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Post by tick88 on Jul 17, 2008 21:42:07 GMT
Okay, so here it is my first Trog/log training records whatever…decided it’d be better then just writing in my journal with ink and quill. For the record got back into ‘training’ about 12 months ago after a period of inactivity and being ‘fat’ and tried to follow CrossFit for a few months before really putting a bit more effort into it at the beginning of this year. So after yesterdays slightly disappointing Fight Gone Bad score – decided to give the CrossFit 2008 games Deadlift - Burpee routine a go. Scaled the official DL weight of 275lbs/125kgs as 125kgs is my max to date (bodyweight is 71kgs) 5 Sets for time: Dead lifts @ 100kg x 5 Burpees (with full clap above head at top and chest to floor at bottom) x 10 Time: 6 min 57 seconds There must have be something contagious about this WOD, as I also developed some slight twinge in the lower back at the end like that of misterc’ when he did this. Then decided to do a scaled down version of the CF games final event WOD: 30 x 155lbs full squat clean and jerks to overhead. Scaled down from the official 155lbs (70kgs) to 40kgs. Quite a significant scale down but wanted to do maintain good form as long as possible and actually finish the thing. Time: 6min 34 seconds This really sucked, almost as bad as yesterday, but pleased that I finished it with full squat cleans all the way through. ;D Will scale up weight next time.
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Post by Andy on Jul 17, 2008 22:07:18 GMT
Welcome buddy,
That's a good time for dead-burpee seeing as it's near max load for you. You are anutter doing the clean and jerk workout straight after.
Nice session though!
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Post by Mister_C on Jul 18, 2008 7:49:46 GMT
Good work on the deadlift/burpee WOD - did you find, as I did, that after the deads, the burpees were a breeze? Hang on - you twinged your back, then did the clean & jerk one?! Monster!
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Post by tick88 on Jul 18, 2008 21:20:04 GMT
Were the burpees a breeze? No. I was breathing like a rabid dog on heat.
18/07/08
Couldn't get to sleep till 2 am... probably a result of the adrenaline dump from the session earlier, and laid in bed thinking about training.
This left me pretty tired as a result. Fortunately, my back wasn't as painful as I thought it would be from the deadlifts. Got pumped up listening to 'Basshunter' (not my usual cup of tea) driving home from work and was ready for a session.
9pm …I was knackered. ...But thought about mister c pumping out 30 pullups in one go, hmmm my best was 18. Lets see...
Attempted max rep kipping pull ups: Managed 17
1 rep short of previous best and a looooong 23 reps away from the golden 40 rep pull ups I aspire too.
B*ll**ks!
Okay intensity was going to be a struggle this session so tried a short routine on some kb skills that I lack and more pull ups:
Pullups 8,7,6,5 reps (max) 16kg kb snatch 10 each side after each set of pull ups
Time 13:47
Pathetic time, but tried to focus on snatch technique.Struggled with the left side for kettlebell snatch. Need to have this looked at and perhaps get a lighter kettlebell
Then did:
Ring dips 10 KB C+J 10 each side
3 sets 6:57 Pleased to be training but lacked the intensity. Will do something gentle tomorrow and go for 5k run I think to rest the body. Will see how I feel in the morning.
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Post by tick88 on Jul 19, 2008 20:08:40 GMT
19/07/08
Was short for time so instead of going for the 5K run wanted something with a bit more intensity so had a first go at :
4 rounds of:
400m run (1:28,1:46, 1:56, 2:05) 50 squats
Total time 14:10 Distance was mapped out on Mapmyrun.co.uk so only an estimate.
With an 8 minute 1st mile in Murph and 3:19 for 100 squats from Angie I was hoping to get below 15 minutes, so happy to get below this but think I can go faster…would like to do this on a track with a proper 400m marked out...just so I don't have to look out for cars when running across the roads
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Post by tick88 on Jul 20, 2008 20:45:56 GMT
20/07/08
Spent the morning clearing out the garage and make it more ‘gym like’ and taking a car full of cr@p to the tip.
