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Post by tick88 on Oct 4, 2008 22:59:50 GMT
03/10/08 Short on time as was on baby sitting duty tonight.
Back is definitely feeling better, but not ready for a heavy session just yet.
Did a shortened and scaled version of CF.com WOD:
5 rounds
Dumbell hang clean squat 12.5kg x 10 Ply push ups (chest slaps) x 10
Time:10:11 minutes
(As Rx would be 10 rounds with 40lbs – aprox 20kgs)
This was an improvement by 9 seconds the last time I tried this a month ago – but I’m a bit disappointed to be honest, the last time I did this was after a set of 5x5 squats. The chest slap plyo push ups are quite challenging and is what really takes it out for me. You’ve got to be just that little bit quicker and push that little bit harder off the ground as not to land on you face simply, they suck.
04/10/08
I was sort of pleased to see Barbara on the board today, as I’ve wanted to stay away from the heavy stuff for a bit (I’ve been dying to give the C+J every minutes a go)
"Barbara"
Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.
Times (vs last time on 23/03/08)
RD 1 - 3.28 (3.46) RD 2 - 4.18 (5.44) RD 3 - 5.43 (7.13 RD 4 - 6.01 (7.34) RD 5 - 7.38 (10.40)
About 27.07minutes
I actually like this WOD and the results today because when I compare it to other CFers times it really highlights my weaknesses and what needs work. My capacity to recover the rest period is a bit poor, though my short power out put is okay. Need more work on intervals I think.
The big plus for me was that this is a huge improvement to my last effort in every round. Also, the kipping practice is now really paying off and the pull ups are feeling much better. Banged out 20 straight in the first round and could have done a few more I think, 15 in the second. These made a big contribution to the improvement. The sit ups are a struggle and …in addition to them making me feel like there was a party in tummy (more to do with food I think)..this is an area where I can shave some more time off this WOD
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Post by tick88 on Oct 7, 2008 21:33:52 GMT
7/10/08
I really love things that involve Olympic lifts and/or doing components of the lift, so I had to do this CF.com WOD from the other day.
With 40kgs (scaled down from 135lbs/60kg – I’d probably still be completing this WOD if I did it with this Rx weight and technique would probably be severely compromised in the later rounds)
Five rounds for time of: 135 pound Deadlift, 15 reps 135 pound Hang power clean, 12 reps 135 pound Front Squat, 9 reps 135 pound Push Jerk, 6 reps
I timed the whole workout and also had a stop watch to time each round (times from 02/07/08 – about 2 months ago)
RD 1 2.10 (2.24) RD 2 3.46 (4.09) RD 3 4.03 (5.28) RD 4 4.41 (5.04) RD 5 4.08 (5.24)
Total work time: 18.48 Total circuit time: 20.25
(Recovery/transition time – 1.37)
The deadlifts really worked the lower back in this WOD, even with the lower load.
This was an improvement by 2.04 minutes I felt pretty funny afterwards, party in the tummy funny.
I’m really pleased with this for a number of reasons. As usual training by one self is tough when it’s late and you’re tired, so wasn’t expecting to break records tonight. Anyway, no excuses, CrossFit is about General physical preparedness after all. Secondly, I’m still wary about the back strain I’ve had for the last week…I got through this with no pain to this…so this is good news. Will get back to heavy lifting soon.
I like this WOD
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Post by tick88 on Oct 8, 2008 22:38:30 GMT
08/10/08
Long day at work today, but always get excited going to CFReading to do the WOD with the team. Of course that usually just turns to nervousness when I see what’s on the white board.
Tonight:
8 lengths of hall (160m) with vault box to be 8 burpees
10 rounds
(This works out at about 1 mile and 80 burpees – what a sick sense of humour)
Time: 15.21 minutes
Quite pleased with this. I don’t like running, but quite enjoyed this. The burpees were actually where I made ground as I ‘enjoy’ these more then the running...though my vaulting of the box is a bit side strong and cr@p in general
Having also observed my fading form in some of the videos I really tried to make an effort to go for full extension clap at the top of the burpee with a vertical jump as opposed to the slight lean forward.
Then finished with some box jumps onto the vault boxes. Almost made the high one, a bit more practice with the Oly lifts and I think I could have this in about a month.
