Sunday

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
Burpees

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

Trip to CrossFit Dental

Friday

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 ...no chance


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

Then 

5 rounds for time

5 power clean 70kg

10 burpee

200m run

time 12mins 24secs

Loved this metcon, right up my street

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

Monday 23rd August

5 rounds of 3mins work 1 mins rest of

5 deadlifts
5 hang squat clean
5 push press
5 front squat

25kg Dumb Bells

Managed 8 full rounds in total. Worst thing was the push press, triceps still a bit tender from the last 2 workouts


Rest day today, wil try and get some foam rolling done and going to have a look at the new blog form Kelly Starret  - http://mobilitywod.blogspot.com/

Road trip to CrossFit Fife 13th July

Road trip to CrossFit Fife with a Alison and also to meet Damien, a guy I know from a fitness forum

Metcon sucked big time 

3 rounds

800m run
40 thrusters 30kg
20 burpees

With me having the conditioning of a 40 a day smoker I wasnt expecting much from this - 38mins 

Then cranked out some power cleans working up to a new PR of 110kg. Might have had more in the tank but too the PR.

Ive had a couple of shitty days on Monday and Tuesday so took a couple of days off, but made up for it today. Had my mate come down and train, first time in ages Ive trained with someone - he usually comes down and I coach him

Shoulder press

50kg x 3
55kg x 3
62.5kg x max = 8 ( same as last time )

Keg press

12,10,10 reps ( PR for all 3 sets )

Ring Dips

10 sets x 3 reps

12 min amrap

5 burpee
5 power clean fat bar 75kg)
10 sit ups

5 rounds plus burpees and 2 power cleans

that was a great session

Sunday 13th June

Metcon and dips

with a 24kg kettlebell complete the 70 reps without putting it down

5 snatch r/l

5 clean and jerk r/l

10 goblet squat

5 reverse lunges r/l

10 high pulls

5 one arm rows r/l

10 swings

3 rounds rest as much as needed between rounds

times - 2.26, 2.17, 2.19

50 dips done in sets of 5

Monday 10th May

Monday

wanted something fast but heavy

Grace - 60kg clean and jerk x 30reps

3mins 56secs

think its a PB, found 3 other times - 2 from last year, 1 from 2008 - beat them all

Thursday 15th April

Workout tonight was supposed to be prowler work but as i dont have one I did this one courtesy of Karl from CrossFit 3D

5 rounds for time

30 sand bag lunges
15 burpees

50kg sand bag and a 10kg weight vest

22mins 06secs of utter awfulness

My lunges were poor to say the least, couldnt get knee all the way to the ground because if I did I probably would still be there. Bag and vest made it too heavy for me to do these full ROM.

Was a sweaty mess afterwards

Wednesday 14th April - metcon

3 rounds of

30secs sand bag shouldering
30sec rest
30secs box jump 24in
30secs rest
30secs thrusters 60kg
30secs rest
30secs burpees
30secs rest
30secs kb swings 32kg

reps were

SB - 2, 3,4
BJ- 11, 11, 12
TH - 5, 5, 5
B - 10, 10, 10
KB- 18, 18, 19

Wednesday 7th April

3 rounds

10 power clean and jerk 70kg
250m row

time 10mins 42secs

then some reverse hypers, GHD sit ups

Monday 22nd March

Metcon

5 rounds for time

15 thrusters 45kg
200m row

time 11mins 38secs

Monday 1st March

First workout of a new month of 5/3/1. This month sees an increase of 5kg to my starting weights from last month, with the first weight session on Wednesday. Tonights work was a metcon.

as many rounds in 15mins of

500m row
25 squats
10 clapping push ups

managed 4 full rounds and about 250m of the 5th row

then 2 sets of rollouts from my knees and 2 sets of weighted pull ups