The worlds'goodest teecher

Monday - squats and metcon

Back squats 3 sets x 5 reps
60secs rest between sets

100kg x 3 sets

5 mins rest

7 rounds of

4 push jerk 60kg
6 pull ups
10 box jumps 24in

Time 10mins 21secs

Happy with that. The squats were tough - that 60secs rest is nasty. Really enjoyed that metcon, was supposed to be chest to bar pull ups but I cant do them.

Push Jerks and Helen

Sunday workout as scheduled

Push jerks 6 sets x 2 reps

60kg, 62.5kg, 65kg, 67.5kg, 70kg, 72.5kg, 75kg

Helen on a boat

3 rounds

500m row
21 KB swings 24kg
12 pull ups

12mins 19secs

Really cold today, had three layers on top plus a wooly hat...need to get some gloves because that pull up bar was freezing!

End of the week

Wednesday - rest day as programmed

Thursday - Power snatch wod

Friday - rest day as programmed

Saturday - oops extra rest day ( beer and chocolate )

Had a great couple days at school on Thursday and Friday. Thursday was a military operation to get almost the entire school to the Pantomime at the Motherwell Civic Centre. Nearly 400 kids, plus 30 odd adults. We went to see Jack and the Beanstalk, my class took up almost the entire back row of the theatre, with the school taking up almost every seat, I think there was only about 30 seats that weren't taken up by our school.

Friday was the turn of Primary 5 to do the school assembly so I had another great day watching the kids do their stuff!

Was supposed to train on Saturday but was tired after work, so had a couple of beers and a couple of glasses of wine instead. Back to it today with either psuh jerks + helen on a boat or that nasty OHS + renegade row workout

Thursday

power snatch 7 x 2 x 50kg

5 rounds of

5 x 90kg deads
5 x 22.5kg db thrusters

5mins 31secs

a lot of bar staring during the deadlifts

rest day again tomorrow due to work and other work

Tuesday fitnessasrx

3 rounds resting as much as needed between rounds

5 front squats
500m row

was supposed to be 100kg but legs are trashed already this week so scaled it to 60kg - and this still killed me

rows were - 1min 35secs / 1min 39secs / 1min 44secs

rest day tomorrow

Monday fitnessasrx

Back squat

6 sets x 3 reps

Rest 5 minutes then:

3 rounds for time:

15 pullups
15 burpees

Worked back squats up to 105kg for 3 in last set

3 x 15 burpee/15 pull ups in 5mins 50secs

New week, new start

Going to change things up a bit and follow the programming of Jay Ashman from FITNESSASRX.COM . I know him from Facebook and have seen his status updates with his workouts and also checked out his website when he started it. Going to follow it till at least the Indoor rowing comp in January and see how it goes

Sunday

I planned on doing another weorkout on SAturday but got side tracked by beer and ice cream

Sunday

As many rounds in 20mins of

25 burpee
15 back squats 60kg

3 full rounds plus burpees and 4 back squats

This was meant to be body weight for the squats - about 85-90kg at the moment but there is no way I could have done that. Need to sort my training out, feel weak as a puppy.

workout 1

5km run - 22mins 32secs

think this is a pr for this route

Training

So new training routine starts today

4 on
1 off
1 on
1off

Going out for a run just now - just because I want to ( which is weird)

Later im going to try the wod from Fitness as RX - 18-12-6 reps of overhead squats and renegade rows

Thursday training

Got this stupid fucking workout from Miles..twat that he is

Set clock for 3 mins

Row 500m
In remaining time do as many 24kg KB swings till clock beeps
Rest 2mins

3 rounds

Rows 1mins 38secs / 1min 40secs / 1min 46secs
Swing 33 / 25 / 21

That sucked.

