Was supposed to train yesterday - deadlifts and metcon. Was exhausted all day and realised I had trained 12 days in a row so took the day off, ate loads, had a couple of beers and chilled out.
Going out for a run this morning
Saturday, 31 July 2010
Thursday, 29 July 2010
Thursday 29th July
Another trip up to CrossFit Fife, this time with my mate Derek and Ian from CrossFit Hove
First we did a nice little metcon
20 kb swing 44kg KB
30 Box Jumps 20in
40 wall ball
50 push ups
40 wall ball
30 Box Jumps
20 KB swings
800m run
Time 17mins 48secs
Then we moved onto overhead squats as I suck at them
40kg x 5
50kg x 3
60kg x 1
60kg x 1
Finished with power cleans
80kg x 1
100kg x 1
115kg x fail for 3 attempts
Another great night at CF Fife
First we did a nice little metcon
20 kb swing 44kg KB
30 Box Jumps 20in
40 wall ball
50 push ups
40 wall ball
30 Box Jumps
20 KB swings
800m run
Time 17mins 48secs
Then we moved onto overhead squats as I suck at them
40kg x 5
50kg x 3
60kg x 1
60kg x 1
Finished with power cleans
80kg x 1
100kg x 1
115kg x fail for 3 attempts
Another great night at CF Fife
Wednesday, 28 July 2010
Wednesday 28th July
Wednesday
Press
57.5kg x 3
62.5kg x 3
65kg x max = 5 reps
Keg press - 12, 11, 10 reps
Helen on a boat
3 rounds of
500m row
21 kb swings 24kg
12 pull ups
Time 12mins 48secs
Happy with todays workouts, metcon felt tought but manage to MTFU and get through it
Got road trip to CF Fife tomorrow, cant wait
Press
57.5kg x 3
62.5kg x 3
65kg x max = 5 reps
Keg press - 12, 11, 10 reps
Helen on a boat
3 rounds of
500m row
21 kb swings 24kg
12 pull ups
Time 12mins 48secs
Happy with todays workouts, metcon felt tought but manage to MTFU and get through it
Got road trip to CF Fife tomorrow, cant wait
Tuesday, 27 July 2010
Tuesday 27th July
Supposed to be a rest day but wanted to do something
5km row - time 19mins 48secs
Not great but wanted to do something
5km row - time 19mins 48secs
Not great but wanted to do something
Monday, 26 July 2010
Monday 26th July
Saw this rowing workout on the CrossFit Central Manchester Facebook page
6 rounds of 30secs on / 30secs off
Total distance - 974m
Then
9 snatches 40kg
18 dips
7 snatches
14 dips
5 snatches
10 dips
Time 9mins 47secs
6 rounds of 30secs on / 30secs off
Total distance - 974m
Then
9 snatches 40kg
18 dips
7 snatches
14 dips
5 snatches
10 dips
Time 9mins 47secs
Sunday, 25 July 2010
Sunday 25th July
Morning Squats
85kg x 5
100kg x 5
110kg x max = 11reps
reset the weight for my squats. The 110kg felt easy enough but left knee was a bit funky so stopped
Front Squats
87.5kg x 5 reps x 3 sets
Metcon later
85kg x 5
100kg x 5
110kg x max = 11reps
reset the weight for my squats. The 110kg felt easy enough but left knee was a bit funky so stopped
Front Squats
87.5kg x 5 reps x 3 sets
Metcon later
Friday, 23 July 2010
Friday 23rd July
Friday morning lifting
Bench press
70kg x 5
80kg x 5
95kg x max = 8
keg bench press
30, 20, 12 reps ( 30 is pb for first set, 20 is pb for second set )
Good start to the day
Metcon later
Bench press
70kg x 5
80kg x 5
95kg x max = 8
keg bench press
30, 20, 12 reps ( 30 is pb for first set, 20 is pb for second set )
Good start to the day
Metcon later
Thursday, 22 July 2010
Thursday 22nd July
Another road trip up to CrossFit Fife
Tonights workout - clean and jerk
Lots of warm up sets
20kg
40kg
60kg
70kg
80kg
all for doubles and trebles
90kg x 1
100kg x 1 PB
100kg miss
then moved onto power cleans
112.5kg PB
Finished off with Death by Clean and Jerk - 8mins + 4 reps
Great session, really enjoying my visits there
Tonights workout - clean and jerk
Lots of warm up sets
20kg
40kg
60kg
70kg
80kg
all for doubles and trebles
90kg x 1
100kg x 1 PB
100kg miss
then moved onto power cleans
112.5kg PB
Finished off with Death by Clean and Jerk - 8mins + 4 reps
Great session, really enjoying my visits there
Wednesday, 21 July 2010
Metcon
Changed my planned metcon
Did this instead
3 rounds of 1min each exercise / 1 minrest after 4 exercises
