Monday

Back Squats 120kg x 4 , 120kg x 3 then stopped as it felt stupidly heavy

Metcon later

Wednesday rest day, thursday extra rest day due to little or no sleep.

Friday

1 min KB swing 32kg
1min wall ball 10kg
1min rest

5 rounds

Saturday

Just home from a great day at Kempies. A great day with some great people - a satellite Brand X get-together with me, Kempie, Red, Miles and Texas Patrick as guest of honour

This link will take you to a Facebook photo album, you dont need to be a member to see it -

http://www.facebook.com/album.php?aid=107039&id=767349921&l=d4aa7cceaf

We did a fantastic team workout with 100 box jumps, 200 Thrusters, 300 SDHP, 400 sledge hammer strikes and 500 KB swings

Also got some great coaching from Kempie, Leon and Miles on my snatch

then did

Presses

60kg x 3
65kg x 3
70kg x 2 PR
72.5kg x 1 PR!!

Will post some more photos and video later

Workout day 1

Monday

Back Squats

120kg x 3 reps x 3 sets

Metcon

5 rounds

5 power cleans 60kg
10 pull ups
15 double unders

11mins 16secs

double unders were awful

Skill work - unicycle

Weekend stuff

Saturday

Front Squats

95kg x 3
97.5kg x 3
100kg x 3

back squats

102.5kg x 16 ( +3 reps on last week)

Pressing

50kg x 5
60kg x 3
60kg x 2

Workout day 4

Saturday

Front Squats

95kg x 3
97.5kg x 3
100kg x 3

back squats

102.5kg x 16 ( +3 reps on last week)

No metcon today, wasnt feeling up to it.

Workout day 3

Thursday Metcon

AMRAP 20mins

5 back squats 90kg
10 wall ball 10kg
15 kb swing 24kg

7 full rounds plus back squat, wall ball and 6 kb swing

got this one from THE CELL, a CrossFit gym in Australia

Workout day 2

Tuesday

Deadlift - 110kg,115kg,120kg x 3 reps each

Deadlift - 60kg x 15reps

Metcon - 21-15-9 reps of DB Squat clean thruster 20kg, SDHP 32kg, press ups - time 10mins 43s

Deadlifts felt really strong tonight, up 15kg on last week

Workout day 1

Monday

Back squat

115kg x 3 reps x 3 sets

Metcon

AMRAP 20mins

5 burpee
10 KB snatches (5 each arm) 24kg
15 mountain climbers
20 kb swings 24kg

last time - 9 rounds plus 5 burpee

this time - 10 full rounds

happy with that

Workout day 4

Front squats

95kg x 5 reps x 3 sets

back squats

102.5kg x 13reps

met con from CrossFit Football

14-10-6 reps of

kb swing 32kg
db thruster 17.5kg
pull ups

4mins 35secs

RX'd weight for db's was 22.5kg but scaled it a bit but will do it again with full weight

Metcon

As many rounds in 15mins

4 kb swing 32kg
8 pull up
10 deadlift 60kg
12 box jump 24in

6 rounds plus 2 kb swing

Workout day 3 redux

Wednesday

catch up with yesterdays missed metcon

Borrowed and scaled from CrossFit Football

3 rounds

30ses work / 30 secs rest

thrusters 50kg
Burpee
Pull up
SDHP 50kg

round 1 - thr - 16, bur 8, pull 16, SDHP 8
round 2 - thr - 11, bur 7, pull 11, SDHP 7
round 3 - thr - 7, bur 7, pull 10, SDHP 7

then

farmers walks 2 x 42.5kg dumbbell - 4 lengths of the garden x 2

then

fat handle one hand deadlift - 50kg x 5, 50kg x 5, 60kg x 3, 70kg x 1 left hand

Workout day 2

deadlifts 105kg x 3 x 3

will do metcon tomoro

Workout day 1

Monday

back squat

112.5kg x 5 reps x 3 sets

then

21-15-9

Heavy KB swing - 32kg overhead swings
Thrusters 30kg

last time 5min 57secs

This time 3mins 39secs

Very happy with that! Get the same feeling doing this as I do doing Fran, lungs burning, legs like jelly etc

Workout day 5

press

62.5kg x 5 pr
62.5kg x 3
62.5kg x 3
62.5kg x 3

50kg x 12

metcon tomorrow as Johnny is coming to the hobo gym for a session

Workout day 4

front squats

3 reps of
80kg, 90kg, 95kg, 97.5kg, 100kg

back squats

100kg x 15reps

then

Fran-ish

21-15-9

40kg thrusters
pull ups

4mins 51secs

Workout day 3

Thursday

Kempies one bar Linda

10,9,8,7,6,5,4,3,2,1 reps of

deadlift
power clean
push press

with 50kg

last time 15mins 57secs

this time 13mins 5secs

very happy with that!

Workout day 2

Tuesday AM

Run around the Strathclyde loch , with my friend who is a marathon runner, about 5 km but we walked the last 1km as a cool down. Tried pose running for the first time and noticed a huge diference

Tuesday PM

Deadlifts 102.5kg x 3 reps x 3 sets

Back was fine, going to try and get a bit more weight lifted on this cycle

Metcon

AMRAP 10min with 24KG KB

5 deadlift
5 SDHP
5 Goblet Squat
5 Push Press
5 Thruster

8 full rounds plus 2 deadlifts

Borrowed and modified from Kempie

Workout week 1 cycle 5

Had an easy week last week so back in to the next 6 week cycle on the CFSB

Monday

Back Squats

110kg x 5 reps x 3 sets

Metcon

Karen - 150 wall ball - 22pound ball to 8 ft target

Time 5mins 30secs

Later - timed sets of KB swings