Tuesday, 28 September 2010

Tuesday 28th September

Bench press work up to 5rm

60kg, 80kg, 100kg

then it was time for the San Fransisco Crippler

30 body weight bench press + 1000m row

Had to scale it back to 90kg and finished in a time of 14mins 52secs

Paleo eating has went well today.

Monday, 27 September 2010

Monday 27th September

Day 1 of  nutrition challenge went well


Work up to 3rm front squat

60kg / 80kg / 100kg then stopped as left knee was getting a bit funky

Metcon - Fight Gone Bad - 252 points

Lazy week

Had a really lazy week after the CrossFit Ireland Invitational with only 1 workout - hill sprints with the vest on.

But....started back yesterday with a bang

Had my good buddy Karl Steadman at CrossFit 3D doing my metcon programming prior to going to Dublin and felt fantastic when I was there, conditioning was best its been in a long time. So on returning I asked him if he would be interested in doing all my programming - basicly the trip to Ireland has fired up my CrossFit habit again. This time however Im not going to sacrifice my hard gained strength, so he will be programming around big lifts. I have had a great year so far with the programming from Jay Ashman using the Jim Wendler 5/3/1 system but think its time for a change. Also I have started a 30 day Paleo challenge that is happening at the affiliate my friend Alison trains at in the states - Hamerdown CrossFit. So from today im trying my best to be dairy/grain/alcohol free for next 30 days. I have set up another blog just to keep track of my eating, but instead of writing it all down I am just going to post a photo of every meal.

So back to yesterdays training - CrossFit Total followed by 1 mile run for time

Press - 75kg
Squat - 130kg
Deadlift - 160kg

Mile run - 6mins 55secs

Will be interesting to see how the Paleo eating and Karls programming have an effect on me

Monday, 20 September 2010

CrossFit Ireland Invitational September 2010

So at the weekend I flew over to Dublin for my 3rd CrossFit Ireland Invitational. 

The workouts were - 

5 Rounds for time:
5 Burpee Pull Ups
7 Push Jerks, 60Kg/40Kg
9 Box Jumps, 24"/16"
Cut off: 10 minutes
2 minutes to complete a 1RM Power Clean

Overhead Squats, 60Kg/40Kg
Ring Dips (pink assisted)
Cut off: 15mins
400m, 20 seconds after completion of 2A (the length of time it will take to walk across the gym to the starting line)

3 Rounds of:
10 Squat Cleans, 60Kg/40Kg
20 Wall Balls, extremely accurate
30 Kettlebell Swings, 24Kg/16Kg

I managed to get 6th place which I am really happy about

the first workout was good for me as 60kg push jerk ( anyway over head was allowed so i push pressed most of them ) was heavy but not too bad. I finished it in 9mins 23secs so just under the cut off time

I then had 2 mins for the power cleans. I did an easy 80kg, then a 100kg and still had time for one more lift. I contemplated 115kg which would have tied for 1st but played it safe and got 110kg

the OHS and ring dip workout was the only one that really worried me, but there was no way I could do it with 60kg so scaled back to 50kg. Even with the scale I didnt manage to finish the workout in the time allowed, just could not stabilise the bar overhead. That will teach me to miss out overhead squatting.

It was then onto a 400m run, we had 20secs after the 15min cut off to get to the start line, then it was time to run. Or shuffle in my case. Cant remember my time for this but it wasnt fast 

Lunch was then cosumed, supplied by one of the members who catered for us all - lots of meat, veg, fruit etc and it was superb. I had loads and had a plate put away for after the event.

The last event suited me - 60kg squat cleans/ very accurate wall ball / kb swings. The squat cleans were tough after the other events but were still manageable - think I did first set in a row then split other 2 sets up into 5's. The wall ball was to an iron beam, 10ft from the ground and there were very specific consitions to a rep counting - ball must hit flat surface of the beam, not the underneath, can hit top, must be caught. I didnt miss too many of these - I guess being tall helped. Then onto the KB Swings - easy enough as I really like swings. 

I was the first person to finish this workout, did it in 13mins 08secs. Not sure where i placed on that workout, will need to check the scores when i get home onto my own laptop

Had a fantastic weekend, a few Guinness last night and woke up in bits on Sunday morning with shoulders that feel like someone has ran over them in a truck, but no injuries!

Wednesday, 15 September 2010

Wednesday 15th September

Wednesday fun and games

Back squats

95kg x 3
110kg x 3
120kg x max = 11


5 rounds for time of

5 x 85kg shoulder to overhead
10 x burpee

time 17mins 23secs

metcon was heavy and slow, just like me. Although 90kg is my 1rm lol

Monday, 13 September 2010

Monday 13th September

5 rounds of

3 mins to do 500m row then as many kb swings with 32kg 

2mins rest

rows 1.44 / 1.48 / 1.48 / 1.51 / 1.51

kb swings 21 / 16 / 17 / 17 / 15

was a sweaty mess aftrwards

Sunday, 12 September 2010

Fun in the park

Had a great workout in the park today with my mate Russell that I got from another mate Andy

5 kb swings
5 sprawl -grab kettlebell - jump
200m run

then to finish we played around with farmers walks and waiters walks

Saturday, 11 September 2010

Saturday 11th September 2010



112.5kg x 3
130kg x 3
145kg x max = 12

Bench press

80kg x 3
90kg x 3
100kg x max = 7

Definite PR for bench, never managed over 6 before. Think the deads is a pr too but need to check

Friday 10th September

5 stair sprints with 10kg vest
5 stair sprints without the vest

then just for a laugh a bear crawl up the grass to the left of the stairs

Thursday, 9 September 2010

Thursday 9th August


100 thrusters with 40kg

Top of every minute do 3 burpees till thrusters are done

16mins 44secs of suck

Monday, 6 September 2010

Catch up

Had a virus on my netbook so it was away to my bro in laws to get sorted


5 rounds for time

5 x 80kg push press
300m row

11mins 13secs


Back squats

87.5kg x 5
102.5kg x 5
115kg x max = 10

Back really tight all day and wasnt happy doing these squats.


1,000m row
50 thrusters 20kg bar
30 pull ups

9 mins 37secs


30, 20, 10 reps for time of

front squat 60kg

12mins 30secs

Could easily get this under 10 if i wasnt a pussy

Wednesday, 1 September 2010

Wednesday 1st September 2010

Wednesday workouts


105kg x 5
120kg x 5
135kg x max = 15 ( up 2 reps on this weight from last time )

2 hours later

Heavy Helen

3 rounds for time

400m run
21 kb swing 32kg
12 pull ups

time 13mins 21secs

My 400m run is a bit rubbish as I have ro run from the back garden, into the house, back out the front door, up to end of street, turn round then back into the house again and back to the garden.