WOD

Monday

3 rounds for time

500m row
15 OHS 40kg

time 10min 03secs

then weighted pull ups - 24kg, 32kg, 40kg for singles

Managed all 3 sets of 15 OHS without breaking them, my best before was 13!!

Back Pack Fran

Saturday - Back Pack Fran 8mins 22secs

Sunday - Back Pack Mile Run - 7mins 33secs

Only one more weight vest workout to do.

Wod and Softball

Thursday - CrossFit Ireland WOD

One Bar Linda

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

Deadlift, power clean, press

Use a weight that will ensure completion in under 12 mins

Used 40kg
Time 9mins 40secs

Was supposed to be press but after Tuesdays push jerk wod, they all became push presses

Then

4 rounds

200m run
8 box jumps

time 5mins 39secs

Then

Softball, in the rain, beat again

College

Started college yesterday. Im on the Classroom assistant course - the only guy in the class. 22 women and me!

Not at im bothered, as long as I finish the course and get a job I wouldnt care if it was a class of monkeys.

Because Im in college all day Wednesday and at work - 9-3 college 5-10 work - I think Wednesday will be a rest day.

Heeeeuge spider

This big spider ran across my living room floor!

Auvest WOD

Tuesday

AMRAP 20mins

12 push jerk 60kg
400m run

wearing back pack

4 rounds plus jerks and 200m

Wod

Monday

Auvest wod was Tabata squats followed b 4mins of muscle ups - cant do muscle ups ( been a long time) so came up with this

Cindy

10min weight vest Cindy
2min rest
10 min Cindy

weighted - 7 rounds + pull ups + 8 push ups

un weighted - 7 rounds + 3 pull ups

Charity cylce ride

Went on a sponsored cylce around the Isle of Cumbrae with work today - just under 11mile in 50mins

A lovely place - even in the pissing rain and howling wind like today

huh?

Eating a diet of lean MEAT, fruit, veg and nuts will lead to a deficiencies in protein intake??

Auvest

Friday

5 rounds

200m run
3 x 80kg hang power clean
7 x pull ups ( first round were chest to bar, rest chin over bar)
10 x 24 in box jumps

wearing 10kg back pack

16mins 39secs

then bench pressing because my mate Derek was doing it - got up to 100kg for a single

Fighters Only Magazine this month

I havent bought a copy of F.O in a while but had a quick glance through it today in Tesco and look who is in it - Leon and Johnny from CrossFit North East England!

Auvest and Main Site

Thursday @ Mavericks

Snatches

40kg/50kg/60kg power snatches. Squat snatches just not happening today

Then - Karen 150 wall ball with 10kg ball to 10ft target. Time 6mins 13secs

then to finish a max set of pull ups - 26reps. Most this year and first max set on a proper pull bar in a long time. Will do a max set every time im at Mavericks

CFE WOD

Wednesday

5km run

same loop as my back pack 5km - 23mins 55secs

Auvest

Tuesday

5 rounds for time

5 SDHP 60kg
10 burpee

all done wearing back pack with 10kg vest in it

time 8mins 23secs

Interactive Freerunning Video

Auvest

Auvest wod

Press 3-2-2-1-1-1-1

40kg x 3
50kg x 2
60kg x 2
65kg x 1
70kg x fail
65kg x 1

missed out a rep as I thought my head was going to explode on the last press

Why I hate fitness mgazines

Workouts

Took a couple of days off - Thursday and Friday - but managed to get a workout in on Saturday afternoon ( when the rain stopped )

Found a track that had some large stones dumped beside it, so after a quick text to Barry Gibson , I had a go at this

AMRAP 20mins

10 stone clean and press
100m run
10 stone bent over rows

Have no idea how many rounds I got but that was a great workout, not done bent over rows for years so was interesting to add them into a workout.

After this I found a big rock and did a couple of weighted walks for as far as I could till I dropped it.

Came home on Sunday and after unpacking/eating/uploading photos/FaceBook/Twitter/etc I logged onto the Auvest site to get todays weighted wod

400m run
30 squat cleans 60kg
400m run

Tried a squat clean with my back pack on and nearly fell on my ass, plus my wrist was sore so changed to power clean followed by a front squat

My time for this was 14mins 29secs.

