Sunday, 31 January 2010

Sunday 31st January

Back Squats

65kg x 5
75kg x 5
85kg x 20

amrap 12mins of

20 jumping squats
10 db power clean - 2 x 25kg db

5 full rounds + jumping squats + 3 cleans

Good mornings 3 x 8 reps x 35kg. Less weight than last time but better ROM

That amrap was horrible

Friday, 29 January 2010

Friday 29th January

Todays workout

bench press 

52.5kg x 5 
60kg x 5 
70kg x 12  

rows - 40kg 50kg 60kg x 8  

10min amrap 

Bear complex

power clean / press / back squat / press 15 reps with 60kg

did the press as a thruster coming out of the bottom of the squat

Thursday, 28 January 2010

Thursday 28th January

7 rounds for time

30 sledge hammer strikes ( 15 each side )
5 strict pull ups
20 squats

time - 10mins 58secs

Wednesday, 27 January 2010

Wednesday 27th January


5 x 77.5kg
5 x 87.5kg
8 x 100kg

strict pull ups x 3 sets

9, 5, 4 reps. Kept these as strict as possible

10 min amrap

5 front squats 50kg
10 clapping push ups

8 rounds + squats + 1 push up

really good session - was shocked at the strict pull up numbers.

Monday, 25 January 2010

wod 2

10 rounds

100m row
20 sledge hammer strikes

10mins 28secs

fastest row 19.6secs
slowest row 23secs

Tuesday 25th January day 2

Weighted pull ups

10 reps bodyweight

5 reps x 10kg
5 reps x 10kg
5 reps x 10kg

shooting pain in shoulder put a stop to any more reps or weight

wod 2 later - 10 rounds of 100m row + 20 sledge hammer hits

Sunday, 24 January 2010

5/3/1 day 1

Today is the first workout of the 5/3/1 programming.


5 x 42.5kg
5 x 47.5kg
5 x 52.5kg ( breathing went to pot on last rep )

lat raises with 9kg db


10 kb swing
10 kb goblet squat
10 kb reverse lunges

6 rounds plus 6 swings as rx'd

Good Mornings with 40kg , think this was too heavy, dont think I was going far enough forward

Saturday, 23 January 2010

Wheres Jackie?

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Couple of rest days

Shoulder doenst like me after benching the other day. Had Friday as a rest day, but also took Saturday off as I think the new programming from Jay at Strong Island Strength and Conditioning starts on Sunday.

This is also the start of week 4 of eating paleo stylee again, feel great, workouts have been consistent as has my energy levels so will be interesting to see how the next 4 weeks of this new programming and my eating stack up

Thursday, 21 January 2010

Thursday 21st January

Messed around with bench press today. Never do it but it is going to be programmed in my workouts. I dont have anyone to spot me so took it easy and never used collars just incase i got stuck

Warm up 20kg x 10 x 3 sets

40kg x 5
60kg x 5
80kg x 1
90kg x 1

70kg x 5 x 3 sets

Then tried something I saw on a CrossFit video - empty bar with a kettlebell hanging off the end using jump Ironwoody bands. Just 12kg either side - and I was all over the place!

Then some old stuff that I have not done or ages - turkish get ups and roll outs. Just putting them back in as extras

Wednesday, 20 January 2010

Wednesday 20th January

Work up to push jerk 1rm - got to 85kg. Wanted 90 but it wasnt happening, especially as my upper back and shoulders are trashed after last few days workouts of power cleans, OHS and high pulls

Also went for as many double unders in 2mins - got 105. Happy to get over 100

Had my first course with work today to do with supporting children with Autism. Was a good course, felt a bit out of place as it was mostly teachers. Supposed to go to 4 additional workshops but will have to see if i can get to them.

Tuesday, 19 January 2010

tuesday 19th january

workout in 2 parts - 1 before wee kid goes to bed, 1 after he goes to bed but big kid is still up!