In the afternoon, took daughter for a bike ride, she rode the bike and I carried the 30kg sand bag. Went to the small park, which is aprox 600m down the road. Occupied by teens and so my 3 year old wanted to go back home. Got back and messed about with the sand bag while she played on her new climbing frame (not high enough for rings to do muscle-ups unfortunately).
So for today did the following (each done individually with 2-5 minute ‘rest’ between - to help daughter climb her 'castle')
30kg sand bag carry 600m x 2 – not timed.
Then back in the garden with the sand bag:
30 x Clean and squat jerks: 6:33
30 x Burpee SDHPs: 3:02
30 x Zercher squats: 1:23
30 x Push press: 1:43
30 x Cleans to shoulder (15 left 15 right): 6:03
Then tried Oversquat with sandbag and failed, so…
Finished with
100 press ups: 5:33
100 squats: 2:55 Notes:
Just couldn’t do the OHS with the sandbag, couldn’t attain the stability with narrow grip to get low enough.
Pressups: got 35 out straight then had to do sets of 10s and 5s to finish
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Post by glasshousebc on Jul 20, 2008 21:51:25 GMT
Outstanding Work Thong!!
Have a great one
Steve
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Post by tick88 on Jul 23, 2008 21:49:24 GMT
23.7.08 Thanks Steve, for your kind words above…though it would have been more impressive if I did everything straight after the other (btw sorry I can't make the bbq on Saturday - got my Core stability and Circuit training modules of my PT course this w/e)! Had 2 days rest to allow back to recover from the dead lift WOD from last week as well a the 5 days of training left me feeling a over trained…just knackered So, to CF Reading tonight for a quality session as usual Did the CrossFit Reading warm up: 4 lengths of hall. Push ups x 10 Squats x10 Burpee x 53 setsFollowed by sprint and deceleration skills The main workout was then a modification of: "Tabata This." "Tabata Intervals - 20 seconds of work followed by 10 seconds of rest repeated 8 times on each exercise station with a one minute break between stations. The score is the total of the lowest number or reps from each of the five stations." We had 3-4 minutes rest between intervals rather than just the 1, and subbed SDHP for rower: From memory, scores were as follows, though may be updated once Andy posts the results. SDLHP @ 30kg (11 reps) Pushups (9 reps - Blasted out 28 in the first set then just went downhill thereafter) Squats (18 reps) Pullups (5 reps) Situps (11 reps)
Total: 54As it turns out, I did 3 less the stated, so score actually was: 17, 5, 11, 9, 9 (was 11) = 51 (Pull ups, 30kg SDHP) I think I would have got a few more reps if I took my clothes off as the sweat was weighing my t-shirt down. Good session really enjoyed it and feeling up for a strength session tomorrow. Resting 2 days has really helped. ;D
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Post by tick88 on Jul 24, 2008 22:05:41 GMT
24/07/08 After yesterdays session I was up for strength session today. This morning, there were a few aches in the legs (this was probably due to the sprints) and I wasn’t really up for anything. I had wanted to work on back squat and standing press to gauge strength progress in those lifts. The funny thing is, even though I love strength days, I hate the thought of failing and not making a PB. There’s something about failing a PB that makes me feel an absolute pu**y. The aches today were just giving me an excuse. As it is I knew the hard bit was getting into the garage to train, but once there I’d be okay. Back squats:
Warm up
20kg x 10 60kg x 5 70kg x 5
Then:
80kg x 3 85kg x 3 90kg x 3 95kg x 2 (Previous PB) 97.5 kg x 1 ;D(This is a new PB, it took about 4 seconds to get up) 100kg – 0 90kg x 3
Standing press:
Warm up 20kg x 10
Then:
40kg x 3 50kg x 3 55kg x 3 57.5kg x 2 ((This is a new PB by 1 rep) 60.0kg x 1 (This is a new 1 rep PB) ;D
‘Wind down’ 50kg x 5 40kg x8I was quite pleased with the results with the exception of the 100kg squat. Bodywight is 71.6kg today I’ve set the 100kg as a target I want to get to. But I think it was a mental thing. The extra 2.5 kg felt like a lot more and I think the state of mind was already defeated before the attempt…but I’ll settle for the new PB. The press was very pleasing. I’d really wanted to press 60kg…just so I could put the 2 big 20kg bumpers on the bar for a nice round number. I had to really push to get it up (obviously), you know when you’re really trying and you can feel the weaker side slowly tiring. But I got it up to full extension so I’ll take that.
