Monday, 29 June 2009
WOD CF Endurance
Saturday and Sunday = rest days
Monday workout part 1 - CFE Death by 10m
12 full rounds plus 12 sprints in the 13th min
CrossFit Total later
Monday workout part 1 - CFE Death by 10m
12 full rounds plus 12 sprints in the 13th min
CrossFit Total later
Saturday, 27 June 2009
Henry Rollins Quote
"Go without a coat when it's cold; find out what cold is.
Go hungry; keep your existence lean.
Wear away the fat, get down to the lean tissue and see what it's all about.
The only time you define your character is when you go without.
In times of hardship, you find out what you're made of and what you're capable of.
If you're never tested, you'll never define your character."
-Henry Rollins
Frankie Boyle
Frankie Boyle has quit his column in the Daily Record newspaper because of the following...
Oh dear. Had to quit my Daily Record column over a moral disagreement. We disagreed over whether it was ok to make jokes about a dead child molestor. Here is the whole column, big love my niggers, Frankie x
-----
So the Michael Jackson roller coaster has stopped. Looks like he got enough.
Apparently he died after walking into a pub in Paisley and saying “Do you wanna be starting something?” We can all learn something from Michael’s life. For example, it looks like oxygen tents are a big waste of money.
Why did no one pick up on it when he had shown all the signs of a heart attack? Wheezing noises, jerking of the arms, ashen complexion? I suppose to be fair he has been showing all those symptoms since the mid eighties. Had Jackson’s staff noticed something was wrong earlier he might have been saved, but when they saw him grab his left arm, go stiff and yelp they just thought he was practising his moves for Beat It. It’s not known what triggered the heart attack, but High School Musical 3 was on cable at the time. In many ways he was a tragic figure. Let’s be honest, he had more personal issues than Batman.Who could have imagined that the monster he transformed into in “Thriller” would look less weird than what he transformed into in real life? It’s got to be a tossup whether he get cremated or recycled. His postmortem will look like the Roswell autopsy.
I was a big Michael Jackson fan when I was 8. I didn't know it at the time, but I was his 'type.'
For his London concerts Michael Jackson advertised for children in wheelchairs or with missing legs! What parent would agree to that? Look what happened with kids who could run away! Those tickets sold out in minutes. An interesting attitude we have to paedophilia in this country, “ We don’t want paedophiles round here! Unless they’ve really worked on their choreography...”
He was a legend and his funeral will be amazing. Ironically the funeral will be the first time in years his children haven’t been forced to wear veils.With the amount of money the concert tickets have made I wouldn’t be surprised if they still wheeled him on. It would add an interesting touch to I’ll Be There. Michael Jackson was apparently refusing to eat ahead of his O2 gigs. He now weighed less than nine stone and the only thing he would eat willingly was nachos. Nachos being the name of a young Mexican boy. It’s said that Jackson had developed a phobia about being fat. Not like him to worry about his looks. Apparently when the news broke Jackson’s father rushed straight to the hospital, just to check if the medics needed a hand with beating Michael’s chest.
Jackson’s family said they were moved to see that the hospital staff were all wearing black. Actually, they were all wearing white as usual, but that family had always had a little trouble admitting the difference. The man may be gone but he has left a musical legacy that will be around for hundreds of years. As will his face.
Murraymania has hit Wimbledon with millions convinced that Andy Murray has what it takes to become the first British male for a long time to be knocked out in the final. Murray could be Wimbledon if he just the right breaks, like one to Roger Federer’s ankle. This year Murray is desperately trying to convince the crowd he’s ‘British’. Then he fucked that up by winning. Nine Brits were beaten on the first day. Mind you, they all turned up with snooker cues.
The Lawn Tennis Association says the eighty million pound roof over Centre Court will improve British tennis. Really? They’re attaching a noose? Visitors to Wimbledon have been paying £20 a day to park on a graveyard. It only came to light after the families of deceased relatives complained about having to lay flowers on a BMW.What sort of person would think it’s acceptable to park their 4x4 on top of someone’s grave. Oh yes, the sort of person that owns a 4x4.I love Wimbledon. It’s the only time I get to watch women in short skirts grunting and sweating without night vision goggles. I really enjoy all that grunting. My neighbours keep banging on the wall to get me to stop.