High pulls 3 x 3 reps x 80kg

RDL 3 x 6 reps x 60kg

then later

metcon 50 OHS 40kg 50 towel sit ups 50 clapping push ups ( although not a very loud clap on the last 45 or so!) 11mins 26secs

Monday, 18 January 2010

Monday18th January

Tonights WORKOUT was power snatch singles aiming for a 1rm, but as usual snatches are a goat of mine

1 x 50kg
1 x 60kg fail
1 x 55kg fail
1 x 50kg fail

I suck.

Metcon was a bit better

AMRAP 10 mins

7 power cleans 60kg
14 box jumps 24in

5 full rounds + cleans + 5 jumps

Enjoyed the metcon, first time doing box jumps in a long time and it showed.

Saturday, 16 January 2010

Rowing and circuit training

Spent this morning at the Boathouse Gym, which is a small - ish globo gym that is about 5 or 10 mins drive from my house and is home to the National Rowing Academy. I didnt get a go on the big boat though.

I met the Manager of the gym, John Blair, when I was there for a Kettlbell workshop, and have been down once before for a workout. I managed to get down today for a session with John to get my rowing technique looked at. The workout started with a 3,000m warm up where he sorted out a few problems that I have -

  • slouching in the seat
  • not getting full range on my stroke
  • letting the handle drop on the return
After the warm up it was time for 500m intervals.
  • 500m at 1.45 pace - I rowed 1.44.9
  • 500m at 1.40 pace - I rowed 1.41.?
  • 500m at 1.45 pace - I rowed 1.48.? - died 
  • 500m full out - I rowed 1.48....really died !
After a short water break John then set up a circuit he uses for his rowers that is designed to build lactic tolerance, it went like this -

  • 2 rounds
  • 30 secs knee ins - not sure what these are really called, in press up position with feet in suspension handles, pulling knees into the chest. Click the link and its the move where you bring both knees in.
  • 15 Split squats - Back foot up on a bench. Didnt use dumb bells though
  • 1min kb swing with 16kg
  • 12 db bench press with 2 x 15kg
  • 15 single leg pushes on the concept 2 Dyno
  • 1min plank
  • 30 secs band pulls - a rowing movement
  • 30 secs band pushes - a standing chest press
This was a great circuit, was great to have someone pushing me as Ive not had someone coach me ion a long time

Finished off with an attempt at a 2km row but after the circuit and especially the band pulls, I had nothing left in the tank so just focused on the technique pointers that John had given me.

Will definitely be back down again!

Friday, 15 January 2010

Guess what film I'm watching!

It's SHITE being Scottish! 

We're the lowest of the low. 

The scum of the fucking Earth! The most wretched, miserable, servile, pathetic trash that was ever shat into civilization. 

Some hate the English. I don't. 

They're just wankers. 

We, on the other hand, are COLONIZED by wankers. Can't even find a decent culture to be colonized BY. 

We're ruled by effete assholes.

 It's a SHITE state of affairs to be in, Tommy, and ALL the fresh air in the world won't make any fucking difference! 

Friday 15th January

Work up to 1rm back squat

Man, I suck at squats - 110kg

Tried 120kg but nearly got stuck so I made the decision to stop. Im thick not stupid

Thursday, 14 January 2010

push press 1rm

only did push press 1 rm tonight, trained every day this week and will be training tomorrow too.

Worked up to 80kg - tried 90kg but wasnt happening

Wednesday, 13 January 2010

Wednesday 13th January

Slightly modified todays WORKOUT

Deadlift 1rm

Worked up to 130kg which isnt anywhere near my best but will take it. Back felt good


2km row - 7mins 14secs

Same again no where near my best but will take it

Tomorrow - push press 1rm

Tuesday, 12 January 2010

Tuesday 12th wod

Arm feels better today, shoulder still a bit sore though


Power clean 1rm - 90kg Metcon 5 burpee 7 power clean 67.5kg 18 double unders time 18mins 15secs

Broke up the power cleans from teh start to 4 and 3 reps just to make sure i kept my back tight.

Monday, 11 January 2010

Monday blues

Monday night training didnt go too well - had a bit of a sore shoulder last night and today it is painful from my shoulder down to my elbow. My deadlifts and high pulls were fine but actually putting the plates on the bar was agony WTF?