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Post by Andy on Jul 25, 2008 8:12:30 GMT
well done bud. great work. the 100 will come soon enough
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Post by Mister_C on Jul 25, 2008 9:40:36 GMT
Strong work Thong, nice one.
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Post by tick88 on Jul 28, 2008 11:56:57 GMT
26/07/08 Attended Circuit training module as part of PT course I'm doing Globo Style circuits
30 sec per station 15 sec rest 8 stations
Pressups Squats Back extentions Jumping jack
Tricep dips (on the aerobic step) Lunges Crunches High knee jog on spot
X 2 ounds
Then
Pressups Squats on BOSU Russian twist with med ball Spotty dog
Bent over barbell row (25kgs) Hamstring curl on Swiss ball Plank Shuttle runs
At the end of the day, ran to the in-laws place for food,
3 k run : Timer got stopped somehow, but it was over 20 minutes…poor. Can’t see how people run in London, lots of pollution and trapped hot spots among the high buildings made it harder to breath The second circuit was designed by the people on the course, Burpees were left out as it was felt they were too hard. Had a remark about my ‘fast’ pressups and squats – (I just went all out Crossfit style) people didn’t really understand why I was doing them fast and commented I should be careful not to lose my form, but didn't tell me what fomr I was losing. At least one person there had heard of CrossFit and a few went away interested, but most seemed set in their ways... Then on 27/07/08 Did lost of torso and core stuff, this was good. Worked on various exercise all afternoon but didn't really get a workout.
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Post by Mister_C on Jul 28, 2008 12:01:56 GMT
When I lived in London I ran in Parks - road running there does you more harm than good. Glad you showed them how it was done mate - I thought your pushups looked pretty d**n fast on Wednesday.
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Post by jules on Jul 28, 2008 14:42:24 GMT
Burpees .......too hard!!
Nice one thong, I like the 'interesting'circuit training bits. ;D
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Post by tick88 on Jul 28, 2008 21:55:04 GMT
28/07/08 Mister C, yep, after the run in London, I felt I’d inhaled enough carbon for my body to be taxable especially when the buses went past, they may as well have just choved a lump of coal down my throat. Hey Jules, yeah some parts of the circuit weren’t bad as you can see (squats, press ups etc), it made you sweat- a lot, but after completion there was this feeling that it wasn’t much harder then our warm up – I know, that’s CrossFit cliché, but that’s what I felt. Because of this week’s schedule will only be training up until Wednesday evening before going off for an annual Scrumpy Cup golf tournament on Friday with my old school mates and then going to the Arsenal to watch the preseason friendly with Real Madrid (come on you Gooners!). Started today with some strength stuff again. Worked on areas where I really need improvement, Cleans and Overhead squats. Did: Hang squat cleans
40kg x 3 50kg x 3 60kg x 3 pb (+ 2.5kg) 65kg 0 60kg x 3 65 kg x 1 ,1 ,1 (pb + 5kg) 50kg x3
Then OHS
40kg x 5 45kg x 5 47.5kg x 5 50kg x 4, 1 40kg x 8My cleans are weak. Again, I had this mental block when going for the 65kg hang clean on the first attempt and technique (what there was of it) just all went out of the window and couldn’t get the d**n thing up. So dropped back to what I could do (which was the new pb for hang clean). Focused on getting my elbows under and the bar racked. This did the job and I managed to get the 65kg for 3 singles. Needs more work. OHS were okay, not really done sets of 5 before. However, got up to 50k and the shoulders were really struggling to maintain stability. Will need to have grip and grip width looked at, but went low on all squats, and form felt okay, until I had to dump the bar. That body weight OHS seems a long way right now.
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