Monday, 31 May 2010
Sunday, 30 May 2010
Sunday 30th May
Deadlifts
105kg x 3
115kg x 3
130kg x 1
140kg x 1
150kg x 1 ( best ive lifted in nearly a year )
Kroc Rows ( hi rep dumbbell rows ) 42.5kg DB 32reps righ hand / 30reps left hand
105kg x 3
115kg x 3
130kg x 1
140kg x 1
150kg x 1 ( best ive lifted in nearly a year )
Kroc Rows ( hi rep dumbbell rows ) 42.5kg DB 32reps righ hand / 30reps left hand
Friday, 28 May 2010
Friday 28th May
friday morning
shoulder press
55kg x 3
60kg x 3
75kg x 1 ( old PR )
77.5kg x 1 NEW PR
keg press 10, 7 , 5 reps
The old pr is my best ever press, my 1rm that I am working off from the start of the year and the start of my 5/3/1 routine was 70kg and that was a REAL struggle
Off to the cinema now to see Space Chimps 2 with the missus and the kids, oldest boys choice as its his birthday today
shoulder press
55kg x 3
60kg x 3
75kg x 1 ( old PR )
77.5kg x 1 NEW PR
keg press 10, 7 , 5 reps
The old pr is my best ever press, my 1rm that I am working off from the start of the year and the start of my 5/3/1 routine was 70kg and that was a REAL struggle
Off to the cinema now to see Space Chimps 2 with the missus and the kids, oldest boys choice as its his birthday today
Thursday, 27 May 2010
Thursday 27th May
7 thrusters 70kg
14 burpees
21 pull ups
14 burpees
7 thrusters 70kg
time 5mins 59secs
was gunning for sub 5 but lost it on the last set of thrusters, broke them 3, 2, 2
14 burpees
21 pull ups
14 burpees
7 thrusters 70kg
time 5mins 59secs
was gunning for sub 5 but lost it on the last set of thrusters, broke them 3, 2, 2
Wednesday, 26 May 2010
Wednesday 26th May
Tuesday - rest day as usual but had 2 and a bit hour tattoo sitting, was supposed to be 3 but was a mix up
Wednesday
Back squats
87.5kg x 3
107.5kg x 3
120kg x max = 11
then was supposed to be front squats but the bar was resting right on a bit of my tattoo so just called it a day. Also didnt do a metcon, dont want to sweat too much on the tattoo as its healing
Wednesday
Back squats
87.5kg x 3
107.5kg x 3
120kg x max = 11
then was supposed to be front squats but the bar was resting right on a bit of my tattoo so just called it a day. Also didnt do a metcon, dont want to sweat too much on the tattoo as its healing
Sunday, 23 May 2010
sunday metcon
decided to take a crack at the first WOD from the May CrossFit Ireland Invitational
1,000m row
30 push jerk 70kg
50 double unders
time 10mins 07secs
double unders were rubbish up to 22, then managed to get 29 in a row
1,000m row
30 push jerk 70kg
50 double unders
time 10mins 07secs
double unders were rubbish up to 22, then managed to get 29 in a row
Catch up post
Friday
deadlifts
92.5kg x 3
102.5kg x 3
120kg x max = 10
kroc rows - 42.5kg x 25right/22 left
Death by pull ups
only got to 6th min then stopped as hands were agony
Saturday
10km sponsored walk for Deaf/Blind Scotland - one person wears a a blindfold and ear defenders, other person has to guide them
My friend did the first 5km with the blindfold and ear defenders on, and as I work with blind kids, I am used to guiding. But when it was my turn, I was a bit wary - I kept getting this feeling that I was losing my balance.
Add in the fact it was about 26 or 27 degrees and I was wearing a black Metallica t-shirt...made it a bit hot
Sunday
bench press
75kg x 3
87.5kg x 3
97.5kg x max = 6
could maybe have got 1 more with a spotter but not risking it
Keg bench press
20, 14, 12 reps
KB floor press
24kg x 5 reps x 3 sets each arm
Metcon later
deadlifts
92.5kg x 3
102.5kg x 3
120kg x max = 10
kroc rows - 42.5kg x 25right/22 left
Death by pull ups
only got to 6th min then stopped as hands were agony
Saturday
10km sponsored walk for Deaf/Blind Scotland - one person wears a a blindfold and ear defenders, other person has to guide them
My friend did the first 5km with the blindfold and ear defenders on, and as I work with blind kids, I am used to guiding. But when it was my turn, I was a bit wary - I kept getting this feeling that I was losing my balance.
