press
65kg x 3
65kg x 3
65kg x 3
65kg x 2
50kg x 11
Saturday, 28 February 2009
Friday, 27 February 2009
metcon
5 push jerk 65kg
5 box jump 36inch
250m row
5 rounds
3min rest
round 1 - 1min 45sec
round 2 - 1min 50sec
round 3 - 2min 02sec
round 4 - 2min 05sec
round 5 - 2min 07sec
5 box jump 36inch
250m row
5 rounds
3min rest
round 1 - 1min 45sec
round 2 - 1min 50sec
round 3 - 2min 02sec
round 4 - 2min 05sec
round 5 - 2min 07sec
Thursday, 26 February 2009
workout day 3
The Chief
Max rounds in 3 minutes of:
60kg Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycleCycle 1 - 4 rounds + cleans + 4 push ups
Cylce 2 - 4 rounds
Cycle 3 - 3 rounds + cleans + 2 push ups
Cycle 4 - 3 rounds + cleans + 6 push ups
Cycle 5 - 3 rounds + 1 Clean
Thursday
today is a metcon only day but im not sure what to do. Saw that Leon from CrossFit North East England is thinking of trying the workout called "The Chief" which consists of power cleans, push ups and squats. Might give that a go.
Also today, I set up a new blog as a bit of fun - The Rip Quote Of The Day Blog
Have a look at some of the quotes, the man is a legend.
Also today, I set up a new blog as a bit of fun - The Rip Quote Of The Day Blog
Have a look at some of the quotes, the man is a legend.
Tuesday, 24 February 2009
Workout day 2
Deadlifts
95kg x 3 sets x 3 reps
no hi reps as my back was tight after the 3's
Metcon
10 thrusters 60kg
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders
time 10mins 58secs
also got a pr of 56 double unders in a row followed by a set of 46!
95kg x 3 sets x 3 reps
no hi reps as my back was tight after the 3's
Metcon
10 thrusters 60kg
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders
time 10mins 58secs
also got a pr of 56 double unders in a row followed by a set of 46!
Monday, 23 February 2009
Workout day 1
Back squats
105kg x 5 reps
105kg x 5 reps
105kg x 5 reps
met con
500m row
21 push press 52.5kg
500m row
18 push press
500m row
15 push press
500m row
12 push press
time 14mins 34secs
rows were not fast 1.43/1.45/1.50/1.45 but thought I would game it to see if I took less rest on the push press, and it worked.
105kg x 5 reps
105kg x 5 reps
105kg x 5 reps
met con
500m row
21 push press 52.5kg
500m row
18 push press
500m row
15 push press
500m row
12 push press
time 14mins 34secs
rows were not fast 1.43/1.45/1.50/1.45 but thought I would game it to see if I took less rest on the push press, and it worked.
Sunday, 22 February 2009
Saturday, 21 February 2009
Join my Facebook group
I set up a facebook group the other day that is a "Mark Rippetoe Quote of the Day". So far I have posted 3 QOD and I have 360 members!
If you want to join click the link below
Mark Rippetoe Quote of the Day group
If you want to join click the link below
Mark Rippetoe Quote of the Day group
Workout day 5
Presses
62.5kg x 3
62.5kg x 3
62.5kg x 3
62.5kg x 2 - decided to stop there as that is a 3 reps pb!
50kg x 10 - 2 reps down from last week but happy with the 3 reps
Used the tips I got from Kempie last week - instead of pausing at the bottom, pause at the top - take a deep breathe - then down and straight up. It worked a treat, cheers big man!!!
62.5kg x 3
62.5kg x 3
62.5kg x 3
62.5kg x 2 - decided to stop there as that is a 3 reps pb!
50kg x 10 - 2 reps down from last week but happy with the 3 reps
Used the tips I got from Kempie last week - instead of pausing at the bottom, pause at the top - take a deep breathe - then down and straight up. It worked a treat, cheers big man!!!
Thursday, 19 February 2009
rest day
Taking a rest day today, I feel a bit beat up. Trained everyday since last Thursday. Will just go through the Burgener warm up with the PVC and the mobility drills i got from Rannoch and Derek
Burgener warm up
here is a great video of the Burgener warm up, something I need to do more of!
Burgener Warm-up and Skill Transfer from Leonid S. on Vimeo.
Thanks to CrossFit Evolution for putting this togheter
Burgener Warm-up and Skill Transfer from Leonid S. on Vimeo.