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Post by tick88 on Oct 10, 2008 21:41:37 GMT
10/10/08 Was looking forward to training today. Even left work a bit earlier then usual. Then some accident on the M4 and stretched my 35mintue journey to 2 hours to get from the M25 to J10 on the M4. not happy. Had a little bit of fried rice and rested an hour before today’s Wod. I think this was a mistake. Rice is a Hi GI carb and also, a less preferable carb on the zone dient. I think it really effected my WOD, which turned out to be a bit of a war. Warmed up then went for max pull ups. Max pull ups: 21This was pleasing. Then did a new Heroes WOD from the other day Erin" Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-upsI scaled down to 12.5kg dumbells It was still just d**n ugly. Splits for rounds: RD 1 3.02 RD 2 5.54 RD3 5.39 RD4 6.31 RD5 8.25 Total 29.24 NOT HAPPY In fact it was just sh!t The split jerks were okay I think, as I videoed and technique looked okay....but the pull ups were just awful, I felt just absolutely knackered all through and attribute this to the rice. I gassed and lost the kip form. Not good, but at least I finished…yes, I really wanted to quit this in round 3. The plus was that recognising the food an hour before really affected my performance. I've been trying to optimise my diet and it's slowly getting better, I've noticed the improvement in training, but trying to hone the last evening meal is tough. Anyway, I will PB this next time.
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Post by tick88 on Oct 13, 2008 22:53:52 GMT
12/10/08
Good news: Making use of the DV recorder again. It’s been very very useful in helping analysis of technique and identifying the areas of improvement. Bad news: windows Vista is no compatible with my camcorder…@rse.
Ate a bit more then I wanted yesterday, so just got up and trained, out of curiosity, to see the impact no breakfast would have.
The sore/tight back had kept me away from the heavier lifts, but a lot of PVC pipe practice and stretching has put the body in the right state now…I think
Did:
OHS 5 x5 Front squat 5x3 Back squat 5x1
OHS 5 x 42.5kg 5 x 45.0kg 5 x 47.5kg 5 x 50.0kg (4+1) 5 x 50.0kg
FRONT SQUAT 3 x 60.0kg 3 x 65.0kg 3 x 67.5kg 3 x 70.0kg 3 x 72.5kg
BACK SQUAT 1 x 85.0kg 1 x 90.0kg 1 x 95.0kg 1 x 97.5kg 1 x 100kg Failed getting out the hole
Quite pleased with the exception of the fail on 100kg. Pleased with overall form. Video analysis showed I was certainly going below parallel on all squats and kept good lumbar curve. OHS, had a shoulder stablisation issue in round 4 but got my act together and felt strong for the final round.
It was a first with the front squats so quite pleased with these though may need a form check at some point. Last set was verytough
Back squats were fine except for the fail, but pretty tired by then.
Empty stomach didn’t seem to affect the training too much.
13/10/08
Was pleased to see the CF.COM WOD today. Not done Dead lifts in a while and with the back being delicate the past 2 weeks or so, now was a good time to test it’s recover.
5x3 Deadlifts
Started slow and built up, all videoed for form check.
Deadlifts
3 x 90.0kg 3 x 100.0kg 3 x 110.kg 3 x 120.0kg 3 x 125.0kg New 3RM PB
Finished with 1 RM
1x 130kg
Felt I could have lifted more, but the video showed that the back did start to arch very slightly, so not perfect form…but felt stong, so I’ll take that as my new PB.
Was pleased with this overall. Especially with the new 3Rep max, felt like I could have gone heavier but video showed that the back was starting to arch on the 3rd rep with the 125kgs, even though it felt fine. The big plus is that back did feel really fine but consistency in the lumbar curve needs work as when I didn’t concentrate, if looked as if the arch was going to creep in on some occasions.
I love the camcorder, just need a solution to get it onto the PC.
Finished with this new WOD from a week ago:
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed
Scaled this to 50KGs (60 is the Rx weight)
Number of rounds: 6 rounds and 6 reps, (7 rounds on 7.10minutes)
This was a cool WOD. As you’ve probably read, it just creeps up on you and there’s nowhere to run.
Was perhaps a bit tired from the deadlifts, but video analysis also showed that I was pulling too much with the arms and too early and so this probably got me tired more quickly. Will work on this pull phase.
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Post by glasshousebc on Oct 14, 2008 7:03:52 GMT
Some impressive workouts there.
Nice one Thong!!
Stay strong
Have a great one
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Post by jules on Oct 17, 2008 10:46:44 GMT
Hey Thong(team mate)
Love the camcorder part!!!! Long time no see!!
good to see your keeping busy.
