Sunday Catch up workouts

Sunday catch up

Press
40kg x 5
50kg x 3
60kg x 3
62.5kg x 1
65kg x 1
70kg x 1

Think 70 may be a pb

a while later
3 rounds

500m row
30kg OHS x 21 reps

Time 11mins 18secs

Workout day 4

Friday

Front Squats

77.5 x 5 reps x 3 sets

Back Squats

82.5kg x 20 reps ( was seeing God at around rep 17)

Met con

50-40-30-20-10 Russian KB Swings 24kg
25-20-15-10-5 22lb wall ball to 8ft target

time 6min 58secs

was over 10mins for this last time but im sure i did American (overhead swings). No flaws in character on this one, just gripped it and ripped it

Tuesday night met con

Just remembered that I didnt post my workout from CrossFit Fife

Tabata Kettlebells - non stop tabata

double KB swing
double KB clean and press
SDHP
KB squat curl and press
double KB snatches

used two 16kgs for the double stuff and a 25kg for the SDHP and a single 16kg for teh curl and press

We then had a wee play about with OHS and i tried some single hand barbel snatches but i was too slow

Workout day 2

Deadlifts

5 x 60kg
3 x 80kg
3 x 80kg
1 x 90kg
1 x 90kg

didnt do a hi reps set as my back was a bit tight but happy with the 100kg

Met-con tonight when I visit CrossFit Fife

Week 5

Monday back squats

5 x 60kg
3 x 80kg
3 x 100kg
1 x 105kg
1 x 110kg

Then

5 rounds for time

3 OH Squats 40kg
6 back squats 40kg
9 front squats 40kg
12 kb swings 24kg

time 9mins 28secs

Wasnt looking for any great weight on the 1rm back squats, just happy to get the 110kg with no problems from my back

Workout day 5

Press

60kg x 3 reps x 3 sets
60kg x 2 reps

40kg x 15 reps

Going away for the day on Saturday so getting the presses done today

might do a met con later ..might not though

Workout day 3

OH Squats

PVC and olympic bar to warm up

30kg, 40kg, 40kg x 5 reps each

then a couple of hours later

Met con

5 rounds of

12 OH Lunges with olympic bar
21 burpees

14mins 50secs

Didnt do walking lunges, just stand in place lunges. Took video of it and noticed my lunges suck, I thought my back knee was near the ground...no it wasnt!

Workout day 2

Deadlifts

75kg x 5 reps x 3 sets

60kg x 15-12-9 reps 1min between sets

Back felt a bit tight after the hi reps but nothing to worry about

was supposed to do metcon but didnt, might still do it later as its only just after 8pm... I love having a hobo gym

Workout day 1

Monday

Back Squats 3 sets x 3 reps x 100kg ...woo hoo first time with 100kg since wrecking my back. All reps felt strong.

Then me and Jools done a short team workout

For time

15-12-9-6-3
Heavy KB swing 32kg
OH Squats 20kg bar

One person starts on KBS other on OHS, cant change till each is finished the required reps. If you finish before the other person, do air squats

Time 5mins 29secs

This would be a great workout with some weight on the OHS

Met-con

Finished my catch up workouts for today with "Gwen" - saw kempie had done it and fancied a bash at it but not with the weights the big guy used

Here is the link to CrossFit.com - GWEN

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

I used 50kg and managed all three sets without re-gripping but the last set was close, grip is fried

Workout day 5

Playing catch up

Press

57.5kg x 3 reps x 5 sets

37.5kg x 13 - very happy with this as I messed up the last two weeks by going too heavy. Got a met con to do as well so was thinking either Grace or Gwen later

Workout day 4

Front squats

75kg x 5 reps x 3 sets

back squats

75kg x 20 reps

back and wrist both felt fine

Met-con maybe after work tonight

Workout day 3

Met-con only

"Brutal Tuesday"

10 rounds for time

5 pull ups
10 thrusters with olympic bar
15 kb swing 24kg

time 17min 03secs

slower than last time, didnt break the sets as much as last time and paid for it

Met-con

Tried a new complex today that I saw at Chris' website Conditioning Research. He has a video of it which is shown below - it s called the "Mr Spectacular"



I also saw it on Jason C. Browns site and he suggests using it in a ladder type workout with push ups and clean and jerks



So thats what we did, a ladder of 1-10 reps. I used two 24kg KB's and Jools used two 12kg KB's. Cant remember exactly what our times were but i know she finished in 13mins something and I was 14mins 30something

Workout day 2

Deadlifts

70kg x 5 reps x 3 sets

Got met-con later but just realised I missed my high rep set of deads...d'oh!

Workout week 5 day 1

Back squats 92.5kg x 5 reps x 3 sets

Then a few hours later

10 rounds for time

3 clean and jerk 60kg
15 wall ball 22lb

Time 15mins 23sec

This is a workout from CrossFit Watertown, I can't figure out how to put a link in when using the iPod but if you want to see where I hot it from do a search for it on their blog, it was posted yesterday

Workout day 5

press

55 x 3 reps x 5 sets

42.5kg x 8reps

never read my log before doing this again and never realised i went too heavy last week on the high reps and went even heavier again

Workout day 4

Front squats 72.5kg x 5 reps x 3 sets

Back squats 72.5kg x 17

Met-con Thursday

Trained my mate Russell this afternoon and was going to train after he went away but put it off and put it off until 10pm. So had a look over the list of short, heavy met-cons I have from the crossfit.com forum and got this one

5 rounds for time

10 oh kb swing 32kg
10 ring push up

Time 5mins 22sec

It was a short one but wasn't very met-con. Will do sometimg better tomorrow

Workout week 4 day 1

Back Squats

90kg x 5 reps x 3 sets back felt fine

then a couple of hours later

21-15-9 reps of

32kg overhead kettlebell swings
Pull Ups
Burpees

all wearing 10kg weighted vest

time 13mins 11secs

Can get this one down a a good bit next time hopefully as I lost a lot of time with lapses in character due to the kettlebell, pull up bar and floor being REALLY cold on my hands