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

told you he would do it

The Fastest Show on Earth. The first sub 2 minute "Fran" from gregg arsenuk on Vimeo.

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

He will be playing here one day..

This is my youngest after his football training at Motherwell FC. He goes to the kids team training once per week and loves it. I asked himtonight if he wants to be a footbaler when he grows up. He replied " No, I want to be a CrossFit trainer!"

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.

My Hobo gym

Here is what i have in the garden and shed

power cage
olympic bars and weights
kettlebells
dumbbells
tractor tire
sand bag
plyo boxes
sledge hammer
weighted vest
captain of crush grippers
fat handle and loading pin
concept 2 rower
medicine balls

this is what I use for my own training and that of my clients - we do not need no stinking Globo

CHOOSE HOBO.....NOT GLOBO!

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