rower for calories
wall ball - 11kg ball to 8.5ft
24kg kb swings
60kg hang power clean
Reps
Rower 27/23/20
wall ball 20/17/17
kb swings 20/19/18
hang power cleans 10/8/7
Superb metcon, will do this one again at some point
Did this instead
3 rounds of 1min each exercise / 1 minrest after 4 exercises
rower for calories
wall ball - 11kg ball to 8.5ft
24kg kb swings
60kg hang power clean
Reps
Rower 27/23/20
wall ball 20/17/17
kb swings 20/19/18
hang power cleans 10/8/7
Superb metcon, will do this one again at some point
Wednesday 21st July
Double day
Morning workout
deadlifts
100kg x 5
115kg x 5
130kg x max = 6 ( very disappointed in this, just wasnt feeling god from the start)
Kroc rows
42.5kg x 33 right and left ( pb for both hands )
metcon later
Morning workout
deadlifts
100kg x 5
115kg x 5
130kg x max = 6 ( very disappointed in this, just wasnt feeling god from the start)
Kroc rows
42.5kg x 33 right and left ( pb for both hands )
metcon later
Tuesday, 20 July 2010
Tuesday 20th July
Last workout today with my friend Alison before she heads back to the U.S so we decided on "Annie"
50,40,30,20,10 reps of
Double unders
Sit ups
Time 9mins 51secs
Not a great time but I did great with mu double unders.
Here is Chris Spealler doing this workout in half the time it took me
50,40,30,20,10 reps of
Double unders
Sit ups
Time 9mins 51secs
Not a great time but I did great with mu double unders.
Here is Chris Spealler doing this workout in half the time it took me
Monday, 19 July 2010
Monday 19th July
Metcon
21-15-9 reps of
Thruster 42.5kg
SDHP 42.5kg
Time - 8mins 16secs
then
4 mile run
Time 35mins 25secs. Really slow but first time Ive ran that far without stopping so happy with that. Wont be doing much more miles than that as running sucks
21-15-9 reps of
Thruster 42.5kg
SDHP 42.5kg
Time - 8mins 16secs
then
4 mile run
Time 35mins 25secs. Really slow but first time Ive ran that far without stopping so happy with that. Wont be doing much more miles than that as running sucks
Sunday, 18 July 2010
New Cycle of 5/3/1
Had a very easy deload week - did very little apart from a longish run on Saturday morning. I have entered the CrossFit Ireland September Invitational so going to change my programming slightly - still going to follow the 5/3/1 programming of Jay Ashman but going to start putting in the metcon workouts from CrossFit Ireland - seems sensible to me.
Had very little sleep from Saturday night into Sunday and this was evident in my presses
45kg x 5reps
55kg x 5 reps
62.5kg x max = 8 reps ( same as last time )
Keg press
12, 7 - usually do 3 sets but stopped at 2 as there was nothing there
Metcon a few hours later was a bit better
5 rounds
500m row
21 kb swings 32kg
15mins 01secs
Going to start picking up the longer metcons and adding in some running in prep for September
Had very little sleep from Saturday night into Sunday and this was evident in my presses
45kg x 5reps
55kg x 5 reps
62.5kg x max = 8 reps ( same as last time )
Keg press
12, 7 - usually do 3 sets but stopped at 2 as there was nothing there
Metcon a few hours later was a bit better
5 rounds
500m row
21 kb swings 32kg
15mins 01secs
Going to start picking up the longer metcons and adding in some running in prep for September
Tuesday, 13 July 2010
Road trip to CrossFit Fife 13th July
Road trip to CrossFit Fife with a Alison and also to meet Damien, a guy I know from a fitness forum
Metcon sucked big time
3 rounds
800m run
40 thrusters 30kg
20 burpees
With me having the conditioning of a 40 a day smoker I wasnt expecting much from this - 38mins
Then cranked out some power cleans working up to a new PR of 110kg. Might have had more in the tank but too the PR.
Metcon sucked big time
3 rounds
800m run
40 thrusters 30kg
20 burpees
With me having the conditioning of a 40 a day smoker I wasnt expecting much from this - 38mins
Then cranked out some power cleans working up to a new PR of 110kg. Might have had more in the tank but too the PR.
