OH Squats 40kg
6 back squats 40kg
9 front squats 40kg
12 kb swings 24kg

time 9mins 28secs

Wasnt looking for any great weight on the 1rm back squats, just happy to get the 110kg with no problems from my back

Friday, 23 January 2009

My clever boys

Cameron did the dino one, Kyle did the other boys are cool!
Posted by Picasa

Workout day 5


60kg x 3 reps x 3 sets
60kg x 2 reps

40kg x 15 reps

Going away for the day on Saturday so getting the presses done today

might do a met con later ..might not though

Workout day 4

Front squats 75kg x 5 reps x 3 sets ( same weight as last time but did 5 sets of 3, felt stronger today )

Back Squats 80kg x 20 reps

Met con later

Thursday, 22 January 2009


Workout day 3

OH Squats

PVC and olympic bar to warm up

30kg, 40kg, 40kg x 5 reps each

then a couple of hours later

Met con

5 rounds of

12 OH Lunges with olympic bar
21 burpees

14mins 50secs

Didnt do walking lunges, just stand in place lunges. Took video of it and noticed my lunges suck, I thought my back knee was near the it wasnt!

Worlds Greatest New Sport

I found the greatest sport in the world on Facebook yesterday. It is minority sport that i think will take the world by storm

WhiskeyChess StrongMan-Boxing!!

All sports are estrogen compared to Whiskychess Strongman-Boxing.

This is speed chess and boxing in alternate rounds - however, the chess pieces are giant and carved from stone or concrete-filled normal giant pieces (i.e. ranging from about 80 kilos or so for a pawn, through to the King, which is about 180). They need to be fully moved to complete a normal turn. Obviously, there is much less energy expended moving smaller pieces - but try a bold queen move into enemy territory when your queen weighs as much as a fully-stacked refrigerator for a family of six!

(Also, to make things interesting, two shots of whisky must be drunk BEFORE each chess round. These must be finished before round commences.)

Victory can come from checkmate, knockout, exhaustion (failure to complete chess moves), or emesis (vomiting). We'd have doctor stoppage but we've asked two and they both say the Hippocratic oath prevents them from participating. (We put it to them that it would make it then more ethical to participate, because we're bloody well going to do this anyway, but neither have replied yet...)

Ties are decided by a glass eating contest!! Just kidding. We want to live to whiskychess strongman-box another day!!

NOTE: This is the only official sport endorsed by Hangover Black and Chuck Norris.



"Are you kidding?"

No, this is perfectly serious. And stop asking. Those of you who know us know 1) we're mad 2) we've been complaining for years that there aren't enough 'new' sports. People seem closed to the idea of anything that breaks their traditional idea of what a 'sport' should be. It even shits me to put quotation marks around the word - what crap! The moment you pick a stone up, or punch someone while contemplating the Sicilian Defence, suddenly it isn't sport because it's got MORE competitive spirit. How the SHIT does that work???

"Are you planning on getting sanctioned?"

Obviously we can't get sanctioned, but we can damn well do the same thing anyway. We know how BAI bouts work. -> same rules. Plus whisky, and giant chess with insanely heavy pieces, of course.

"This is insane. The whisky is taking it too far."

All competitive sports are dangerous, some moreso than others. But none of them are healthy. Tell me a marathoner grinding their joints to powder, or a boxer training heavy bag with busted metatarsals, or a powerlifter squeezing their fat arse into a piece of body armour that extrudes them into meat putty is the Jack LaLanne portrait you've painted for yourself. Get real. At least we're honest about it.

If anything, the whisky makes it SAFER. Normal chess boxing goes more rounds than James L. Sullivan did.

"When is the first match?"

We're trying to get ring time for March. Stay tuned, there are all sorts of crappy insurance issues etc. to sort out.

The ironic part was if we decided to do it in an alleyway somewhere, where the dangers are very real, it would be so very much easier...

"Can you explain the rules more carefully?"

Sure, all in good time... obviously we need to try them out ourselves first. In the meantime, check out chess boxing (the wikipedia page is fine), but extrapolate to very different circumstances. That's essentially it.


*gallic shrug* Why not?

