push press 5 reps
40kg x 5
60kg x 5
70kg x 5
80kg x 5
82.5kg x 2
then
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
Showing posts with label KS programming. Show all posts
Showing posts with label KS programming. Show all posts
Friday, 1 October 2010
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
Training
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
Training
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
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
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