Weekend away

Spent Thusday to Sunday in Ecclefechan at my friends caravan with Jax, the kids and the dog. We had a fantastic time, apart from Friday when it seemed to rain all day. We had a movie day, went to Gretna Green, went to Powfoot which is on the Solway Firth and headed to Drumanrig Castle on the way home.

Really enjoyed the time away, will need to do it again soon - maybe at the September weekend.

Auvest WOD

deadlift working up to 5 rep max

80kg x 5 reps
100kg x 5 reps
110kg x 5 reps

back and wrist sore form that stupid fall, wrist pain is making it hard to grip and giving me pain in the forearm

Box Jump - FAIL

Box jump Fun at Maverick Strength and Conditioning (Fail) from Davie Easton on Vimeo.

Box Jump - WIN

Some box Jump fun at Maverick Strength and Conditioning from Davie Easton on Vimeo.

Auvest WOD

10 minutes max handstand pushups

5 minutes max air squats

2 minutes max pullups

1 minute max pushups

Do not rest between exercises

Did the HSPU without the vest, used it as a depth gauge making sure every rep touched it.

HSPU - 40 reps
Squats - 152 reps
Pull Ups - 24 reps
Push Ups - 19 reps

Then had a bit of a play around.

A few snatches with 30kg, 40kg and one with 50kg. Then some BFT jumps.

Now, the BFT is 3 tractor tyres stacked on top of each other - I have no idea what height it is ( will get it measured). I had a few attempts yesterday and got my fet up on top but couldn't stand up. Today I managed it but nearly fell off because the top tyre has very soft side walls...but I did it!

The next attempt though was a car crash - I jumped, landed too far into the tyre then fell back...onto concrete!

Tweeked my wrist a bit and will probably have a very bruised butt tomorrow but it could have been so much worse. Got both the good jump and the bad jump on video so will post it once I get a hold of it from my mate Russell

Also got 40kg OHS for 14 reps which is a PB

Auvest WOD

Clean and Jerk 3-2-1-1-1

Worked up to 90kg for a single, which may just be a PB. It did have a bit of a press out though

Havent weighted in this week, but going by last week that is a couple of kg over body weight!

WOD CF.com

Deadlifts

5 x 100kg
5 x 110kg
5 x 110kg

Auvest WOD 3

Auvest WOD 3

weighted 5km run

time 28mins 53secs with my weight vest in a back pack

Auvest WOD 2

Auvest WOD 2

7 rounds for time

7 power snatch 42.5kg
14 push ups

wearing 10kg vest

19mins 53secs of slowness

Ouch

Auvest WOD

Started following this blog by fellow CrossFitter - Auvest - all workouts to be done wearing weighted vest ( apart from strength exercises). Will do it for the rest of the month, plus first few days of September and stop just before the Glasgow half Marathon

For time wearing 10kg vest

25-20-15-10-5 reps of

Pull Up
Box Jump

11mins 23secs

Then Burgener warm up, followed by skill transfer exercises with just Oly bar. Legs fried from the box jumps

Plus we had a softball game tonight and we won - I got a home run, 1 catch, 2 outs at first, 1 at second and 1 at third

B)

Japanese Garden

Jackie took the kids up to this local Japanese garden yesterday while I was at work. I know the park it is in, been there runing loads of ties but not been up for ages so this garden came as a surprise. It is a redesign of the garden that used to be there in the 1920's

I wil be back to this garden a lot, want to see how it grows and transforms.

WOD CF.com

3 rounds for time

500m row
21 burpees
400m run

time 23mins 07 secs of pure suckieness

rows 1.44/1.49/1.59

Had a visit from Pukies cousin - Burpy...not nice

ouch

Tweeked my back a little bit, not sure if it was at Fife on Saturday but haven't trained since then. Going to rest it again today and see how it is tomorrow.

I did however get a Hobo lifting platform sorted for the Hobo gym - some marine plywood on top of the wood and rubber tat is already in the gym.

Cult by Jon Gilson

Cult by Jo Gilson

CrossFit Fife

Spent the day at CrossFit Fife for their 1st year anniversary - we did Fight gone Bad plus som Olympic Lifting. I managed to get a 50kg snatch but missed 60kg loads of times. Need to get a stronger overhead squat