Wednesday, 21 January 2009

Random Photos

These are in a underpass in Motherwell town centre, I really like the photos, makes a change from grafitti
Posted by Picasa

Tuesday, 20 January 2009

Workout day 2


75kg x 5 reps x 3 sets

60kg x 15-12-9 reps 1min between sets

Back felt a bit tight after the hi reps but nothing to worry about

was supposed to do metcon but didnt, might still do it later as its only just after 8pm... I love having a hobo gym

Lance Armstrongs "Strength" workout

Have a look at this VIDEO of Lance Armstrongs "Strength" Workout.

and even more Fat Bastard

Fat Bastard

Monday, 19 January 2009

Workout day 1


Back Squats 3 sets x 3 reps x 100kg ...woo hoo first time with 100kg since wrecking my back. All reps felt strong.

Then me and Jools done a short team workout

For time

Heavy KB swing 32kg
OH Squats 20kg bar

One person starts on KBS other on OHS, cant change till each is finished the required reps. If you finish before the other person, do air squats

Time 5mins 29secs

This would be a great workout with some weight on the OHS

Sunday, 18 January 2009

I. Can't. Wait

R.I.P Tony Hart

Awww man, I used to love watching Tony Hart.

Just found out from Jax that he died today. I can rememebr watching Take Hart and Hartbeat when I was a kid and always loved the Gallery secton where kids would send in thier drawings. Also used to love Morph


Finished my catch up workouts for today with "Gwen" - saw kempie had done it and fancied a bash at it but not with the weights the big guy used

Here is the link to - GWEN

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

I used 50kg and managed all three sets without re-gripping but the last set was close, grip is fried

Workout day 5

Playing catch up


57.5kg x 3 reps x 5 sets

37.5kg x 13 - very happy with this as I messed up the last two weeks by going too heavy. Got a met con to do as well so was thinking either Grace or Gwen later

Saturday, 17 January 2009

Saturday night

Watched UFC tonight up at Big B and Jools house and had Kevin and Nicola up too
Posted by Picasa

Friday, 16 January 2009

Workout day 4

Front squats

75kg x 5 reps x 3 sets

back squats

75kg x 20 reps

back and wrist both felt fine

Met-con maybe after work tonight

The living legend

Watch the link below to see the living legend, the teen idol...

Living Legend - teen idol


Written in stone

Posted by Picasa

Thursday, 15 January 2009

Workout day 3

Met-con only

"Brutal Tuesday"

10 rounds for time

5 pull ups
10 thrusters with olympic bar
15 kb swing 24kg

time 17min 03secs

slower than last time, didnt break the sets as much as last time and paid for it

CrossFit Games 2009

CrossFit Games Widget

Wednesday, 14 January 2009

Simon comes for a visit

Had a wee visit from Simon, co-owner of Crossfit Fife. Had a chat, I showed him some tips and tricks on using Picassa and facebook ......then we palyed Guitar Hero!
Posted by Picasa

Ma wee boy and ma big dug

Posted by Picasa

Tuesday, 13 January 2009


Tried a new complex today that I saw at Chris' website Conditioning Research. He has a video of it which is shown below - it s called the "Mr Spectacular"

I also saw it on Jason C. Browns site and he suggests using it in a ladder type workout with push ups and clean and jerks

So thats what we did, a ladder of 1-10 reps. I used two 24kg KB's and Jools used two 12kg KB's. Cant remember exactly what our times were but i know she finished in 13mins something and I was 14mins 30something

Workout day 2


70kg x 5 reps x 3 sets

Got met-con later but just realised I missed my high rep set of deads...d'oh!

Monday, 12 January 2009

Workout week 5 day 1

Back squats 92.5kg x 5 reps x 3 sets

Then a few hours later

10 rounds for time

3 clean and jerk 60kg
15 wall ball 22lb

Time 15mins 23sec

This is a workout from CrossFit Watertown, I can't figure out how to put a link in when using the iPod but if you want to see where I hot it from do a search for it on their blog, it was posted yesterday

Back squats and a met-con

Derek came over for a workout along with Jools and Brian. Back Squats followed by a met-con of double tabata kb swing & goblet squats
Posted by Picasa

...but thanks for asking!

Posted by Picasa

Sunday, 11 January 2009

Random phone photographs

Posted by Picasa

Sunday randomness

Time to post something other than just my workout. Been a bit side tracked with my new gadget and all the stuff it can do.

