Workout day 2

deadlifts 105kg x 3 x 3

will do metcon tomoro

Workout day 1

Monday

back squat

112.5kg x 5 reps x 3 sets

then

21-15-9

Heavy KB swing - 32kg overhead swings
Thrusters 30kg

last time 5min 57secs

This time 3mins 39secs

Very happy with that! Get the same feeling doing this as I do doing Fran, lungs burning, legs like jelly etc

Random photographs from my camera phone

Metallica Guitar Hero

Blue and Gold Macaw

Perigrine Falcon

Harris Hawk...I think?

Softball trainng

Another training session with the best wee team in Scotland

Workout day 5

press

62.5kg x 5 pr
62.5kg x 3
62.5kg x 3
62.5kg x 3

50kg x 12

metcon tomorrow as Johnny is coming to the hobo gym for a session

Workout day 4

front squats

3 reps of
80kg, 90kg, 95kg, 97.5kg, 100kg

back squats

100kg x 15reps

then

Fran-ish

21-15-9

40kg thrusters
pull ups

4mins 51secs

a couple of videos from last night

Metallica rock my world

Workout day 3

Thursday

Kempies one bar Linda

10,9,8,7,6,5,4,3,2,1 reps of

deadlift
power clean
push press

with 50kg

last time 15mins 57secs

this time 13mins 5secs

very happy with that!

Starting Strength DVD Trailer

Workout day 2

Tuesday AM

Run around the Strathclyde loch , with my friend who is a marathon runner, about 5 km but we walked the last 1km as a cool down. Tried pose running for the first time and noticed a huge diference

Tuesday PM

Deadlifts 102.5kg x 3 reps x 3 sets

Back was fine, going to try and get a bit more weight lifted on this cycle

Metcon

AMRAP 10min with 24KG KB

5 deadlift
5 SDHP
5 Goblet Squat
5 Push Press
5 Thruster

8 full rounds plus 2 deadlifts

Borrowed and modified from Kempie

Kettlebell timed sets

Got the UKKA Kettlebell Games in a few months so started back on the bells for 3 regular sets per week, just to get back into swinging them again

3min one handed swings 24kg - 101 reps

3 min rest

3min one handed swings 24kg - 106 reps

3 min rest

3min one handed swings 24kg - 108 reps

Workout week 1 cycle 5

Had an easy week last week so back in to the next 6 week cycle on the CFSB

Monday

Back Squats

110kg x 5 reps x 3 sets

Metcon

Karen - 150 wall ball - 22pound ball to 8 ft target

Time 5mins 30secs

Later - timed sets of KB swings

Stone Gods

Had a fantastic time last night at King Tuts Wah Wah Hut in Glasgow.

We went to see Stone Gods who we had seen supporting Airbourne last year. They had 2 great support acts, Hate Gallery and Black Spiders. I really enjoyed Black Spiders, will need to look out for them again.

Stone Gods even done a cover version on Girls Aloud!

Softball training

First softball training session of the season with the best wee team in Scotland.

The Demons

The picture shows Lewis jumping for one of Jims overthrows!

Portrait

Wee kid drew this picture of me today, kettlebells and messy hair and sideburns

Random

Wee bit of training this morning

Burgener warm up

OHS with 40kg
OHS with 45kg

Will do some thing more later after work

Inside the hobo gym

Just messing around today after yesterdays weird hip pain. Tried some overhead squats with the kettlebells

Friday run

Went out in the sunshine and did

10 x 150m hill sprints

all part 1 were under 30secs

Then about 4 hours later hip got incredibly sore, took a load of painkillers and it seems to have got a bit better over night

Random Glasgow photos

Wednesday AM

Kb Snatches

3mins 24kg
3min rest
3 min 16kg
3min rest
3min 24kg

stopped after a couple of reps on the last set as palm started to feel like it was going to rip, need to build my hands back up slowly

workout rest week

Tuesday night

"Jackie"