Tuesday

Had another 2 hour sitting on my tattoo today - got a lot of outline done and some background colour. Kind of hard to see what it is - a dragon starting on my shoulder and wrapping around my arm down to my wrist. Got another sitting in February but will hopefully get an hour or two before then if there are any cancellations

Rowing workout

6mins on -1,602m
3min rest
4mins on - 1,080m
2mins rest
1min on - 298m... Read more
30secs rest
30secs on - ??
15secs rest
15secs rest - ??

that sucked

RIP Edward Woodward

Used to watch this as a kid, dont really remember much about it other than he walked like he had forgotten to take the coat hanger oot his jacket

Monday 16th November

Clean and jerk

worked up to 80kg - need to get up to Maverick next time this comes up so I can dump the bar from overhead

Rowing workout later

random

Excitedly waiting on the Proclaimers

Cheesey!!

Friday, Saturday and Sunday

Friday was the Proclaimers gig which was fantastic. They played to a packed house at the SECC. Saturday was work at the "other" job, as was Sunday.

Need to sort out my training leading up to the rowing - work at the "other" job is messing me up. So its going to look like this

Sat, Sun, Mon, Tues = on
Wed = off
Thurs = on
Fri = off

Will see how this goes. Also starting back on the paleo wagon ( again ) on Monday, so that should help too

Wednesday and Thursday

Wednesday was a rest day, but on Thursday I was going to train but got home for school and felt like shit. Had a doze on the couch, some painkillers and woke up felling a bit better

Tomorrow is the Proclaimers gig so will try and fit in training at some point after school

Tuesday

Came home from work and went right back out again to do a 5km run - well just a little bit over 5km.

Time 23mins 11secs

Monday training

Todays workout was the "Filthy Fifty" which is also known as
"The Chuck Norris"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions ( I did 50 Good Mornings)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time 28mins 57secs

Managed to beast through the Box jups, jumping pull ups, swings and lunges but the knees to elbows were a slog. Push press, good mornings and wall balls were tough but manageable ....but those burpees nearly killed me!

Finished strong on the double unders and then managed to make a lovely sweat angel

zombie jesus vendiagram

Birthday Cake

My birthday on Friday had great points and not so great - the kids inschool sang happy
birthday to me, the girls in my "other" job sang it too, then when i got home Jax had
got me a fantastic cake and Brain & Jools sang it to me too!

Thursday training

CrossFit Total

Press 70kg
Back Squat 110kg
Deadlift 110kg

Up 25kg from last time but still waaaaay down on my best. Still really wary about my back fucking up again .

Wednesday

Didn't train yesterday as a Wednesday is a really busy day with
college and stoopidfuckinasda. Got 1 of my assessments back but have a
little bit of remediation to do to get a pass ( too much info instead
if nit enough! ).

Will be doin CF Total today plus CF Endurance row workout from
yesterday but need to get a pt session, a school meeting and a
fireworks display oot the way first.

--
Davie Easton

Tempo row

3km tempo row - 11mins 20secs

Tuesday shenanigans

The plan today is to do the CrossFit Endurance rowing wod which is a
3km row at 85 then 95%. Will also try and get some strength work in
but knowing my usual stupidness of picking the wrong thing to do on
rest days I may just row.

--
Davie Easton

Monday workouts

Made an attempt at the main page wod by doing this -

3 rounds

3 power snatches 40 kg
15 overhead squats 40 kg
Row 500m

Time 14mins 56sec

Was supposed to be 45 kg with 400m runs and 5 rounds but got to 3
round and felt a real sharp pain on my trap ( as well as being a
pussy ) so stopped it at 3 rounds.

Later did the CrossFit Endurance wod

3 rounds of 250m + 500m + 700m - rest same as previous working time,
so if 250m row takes 45secs that's your rest before doing the 500m

My times were -

250m's - 45/47/48sec
500m's - 1.46/1.47/1.47
700m's - 2.30/2.34/2.33

Almost puked on the last row

Davie

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

Last weeks workouts

So been a busy week again - college assessments on Wednesday, work at school and work at stoopidfuckinasda.

Workouts

Saturday 30th - 5 x hill sprints then 15min amrap 80kg power clean/3 round Cindy - 3 full rounds.

Friday - 2km row damper set at 10 - 7mins 04secs

Thursday -7 rounds 7 db deadlift/7db power clean/7 db swings 15kg db's - 6mins something. Zercher squats up to 70kg x 5 reps

Did some ore but cant find/remember them....d'oh!

more halloween photos

Halloween party