Saturday, 31 July 2010

Friday 30th July

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

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

Wednesday, 28 July 2010

Wednesday 28th July



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

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


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

Friday, 23 July 2010

Friday 23rd July Metcon

21-15-9 reps of

Overhead squat 40kg
Pull ups

7mins 50secs

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

Thursday, 22 July 2010

Thursday 22nd July

Another road trip up to CrossFit Fife

Tonights workout - clean and jerk

Lots of warm up sets


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


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


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


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

Monday, 19 July 2010

Monday 19th July


21-15-9 reps of

Thruster 42.5kg
SDHP 42.5kg

Time - 8mins 16secs


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

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.

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 )

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 

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 )

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 

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.

Sunday, 4 July 2010

Sunday 4th July


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


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