1,000m row
50 thrusters 20kg bar
30 pull ups

Time 8mins 06secs

Really happy with this, the row was not super fast - 3mins 26secs - but i did manage the thrusters without breaking them. Pull ups were weak and broken into sets of 3's and 2's but this is the first pull up WOD i have done in ages

workout rest week

Taking a rest for the heavy stuff this week, just doing a mix and match of met-cons

Monday

Wee run to warm up, maybe about 800m

then

3min one handed kb swing 24kg - 105 reps
3min rest
3min one handed kb swings 16kg - 112reps
3min rest
3min one handed kb swing 24kg - 103 reps

Arm warmers

I follow a LOT of other blogs, some that are linked at the side and some that i have in my Google reader.

One of the blogs is this one BYERS GETS DIESEL

Mellissa Byers is a Crossfit affiliate owner - her affiliate is CROSSFIT 603

On her blog she posts some great stuff like HEALTHY/FUCK OFF and ARE YOU CROSSFIT ENOUGH? . But she also has some funny stuff - like a lot of love for arm - warmers.

I found a pair of Jackies last night and thought I would send a photo to her, just for a bit of fun as she mentioned on her blog that she was looking for photos of people wearing them

Well...check out the photo below

workout day 4

Friday AM

front squats

90kg x 5
92.5kg x 5
95kg x 5

back squats

95kg x 20

metcon later

workout day 3

Thursday PM

5 rounds for time of

3 power clean 60kg
6 push jerk 60kg
12 burpee

time 11mins 24secs

workout day 3

Thursday met-con day

Am session

20mins skipping, a lot of misses and some double unders

more later

workout day 2

Deadlifts

15 x 24kg KB
10 x 40kg
5 x 60kg
5 x 80kg

3 x 100kg

1 x 110kg
1 x 115kg

Up 15kg since last cycle - woo hoo

then

5 rounds of

2min double under
1 min rest

35/47/50/83/79

workout day 1

Monday

Back Squats

5 x 40kg
5 x 60kg
5 x 80kg

3 x 100kg

1 x 110k
1 x 115kg
1 x 117.5kg

Up7.5kg on last cycle.

This is week 6 of the CFSB and is 1rm time for back squats, deadlifts and presses. Last time through I got 110kg ao I am very happy to get 117.5kg.

Watched the Watchmen

having no idea what the film was about before I went in, I can say that I really didnt know what to expect other than it had super heros in it.

Found it a bit confusing in parts, but really enjoyed it.

Catch up

Just realised that I have only posted workouts for the last week.

Been back on the Zone wagon again and sorted my eating out - this is day 5 back on, had a cheat on Saturday ( some chocolate and a packet of crisps) but back on today.

Today we are heading to see "The Watchmen" at the cinema - I have no idea what it is about other than it is a comic book remake and has superheroes in it.

Also last week I got my Police Check report in from my application form I sent in regarding work at the kids school ( or any school). Also got a form in from the local college - I may be going back to do a Classroom assistant course

workout day 5

press

67.5kg x 2 then stopped - felt a crunch so decided better stop

workout day 4

front squats

87.5kg x 5
90kg x 5
92.5kg x 5

workout day 4

second session

5km row - 19mins 45secs

didnt try to kill it as this is the first long row i have done in ages

workout day 3

thursday - metcon only today

first session

100 double unders
2min rest
100 double unders
2min rest
100 double unders

2mins 53sec / 4mins 15secs / 7min 08secs

first set is a PR last set was a nightmare lol was down to singles all the way

more later

workout day 2

Deadlifts

100kg x 3 reps x 3 sets

really happy with this as my 1rm last cycle was 100kg

then

7 rounds of

30 secs ohs 20kg bar
30secs kb swing 32kg
30 secs rest

OHS 15/16/14/13/16/15/16
KB Swing 15/15/14/15/14/15/15

workout day 1

back squats

107.5kg x 3 reps x 3 sets

metcon

21-15-9 reps of

wall ball 10kg
power clean 60kg
burpee ( no press up)

9mins 15secs

random videos

Sweets, popcorn and a chocolate fountain

101 slaps