Sunday 28th February

Fun and games with an atlas stone.


Went up to my mate Dereks gym, Maverick Strength and Conditioning, for the last of my de-load workouts from Jay Ashman at Strong Island. 3 sets of back squats followed by tabata front squats and a finisher of 3 x 250m sprints on the rower. I also had to have a play with some new toys - atlas stone, fat bar power cleans and farmers walk handles. Only managed to get the atlas stone to my lap but was happy with that, will need to check out some videos on how to shoulder it.

Back squats

5 x 40kg
5 x 50kg
5 x 60kg

Tabata front squats with 45kg - 10,7,9,8,8,6,8,8

250m sprints on rower 42secs,45secs,45secs

80kg atlas stone - managed to lap it but wasnt sure how to get it too my shoulder

Power cleans with fat bar - 61kg in total - a couple of reps

bach extensions on the GHD 3 x 10 reps

Friday 26th February

Bench press

40kg x 5
50kg x 5
60kg x 5

now time for the casino in Glasgow for my mates stag night!

Thursday 25th February

Strict chin ups

14,8,8

then 4 rounds of

1min sledge hammer hits
15sec rest
1min box jumps 24in
15secs rest
1min 60kg hang power clean

1min rest between rounds

sledge hammer hit - 46,40,43,40
box jumps - 18,20,15,15
hang power cleans - 10,10,11,10

that was fun

Wednesday 24th February

De-load week continues

deadlifts

52.5kg x 5
65kg x 5
80kg x 5

then

5 rounds with 60secs between rounds

8 deadlifts
8 hang power cleans
8 front squats
8 push press

used 60kg

times - 2.35/2.50/2.33/3.54/3.51

Kicked my own arse in round 3 which messed me up for round 4 and 5. Was also meant to do lunges with the bar racked in same position as a front squat but couldnt get full range of motion so switched it to front squats

Monday 22nd February

10 hill sprints maybe 120m

then

10 hill sprints maybe 60m

felt great but damm its cold

Sunday 21st February

First de-load week on the 5/3/1 programming so easy shoulder press today

25kg x 5
30kg x 5
40kg x 5

no metcon as its jackies birthday and we went to pub for breakfast then friends for dinner

Friday 19th February

Back squats

75kg x 5
85kg x 3
95kg x max reps = 20

then

7 rounds of

7 front squats 60kg
7 push press 60kg
7 good mornings 40kg

time - 21mins 36secs.

This really messed up my head, not sure why.

* just realised why this sucked...was supposed to be 3 rounds!! *

Thursday 18th February

barbel curls 3 x 8 reps x 40kg

then

10 min amrap with 40kg

1 rep =

power snatch
back squat
press
front squat
press

23 reps

Wednesday 17th February

Bench press

60kg x 5
70kg x 3
77.5kg x max reps = 11

bent over rows

60kg x 3 x 8 reps

then a couple of hours later

5 rounds

5 power clean 80kg
10 burpee

10mins 14secs

wanted under 10mins but didnt happen. Played it slow and steady with the power cleans to make sure back was ok.

probably shouldnt have taken a big swig of cough syrup straight from the bottle just before doing this

Monday 15th February

Deadlifts

87.5 kg x 5 reps
100kg x 3 reps
110kg x max  = 6 reps

grip went at 6, could have maybe got a few more as back felt good

No Metcons for a few days as I have a cold

Sunday 14th February

Little bit of catch up training

press

47.5kg x 5
55kg x 3
60kg x max = 4 reps

shoulders fried from yesterdays overhead lunges

Photos from CrossFit 3D

Catch up post

thursday  - 3 sets strict pull ups - 11, 8, 7

Friday road trip to CrossFit 3D in Manchester - got there at about 5 and helped move kit, lay flooring, clear up etc.

Saturday  - CrossFit 3D open day was fantastic, great to meet up with some old friends and make some new ones. Karl from CF3D did a talk on what is CrossFit and what people can expect from CF3D. There was a Fran off between Pete and Dom from CF Central Manchester - Pete finished in 3.05 not sure about Doms time. Then there was a 500m row off betwen me, Kempie from CF North East England, Matt and Colin from Cf Manchester/Central Manchester. Matt won in 1min 22secs not sure of the other guys time - but i did manage to break the rower, cracked the handle in half...oops. I tried to do another row after that but  I only managed a 1min 30sec row.