The BBC has published its expenses. They also claimed for chandeliers, moats and large houses. To be fair, it was for ‘Pride and Prejudice.' They claimed thousands of pounds for ‘entertaining.It’s a disgrace. The BBC hasn’t done that for years.Deputy Director Mark Byford charged licence fee payers £4.99 for a book of the history of QPR football club. And a thousand on a divorce lawyer when he gave it to his wife for Christmas. £1,137 was spent on a knighthood dinner for Terry Wogan. And it’s the last time they take him to Pizza Hut and say, ‘Order anything you like.’
The BNP may be sued for refusing membership to non whites.The BNP say they welcome minorities as card carrying members. The cards say ‘Fuck off home.’ I look forward to Nick Griffin holding ‘minority awareness’ workshops and playing God Save The Queen on steel drums.
London Underground is using quotes from Ghandi on the Tube. I saw the film and I don’t remember him saying, ‘There’s a body on the line at Marble Arch.’ They use other famous quotes too – but the one from the Koran emptied the train.
The Scottish National Library banned the Saltire flag for being racist. There are racist librarians? Knitting a cardigan with a swastika in it must be a nightmare. I’d love to see them march. ‘What do we want? Sssshh!’
A ghost town that was built in Argyll but then abandoned to the wild is to be demolished because it lies crumbling and derelict. It’s a shame because there’s some great scenery around Greenock.
A male stripper, known as Sergeant Eros, has been convicted of impersonating a police officer and pulling over other drivers using flashing lights on his car. He pulled over several female drivers but they quickly realised he wasn’t a policemen when he didn’t expose his genitals.
Twenty-two people in the UK have donated a kidney to a stranger. It’s just a shame that many of the strangers were German cannibals.
Sir Ranulph Fiennes’s wife says that he can’t read a map. Getting to the South Pole unassisted is even more impressive as it turns out he’d only gone out to buy some fags.
I reckon the rights to broadcast Scottish football next year could be picked up by anyone with a few empty Irn Bru bottles and a camcorder. So that’s STV out of the running.
Scientists have found that Botox can make hair re-grow, but women that have had injections in their forehead don’t need to worry. People will still be unable to see your frown lines, because they’ll be hidden behind all that lovely forehead hair.
Oh dear. Had to quit my Daily Record column over a moral disagreement. We disagreed over whether it was ok to make jokes about a dead child molestor. Here is the whole column, big love my niggers, Frankie x
-----
So the Michael Jackson roller coaster has stopped. Looks like he got enough.
Apparently he died after walking into a pub in Paisley and saying “Do you wanna be starting something?” We can all learn something from Michael’s life. For example, it looks like oxygen tents are a big waste of money.
Why did no one pick up on it when he had shown all the signs of a heart attack? Wheezing noises, jerking of the arms, ashen complexion? I suppose to be fair he has been showing all those symptoms since the mid eighties. Had Jackson’s staff noticed something was wrong earlier he might have been saved, but when they saw him grab his left arm, go stiff and yelp they just thought he was practising his moves for Beat It. It’s not known what triggered the heart attack, but High School Musical 3 was on cable at the time. In many ways he was a tragic figure. Let’s be honest, he had more personal issues than Batman.Who could have imagined that the monster he transformed into in “Thriller” would look less weird than what he transformed into in real life? It’s got to be a tossup whether he get cremated or recycled. His postmortem will look like the Roswell autopsy.
I was a big Michael Jackson fan when I was 8. I didn't know it at the time, but I was his 'type.'
For his London concerts Michael Jackson advertised for children in wheelchairs or with missing legs! What parent would agree to that? Look what happened with kids who could run away! Those tickets sold out in minutes. An interesting attitude we have to paedophilia in this country, “ We don’t want paedophiles round here! Unless they’ve really worked on their choreography...”
He was a legend and his funeral will be amazing. Ironically the funeral will be the first time in years his children haven’t been forced to wear veils.With the amount of money the concert tickets have made I wouldn’t be surprised if they still wheeled him on. It would add an interesting touch to I’ll Be There. Michael Jackson was apparently refusing to eat ahead of his O2 gigs. He now weighed less than nine stone and the only thing he would eat willingly was nachos. Nachos being the name of a young Mexican boy. It’s said that Jackson had developed a phobia about being fat. Not like him to worry about his looks. Apparently when the news broke Jackson’s father rushed straight to the hospital, just to check if the medics needed a hand with beating Michael’s chest.
