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Post by Mister_C on Mar 24, 2008 11:07:00 GMT
24.3.08 Markt over again for a little routine I found on Crossfit a couple of days back: 20 KB swings @ 24kg 40 push-press @ 20kg 60 squats 3 rounds. M - 11m51s C - 12m30s. Finished with a 15-minute session of various walks & carries with a selection of KBs (16, 24 & 32kg.
Notes: those push-presses slayed me! Top work Mark!
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Post by Mister_C on Mar 25, 2008 10:13:58 GMT
25.3.08 Outside in the garden for a mixed bag this morning: #1 - 20 muscle-ups for time: 9m 18s. #2 - 100 metre lunge walk: forgot to start the timer! #3 - 21-15-9 jumping pullups & pushups: 1m57s #4 - 100 sledgehammer swings: 2m17s #5 - brief KB (16kg) circuit; 5 reps each side of: round-the-body pass figure of 8 between legs snatch clean & press swing Notes: only intended to do the first 2, but got carried away with ideas! Pleased with the muscle-ups, fastest I've done 20. I'd originally planned to do yesterday's Crossfit WOD (30 M-Us for time) but didn't feel adequately prepared since I hadn't really done any in 2 weeks. Still, all good. Think I've earned some breakfast.
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Post by Mister_C on Mar 26, 2008 8:49:12 GMT
26.3.08 Another early one this morning, Ross' "Swinging & Snatching" challenge: Run 400 metres 10 KB (16kg) swings each side Run 400 metres 10 KB snatches each side Run 400 metres 10 KB swings each side Run 400 metres 10 KB snatches each side For time - 9m 05s, a PB by over a minute. Notes: got to qualify that PB - I used a different course that may or may not be a bit shorter than the old one. Also, the new course is mainly on pavement whereas the old one was all grass, so that may have made it faster. Having said all that, I felt like I was performing well.
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Post by Mister_C on Mar 28, 2008 19:10:52 GMT
27.3.08 Rest day 28.3.08 Met up with Andy today. After some really useful pointers on barbell snatches & kipping pullups, did this workout: Player 1 rows for 60 seconds Player 2 does one exercise from the list for 60 seconds Swap places after each minute, 30 seconds to change places and records reps/metres. Keep going until each player has done all the exercises and 7 stints on the rower. Exercise list: Pullups: Andy 20, Chris 21 Burpees: Andy 26, Chris 22 Pushups: Andy 50, Chris 45 Squats :Andy 57, Chris 49 KB snatch LHS: Andy 25, Chris 23 Wall ball (9kg ball): Andy 20, Chris 25 KB snatch RHS: Andy (can't read his writing!), Chris 23 Rowing distances: Andy: 285, 273, 266, 271, 247, 257, 256 Chris: 240, 224, 245, 212, 236, 231, 233 Notes: unsurprisingly he stuffed me, but at least I took a couple of rounds off him. Good session all in.
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Post by Mister_C on Mar 29, 2008 12:37:52 GMT
29.3.08 Weather was far too rubbish to do muscle-ups today, so it was time to attempt "Barbara:" 20 pullups 30 pushups 40 situps 50 squats 5 rounds, 3 minutes rest between each round. Times: R1: 4:01 R2: 4:30 R3: 4:28 R4: 5:08 R5: 4:33 Notes: ouch! Tried to kip the pullups as much as possible, and Andy's tips yesterday certainly helped. In fact, in the first round I banged out 15 on the bounce. Pushups were poor as usual for me; took 4 rounds to get into the "groove" with the situps, then they were OK. Squats were fine - don't think I've ever squatted as fast as I did during round 5 - I was racing to finish them before the end of the song playing. On a slightly sour note, I've managed to split open the stitches on my arm less than 24 hours after having them!
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Post by Mister_C on Mar 30, 2008 9:03:21 GMT
30.3.08 Lovely sunny morning, so time to try out a routine I found on Gym Jones, and have been meaning to try for a while: 50-40-30-20-10 Wall ball (7kg) Med ball (6kg) slams 14m 25s, including the first 50 wall ball shots in 2m12s, beating last week's attempt by 39 seconds. Finished with some Farmer's Walks with 24 & 32kg KBs.
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Post by Mister_C on Mar 31, 2008 7:38:51 GMT
31.3.08 Outside this morning for: 5 muscle-ups 50 squats 4 rounds - 9m 53s. Finisher: 4 minutes Tabata sledgehammer swings Notes: much slower than last time for 2 reasons; 1. Muscle-ups didn't have much "pop" so took more time. Final one was a real struggle - I think it took about 30 seconds to grind that one out. 2. Last time I'm pretty sure that I forgot to do the last set of squats! I seem to remember stoppin the watch at the end of the muscle-ups. D'Oh! Good start to the week though.