After the row off people had a chance to play with some of the toys that were there - prowlers, dragging sleds, kb's, pull up frame etc.

Then for those that wanted there was a group workout - teams of 3 with only 1 person working at a time. The workout looked like this -

Everyone runs 2 x round building = 400m
60 squat cleans 65kg
60 pull ups
1 x overhead walking lunge with 2 12.5kg db's
60 kb swings 24kg
60 toes to bar
60 DB burpees 12.5kg
everyone runs 2 x round building

we took it in turns to do either 5 or 10 of each exercise, just chipping away at the reps, think or time was 27mins something

Had a fantastic day

Thursday 11th february

strict pull ups

11,8,7 reps

last time 9,5,4

Wednesday 10th February

Back squats

70kg x 3
80kg x 3
90kg x max = 21 reps

then

every min on the min for 15 mins do 2 power cleans with 70kg - no misses

Tuesday part 2

Squat cleans singles

40kg
50kg
60kg
70kg
80kg
80kg
80kg

forearms are feckin killing me - must still be messed up from Saturdays fun and games

First workout back

After the invitational on Saturday I took Sunday and Monday off

Tuesdays Training

Bench Press

3 x 52.5kg
3 x 65kg
11 x 72.5kg

Cleans later

CrossFit Ireland Invitational February 2010

This past weekend, I made the trip to CrossFit Ireland in Dublin for my second invitational. I arrived really early on Friday morning ( 7.30am ) and spent most of Friday helping shift equipment, write up the score board, get the gym ready for Saturday. The gym is a fantastic place for both MMA and CrossFit.

Friday night was also the now compulsory pre invitational cinema/ice cream trip with Ruiari and Colm, but we also had a trip to a fantastic restaurant where you build your own burger!

Saturday morning was the usual mix of nerves, excitment and trepidation of what was to come during the day. The workouts were known since last Thursday but I was starting to try and figure out how to take them on.

The first workout was a tabata mash up of 100kg deadlifts and chest to bar pull ups. I played it very easy on this one, getting a max of 6 reps on the deads and a low score of 3. I cant remember my scores for the pull ups but missed a few reps by not getting full ROM. I came last in this event but was just happy to not wreck my back

Second event was AMRAP 10 mins of 3 hang squat snatches, 6 toes to bar and 9 calories on the rower. I scaled this back to 30kg as my back was really tight after the deadlifts. I managed 6 full rounds and was 7 calories off the 7th round when the buzzer rang. My right shoulder was a bit funky after it. I moved up from last place to 14th.

Now the last workout suited me down to the ground -

3 rounds of
1min thrusters 45kg
1 min box jumps
1 min kb swings 24kg
1 min rest

Because of my standing after the 2nd workout I was in the first heat, so didnt have any idea how to pace it or what kind of score to aim for. So I just went for it. I totalled 175 reps at the end of the workout which was enough to win the workout outright. I just clocked up the reps and tried to not stop too often. I also had some great encouragement for Tony from CF Ireland who was my judge and Dominic from CrossFit Central Manchester.

The guys that were placed 1st, 2nd and 3rd put up some impressive numbers and absolutley killed all 3 of the workouts. As usual, CrossFitters are just very cool people - I had a fantastic time during the day of the invitational and also that night at the meal and then at the pub. I was a weak performer though as I headed back early after just a couple of pints

On Sunday I had a fantastic tour of Dublin with Ruiari and Colm- visiting Trinity College, Temple Bar, the Guinness Storehouse and then a trip up the bay to Howth for a meal before getting dropped off at the airport. More photos to follow

Wednesday 3rd February

Press

45kg x 5
50kg x 5
57.5kg x max reps = 9

Read this wrong as I was only supposed to do 3 reps in the first 2 sets.

Later did -

AMRAP 12mins

5 thrusters x 60kg
10 Burpees

6 full rounds , gymboss beeped as i jumped up on the last burpee

Train tomorrow then go to Dublin on Friday morning at the ass crack of dawn.