Monday, 30 November 2009
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.
Sunday, 29 November 2009
Push jerks 6 sets x 2 reps
60kg, 62.5kg, 65kg, 67.5kg, 70kg, 72.5kg, 75kg
Helen on a boat
21 KB swings 24kg
12 pull ups
Really cold today, had three layers on top plus a wooly hat...need to get some gloves because that pull up bar was freezing!
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, 26 November 2009
Tuesday, 24 November 2009
5 front squats
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, 23 November 2009
Sunday, 22 November 2009
As many rounds in 20mins of
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.
Saturday, 21 November 2009
Thursday, 19 November 2009
Tuesday, 17 November 2009
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
Monday, 16 November 2009
Sunday, 15 November 2009
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
Thursday, 12 November 2009
Tomorrow is the Proclaimers gig so will try and fit in training at some point after school
Tuesday, 10 November 2009
Monday, 9 November 2009
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 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
Saturday, 7 November 2009
Thursday, 5 November 2009
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.
Tuesday, 3 November 2009
Monday, 2 November 2009
3 power snatches 40 kg
15 overhead squats 40 kg
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
Sent from my iPod, typed with thumbs and not spell checked.
Sunday, 1 November 2009
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!