Add in the fact it was about 26 or 27 degrees and I was wearing a black Metallica t-shirt...made it a bit hot
Sunday
bench press
75kg x 3
87.5kg x 3
97.5kg x max = 6
could maybe have got 1 more with a spotter but not risking it
Keg bench press
20, 14, 12 reps
KB floor press
24kg x 5 reps x 3 sets each arm
Metcon later
Thursday, 20 May 2010
Wednesday, 19 May 2010
Wednesday 19th May
press
50kg x 3
57.5kg x 3
65kg x max = 7 ( up 1 rep on this weight last time )
21-15-9 OHS 40kg
42-30-18 double unders
10mins 02secs
That sucked, could not string more than 2 double unders together at a time, last set was all singles. Was absolutely raging angry when I finished
happy with the press though
50kg x 3
57.5kg x 3
65kg x max = 7 ( up 1 rep on this weight last time )
21-15-9 OHS 40kg
42-30-18 double unders
10mins 02secs
That sucked, could not string more than 2 double unders together at a time, last set was all singles. Was absolutely raging angry when I finished
happy with the press though
Monday, 17 May 2010
Monday 17th May
work/parents night/wife working - my excuses for not doing todays workout that involved hill sprints
did this instead
10-9-8-7-6-5-4-3-2-1
2 pood KB swings
1-2-3-4-5-6-7-8-9-10
burpees
time 8mins 39secs
did this instead
10-9-8-7-6-5-4-3-2-1
2 pood KB swings
1-2-3-4-5-6-7-8-9-10
burpees
time 8mins 39secs
Sunday, 16 May 2010
Sunday 16th May
Sunday morning back squats
80kg x 5
105kg x 5
115kg x 10
Hill sprints x 11
tried to get them all under 18secs, managed to get 9 of them under it
80kg x 5
105kg x 5
115kg x 10
Hill sprints x 11
tried to get them all under 18secs, managed to get 9 of them under it
Saturday, 15 May 2010
3weeks till I compete
So its 3 weeks today till I head to Reading to compete at the CrossFit Reading and Funckey Strength and Power Meet. They aren't going to release the actual workout till the day but they have been letting little hints out like the one below
Strength and Power Meet 2010: A Recipe for Fun
Take one rugby club near Reading.
Begin with the BeaverFit Power Log we prepared earlier.
Add in a couple of BeaverStalker Sleds.
Pour in a generous amount of BeaverFarmers Walk.
Whisk in the BeaverPower Yoke (until the mix is no longer runny).
Add a dash of BeaverMonster Sled.
Throw in a large amount of competitors (these will reduce during cooking), and carefully place a number of officials into the mix to help bind it all together.
Pre-heat oven on a high temperature, set timer for one day, and cook until golden-brown or timer goes off (which ever is the earlier).
Remove the the finished CrossFit Reading Strength and Power Meet 2010 (in Association with FK.UK) from the heat.
Slice and serve immediately with a garnish of prizes.
All above ingredients available at a on-the-day discounted price. Available all year round at www.beaverfit.com
Keep your eyes peeled for further recipes to complement this one. Ideal to serve together!
Friday, 14 May 2010
Friday 14th May
Bench press
70kg x 5
80kg x 5
92.5kg x 10
keg press
14, 12, 12 reps
bent over rows
3 x 8 reps x 60kg
First bench session using my new 1rm. My previous 1rm was 90kg at the start of the year, so to get 10 with 92.5kg - happy with that
Lower back felt a bit tight so kept the bent over rows light.
