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Post by Andy on May 17, 2008 19:40:06 GMT
17.5.8
a.m. change nappy for time before Macey pees on the mat - passed
Had to have a quick workout at home so went for:
2 x 16kg KB 100 Standing press for time 8.01
2 x 16kg KB 100 2 handed snatches for time 9.06
p.m. change nappy for time before Macey pees on mat - passed
There seems to be a pattern forming. Oh well I can only get faster
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Post by Andy on May 18, 2008 10:12:58 GMT
Not really one to pipe on about body fat but did mine the other day and am very happy. The reason I am posting this on here is because it is from a direct result of zoning and some extra met con stuff.
2 months a go I was 14.4% body fat weighing in at 195lb/88kg. Had 24.4lb of body fat leaving 170.6lb of lean mass.
now i am 9.4% body fat weighing in at 191lb/86kg. only have 17lb of body fat leaving 174lb of lean mass.
If i'm honest I was not zoning 100% as I eat fairly healthy anyway but I did measure certain meats etc and stuck with guidelines from the CrossFit Zone journal.
I am all the more stoked because my lifting has not suffered as a result.
Anyway enough self indulgence.
Cheers
A
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ben
Full Member
Posts: 127
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Post by ben on May 18, 2008 20:11:26 GMT
A little self indulgence never hurt anyone mate!
Good work buddy, a prime example of Crossfits advantages!
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Post by Mister_C on May 19, 2008 7:36:38 GMT
Nice stats improvement mate. Have you got one of those flashy BF monitors then?
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Post by Andy on May 19, 2008 9:17:54 GMT
Yeah, the gym I work at has one so just used that.
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Post by Andy on May 20, 2008 22:08:36 GMT
20.5.8
Squats
1 x 130 1 x 150 1 x 160 1 x 170 fail
Power Clean & Jerk
1 x 60 1 x 70 1 x 80 1 x 90 1 x 100 fail
Then
Dumbbell burpee, clean & press and pull ups. 12.5kg DB's. Pull ups are with one 12.5
12, 9, 6
5.00
Beat last time by 15 seconds
Then aussie rules training for hour and a half. Lots of running!
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Post by Andy on May 21, 2008 20:07:23 GMT
21.5.8
Lunch time
200 sledgehammer strikes
no time just did it to burn off some tension
This evening
Outside with daughter practising some gymnastics. Headstands, handstands, headstand pike to handstands, walking on hands.
Cheers
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Post by Andy on May 22, 2008 20:03:52 GMT
22.5.8
Shoulder press 1 rep max + 75kg
5 x 70% of 1 rep max 52.5kg 5 x 70% of 1 rep max 52.5kg 5 x 80% of 1 rep max 60kg 5 x 80% of 1 rep max 60kg 3 x 90% pf 1 rep max 67.5kg 3 x 90% of 1 rep max 67.5kg 2 x 70kg
Weighted pull ups 1 rep max = 45kg
5 x 70% of 1 rep max 31.25kg 5 x 70% of 1 rep max 31.25kg 5 x 80% of 1 rep max 36.25kg 5 x 80% of 1 rep max 36.25kg 3 x 90% of 1 rep max 40kg 3 x 90% of 1 rep max 40kg 1 x 46.25kg new PR
The some headstand variations, pike, straddle. Then headstand to handstand and hanstand pushups. Really enjoying this stuff at the moment.
Cheers
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Post by Andy on May 25, 2008 13:18:47 GMT
24.5.8
2 hours of aussie rules. I can honestly say that I think Aussie rules is the mostly closely associated team sport to CrossFit. I love playing this game as you just have nowhere to hide and you are rewarded in your play for going as hard as possible. The harder you go the easier it is. Love it! I have however knackered my leg so we'll have to see how much I can do when I meet up with Mister C, Chet, Mark T and Schwimmers on Monday - oh boy!
25.5.8
1 hour swimming. Trying to work some of the fluid out of my leg from yesterday. Feels a bit better.
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Post by Andy on May 26, 2008 19:13:15 GMT
26.5.08 Met up with Schwinners, Markt and Mister C at the TNT gym in Reading. Had a go at the "Filthy Fifty:" 50 box jumps (24") 50 jumping pullups 50 KB swings @ 16kg 50 walking lunges 50 knees-to-elbows 50 push-press @ 20kg (sandbag rather than bar) 50 back extensions 50 wall ball @9kg 50 burpees 50 double-unders For time: Me: 28:30 (tuck jumps for double-unders) Mister C: 28:34 (subbed supermen for back extensions and tuck jumps for double-unders) Markt: 33:12 Schwinners: 36:00 Glad I did this today. Leg was a bit tender before hand but seemed fine throughout. Then played around with some box jumps two footed and one footed. www.youtube.com/watch?v=Me3v3weNx-8 this is some of the filthy fifty footage. First video edit so appologies in advance.
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Post by glasshousebc on May 27, 2008 9:26:14 GMT
Great Video Andy. [Can see you are a true X'fitter - board shorts and no top!!!!]
What a workout.
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Post by Andy on May 27, 2008 9:44:49 GMT
Cheers,
Mate, i would live in board shorts if possible and top off was because I was hidiously hot straight after the box jumps. Wouldn't have made it through if I had kept my shirt on. Probably a mental thing as well.
Hope you're well buddy.
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Post by Andy on May 27, 2008 14:31:04 GMT
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Post by Andy on May 27, 2008 19:05:43 GMT
Updated filthy fifty video with some music so you don't have to listen to the chat.
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ben
Full Member
Posts: 127
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Post by ben on May 27, 2008 19:26:37 GMT
Great workout buddy.
Those box jumps looked like some real good fun
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