Sunday, 25 October 2009

CFE rowing

Rowing 500m - 2 mins rest between



Sent from my iPod, typed with thumbs and not spell checked.

Sunday part 1

3 rounds 800m row. 50 good mornings. 50 sit ups.

Time 22.45. That sucked.

Later will be 6 x 500m / 2mins rest plus a penalty if i drop below a certain pace

Saturday, 24 October 2009

Saturday rowing

3 x 1,500m rows with 3min rest between

5mins 25secs / 5mins 37secs / 5mins 44secs

Thursday, 22 October 2009

its taking shape

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Been slacking

Not posted for a wee while - been a lazy fucker. Well lazy and the lack of internet access

Training was back on a couple of days after my first tattoo sitting, got a not of it on my white board so need to get it up on here.

Had another 2 hour sitting on Tuesday 20th which was also my 15 year wedding anniversary, but with my siting and Jackie working at night we just went out for a wee sneaky chinese meal.

Back to training tomorrow - and

Targets for training are the Scottish Indoor Rowing Champs in January 2010 and the next CrossFit Ireland Invitational in February

Monday, 19 October 2009

Back online

Just got our Internet back after one ISP cut us off before we gad our
other one set up.


Sent from my iPod, typed with thumbs and not spell checked.

Tuesday, 6 October 2009

Monday and Tuesday

Monday had a 2 hour sitting at the tattoo studio to start the sleeve on my left arm, so no training. Tuesday I just did a bit of pressing and a set of tabata push ups.

Back onto some proper training tomorrow - thinking of something like 21-15-9 OHS and pull ups, a workout I saw on Mads Jacobsens FB page

Sunday, 4 October 2009

sunday workout


21-18-15-12-9-6-3 reps of

45kg power clean
sit ups
good mornings with oly bar

time 12mins 05secs

grip is fried

Saturday, 3 October 2009

Saturday stuff

Overhead squats

30kg x 5
40kg x 5
52.5kg x 5

these felt good today

Had a date night with my missus - dinner, beers, cinema. Went to see District 9, didn't know what to expect as I didn't really know what it was about - but absolutely loved it.

Friday, 2 October 2009


Friday rest day but did wod

3,000m split into 1,500m / 1min rest / 1,500m

3mins 41secs then 3min 37secs

done at 10.30pm after a long feckin day

Thursday, 1 October 2009


Wednesday will need to be a rest day - college and work at night.

Thursday - mixed version of the wod

25 walking lunges
20 pull ups
50 box jumps 24in
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings 32kg
30 sit ups
20 dumb bell hang squat cleans 17.5kg db's
25 good mornings with oly bar
30 wall ball shots 23pound ball to target in shed

time 21mins 16secs

Left out the towel pull ups that I was going to do as a sub for rope climbs as I forgot about them till I had been finished for 5 mins