Monday, 29 June 2009


crossfit total - 120kg back squat, 70kg press, 120kg deadlift. Back felt good

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

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.

Friday, 26 June 2009


Friday 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

Thursday, 25 June 2009


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

Tuesday, 23 June 2009


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

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 interval

Monday, 22 June 2009


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

Sunday, 21 June 2009


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

look what came in the post today....

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Friday, 19 June 2009


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

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!
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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.

Wednesday, 17 June 2009


tuesday = rest day


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


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

Sunday, 14 June 2009


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


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
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Thursday, 11 June 2009


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

Tuesday, 9 June 2009


CrossFit Redux day 16


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

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!
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Saturday was too busy - school summer fair, work, bbq

Sunday catch up


Max Ring Push ups
Max weighted pull ups 20kg


Friday, 5 June 2009


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

Thursday, 4 June 2009

Steel Panther-Death To All But Metal

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

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Wednesday, 3 June 2009

860m run

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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

Tuesday, 2 June 2009

My Certificate from Kryton Factor

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Workout of the day

Overhead Squats x 5 reps


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

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Monday, 1 June 2009


For time

One bar, three girls


21-15-9 reps of

Pull Up
Squat clean
Ring dip
Hand stand push up

43mins 42secs

man that sucked.