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Post by Mister_C on Apr 1, 2008 9:58:41 GMT
1.4.08 Intervals today, in the form of EIT#3 from Ross Enemait's "Never Gymless": 400 metre run 20 med ball slams 6 rounds - 14m 40s. Finished with core work: 10 weighted V-ups (12kg) 20 Russian Twists (12kg) 3 rounds, 60 seconds between each round. Notes: thought that rather than Ross' suggestion of 60 seconds between each round for EIT#3, I'd just do the whole thing for time. Rest times were roughly 30s, 30s, 35s, 40s, 30s. Nice
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Post by Mister_C on Apr 2, 2008 10:56:57 GMT
2.4.08 In the gym this morning: A: barbell snatches Worked up to 42.5kg, but form was getting wobbly, so left it there. B: "Jackie:" 1000m row (3:53 - PB ) 50 thrusters @ 20kg 30 pullups 10m 49s C: core work 45 seconds med ball plank (very wobbly ball they have!) 15 seconds rest 4 rounds Notes: The BB snatch is a far more technical than I originally gave it credit for, so much work required here. Want to get Jackie sub 10-minutes ASAP. Thrusters were the killer - did them in sets of 10, and did the pullups in 10, 5, 5, 5, 5.
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Post by Mister_C on Apr 3, 2008 13:31:22 GMT
3.4.08 Today was officially a rest day, but I was going a bit mad sitting about, so I had a go at the Rosstraining Workout of the Week: 100 squats 100 jumping pullups 100 lateral jumps 100 medicine ball slams (6kg ball) 100 sec plank For time - 12m 27s. Finisher: 50 KB swings - 1m 42s.
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Post by Mister_C on Apr 4, 2008 10:24:19 GMT
4.4.08 Andy came over this morning to borrow some KBs for the launch of Crossfit Reading (Monday April 7th, 6-8pm, be there if you can - sadly I'm on holiday), so it seemed rude not to get a workout in: 21-15-9 2KB clean & jerk (16kg KBs) Pullups For time: Andy: 6m55s Chris: 7m56s Finisher: Player 1: Farmer's walks - 1 x 32kg KB in one hand, 2 x 16kg KBs in the other Player 2: sledgehammer swings until P1 is done Switch over, 5 rounds of that lot.
Notes: brief and brutal - pullups were on rings just for extra fun. Always a pleasure.
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Post by Mister_C on Apr 5, 2008 8:12:16 GMT
5.4.08 Tabata fun in the sun this morning: 4 minutes Tabata KB (16kg) swings 4 minutes Tabata squats 4 minutes Tabata sledgehammer swings 4 minutes Tabata burpees Straight through for a sweet 16-minute session. Notes: that had the required effect of crucifying my legs. Could and should have gone a bit heavier with the swings, but the burpees had the desired result and finished me off completely.
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Post by Mister_C on Apr 6, 2008 7:50:19 GMT
6.4.08 Another go this morning at a slightly-scaled Crossfit's "Grace:" 30 clean and jerk @ 57kg for time 8 minutes 44 seconds
Notes: that's over a minute longer than last time, but heavier. Next time going for it at the full 60kg.
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Post by Mister_C on Apr 7, 2008 7:40:18 GMT
7.3.08 Brrrr! Bloody cold this morning for my second crack at "Helen:" 400 metre run 21 KB swings @ 24kg 12 pullups 3 rounds for time - 10m 03s, beating my previous attempt by 1 minute 37 seconds. Notes: Blimey, didn't see that coming! Very chuffed. Think there might be 3 contributing factors to that PB: - was doing pullups on a branch instead of rings, so could do them faster and get something of a kip going; - took much less rest between rounds, although I think I took a bit more than last time durign the swings; - I've been doing at least one workout a week involving 400m runs for the last 6 weeks, so have just got better at the run and recovery from it. Going away for a few days now, and all I'm taking is one 16kg KB. Will be doing some training, but not every day, so will post what I've done when I get back. Be good folks.
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Post by Mister_C on Apr 11, 2008 13:39:31 GMT
Back now, did a couple of odds & ends while away:
8.3.08 Rest day
9.3.08 Rosstraining WOW: 10-9-8-7-6-5-4-3-2-1 LHS KB snatch (16kg) RHS KB snatch burpees 8m 52s.
10.3.08 15-12-9-6-3 LHS KB clean & press RHS LB clean & press Knee hug 8m35s
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