Work is back to normal after the madness that is Christmas. I finished doing the night shifts on New Years eve and I'm back to working part time which is shit, its a big drop in wages, I spoke to the boss yesterday and he said the over time will start again in a couple of weeks but I definitely need to look for something else. Jax told me last night that they are recruiting for her work ( 999 operator ) but I have the telephone manner of a mumbling buffoon so doubt I would even get an interview

They are also recruiting at the Fire Service and they now don't have an upper age limit and they also have changed the eye site requirement, I am heading to the optician on Monday to see if I pass the new eye test. Also, i want to go back to contacts again as I'm getting fed up wearing glasses.

Randon Links - not posted anything random for a while either so take a look at these

A tune I Like

A site I like

Coach Rippetoe Q & A

Another Site I like

Limmys Blog - check out his "playthings" at the top of the page especially the Xylophone, the Yoda clock and the ever popular Gie's yer jaiket

Saturday, 10 January 2009

Workout day 5


55 x 3 reps x 5 sets

42.5kg x 8reps

never read my log before doing this again and never realised i went too heavy last week on the high reps and went even heavier again

Friday, 9 January 2009

Workout day 4

Front squats 72.5kg x 5 reps x 3 sets

Back squats 72.5kg x 17

Thursday, 8 January 2009

Met-con Thursday

Trained my mate Russell this afternoon and was going to train after he went away but put it off and put it off until 10pm. So had a look over the list of short, heavy met-cons I have from the forum and got this one

5 rounds for time

10 oh kb swing 32kg
10 ring push up

Time 5mins 22sec

It was a short one but wasn't very met-con. Will do sometimg better tomorrow

Wednesday, 7 January 2009

Workout day 2 ( a bit late)


65kg x 5 reps x 3 sets

50kg x 20 reps

Back still feeling fine with the deads

New toy

Got a new toy yesterday, an iPod touch. Still messing around with it, but so far it is very cool.

Monday, 5 January 2009

Workout week 4 day 1

Back Squats

90kg x 5 reps x 3 sets back felt fine

then a couple of hours later

21-15-9 reps of

32kg overhead kettlebell swings
Pull Ups

all wearing 10kg weighted vest

time 13mins 11secs

Can get this one down a a good bit next time hopefully as I lost a lot of time with lapses in character due to the kettlebell, pull up bar and floor being REALLY cold on my hands

Getting my eating sorted

After the Christmas and New Year festivities, I started to sort my eating out last week. Today tough is the day I start getting strict again. Got the scales looked out, got some good food choices in and ready to rock and roll

Sunday, 4 January 2009


50-40-30-20-10 kettlebell swings with 24kg KB
25-20-15-10-5 wall ball with 22lb ball to 8ft target

Time 10mins 56secs

Workout week 3 day 5

Shoulder press

52.5kg x 3 reps x 5 sets

40kg x 10 reps ( was supposed to be between 15-20, jumped the weight too much from last weeks 35kg)

A walk in the cold

We took the dog out a walk down to the local woods and then we went to a very old cemetary that is just 10mins from the house. The cemetary is very peaceful but is a old drinking haunt for the local scumbags so lots and lots of the headstones have been pushed over. There are some dating back to the 1890's and some even a bit earlier.

We even found one of someone with the same name as my unlce with the epitaph - Erected in memory of Robert Easton who died in an accident in Dalziel Steel Works aged 14years, January 14th 1898. Some of the head stones have very intricate carving, there is a beautiful Celtic Cross that is in the photo above and some with urns on top. I am going to try and find out some information on this cemetary as I find stuff like this very interesting
Posted by Picasa

Saturday, 3 January 2009


Friday night met con

death by clean and jerk 40kg

power cleans and push jerk - 9 rounds plus 6 reps

Friday, 2 January 2009

Workout week 3 day 4

Front Squat

70kg x 5 reps x 3 sets
(had to rack the last set after 3 reps, something strange was going on with my left wrist)

Back squat

70kg x 20 reps

Going to do "Death by Clean and Jerk" later with 50kg

Thursday, 1 January 2009


So yesterday is officially a rest day for me, but Im also taking today off. I had a wee drink or two last night and been eating pretty much anything and everything since yesterday - feel like shit today though.

On my forum, we have a thread started for 2009 training goals, here are some of mine

1- Get back to strict Zone dieting.
2 - Get my PISTOL back
3 - Get my handstand back
4 - a 200kg deadlift - not like this one.
5 - A sub 5min Fran to start with
6 - Keep on the CrossFit Strength Bias programme

got some more but cant remember them just now.

If you read this you have any training goals?

Happy New Year

Happy New Year from us to you!
Posted by Picasa