The Scooby Gang

Here is my Scooby Gang - Brian, Jackie, me and Jools

Week 2 day 6 workout

Shoulder press

3 sets x 5 reps x 45kg ( up 5kg on last week)

32.5kg x 16 reps ( up 2.5kg and 1 rep on last week)

Drawings, podcasts and food available at work

This picture was drawn by WEE kid and is me playing Guitar Hero

Just finished my run of 3 nightshifts and i actually enjoyed them. No customers to worry about, the time flew in because I was really busy and I could take in my iPod and listen to music all night. After My first shift I loaded up my iPod with episodes of CrossFit Radio and also an audio book "Darkly Deaming Dexter". This made the shift go even faster. So now my iPod i loaded up with another few podcasts, this time Stepen Fry podgrams, also "I am Legend" audio book and finally Joe Rogan stand up comedy.

The photo above was taken in the canteen at work and is the only food that is available there. No wonder peole in this country and a mess

another arty shot - bow down to the black gold!

Week 2 day 5 workout ( additional)

Metcon before work

5 rounds for time wearing 10kg weight vest

7 box jump 24in
7 db squat clean 2 x 17.5kg
7 pull up

time 10mins 47secs

will try this one again and aim for under 10mins

Week 2 day 5 workout

High rep back squats

102.5kg x 17 reps

up 2.5kg and 2 rep on last week

metcon before i go to work

Week 2 day 4 workout

Tabata mix up

Lowest score

Box jump 24in - 7
Push press oly bar - 11
SDHP 24kg KB - 11
Thruster oly bar - 6
Push ups - 5

That was not pretty. too many pressing moves I think

Randon photos

work

got 3 night shifts in a row starting tonight. As long as I get a couple of hour tonight before I start, I should be fine

Week 2 day 2 workout

Deadlift

3 x 142.5kg
3 x 142.5kg
3 x 142.5kg

(up 2.5kg on last week)

then

15-12-9 reps with 1 min between sets of

100kg deadlift

All sets completed

then

21-15-9

Heavy KB swing - 32kg overhead swings
Thrusters 30kg

time 5min 57secs

That SUCKED!!! Will defo keep that one in the bank and do it again. Got a sub 5 for this as I had a couple of lapses in character

Finished of with some fat bar one hand deadlifts - 60kg x 3 each hand, 70kg x 1 each hand

Kick boxing gym

This is the kick boxing gym I was at today to train one of my girls , Lee. She is a Police Officer and has been going to kick boxing for a while but has missed it recentley, but after a couple of fights at work she started back. She mentioned to her coach about me and about CrossFit and last week I went up to meet him. Today I was up training her while her coach looked on. The good news is I might be getting back to a regular coaching session with some of the peole that use his gym, and them maybe after Christmas I might be training his fighters