Jackson’s family said they were moved to see that the hospital staff were all wearing black. Actually, they were all wearing white as usual, but that family had always had a little trouble admitting the difference. The man may be gone but he has left a musical legacy that will be around for hundreds of years. As will his face.
Murraymania has hit Wimbledon with millions convinced that Andy Murray has what it takes to become the first British male for a long time to be knocked out in the final. Murray could be Wimbledon if he just the right breaks, like one to Roger Federer’s ankle. This year Murray is desperately trying to convince the crowd he’s ‘British’. Then he fucked that up by winning. Nine Brits were beaten on the first day. Mind you, they all turned up with snooker cues.
The Lawn Tennis Association says the eighty million pound roof over Centre Court will improve British tennis. Really? They’re attaching a noose? Visitors to Wimbledon have been paying £20 a day to park on a graveyard. It only came to light after the families of deceased relatives complained about having to lay flowers on a BMW.What sort of person would think it’s acceptable to park their 4x4 on top of someone’s grave. Oh yes, the sort of person that owns a 4x4.I love Wimbledon. It’s the only time I get to watch women in short skirts grunting and sweating without night vision goggles. I really enjoy all that grunting. My neighbours keep banging on the wall to get me to stop.
The BBC has published its expenses. They also claimed for chandeliers, moats and large houses. To be fair, it was for ‘Pride and Prejudice.' They claimed thousands of pounds for ‘entertaining.It’s a disgrace. The BBC hasn’t done that for years.Deputy Director Mark Byford charged licence fee payers £4.99 for a book of the history of QPR football club. And a thousand on a divorce lawyer when he gave it to his wife for Christmas. £1,137 was spent on a knighthood dinner for Terry Wogan. And it’s the last time they take him to Pizza Hut and say, ‘Order anything you like.’
The BNP may be sued for refusing membership to non whites.The BNP say they welcome minorities as card carrying members. The cards say ‘Fuck off home.’ I look forward to Nick Griffin holding ‘minority awareness’ workshops and playing God Save The Queen on steel drums.
London Underground is using quotes from Ghandi on the Tube. I saw the film and I don’t remember him saying, ‘There’s a body on the line at Marble Arch.’ They use other famous quotes too – but the one from the Koran emptied the train.
The Scottish National Library banned the Saltire flag for being racist. There are racist librarians? Knitting a cardigan with a swastika in it must be a nightmare. I’d love to see them march. ‘What do we want? Sssshh!’
A ghost town that was built in Argyll but then abandoned to the wild is to be demolished because it lies crumbling and derelict. It’s a shame because there’s some great scenery around Greenock.
A male stripper, known as Sergeant Eros, has been convicted of impersonating a police officer and pulling over other drivers using flashing lights on his car. He pulled over several female drivers but they quickly realised he wasn’t a policemen when he didn’t expose his genitals.
Twenty-two people in the UK have donated a kidney to a stranger. It’s just a shame that many of the strangers were German cannibals.
Sir Ranulph Fiennes’s wife says that he can’t read a map. Getting to the South Pole unassisted is even more impressive as it turns out he’d only gone out to buy some fags.
I reckon the rights to broadcast Scottish football next year could be picked up by anyone with a few empty Irn Bru bottles and a camcorder. So that’s STV out of the running.
Scientists have found that Botox can make hair re-grow, but women that have had injections in their forehead don’t need to worry. People will still be unable to see your frown lines, because they’ll be hidden behind all that lovely forehead hair.