Thanks to CrossFit Evolution for putting this togheter
Wednesday, 18 February 2009
Workout
Training session at the local Globo that I may be starting classes in and trained the manager John through a warm up then mini cindy - 10mns amrap of 5 pull up, 10 push up , 15 squat. He done great and got 6 full rounds plus some pull ups and I got 9 full rounds and a couple too. The pull ups were on an assisted pull up machine - so no kipping!
I also finished off with some OHS
I also finished off with some OHS
2008 CrossFit Games
Found this video on the CrossFit One World blog, not sure if I have posted it before but doesnt matter if I have... I love it!
Tuesday, 17 February 2009
Workout day 2
Deadlifs
95kg x 4
then called it a day, back just not happy. Might be down to this being my 5th day training without a day off
Had my mate Derek over to train and he has just completed a kettlebell cert with Steve Cotter so he put us through some timed sets of jerks
95kg x 4
then called it a day, back just not happy. Might be down to this being my 5th day training without a day off
Had my mate Derek over to train and he has just completed a kettlebell cert with Steve Cotter so he put us through some timed sets of jerks
Rippetoe quotes
In response to a question regarding dumping a bar while doing back squats , Coach Rippetoe replied
"In my gym, you get spotters, you safely dump it backwards loaded with the bumper plates, or you learn how to accurately judge your ability.
If you dump the bar on rails or pins or anything else in here, I will beat the cum out of you with the remnants of the bar."
"In my gym, you get spotters, you safely dump it backwards loaded with the bumper plates, or you learn how to accurately judge your ability.
If you dump the bar on rails or pins or anything else in here, I will beat the cum out of you with the remnants of the bar."
Monday, 16 February 2009
Back squats
102.5 x 5 reps
105 5 reps
105 x 5 reps
Planned on doing 107.5 for the last set but the second set felt very heavy
Then a metcon I got from Kempie - One Bar Linda
10,9,8,7,6,5,4,3,2,1 reps of
Deadlift
Power Clean
Push Press
50kg
Time 15mins 57secs
Took my time with the Deadlifts and Power cleans, push press were good
102.5 x 5 reps
105 5 reps
105 x 5 reps
Planned on doing 107.5 for the last set but the second set felt very heavy
Then a metcon I got from Kempie - One Bar Linda
10,9,8,7,6,5,4,3,2,1 reps of
Deadlift
Power Clean
Push Press
50kg
Time 15mins 57secs
Took my time with the Deadlifts and Power cleans, push press were good
Sunday, 15 February 2009
Road trip to Kempie and leons
Took a road trip to Newcastle for a visit to Kempie and Leons new home for CrossFit North East England.
After driving down on Saturday night, me and Kempie did our presses for CFSB, and I got a PB of 60kg for 3 sets of 5 reps. Also got another PB of 50kg for 12 reps
Then on Sunday we headed to the box to paint, lay mats, and train.
The workout was Karabel - a combo of Karen ( 150 wall ball) and Isabel ( 30 snatches)
10 rounds of 3 power snatches and 15 wall ball.
I did it with 50kg and a 20pound ball in 13mins 28secs.
The box is huge and will be a fantastic place to train.
Friday, 13 February 2009
Workout day 4
Front squats
80 x 5
82.5 x 5
85 x 5
back squat
85 x 20
met con
Triple Tabata
60kg push press
32 kg kb swing
40kg SDHP
Total reps 168. presses averaged out at 4 reps per set, swings were 10 reps and sdhp was 6
80 x 5
82.5 x 5
85 x 5
back squat
85 x 20
met con
Triple Tabata
60kg push press
32 kg kb swing
40kg SDHP
Total reps 168. presses averaged out at 4 reps per set, swings were 10 reps and sdhp was 6
Thursday, 12 February 2009
Signs you are addicted to CrossFit
Got this list from a CrossFit group on facebook, thanks Colin for sending me the link
It's more than a workout...it's a way of life. So how do you know if you've drank a little too much of the Kool-Aid?
1. You tell your girlfriend that you spent your morning with Fran, Cindy, or Helen, and she's not mad
2. You refuse to eat out any more, because there are no Zone-friendly restaurants
3. You have left a sweat angel on the floor of your gym
4. You are on your last warning for violating your globo-gym's "no oly lifts" policy
5. "So I think I dig this chick." "What! How can you say that? You don't even know what her Fran time is!"
6. You wake up after a night at the tavern, and your pockets are full of napkins with WOD that you made up in a drunken stupor ("10,000 kettlebell swings....underwater!")
