Saturday, 30 October 2010

Saturday 30th October

Out for sprints in the sunshine, a mix of stairs, hills and flat sprints for about 40mins. The run is in the grounds of this house, Dalzell House which is in Dalzell Estate. Still find it strange that this is only 5mins drive from my house and is in Motherwell. Here is a map of the park

Friday, 29 October 2010

Catch up post

Just finished a 30day Paleo challenge - really enjoyed it. Going to keep it going but have the odd cheat till my birthday next week, then hit it strict again. Here is this weeks training


3km row - 11mins 21secs

the bear complex

7 reps of each in sequence

power clean, front squat, press, back squat, press

round 1 - 40kg
round 2 - 45kg
round 3 - 50kg 
round 4 - 55kg
round 5 - 60kg ( failed at 4th rep)


had my mate down today for a session, we went for a run first, hill and stairs. Then did a bit of work on his power clean and deadlift.

Later i did some scaled HSPU's, not done them in ages so just worked the movement


Push press x 3 reps x 5 sets with 3 mins rest between

after each 3 min rest do 60secs of power cleans with 70kg

after power clean rest 3 mins

Push Press 70kg, 72.5kg, 75kg, 80kg, 82.5kg all x 3 reps

Power cleans 13, 11, 12, 9, 10 reps


30 toes to bar
60 double unders
20 toes to bar
40 double unders
10 toes to bar
20 double unders

time 20mins 34secs of utter fucking suck. Didnt get any double unders in a row..every single one was one at a time


Snatch balance practice up to 40kg

Then went to gymnastics, did a shed load of handstands, round offs and managed to get up onto the bar for the first time. I also tried the vault for the firs time and nearly knocked the fecker over, not sure they are designed to take the impact of a 16st lump bouncing off it.


a bit sore from last couple of days so just went out for some sprints, a mix of hills and stairs

really liking the sub armour gear, wore it for every workout so far. Dont really notice if they are making me less sore etc but are making me feckin warm

Thursday was a rest day, was busy at work and a bit tired



squat cleans
pus press


23mins 40secs

That was nasty, squats cleans were slow, push press were easy

Sprints tomorrow morning

Friday, 22 October 2010

Friday 22nd October

Thursday - unscheduled rest day due to course at work and missus going out.


10rm lunge - aiming to get my glutes and hammies firing a bit

40kg x 10
50kg x 10
62.5kg x 10


20min amrap

5 pull up
10 ring dips
15 kb swings 24kg

8 rounds plus 1 pull up

Workout in the rain with my new compression gear on, was a bit strange wearing them but was nice and warm

Wednesday, 20 October 2010

Wednesday 20th October

Press x 3

40kg x 3
50kg x 3
60kg x 3
65kg x 3
65kg x 3
65kg x 3
70kg x 3


For time

1,000m row
50 push press 50kg
30 pull ups

time 12mins 40secs

row was done in 3mins 31secs, was gunning for under 3.30 but didnt happen tonight. Push presses were done in sets of 5 until near the end where I went 8reps then 7 to finish.

Tuesday, 19 October 2010

Tuesday 19th October

 Gymnastics class which was a mixture of round offs, work on the bars and lots and lots of handstands

Monday, 18 October 2010

Monday 18th September

monday afternoon

went out for a run that i did in July just before i started picking up my metcon again. First time it took me 59mins, today 49mins. Happy with that

Workout 2

20 min amrap

1 ground to overhead 60kg
1 round of Cindy ( 5 pull up, 10 press up, 15 squat)

1 round of cindy

1 round of cindy


Got round 7 finished then 4 GTOH in the next one

Good days training

Sunday, 17 October 2010


Had a mate, Matt from CrossFit 3D in Manchester up today, up for business but doing a bit of a tour of a few CF places on his way here and way home. We did a team workout that was awesome...not at the time though

5 lengths of garden with 50kg sandbag shouldered

then 20 reps / 15 reps / 10reps of

Deadlift x 80kg
KB swing x 24kg
Thruster x 20kg DB's

5 lengths of garden with sandbag

SO they way this went was we both took turns doing sand bag run. The I started on deads while Matt started on swings and we couldnt go to next exercise until both had finished our reps, working through the four exercise. Then it was back to the deads for 15 reps, working through 4 exercises, then 10 reps. We finished off with sandbag runs

This was a great workout, not to difficult weight wise but was very taxing metcon wise

Friday, 15 October 2010

Trip to CrossFit Dental


road trip down to see graham and lorraine at cf dental, had a great time

Shoulder press

60kg x 1
70kg x 1
75kg x 1
81kg x fail - went for new pr chance

Graham and lorraine have some of superb kit, probably one of the best pull up rigs I have ever seen. 


5 rounds for time

5 power clean 70kg
10 burpee
200m run

time 12mins 24secs

Loved this metcon, right up my street

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Thursday, 14 October 2010

Catch up post

Thursday 7th October

front squats 

5 x 60kg
5 x 70kg
5 x 80kg
5 x 90kg
5 x 92.5kg

Friday 8th October

The Chief RX+

5 rounds of

3min AMRAP / 1 min rest

3 power cleans 70kg
6 push ups
9 squats

Saturday AM

sprints, mixture of hills, flat and stairs

Saturday evenin workout

AMRAP 20mins

10 push press 52.5kg
10 KB swing 24kg
10 Box Jumps 24in

8 rounds plus push press plus 8 KB swings

Best - 4 rounds + 2 power cleans
Worst - 3 rounds + 1 power clean

Was a total mess after this

Rest day sunday

Plan was to train am Monday then head to CrossFit Fife in the pm but tweeked my back a bit in the hobo gym in the morning so that scuppered my plans

Tuesday - 12th October - back was feeling mucg better so went to gymnastics, did the warm up and stretches then some handstands, round offs, cart wheels etc but back got a bit tight so called it a day

Wednesday 13th Ocotber


Scoring is lowest rep in the 8 intervals

Rower 7
Squats 15
Pull Ups 5
Push ups 6

Back felt fine doing this, everything else hurt 

Thursday 14th october

5 rounds of

5mins to run 800m then as many thrusters with 42.5kg

rest 3 mins

round 1 - 10 reps
round 3 - 11reps
round 3 - 7 reps
round 4 - 5 reps
round 5 - 6 reps

Tuesday, 5 October 2010

Tuesday 5th October

Busy day today - training plus first gymnastics class

run 1 mile
row 2km
run 1 mile

time 26mins 32secs

gymnastics class was superb, had a great time and heading back next week

Friday, 1 October 2010

Friday 1st october

push press 5 reps

40kg x 5
60kg x 5
70kg x 5
80kg x 5
82.5kg x 2


21-18-15-12-9-6 reps of
pull ups
sit ups

35 lunges before each round

21mins 44secs

knee a bit sore on the lungs