Jules ( prota-type kt1125jkhj555441)!! ;D
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Post by tick88 on Oct 19, 2008 21:18:21 GMT
13/10/08 CF Reading
Standing press: 5x3
40 kgs 45 kgs 50 kgs 55 kgs 50 kgs
Was pretty pleased with this tough the third press with the 55 was tough, a finger from Dan helped get it up – (mentally)
Then:
Tabatas
20 secs on 10 secs off x 8 on stations of squat, sdhp, situps, kb swings and push ups. Stay on station for 8 rounds then move round. Score is lowest rep from any of the 8 rounds.
Thong 14, 5, 12, 10, 6 = 47 30kg sdhp, 16kg kb
At the time I wasn’t to pleased with my results, I was expecting a bit more of myself, then I checked back on the last time I did some of these Tabata’s and there was an improvement, but personally, my recovery is probably the weakest area in my portfolio (along with running)
This week has been interesting, trying to sort out my Zone diet blocks and lack of sleep. For pretty much the first time in my life, I had 4 coffees a day 3 days on the trot. It all started with me waking up on Monday at 4am and not getting back to sleep. This just resulted in bad sleep up until about Friday.
15/10/08
Took the opportunity to do the CFWOD and do some snatches. Aimed to do the 5X1 but it soon become clear that my snatch is pretty crap.
So ended up doing 5x3s at weights that allowed me to do what felt like reasonable technique.
30kg x3 35kg x 3 40kg x 3, Failed 30kg x 3 35kg x3
Failed on the 40kg due to inability to stabilise and land steadily in the squat. Need to practice snatch balances more on this load. Getting it up wasn’t the problem, just the bottom position. Video analysis just confirmed that there was so much work needed on this lift.
In particular , it seems as the bar is going so high before I’m getting under it…and also, trying not to involve arm pull….need to look up on this more…
Practiced some Power cleans:
40kg x 3 50kg x 3 50kg x 3 60kg x 3 50kg x 3
These are starting to feel good now. Tried to focus on not being the arms so early.
16/10/08
Did today’s CF.com WOD, a favourite, Cindy.
20 minutes Count down (round time)
RD 1 19.23 (37 s) RD 2 missed time RD 3 17.54 RD 4 17.08 (44 s)
RD 5 16.11 (57 s) RD 6 15.17 (55 s) RD 7 14.20 (57 s) RD 8 13.19 (61 s) RD 9 12.06 (73 s) RD 10 10.53 (73 s)
RD 11 9.23 (90 s) RD 12 8.10 (73 s) RD 13 7.00 (80 s) RD 14 5.53 (67 s)
RD 15 4.27 (86 s) RD 16 3.16 (69 s) RD 17 2.00 (57 s) RD 18 0.59 (61 s) RD 19 0.00 (59 s) New PB + 1 round (vs 18 rounds in 23/06/08)
Really pleased with this for a couple of reasons. A PB – obviously. Pull ups felt really good all through Let down by pressups, which I actually forgot and did 15 of on several rounds, and wasted a few secs recording the time.
Should have videoed.
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Post by tick88 on Oct 20, 2008 21:28:05 GMT
20/10/08
At CF Reading today, last team WOD before 2 week holiday.
Was pleased to see the main WOD on the white board today:
Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
Did this as Rx. 6 rounds and 5 thrusters
Not quite the one round a minute that was predicted and intended. (the logic being that this is 22 reps – so 22 reps a minute is possible, surely - I wasn't the only one to think this either)
It was definitely the SDHP that was the struggle. This exercise is one of my hates, so I’m going to have to work on this more. Thrusters were actually the ‘easiest part’.
Anyway, that’s it for a while now. Will try to get some daily WODs of some sort in while away, but I think it’s the diet that may be the issue. Either way, will be keeping a diet log when I get back.
There, I’ve committed to it now, so that will be done. Even purchased a beautiful Salter scales. Have worked out some good blocks for breakfast and lunch and snacks, just need to sort out the dinner block.
Have fun all ;D
T
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Post by Mister_C on Oct 21, 2008 12:43:03 GMT
Have a great holiday mate.
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Post by tick88 on Nov 12, 2008 22:35:43 GMT
Holiday report
Bad news Got ill for 3 days and didn’t train as much as I wanted Good news. Had awesome holiday in the states – especially as I managed to get some training in Bad news Made no attempt to follow the zone diet- Ate lots…and lots…and lots…with emphasis on meat (including 5 rounds of AMRAP buffet – though did fill plate with fish and leafy veg and chicken on most rounds) Good news Gained only 2 pounds, probably water Bad news Pound to dollar exchange rate was a bit crap Good news Still managed to get some reasonable deals. In particular, got several nutrition books, t-shirts and a HDD camcorder, so can now start getting videos onto the PC for editing and archiving.