Friday, 26 June 2009
WOD CF.com
Friday CF.com WOD modified
amrap 20min
500m row
max pull ups
5 rounds
rows - 1.43/1.52/1.59/1.59/2.00
pull ups 15/10/11/10/10
Calves are still in bits from Tuesday so changed the wod to rows instead of 400m run...bad idea when the hobo gym thermometer is reading 30+ degrees...Im Scottish, Im not designed for heat
amrap 20min
500m row
max pull ups
5 rounds
rows - 1.43/1.52/1.59/1.59/2.00
pull ups 15/10/11/10/10
Calves are still in bits from Tuesday so changed the wod to rows instead of 400m run...bad idea when the hobo gym thermometer is reading 30+ degrees...Im Scottish, Im not designed for heat
Thursday, 25 June 2009
WOD
Wednesday - rest day
Thursday - AMRAP 20 5 thrusters, 7 hang power clean, 10 SDHP with 42.5kg - 6 rounds + thrusters + 1 HPC and a pair of ripped shorts
Thursday - AMRAP 20 5 thrusters, 7 hang power clean, 10 SDHP with 42.5kg - 6 rounds + thrusters + 1 HPC and a pair of ripped shorts
Tuesday, 23 June 2009
WOD CF.com
Should ave had it set at 90+bpm according to Bmack from CF Endurance...oops
Front Squats
3 x 40kg
3 x 60kg
3 x 70kg
3 x 80kg
3 x 90kg
Front Squats
3 x 40kg
3 x 60kg
3 x 70kg
3 x 80kg
3 x 90kg
WOD CF Endurance
Tuesday lunch time
CF Endurance WOD
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
Used my Ipod metronome set at 88bpm so kept same distance each intervalMonday, 22 June 2009
WOD CF.com
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
15mins 36secs
HSPU down to my usual foam pad, was able to get consistent sets of 4 reps
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
15mins 36secs
HSPU down to my usual foam pad, was able to get consistent sets of 4 reps
Sunday, 21 June 2009
WOD
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Time 34mins 27secs and 35 sets to complete
Saturday, 20 June 2009
pose running.
Took a wee trip into Glasgow to have a Pose running session with Craig at CROSSFIT GLASGOW . We spent nearly 2 hours going over drills for getting me into Pose running. I will throw some links up when I can, but thanks to Craig after those 2 hours I was running a whole lot better
Friday, 19 June 2009
WOD
Friday morning WOD
AMRAP 20mins
5 handstand push ups
10 Bench press 60kg
15 push press 42.5kg
20 dips
I scaled it to -
5 HSPU to 3in pad
10 bench press with 2 x 25kg db's
15 push press 42.5kg
10 ring dips
and it sucked....reached total muscular fatigue
AMRAP 20mins
5 handstand push ups
10 Bench press 60kg
15 push press 42.5kg
20 dips
I scaled it to -
5 HSPU to 3in pad
10 bench press with 2 x 25kg db's
15 push press 42.5kg
10 ring dips
and it sucked....reached total muscular fatigue
Thursday, 18 June 2009
cooking equipment
We made burgers today and to stop his eyes getting sore from the onions
Kyle put on his swimming goggles!
WOD
Thursday WOD
50 wall ball
50 pull ups
35 wall ball
35 pull ups
20 wall ball
20 pull ups
used 23pound ball to 8 and a bit foot target
Time - 13mins 40secs
Very happy with this - managed all wall ball with no breaks. Gamed the pull ups into sets of 5 from the start.
50 wall ball
50 pull ups
35 wall ball
35 pull ups
20 wall ball
20 pull ups
used 23pound ball to 8 and a bit foot target
Time - 13mins 40secs
Very happy with this - managed all wall ball with no breaks. Gamed the pull ups into sets of 5 from the start.
Wednesday, 17 June 2009
WOD
tuesday = rest day
wednesday
Hang Power Snatch x singles
not done any olympic lifting in ages so wasnt expecting any kind of weight on this workout. Got up to 45kg and did 5 singles with it
then did some snatch push press 5 reps at 45 kg for 2 sets
wednesday
Hang Power Snatch x singles
not done any olympic lifting in ages so wasnt expecting any kind of weight on this workout. Got up to 45kg and did 5 singles with it
then did some snatch push press 5 reps at 45 kg for 2 sets
Monday, 15 June 2009
WOD extra
Monday night - just because it looked interesting
CF Endurance
Do 20secs work :10secs rest x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.
Rower distance 3km
So basically do tabata intervals with a complete stop at 10secs rest until you complete 3km
Tabata intervals - 29
Total Time - 14mins 26secs
That was good
CF Endurance
Do 20secs work :10secs rest x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.
Rower distance 3km
So basically do tabata intervals with a complete stop at 10secs rest until you complete 3km
Tabata intervals - 29
Total Time - 14mins 26secs
That was good
WOD
5km run
24mins 28secs
42 secs faster than last time. Really happy to get this under 25mins. Paced it a bit to slow to start but managed to get it back on the last wee stretch
24mins 28secs
42 secs faster than last time. Really happy to get this under 25mins. Paced it a bit to slow to start but managed to get it back on the last wee stretch
Sunday, 14 June 2009
WOD
rest day on friday and then because i was busy and because it was chucking it sown ( the pull up bar gets a bit slippy in the rain ) I took Saturday off too
Sunday
Modified Nasty Girls
3 rounds for time
50 squats
21 pull ups
21 ring dips
10 hang power clean 60kg
time 17mins 40secs
Split the pull ups and ring dips into sets of 7 each, this way i managed to get through them with more intensity rather than trying to slog my way through 21 of each in a row
Sunday
Modified Nasty Girls
3 rounds for time
50 squats
21 pull ups
21 ring dips
10 hang power clean 60kg
time 17mins 40secs
Split the pull ups and ring dips into sets of 7 each, this way i managed to get through them with more intensity rather than trying to slog my way through 21 of each in a row
Saturday, 13 June 2009
My friends wedding
We had a great time yesterday at the wedding of our friends Kevin and Nicola.