7. You've power-cleaned your SO
8. People give you a lot of room at your gym
9. You understand the meaning of "stomp for power"
10. If you didn't puke, you didn't go hard enough
11. You feel sorry for people who read Muscle and Fitness
12. In your trunk, you have: at least one kettlebell, spare running shoes, a med ball, and rings
13. You know that the phrase "Oh yeah???" is very dangerous in the right context.
14. You talk about Coach, Eva, Brandon, Annie, Greg, etc like they are your best friends
15. Your favorite numbers are 21, 15, and 9
16. You have a lucky t-shirt that you wear on big days out
17. You've banged your head on a ceiling doing pullups
18. You can use the words "snatch" and "jerk" in a sentence and not giggle.
19. You watch affiliate videos while at work/in class
20. You do everything "for time"
21. Except sex, for which you go for max rounds in 20 minutes (
22. In the same day, you've broken personal records in deadlifts and sprints
23. You psych yourself up by telling yourself you don't need to breathe for the next few minutes
24. People accuse you of lying when they ask you how you got in such great shape and you respond that it only take 1/2 hour a day.
It's more than a workout...it's a way of life. So how do you know if you've drank a little too much of the Kool-Aid?
1. You tell your girlfriend that you spent your morning with Fran, Cindy, or Helen, and she's not mad
2. You refuse to eat out any more, because there are no Zone-friendly restaurants
3. You have left a sweat angel on the floor of your gym
4. You are on your last warning for violating your globo-gym's "no oly lifts" policy
5. "So I think I dig this chick." "What! How can you say that? You don't even know what her Fran time is!"
6. You wake up after a night at the tavern, and your pockets are full of napkins with WOD that you made up in a drunken stupor ("10,000 kettlebell swings....underwater!")
7. You've power-cleaned your SO
8. People give you a lot of room at your gym
9. You understand the meaning of "stomp for power"
10. If you didn't puke, you didn't go hard enough
11. You feel sorry for people who read Muscle and Fitness
12. In your trunk, you have: at least one kettlebell, spare running shoes, a med ball, and rings
13. You know that the phrase "Oh yeah???" is very dangerous in the right context.
14. You talk about Coach, Eva, Brandon, Annie, Greg, etc like they are your best friends
15. Your favorite numbers are 21, 15, and 9
16. You have a lucky t-shirt that you wear on big days out
17. You've banged your head on a ceiling doing pullups
18. You can use the words "snatch" and "jerk" in a sentence and not giggle.
19. You watch affiliate videos while at work/in class
20. You do everything "for time"
21. Except sex, for which you go for max rounds in 20 minutes (
22. In the same day, you've broken personal records in deadlifts and sprints
23. You psych yourself up by telling yourself you don't need to breathe for the next few minutes
24. People accuse you of lying when they ask you how you got in such great shape and you respond that it only take 1/2 hour a day.
Workout day 3
Thursday
for time
45 double unders
45 squat cleans 60kg
45 burpee
45 double unders
time 22mins 34secs
Double unders sucked, only managed to string about 10 in a row at most.
Took my time with the squat cleans as I wasnt sure how my bcak would take to them but it was fine
Burpees as usual kicked my ass
Last set of double unders were a bit better than the first ...but not much
Will do this one again at some point and try and get it under 20mins
for time
45 double unders
45 squat cleans 60kg
45 burpee
45 double unders
time 22mins 34secs
Double unders sucked, only managed to string about 10 in a row at most.
Took my time with the squat cleans as I wasnt sure how my bcak would take to them but it was fine
Burpees as usual kicked my ass
Last set of double unders were a bit better than the first ...but not much
Will do this one again at some point and try and get it under 20mins
Wednesday, 11 February 2009
King Kong workout
Josh Everett takes on the King Kong workout -
3 rounds for time
1 dead lift
2 muscle ups
3 squat cleans
4 hand stand push ups
Tuesday, 10 February 2009
Workout day 2
Deadlifts
5 x 90kg
5 x 95kg
5 x 100kg
75kg x 15 reps
then
Grace
60kg power clean and push jerk x 30 reps
5mins 25sec
Thats the first time since screwing my back that I hae lifted 100kg for more than 1 rep, realy happy with that
5 x 90kg
5 x 95kg
5 x 100kg
75kg x 15 reps
then
Grace
60kg power clean and push jerk x 30 reps
5mins 25sec
Thats the first time since screwing my back that I hae lifted 100kg for more than 1 rep, realy happy with that
Monday, 9 February 2009
Tea cup shoulder mobility exercise
Rannoch showed us this move on Sunday - Chris from Conditioning Research just posted this video of Steve Cotter demonstrating it. Really like this, takes a bit of practice to get it right.
