Friday, 31 July 2009



As many rounds as possible in 20 mins of

400m run
max pull ups

Got 5 full rounds plus nearly another run

Pull ups were 22/12/11/12/10 with the first set the most I have done on my power cage pull up bar.

Heading up to CrossFit Fife tomorrow for some Olympic lifting and Fight Gone Bad to celebrate their first birthday

Wednesday, 29 July 2009


Didnt train Tuesday as I was at a family funeral

Played catch up with yesterdays wod - Death by Clean and Jerk. I sued 60kg and got 5 rounds plus 1 rep, was too heavy and should have went for 50kg

Doing 10km run wod on Thursday morning

Monday, 27 July 2009

CFE WOD + CF Main Site WOD

Did the CF Endurance WOD this morning

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

Nearly puked!

Then tonight did a modified version of the main site WOD Mary

5 pistol progressions
10 HSPU to foam pad
15 pull ups

5 rounds plus pistols and 2 HSPU

Sunday, 26 July 2009



As Many Rounds in 20mins of

10 wall ball
10 sit ups
10 good mornngs

13 full rounds

Used a 23lb ball to the top of the shed roof, so about 8.5ft. Anchored sit ups, and good morning with the oly bar

Then CFE wod - 4 rounds of 5mns on / 3 mins rest

The Real Food Pyramid

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Friday, 24 July 2009




5 rounds

Max bench press
Max pull ups

Used 2 x 25kg dumb bells

bench - 21,11,8,10,11
pull ups - 21,11,10,11,11,11


5 rounds for time of

12 deadlift
9 hang power clean
6 push jerk

used 60kg instead of the prescribed 70kg

21mins 10secs.

Deadlifts were slow but high rep deads still scare me, Im always thinking my back would go

Wednesday, 22 July 2009


5km run

24mins 56secs in the pissing rain, a bt lsowe than last time but happy to keep it under 25mins again.

Next time this comes up I think I may give it a bash on the track, but would probably lose count of how many laps I had done

Tuesday, 21 July 2009



Deadlift singles

40kg x 5
60kg x 5
80kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1

140kg is a PR for the year!

Wrecked my back last November deadlifting so this is the most I have done since then. Did the CF Total a week or 2 ago and got 120kg so happy with todays work.

Workout at the cert

Just remembered that on Saturday at the cert, some of us stayed and did a short workout - 10 rounds of Cindy - 5 pull ups, 10 push ups, 15 squats for time

The first group to go include a couple of the Irish guys as well as Sage Burgener, Casey Burgener and Natalie Woolfolk!

After a couple of them had finished Karl, Rachel and me got stuck in.

I finished in just under 12 mins with the push ups killing me as usual!

Monday, 20 July 2009

Weekend in review

I was lucky enough to spend the weekend in the company of Coach Mike Burgener, his family ( daughter Sage, Son Casey and his daughter in law Natalie ) and a lot of friends old and new at CrossFit Northern Ireland at a CrossFit Olympic Lifting Certification.

I flew out from Glasgow Airport on Friday and after a 25min flight I was in Belfast. I got picked up by Colm and Will from CrossFit Ireland who gave me a lift to Johnny and Helens, where I had managed to get a room to sleep in for the weekend. Johnny and Helen are the owners of CrossFit Northern Ireland and also staying with them were Karl and Rachel Steadman from CrossFit Manchester.

An early start on Saturday morning was the order of the day to allow Johnny and Helen to get the box opened up and ready for the cert.

CrossFitters from all over Europe had made the journey to the box as well as non CrossFitters looking to improve their Olympic lifting.

We were in the company of 2 Olympic athletes who were part of the American team at last years Olympics - Casey Burgener and his wife Natalie Woolfolk. Also accompanying Coach Burgener was is daughter Sage, who herself is an accomplished Olympic Lifter.

The weekends coaching started with the snatch. Coach Burgerner has been a teacher for 30 years, teaching Olympic lifting in a high school in the states, and over the years he as managed to break the Olympic lifts down into easy to understand cues and coaching points that allow anyone to go through these very complex movements.

Saturday consisted of the snatch. Sunday started off with a recap of the snatch followed by front squats, cleans and jerks. We did a lot of stuff in these two days, too much to write up here so lets just say that I learned so much, not just in the Olympic lifts but also in myself ( my shocking flexibility for one!)

This weekend is why I love CrossFit- travelling to train with like minded people, to meet up with old friends, to make new friends, to meet people I only know through the internet but whom I consider friends.

If you get the chance to go to one of Coach Burgeners certs I highly recommend it.

Thursday, 16 July 2009


When you reach that point when you cant go on,
your muscles are screaming and
your lungs are about to explode - remember one thing.




Forgot to put up yesterdays workout


5 rounds of

400m run
15 OHS 30kg

18mins 15secs

Scaled this back from the full weight of 42.5kg as my back was super tight when I woke up but this eased it off nicely. Next time 35kg

workout catch up

Had a couple of workouts on Friday at CrossFit Hove, death by pull ups which didnt go well and a couplet of 15 box jump, 15 power clean for 5 rounds

Got back on Monday and did thruster singles getting up to 80kg again but it didnt feel as heavy as last time. Went for 82.5kg but failed to lock it out

Also started paleo eating on Monday so this means no grains or dairy. Doing this as part of a group on Facebook - 87 day paleo challenge.

Got power cleans today which I will get done after I come back from Glasgow - meeting an old friend.

Then its time to get ready for my trip to Belfast for the Olympic Lifting cert with Coach Burgener - wil take camera as always and get many, many photos

Monday, 13 July 2009

Indo boards are cool

Indo Board juggling while drunk from Davie Easton on Vimeo.

Road trip to Brighton

Spent 3 days down in Brighton with Miles and Christine, for an open day at their new box.
Met some old friends and made some new ones.
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Monday, 6 July 2009

CrossFit Kids!

I came out of the house yesterday to find my wee kid had set up a workout for himself - kb swings, pvc pipe presses and box jumps. The box was a bit hig for him but he eventually got some jumps onto it with a little bit of help
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Sunday, 5 July 2009

WOD CF Endurance, WOD


Press singles

72.5kg fail

Push Press 3's

72.5kg x 2
72.5kg x 2

Push Jerk 5's

65kg x 4
65kg x 4

Then CF Endurance WOD

5 mins on
2.5 mins off
6 mins on
3 mins off
7 mins on

Measured it on Google Earth and got around 1,200m each interval

ma big dug

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Saturday, 4 July 2009


Thursday official rest day

Friday unofficial rest day

Saturday WOD catch up - Randy in 10min 02secs, very slow.

Wednesday, 1 July 2009



10km run - 55mins 03secs

even more sweaty that yesterday

then later

Grace in 5mins 47secs


Pre AC/DC wod - 3 rounds of EVA in 34mins and change


Pre AC/DC wod - 3 rounds of EVA in 34mins and change