Much dancing, a wee bit of drinking, a lot of laughing and some great company
Thursday, 11 June 2009
WOD
AMRAP 20mins
52.5kg hang squat clean x 15 reps
ring dips x 12 reps
sit ups x 21 reps
4 rounds plus 5 hang squat clean
was aiming for 5 but the ring dips killed me again
52.5kg hang squat clean x 15 reps
ring dips x 12 reps
sit ups x 21 reps
4 rounds plus 5 hang squat clean
was aiming for 5 but the ring dips killed me again
Tuesday, 9 June 2009
WOD
CrossFit Redux day 16
"Cindy"
as many rounds in 20mins of
5 pull ups
10 push ups
15 squats
16 rounds + pull ups + push ups + 8 squats
Up over 2 rounds since last time
"Cindy"
as many rounds in 20mins of
5 pull ups
10 push ups
15 squats
16 rounds + pull ups + push ups + 8 squats
Up over 2 rounds since last time
Sunday, 7 June 2009
WOD part 2
Catch up of todays wod
Five rounds for time
21 thrusters 35kg
21 double unders
time 11mins 35secs
Was gunning for under 15mins so VERY happy with that
Five rounds for time
21 thrusters 35kg
21 double unders
time 11mins 35secs
Was gunning for under 15mins so VERY happy with that
Kittens, cake and my burd
Jackies Mum and Dads cat had kittens on Wednesday so we took a trip out to see them...and her Dad coz it is his birthday!
WOD
Saturday was too busy - school summer fair, work, bbq
Sunday catch up
Lynne-ish
Max Ring Push ups
Max weighted pull ups 20kg
21/6
19/5
14/5
14/5
14/6
Sunday catch up
Lynne-ish
Max Ring Push ups
Max weighted pull ups 20kg
21/6
19/5
14/5
14/5
14/6
Friday, 5 June 2009
WOD
CrossFit Redux day 15
WOD deadlift singles up to 120kg
followed by
cf endurance rowing 6 x 500m 2min rest between
1.43 1.42 1.44 1.45 1.46 1.45
WOD deadlift singles up to 120kg
followed by
cf endurance rowing 6 x 500m 2min rest between
1.43 1.42 1.44 1.45 1.46 1.45
Thursday, 4 June 2009
Dr Who exhibition and the Kelvingrove art gallery
Spent the day at the Kelvingrove Art Gallery and Museum to see the Dr Who Exhibition. Im not a big fan of the show but it was a great exhibition with some fantastic props on display
Wednesday, 3 June 2009
WOD
CrossFit redux day 14
Scaled WOD
860m run
10 L-Pull up
860m run
20 Strict Pull up
860m run
40 kipping pull up
time 21min 55secs
Scaled WOD
860m run
10 L-Pull up
860m run
20 Strict Pull up
860m run
40 kipping pull up
time 21min 55secs
Tuesday, 2 June 2009
WOD
Workout of the day
Overhead Squats x 5 reps
30kg
40kg
42.5kg
42.5kg
45kg
50kg x 3 reps
First time these have come up in the WOD since I started back. I had a brainwave and set up the squat stands on th grass with one of my rubber mats. it was a but uneven until I had another brainwave and layed a sheet of wood down as well and I now have a Hobo lifting platform
Monday, 1 June 2009
PainStorm
For time
One bar, three girls
42.5kg
21-15-9 reps of
Thruster
Pull Up
Squat clean
Ring dip
Deadlift
Hand stand push up
43mins 42secs
man that sucked.
One bar, three girls
42.5kg
21-15-9 reps of
Thruster
Pull Up
Squat clean
Ring dip
Deadlift
Hand stand push up
43mins 42secs
man that sucked.
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