Monday, 30 August 2010

Monday 30th August

rest day on sunday as i was in bits



47.5kg x 5
55kg x 5
62.5kg x max = 7 ...1 rep down on this weight last month, but putting that down to lack of sleep

couple of hours later

10,9,8,7,6,5,4,3,2,1 reps of

70kg fat bar deadlifts
70kg fat bar power cleans
60kg normal bar push press


then 1km run - 5mins 33secs

Sunday, 29 August 2010

Saturday 28th August

Road trip to Clan CrossFit for their open day.

Box jump competition
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Thursday, 26 August 2010

Thursday 26th August

set timer for 30mins and do

30 power snatches with 50kg
25 knees to elbow - 12 burpees everytime you come off the bar
as many rounds of 200m row/15 wall ball/15 box jump 24in

snatches - 4mins 42secs

knees to elbows done is 3 sets - 36 burpees

row/wall ball/jump - 4 rounds plus 40m on rower

Wednesday, 25 August 2010

rest day on tuesday

started following teh Kelly Starrett Mobility Blog so did some of that


Set the timer for 15mins

Run 1km then do as many ground to overhead with 70kg

Run - 5mins 4secs
GTOH - 27 reps

Tuesday, 24 August 2010

Monday 23rd August

5 rounds of 3mins work 1 mins rest of

5 deadlifts
5 hang squat clean
5 push press
5 front squat

25kg Dumb Bells

Managed 8 full rounds in total. Worst thing was the push press, triceps still a bit tender from the last 2 workouts

Rest day today, wil try and get some foam rolling done and going to have a look at the new blog form Kelly Starret  -

Sunday, 22 August 2010

Sunday 22nd August


Deload deadlifts then -

In 15mins do

21-15-9 reps of

60kg power cleans
ring dips

and in remaining time do as many KB Swings with 32kg - 52 reps

Triceps are ruined after yesterdays workout so todays ring dips were awful

Saturday, 21 August 2010

Catch up post

WOD 1 from CrossFit Ireland

400m run
3 rounds of
15 power snatch 40kg
35 double unders
400m run

time 13mins 57secs

wod 2 from Cf Ireland

15-12-9 reps of

deadlifts 125kg
ring dips

8mins 8 secs

could have proably got it under 8 mins if I wasnt a pussy

deload week

did my deload preses and some rowing intervals on thursday, had a rest day on friday and then went to CF Fife today for the birthday WOD for Jeff martin at CrossFit Brand X / CrossFit Kids

51 Thrusters @ 50kg

1st time you drop the bar do 1 round of Cindy
2nd time you drop the bar do 2 rounds of Cindy

I did it in 20mins 32sec with only 3 drops, broke the reps into 20/15/10/6 reps,

Loved this one, total mind fuck on those last 2 sets

Sunday, 15 August 2010

Sunday 15th August

Back squats

100kg x 5
110kg x 3
125kg x max reps = 8 ( up 2 reps on same weight last cycle )

Heading to CrossFit Fife tomorrow night to do the 2 workouts that will be used to seed competitors at the CrossFit Ireland Invitational. Not doing any metcons today as I start back work tomorrow, will be up early with the baby and want to save as much as I can for the workouts

Thursday, 12 August 2010

Thursday 12th August

Bench press

82.5kg x 5
95kg x 3
105kg x max = 4 ( need a spotter now )

70% of 1rm x 2 reps x 10 sets eith 30secs rest between - used 72.5kg

might do a metcon later

Wednesday 11th August

Yet another road trip to train, this time up to Kings Park in Stirling to meet up with Jeff and Mikki Martin from CrossFit Kids / CrossFit Brand X, Graham and Lorraine from CrossFit Dental, Simon from CrossFit Fife and my buddy Buster.

The Martins were travelling to Stirling from Loch Lomond and we met up with them to do a workout in the park, which Graham and Lorraine and set up - with probably the best van full of CrossFit equipment ive seen - bars, bumper plates, kettlebells, med balls, mats, parralettes, cones, hurdles, a gazebo, skipping ropes...everything the travelling CrossFitter needs!