Workout day 1
back squats
5 x 102.5
5 x 102.5
5 x 102.5
then
40 thrusters
40 OHS
40 thrusters
40 hang power snatch
40 thrusters
used olympic bar
time 10mins 30secs
Hobo gym was really cold tonight even with 2 pair of sock and loads of layers on including long johns
5 x 102.5
5 x 102.5
5 x 102.5
then
40 thrusters
40 OHS
40 thrusters
40 hang power snatch
40 thrusters
used olympic bar
time 10mins 30secs
Hobo gym was really cold tonight even with 2 pair of sock and loads of layers on including long johns
Sunday, 8 February 2009
KB Workshop
Just back from another enjoybal workshop with Rannoch Donald from Kettlebells Scotland .
Hope to get to the level 2 workshop next time he runs one
Saturday, 7 February 2009
Workout day 5
Press
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
then
40 kg x 10 reps - 1min rest - 7 reps - 1 min rest - 4 reps didnt do metcon, too cold. At a Kettlebell workshop tomorrow with Rannoch Donald from Simple Strength and Kettlebells Scotland
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
then
40 kg x 10 reps - 1min rest - 7 reps - 1 min rest - 4 reps didnt do metcon, too cold. At a Kettlebell workshop tomorrow with Rannoch Donald from Simple Strength and Kettlebells Scotland
Friday, 6 February 2009
Thursday, 5 February 2009
Workout day 3
Thursday
for time
1 squats clean + 8 push jerk
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerks
Used 60kg
Time 14mins 20secs
for time
1 squats clean + 8 push jerk
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerks
Used 60kg
Time 14mins 20secs
Wednesday, 4 February 2009
Tuesday, 3 February 2009
Workout day 2
Deadlifts
3 x 90kg
3 x 90kg
3 x 90kg
20 reps x 70kg
then
500m row
21 thrusters 40kg
rest 3 mins
500m row
15 thrusters 50kg
rest 3 mins
500m row
9 thrusters 60kg
Rows 145/1.45/1.45
Thrusters 21/10,5/6,3
Total time - 16mins 20secs
3 x 90kg
3 x 90kg
3 x 90kg
20 reps x 70kg
then
500m row
21 thrusters 40kg
rest 3 mins
500m row
15 thrusters 50kg
rest 3 mins
500m row
9 thrusters 60kg
Rows 145/1.45/1.45
Thrusters 21/10,5/6,3
Total time - 16mins 20secs
Monday, 2 February 2009
CFSB CYCLE 4 week 1
Monday
CFSB Cycle 4
Back squat
5 reps x 100kg x 3 sets
(only managed 3 x 3 last week)
Metcon
3 rounds
300m row
30 double unders
30 kb swings 32kg
time 11mins 55 secs
Double unders were rubbish till last set when i got 25 in a row.
CFSB Cycle 4
Back squat
5 reps x 100kg x 3 sets
(only managed 3 x 3 last week)
Metcon
3 rounds
300m row
30 double unders
30 kb swings 32kg
time 11mins 55 secs
Double unders were rubbish till last set when i got 25 in a row.
Snowy day
The boys had great fun on the way home from school - snowball fights and snow angels
And Jax and the boys made a CrossFit West Sussex snow man
Sunday, 1 February 2009
Sunday Catch up workouts
Sunday catch up
Press
40kg x 5
50kg x 3
60kg x 3
62.5kg x 1
65kg x 1
70kg x 1
Think 70 may be a pb
a while later
3 rounds
500m row
30kg OHS x 21 reps
Time 11mins 18secs
Press
40kg x 5
50kg x 3
60kg x 3
62.5kg x 1
65kg x 1
70kg x 1
Think 70 may be a pb
a while later
3 rounds
500m row
30kg OHS x 21 reps
Time 11mins 18secs
Some of my toys
Got a few kettlebells - in the picture are 2 x 32kg, 2 x 24kg, 2 x 16kg, 2 x 12kg.
My new squat stands, with my other 24kg kettlebells
and my trusty Concept 2 rower, with some of my bumper plates.
I decided to put down some of my rubber matting today and stuck the power cage outside, which gives us a lot more space
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