70kg x 5
80kg x 5
92.5kg x 10
keg press
14, 12, 12 reps
bent over rows
3 x 8 reps x 60kg
First bench session using my new 1rm. My previous 1rm was 90kg at the start of the year, so to get 10 with 92.5kg - happy with that
Lower back felt a bit tight so kept the bent over rows light.
Thursday, 13 May 2010
Thursday 13th May
tonight found a fantastic hill for sprints. usually get used by idiots on dirt bikes but was quite tonight
10 hill sprints
5 long roughly 35secs each
5 short roughly 18secs each
10 hill sprints
5 long roughly 35secs each
5 short roughly 18secs each
Wednesday 12th May Metcon
short metcon
1 min box jumps
1min rest
3 rounds
23/20/21 reps
1min squats
1min rest
3 rounds
45/40/45 reps
1 min box jumps
1min rest
3 rounds
23/20/21 reps
1min squats
1min rest
3 rounds
45/40/45 reps
Wednesday 12th May
Wednesday
Deadlifts
87.5kg x 5
100kg x 5
112.5kg x max reps - 20
shrugs
100kg x 8 reps x 3 sets
dont think i took a breath during last 5 reps, was fecked after it!
then came in and ate a whole chicken!
Deadlifts
87.5kg x 5
100kg x 5
112.5kg x max reps - 20
shrugs
100kg x 8 reps x 3 sets
dont think i took a breath during last 5 reps, was fecked after it!
then came in and ate a whole chicken!
Monday, 10 May 2010
Monday 10th May
Monday
wanted something fast but heavy
Grace - 60kg clean and jerk x 30reps
3mins 56secs
think its a PB, found 3 other times - 2 from last year, 1 from 2008 - beat them all
wanted something fast but heavy
Grace - 60kg clean and jerk x 30reps
3mins 56secs
think its a PB, found 3 other times - 2 from last year, 1 from 2008 - beat them all
Sunday, 9 May 2010
Sunday 9th May
Start of a new cycle of 5/3/1
press
47.5kg x 5
55kg x 5
62.5kg x 8 ( up 1 for this weight )
keg press 7, 5 , 7 reps ( lost control on 2nd set )
10 min AMRAP
5 push press 2 x 25kg DB's
50 single skips
7 box jumps ( meant to be 40yd sprint )
7 full rounds
Presses felt good today, shoulders a bit fried from benching the other day.
press
47.5kg x 5
55kg x 5
62.5kg x 8 ( up 1 for this weight )
keg press 7, 5 , 7 reps ( lost control on 2nd set )
10 min AMRAP
5 push press 2 x 25kg DB's
50 single skips
7 box jumps ( meant to be 40yd sprint )
7 full rounds
Presses felt good today, shoulders a bit fried from benching the other day.
Friday, 7 May 2010
Friday 7th May
On another de-load week so just messing around this week but had a pr tonight
Tonight
back squats
40kg, 60kg, 80kg x 5reps
bench press
40kg, 60kg, 80kg x 5 reps
90kg x 1
100kg x 1
105kg x 1
110kg x 1
120kg x 1 ( ties all time pr )
Not actually a pr - but when I started doing 5/3/1 at the start of the year my pr was 90kg - in the hobo gym with no spotter. It felt really heavy
Tonight with my mate here I decided to see how much I could do.
Then we went out to test the new sled, works great. we also did some weight plate chucking - got it on video will up load it later
Tonight
back squats
40kg, 60kg, 80kg x 5reps
bench press
40kg, 60kg, 80kg x 5 reps
90kg x 1
100kg x 1
105kg x 1
110kg x 1
120kg x 1 ( ties all time pr )
Not actually a pr - but when I started doing 5/3/1 at the start of the year my pr was 90kg - in the hobo gym with no spotter. It felt really heavy
Tonight with my mate here I decided to see how much I could do.
Then we went out to test the new sled, works great. we also did some weight plate chucking - got it on video will up load it later
Monday, 3 May 2010
Monday 3rd May
Had a play around with the sled today - nothing serious, just trying it out and also did some car pushing too
Saturday 2nd May
Start of another de-load week so really light press 30kg,40kg,50kg all for 5
then dediced to try and make a dragging sled.
testing it out today along with some car psushing
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