The training 23/10/08
100 squats didn’t time 100 press ups didn’t time 50 sit ups 10 x 10m hill sprints
Then the call of breakfast came.
24/10/08
AMRAP 20 minutes of:
Dumbell squat clean 12.5kg x 10 Press ups x 15
10 rounds
25/10/08
Ran 1 mile 3 stops in some playgrounds.
20 pulls ups at first stop 10 x 10 m hill sprints at second hill sprint 30 squats and 30 sti ups third stop
Didn’t time
Today was the first buffet day Had 3 rounds of fish, Veg, Chicken, Fishcake, Chicken, Duck and bit of rice, and 2 ‘small’ rounds of desert – was probably about 50 Zone blocks.
28/10/08
Still groggy, but had a go at squats in 1 minute.
Managed 59 and felt dizzy, so stopped after that.
29/10/08 Had onset of man flu, felt knackered and coughing like bugger. Also major aches in legs from cycling the bike that was too small for me.
1/11/08 Legs still really sore, but didn’t want to pass the chance to train on a running track. Went to sports track at a high school, track and football pitch with seating for a maybe a thousand or so for home matches pretty impressive, wished we had more facilities for free use back home.
4 rounds of: 400m run 50 squats
Time 16:06 Way off PB by well over a minute. Could be a number of reasons…tired legs, not running the right distance back home. Probably the former.
Then back home in the UK Took a while to get back into things as had a bit of a cough still.
08/11/08
Nose was a bit runny, but not enough of an excuse.
Hadn’t touched the barbell for a while and so wanted to catch up on some strength training.
Back Squats: 5x5
80kg 90kg 90kg 90kg (3+2) 85kg
This was really hard work. Almost head rush on each set, felt weaker, thean realised that I’d not done strength for over 2 weeks now and this was just off my 5 rep max PB.
09/11/08
Legs were really sore, especially hams and glutes, so out with the foam roller again.
Then went for:
Push ups x 75 SDHP (95lbs) x 50 (scaled to 30kgs) Ring dips x 50 Pull ups (45 lbs) x not weighted Handstand push ups x 25 (scaled with elevated feet on barbell) Time: 25.14
This was an improvement of 2.30minutes, but still not a great showing, dips sucked and I couldn’t even do the weight pull ups, so just kipped with body weight (will work on these.
Back to CF Reading on togniht (Wednesday 12/1108) Wait for Andy to post details of times.
Good to be back
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Post by Mister_C on Nov 13, 2008 18:12:53 GMT
Good to see you back mate. Hope to see you at CF Reading soon.
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Post by jules on Nov 14, 2008 20:46:46 GMT
Hey Thong
Glad to see you had a good time Bad to see you were ill!!
I have had 'birdflu'myself whilst you have been away as I told you its really hard getting back into training,I went to Crossbox tonight was good but after 2 weeks of just being ill I really felt the difference. Hope to see you soon
Jules/ghtjdf998766m.,jjghg. ;D
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Post by tick88 on Nov 15, 2008 13:36:03 GMT
Thanks guys 15/11/08Diet is going to start next week. Lack of frequent training and eating not so fussily is starting to show. Didn’t have breakfast and went straight to the garage to stop the rot. So decided to kick things into gear this morning and did: Deadlift
5x5 with 110kgThis was actually really tough On set 4 and 5 the back looked like it was starting to round. Will need to work more on this but was really not enjoying this at all...which is unusual Technique overall has improved though, but still needs work. Then ummed and ahhhed for 5 mintues on whether to do modified Fran (50kg at 15,12,9) but in the ended just tried Fran again. Fran
21,15,9 of
Thrusters 40kg Pull upsTime, really awful, 10.30Over a minute slower then the last time…which was a few months ago (22 June) not pleased . Could be a number of reasons but no point in excuses. Forgot how much gassing this caused, breathing like a pig. The plus is that I know I can go faster for sure. This WOD always feel liks a kick up the @rse, a reminder of how much more improvement there is to go and why we do this sh!t.
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Post by tick88 on Nov 16, 2008 22:19:59 GMT
16/11/08 Pre breakfast training again.
Decided to put new Gymboss timer to use and try an experiment.
5K run with time intervals of:
20 sec fast run/sprint 60 sec jog
All the way around It worked out about 31rounds altogether based on the Gymboss.
Total time 28.36.
This was a reminder of why I don’t like running, I just suck at it. Nevertheless, this was 2.24 mins faster then my last 5 K in August and also the first time I’ve got into the 28 minutes in a while.
In fact I think I can get a PB soon and break the 28 minutes as I felt aweful running this but know I can do better.
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