Saturday, 10 July 2010
Saturday 10th July
A wee 5km run round the Strathclyde Park - had to stop twice because my achilles was sore
Friday 9th July
Back squats - I have a new 1rm which is 140kg. At the start of the year it was 110kg and each cycle of 5/3/1 I have been imcreasing to the point that I was doing 125kg for my max set. Last 2 weeks have been rubbish so I am using the 140kg and working out my sets from that
95kg x 5
107.5kg x 3
120kg x max = 11 ( not a pr but happy enough )
push jerk - work up to a heavy 3 reps set
85kg x 3 ( 85kg was my 1rm at start of year )
Though I would try push press to finish
90kg x 1 ( up 10kg from start of the year )
95kg x 5
107.5kg x 3
120kg x max = 11 ( not a pr but happy enough )
push jerk - work up to a heavy 3 reps set
85kg x 3 ( 85kg was my 1rm at start of year )
Though I would try push press to finish
90kg x 1 ( up 10kg from start of the year )
Thursday 8th July
Thursdays workout
5 rounds
5 power clean 90kg
10 sit ups
5 strict pull ups
14 mins 34secs
the power cleans knocked the crap out of me after the 2nd set
5 rounds
5 power clean 90kg
10 sit ups
5 strict pull ups
14 mins 34secs
the power cleans knocked the crap out of me after the 2nd set
Wednesday, 7 July 2010
Wednesday 7th July
Was supposed to train with a Allison today but was exhausted after a unsettled night with the baby, so trained in the afternoon after a nap
Bench press
82.5kg x 5
92.5kg x 3
102.5kg x max = 5 reps ( no spotter )
Keg bench
28, 15, 15 reps ( pr on all sets )
Kroc row ( hi rep dumbbell row )
42.5kg
32 reps right hand / 31reps left hand ( pr for both hands )
a good session after being so tired. Will try a metcon later
Bench press
82.5kg x 5
92.5kg x 3
102.5kg x max = 5 reps ( no spotter )
Keg bench
28, 15, 15 reps ( pr on all sets )
Kroc row ( hi rep dumbbell row )
42.5kg
32 reps right hand / 31reps left hand ( pr for both hands )
a good session after being so tired. Will try a metcon later
Tuesday 6th July
Out running for the first time in a long time today. Out with my mate and a girl that is training with me while she is back home from working in the states, she trains at a CrossFit affiliate and found me via the internets.
5 hill sprints then about 1km trail run. After that we did a team workout with hill sprints and plank holds
My conditioning has taken a massive hit, my running sucked. But I would much rather be strong right now
5 hill sprints then about 1km trail run. After that we did a team workout with hill sprints and plank holds
My conditioning has taken a massive hit, my running sucked. But I would much rather be strong right now
Monday, 5 July 2010
Monday 5th July
felt better this morning so did the barbell complex i was supposed to do yesterday
3 rounds
5 deadlifts
5 hang power clean
5 push press
5 front squat
5 bent over row
used fat bar with 20kg per side so = 70kg give or take
then finished with same exercises but used the keg x 2 sets
set up another blog that is linked at the top for me to keep a record of what I eat, have been eating crap for the last wee while so going to try and get back to some sort of normal eating.
3 rounds
5 deadlifts
5 hang power clean
5 push press
5 front squat
5 bent over row
used fat bar with 20kg per side so = 70kg give or take
then finished with same exercises but used the keg x 2 sets
set up another blog that is linked at the top for me to keep a record of what I eat, have been eating crap for the last wee while so going to try and get back to some sort of normal eating.
Sunday, 4 July 2010
Sunday 4th July
Deadlifts
112.5kg x 3
127.5kg x 3
142.5kg x max = 5
wanted more but just not happening today, maybe lack of sleep and shit diet lol
No metcon as i fell asleep after having a curry and woke up even more tired
112.5kg x 3
127.5kg x 3
142.5kg x max = 5
wanted more but just not happening today, maybe lack of sleep and shit diet lol
No metcon as i fell asleep after having a curry and woke up even more tired
Friday, 2 July 2010
Friday 2nd July
Press
55kg x 3
60kg x 3
67.5kg x max = 5 reps
keg press 15,10,10 ( 15 is new pr)
ring dips 35 done in sets of 5
55kg x 3
60kg x 3
67.5kg x max = 5 reps
keg press 15,10,10 ( 15 is new pr)
ring dips 35 done in sets of 5
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