The workout consisted of a very cool warm up of running, jumping and skipping drills. Then it was onto the actual workout -

5 rounds of

10 snatches 42.5kg
10 kb swings 28kg
10 parralette push ups
10 goblet squats
200m run

I sclaed it back to 3 rounds and did power snatches as my squat snatches suck. The kb weight was the biggest they had, so the swings were easy but the goblet squats were nasty

After finishing the workout we hung about for a bit then said goodbye to the Martins, who were heading to the castle then off to Aberdeen beofre going back down to England for the CrossFit Kids cert at CrossFit North East England.

Another great road trip and another great training session and  yet again great people

Tuesday, 10 August 2010

Tuesday 10th August

Took a trip to Clan CrossFit in Glasgow today for a visit to see what the place is like, meet the owners and have a play with their equipment.

They are still doing a lot of construction work on changing rooms, toilets, showers etc and are still waiting for lots of kit such as the monkey bars and squat stands but the bars and bumpers were there and the workout programmed for the day was Grace - 30 clean and jerk x 30 reps with of my favourites

Got a PB of 3mins 41secs

Then i made use of the bumpers and did some power cleans

80kg x 2
90kg x 2
100kg x 1
100kg x 1
110kg x f
110kg x f

Then a couple of the guys were going to do the bleep test so I jumped in on that but ankle was sore so stopped just short of level 7

A good day and it is going to be a very impressive CrossFit box.

Monday, 9 August 2010

CrossFit Kids cert

Weekend update - CrossFit Kids Cert

Friday afternoon drove down to Manchester and hung about CrossFit 3D and hit a workout. The class were doing Eva and I could still barely straighten my arms and there was no way I was going to do that workout again. So after a brief chat with my mate Karl, he decided I should do 20min AMRAP of 250m row and 10 bar dips, something that wouldnt over stress my arms or hands. I managed 8 full rounds, was just about to get on the rower when the buzzer went.

After the workout I hung about some more, catching up with some old faces and chatting to some new people.

Saturday was day 1 of the cert - lots and lots to take in and Im still trying to decipher my notes. We did a few team workouts but nothing too difficult. My lack of conditioning showed big time

Saturday night was a meal and some drinks, very enjoyable!

Sunday was more lectures, demonstrations, small workouts and lots of information. I can honestly say I learned more about coaching from this cert than from my Level 1 and have taken more away from it that I will use on my own kids as well as the other people I train.

Thinking of going back to the CrossFit Strength Bias programme for the rest of the year. 5/3/1 has been working great but want a change.
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Friday, 6 August 2010

Friday 6th August


55kg x 5
62.5kg x 3
70kg x 1
80kg x 1 NEW PB

that was my goal weight for the end of the year, thought I would try it today and it went up. Not very easily but it did. Tried it again to see if I could do it no!

Metcon later tonight at CrossFit 3D

Thursday, 5 August 2010

Thursday 5th August

arms and hands are messed up after tuesdays workout so did Annie instead

50,40,30,20,10 double unders & sit ups

time 14mins 53secs

Last time  - 9mins 51secs

Could not get more than 10 double unders in a row - in fact the set of 40 was mostly singles.

Heading to Manchester tomorrow for the CrossFit Kids cert. Cannot wait!

Wednesday, 4 August 2010

Tuesday 3rd August and Wednesday 4th August

road trip to CrossFit Fife. 

Short, Fat Eva

3 rounds

800m run
30 KB swings 44kg
30 Pull ups

time 33mins

Then 1rm Thrusters

worked up to 92.5kg which was super slow, but Im taking it

Was great to train in a group again.


Back squats

90kg x 3
105kg x 3
117.5kg x max = 12 reps

day out with family so will do metcon later

Monday, 2 August 2010

Sunday 1st August and Monday 2nd


Bench press

77.5kg x 3
90kg x 3
100kg x max = 6 - no spotter so played it safe

Keg bench press 25, 21 15 reps


4 rounds of

500m row
30 box jumps 24in

time 18mins 02secs