Monday and Tuesday

Monday had a 2 hour sitting at the tattoo studio to start the sleeve on my left arm, so no training. Tuesday I just did a bit of pressing and a set of tabata push ups.

Back onto some proper training tomorrow - thinking of something like 21-15-9 OHS and pull ups, a workout I saw on Mads Jacobsens FB page

Saturday stuff

Overhead squats

30kg x 5
40kg x 5
52.5kg x 5

these felt good today

Had a date night with my missus - dinner, beers, cinema. Went to see District 9, didn't know what to expect as I didn't really know what it was about - but absolutely loved it.

Workouts

Took a couple of days off - Thursday and Friday - but managed to get a workout in on Saturday afternoon ( when the rain stopped )

Found a track that had some large stones dumped beside it, so after a quick text to Barry Gibson , I had a go at this

AMRAP 20mins

10 stone clean and press
100m run
10 stone bent over rows

Have no idea how many rounds I got but that was a great workout, not done bent over rows for years so was interesting to add them into a workout.

After this I found a big rock and did a couple of weighted walks for as far as I could till I dropped it.

Came home on Sunday and after unpacking/eating/uploading photos/FaceBook/Twitter/etc I logged onto the Auvest site to get todays weighted wod

400m run
30 squat cleans 60kg
400m run

Tried a squat clean with my back pack on and nearly fell on my ass, plus my wrist was sore so changed to power clean followed by a front squat

My time for this was 14mins 29secs.

Workout at the cert

Just remembered that on Saturday at the cert, some of us stayed and did a short workout - 10 rounds of Cindy - 5 pull ups, 10 push ups, 15 squats for time

The first group to go include a couple of the Irish guys as well as Sage Burgener, Casey Burgener and Natalie Woolfolk!

After a couple of them had finished Karl, Rachel and me got stuck in.

I finished in just under 12 mins with the push ups killing me as usual!

workout catch up

Had a couple of workouts on Friday at CrossFit Hove, death by pull ups which didnt go well and a couplet of 15 box jump, 15 power clean for 5 rounds

Got back on Monday and did thruster singles getting up to 80kg again but it didnt feel as heavy as last time. Went for 82.5kg but failed to lock it out

Also started paleo eating on Monday so this means no grains or dairy. Doing this as part of a group on Facebook - 87 day paleo challenge.

Got power cleans today which I will get done after I come back from Glasgow - meeting an old friend.

Then its time to get ready for my trip to Belfast for the Olympic Lifting cert with Coach Burgener - wil take camera as always and get many, many photos

WOD CF.com

Wednesday

10km run - 55mins 03secs

even more sweaty that yesterday

then later

Grace in 5mins 47secs

Softball and metcon

Wednesday rest day

Thursday - first game of the softball season and we won!

After the softball, I sent Miles a text for a bodyweight metcon and he sent me this

4 rounds

400m run
30 squats
30 push ups

time 17mins 01 secs

my push ups suck!

Did this on a running track that was next to the softball pitch

Thursday workout

10 rounds for time

5 pull ups
10 kb swing
15 squats

awful time - 14mins 30secs

just felt like shit doing this

Tuesday workout

Tuesday - Shoulder press - 5 x 30, 5 x 35, 5 x 40. Felt it a bit in lower back so stopped it there

then later just to get a sweat up and not timed 100 sledge hammer hts, 100 kb swings, 100 jumping pull ups and finished with some ring press ups

First workout back

Back is feeling a lot better - just had a few Vitamin I tablets over the last couple of days

First workout back!!!

5 mins to do - 500m row + Max KB swings 16kg

2min rest

5mins to do - 500m row + Max kb snatches 16kg

rows 1.54ish
swings 125/snatches 60

Back was a little tight but held up ok

Cycle 2 week 1 day 2

deadlifts

3 x 155kg
3 x 155kg
3 x 155kg

3 rep PB

Cycle 2 Week 1 day 1

Back Squat

Warm up

40kg, 60kg, 80kg x 10 reps

100kg x 3
110kg x 1

Work sets

120kg x 5
120kg x 5
120kg x 5

Week 6 day 5

Road trip to CrossFit Fife with Miles and Christine. I got my ass kicked

4 rounds of

400m run
5 rounds of Cindy

Wearing a back pack with ??? weight

Took off the back pack when Simon and John had finished the entire workout and I had only finished 2 rounds, my legs were total trash after last nights hi-rep back squats

Week 6 day 4

Back Squats

112.5kg x 20 reps

Miles is up for a visit with his missus, Christine...and they braved the elements to spectate in the garden as me and Jools trained

Got some photos, will post them later

met con

as many rounds in 10mins of

10 hang power snatch 30kg
10 russian swings 32kg

wearing 10kg weighted vest

6 rounds plus 6 snatches

Week 6 day 2 cycle 1

Deadlifts

60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
180kg x fail
180kg x 1
185kg x fail
185kg x fail

the 180 and 185 fails were more psyche outs, talked my self out of them. My hips rose really quickly so it was going to turn into a stiff leg deadlift and I could feel my back strain so called it quits

then

125kg x 16reps...that hurt

Metcon after the kids go to bed and before nightshift

Week 6 day 1 cycle 1

Im a day behind - was too tired to train yesterday

Back squats

5 x 60kg
3 x 80kg
1 x 100kg
1 x 110kg
1 x 120kg
1 x 130kg FAIL
1 x 130kg
1 x 140kg FAIL

140kg is my pb so a bit less but happy with that

then

Fran - ish

40 kg thruster
pull ups

5mins dead

REALLY happy with that, felt really strong on the thrusters.

Week 5 day 5 workout

Shoulder press

5 sets x 3 reps x 42.5kg

then

12-9-6 reps with 1 min between each set x 35kg

this felt ok today, still got aches and pains in my shoulders but managed this with minimum crunching and grinding

met con

5 rounds

300m row
10 burpee

11min 26secs

a couple of character lapses but will defo do this one again and try and get it under 10min

Week 5 day 4 workout

Back squats

115kg x 11reps

was supposed to be 15-20 reps but jumped up weight too much, should have went to 112.5kg