10 x 2 reps 30secs between sets - 80kg. Back felt fine

High Pulls 4 x 2 reps - 60kg. Back still felt good

Metcon - Didnt happen , arm was too sore when I had the bar over head for the OHS

Sunday, 10 January 2010

Cold day

Might not look like too interesting ( apart from the 2 devilishly handsome guys in the photo )
but we are actually standing on the ice which is covering the Loch at the Strathclyde park.
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Sunday 10th January

power snatch 6 x 2 x 40kg - just not feeling it with snatches. right shoulder really not happy
The Chief”
Max rounds in 3 minutes of:
60kg  Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
R1 - 4 + power cleans + 4 push ups R2 - 4 + power cleans R3 - 3 + power cleans + 5 push ups R4 - 3 + power cleans R5 - 3 + power cleans + 4 push ups

Finished working at Asda yesterday so this means Im going to change my training days, thinking of 3 on/1 off/2 on/1 off

Thursday, 7 January 2010

Thursday 7th January

Wednesday is a rest day due to college and work, but quit the job so might change my training days from next week.

Thursdays Workout

Tabata front squats with 42.5kg

9,9,9,7,7,7,7,7 reps


AMRAP 12 mins

5 Strict Press 50kg
10 Double Unders
20 Sit ups

5 rounds plus press and 6 double unders

Was on track for 6 full rounds but lost it on the double unders

Tuesday, 5 January 2010

Tuesday 5th WOD


2km row warm up - easy pace - 7mins 58secs 

Warm up sets of squats from 20kg up to 80kg sets of 5 

Work sets 100kg x 5 reps x 3 sets  

3 rounds of -  

3 rounds of cindy - 5 pull ups/10 push ups/15 squats 
5 Push press 60kg  
14mins 26secs  

Fantastic workout, felt like Rocky doing push ups in the snow - looked more like Paulie though

Monday, 4 January 2010

Monday 4th WOD

Changed the workout again - original can be found HERE

Changed it around as well just to make sure i was well warmed up - the heater I have is useless

2km row - 7mins 36secs

Push press 65kg x 2 reps x 6 sets

15 strict press 50kg
30secs rest
25 clapping push ups
30secs rest
50 double unders

7mins 58secs - strict press killed me after the push presses.

Video from today

Last day of Christmas Holidays from Davie Easton on Vimeo.

Last day of the Christmas holidays

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Sunday, 3 January 2010

Sunday workout

Heavy modified from the original workout - click HERE to see it

I added in OHS instead of deadlifts - I really need to work my OHS as it is shit.

15 OHS 40kg
10 DB Clean and Jerk right hand  25kg
10 DB Clean and Jerk left hand
10 OHS
5 Clean and Jerk
5 Clean and Jerk

Time 5mins 48secs

I know the OHS is light but like I said, Im hopeless at them

Saturday, 2 January 2010

Tabata Rows

20secs work/10secs rest x 8

103m, 102m,102m., 101m,101m,100m, 101m,101m

January 2nd WOD

First workout of the year

Power cleans 6 x 2 reps 30secs between sets

Kept it really light at 50kg as my back was feeling tight, may just be the cold weather. Need to try and remember to warm up more.


15 power cleans 40kg
25 pull ups
15 burpee
10 power cleans
20 pull ups
10 burpee
5 power clean
15 pull up
5 burpee

Time - 10mins 10secs. Was hoping for under 10mins but had too many lapses in character

Friday, 1 January 2010

New Year , New Start

So had a bit of a think and want to get serious again with training and eating. Going to hit the workouts hard but try not to kill my back again - therefore deadlifts are coming out completley for a while, doing power cleans or overhead squats instead. Sticking to the workouts from Jay Ashman at Strong Island Strength & Conditioning

Training days will be Monday, Tuesday, off Wednesday, Thursday, off Friday, Saturday and Sunday

Eating will be going back to paleo/zone stylee with a little bit of dairy (not giving up my milk in my coffee). The main plan is to cut out all the crap. Have a plan that my mate Chet has helped me with that I plan to use. I have also joined a 12 week eating challenge that i found on Facebook from the CrossFit affiliate CrossFit California City. I always need a bit of public accountability to get me started so thought this was a great way to do it