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Post by Mister_C on Mar 2, 2008 11:04:30 GMT
2.3.08 Outside again today for yesterday's muscle-up practice and some other fun: A: 5 minutes muscle-ups: 11, including 3 in the first minute. Form not as good as Tuesday, but did them and that's what counts. B: 1 burpee, 1 KB swing (24kg) 2 burpees, 2 swings up to 10 burpees, 10 swings and back down. Did 1-10 in 8m10s, and 9-1 in 8m11s, so 16m21s overall. C: 100 med ball slams - 4m13s. Notes: felt like crap going into this - training week has been pretty good but my diet has been crap: 2 nights on the beer, and lots of chocolate. Think it's caught up with me. Hence I cut the muscle-ups down to 5 minutes, but was determined to do more in that 5 minutes than I had previously, which I did. Came very close to quitting during the slams, but bludgeoned the f*ckers out in the end. Overall, a very punishing session, and with all the crap I've consumed this week, I thoroughly deserved the punishment.
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chet
Full Member
Posts: 227
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Post by chet on Mar 2, 2008 12:18:24 GMT
Hello over here mate
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Post by Andy on Mar 2, 2008 20:47:52 GMT
Hello misterc, welcome to yet another forum.
That sounds like a really good session. If you can drag yourself through a workout when you feel like sh*t then that's what counts. You didn't hold back either.
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Post by Mister_C on Mar 3, 2008 8:38:04 GMT
Thanks for the welcome gents. 3.3.08 Brief GPP this morning to work out the kinks and blow away the cobwebs: 30 seconds burpees 30 seconds split jumps 30 seconds grasshoppers 30 seconds jumping jacks 30 seconds shadowboxing Repeat times 4 for a 10-minute round.
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Post by Mister_C on Mar 4, 2008 13:33:02 GMT
4.3.08 Gym this morning for strength work:
A: One-arm DB snatch: 5 each arm @ 24kg, 4 @ 26, 3 @ 28, 3 @ 30, 2 @ 32, 1 @ 34, 1 @ 36 Failed at 38, so did high pulls, 1 each side @ 38, 40 and 42
B1: weighted neutral grip pullups: 5 @ 14kg, 5 @ 16, 3 @ 20, 2 @ 22, 1 @ 24 B2: weighted dips: as for pullups
Notes: not really enjoying max work at the moment. Still, numbers not too bad I suppose.
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Post by Mister_C on Mar 5, 2008 16:25:29 GMT
5.3.08 Intervals in the gym, courtesy of Crossfit: Row 500m 50 squats 4 rounds - 13m23s. Core work: 10 V-ups + 10 knee hugs (as one set, feet off the ground until all 20 reps are done) 20 Russian Twists (10kg plate) 3 rounds
Notes: got me some serious wobble-legs after those intervals. Pleased that my first 500m row was 1m53s, a PB for that distance. Made some alterations to my technique which certainly helped. Legs still feel heavy an hour after finishing that...
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Post by Mister_C on Mar 6, 2008 8:57:55 GMT
6.3.08 Out in the garden for strength-endurance type fun:
A: 10 minutes muscle-ups Did 20 in that time, broken down into: 3 on the bounce in 21s, 5 in 1:11, 7 in 2:14, 10 in 3:45, 12 in 4:43, 14 in 5:48, 15 in 6:20, 17 in 7:35, 18 in 8:17, 20 in 9:48.
B: nicked from Davie's log (cheers mate wink.gif ): 1 minute 60kg deadlift 1 minute push-press (2 x 13.5kg DBs) 1 minute rest 5 rounds Went like this: Round 1: 22 DL, 16 P-P Round 2: 19 DL, 15 P-P Round 3: 18 DL, 13 P-P Round 4: 17 DL, 13 P-P Round 5: 18 DL, 15 P-P
Notes: pleased with the continued progress on the muscle-ups - think it's time to try and use them as part of a circuit next. Hard on the elbows though. Legs felt heavy after yesterday which made the deadlifts hard, and my overhead pressing generally sucks which made the push-presses hard! Looking forward to a much-needed rest day tomorrow. Feel a bit beaten up.
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Post by Mister_C on Mar 8, 2008 9:08:07 GMT
7.3.08 Rest day - good thing too, my legs were sore as hell. 8.3.08 Made it outside to beat the forecast rain to have my first attempt at integrating muscle-ups into a circuit-style routine (inspired by Crossfit's "Nate" 2 muscle-ups 4 sandbag clean & press 8 Getups (16kg KB) As many rounds as possible in 20 minutes - managed 6. Finisher: 50m lunge walk with 16kg KB in racked position. Notes: that was a real learning experience - I learned how it feels to have your triceps blowtorched for a start. :lol: Shouldn't have chosen 3 movements with that much triceps involvement. Next time I think I'll make muscle-ups the only upper-body exercise in the circuit and take it from there. Wanted to do the finisher with the KB overhead, but was concerned that my arms would give way, leading to a KB-head connection that I didn't much fancy.
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Post by Mister_C on Mar 9, 2008 8:39:15 GMT
9.3.08 Short on time this morning, so brief and intense were the watchwords: 21 KB (16kg) snatches each side, 21 burpees, 21 KB (24kg) swings 15 snatches e/s, 15 burpees, 15 swings 9 snatches e/s, 9 burpees, 9 swings For time - 10m 52s. Finished with core work: Tuck hang Bridge (no hands) Med ball plank 30 seconds each hold, 15 seconds to change positions, 4 rounds straight through.
Notes: Got some quality callouses from that one. Just noticed that 21-15-9 routine is a remix of the Magic 50. That explains a few things...
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Post by Mister_C on Mar 10, 2008 10:04:38 GMT
10.3.08 A day off from Uni and I should be revising Microbiology for a test tomorrow, so naturally it was time to attempt Crossfit's "Grace" in a slightly scaled fashion: 30 clean & jerks for time, 54kg barbell 7 minutes, 24 seconds. Finisher: 5 pullups 5 dips 5 chinups 5 BW tricep extensions 3 circuits, no rest between exercises, 60 seconds between circuits. Notes: that Grace is a toughie. Used the scaling idea here under section 1.3 which made for a very tough, but not impossible workout. Quite pleased with my time though. Wasn't sure what I was going to get as I looked at the comments last time it came up as WOD, and times were between 6-odd and 30-odd minutes. As an aside, I think that was a bit tougher than it could have been as I used an EZ-curl bar (I know, I know, it's a hangover from the old MH days and the only bar I have) which makes it quite tough on the wrists. Will have to give it a go at the gym with a proper bar.
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Post by Andy on Mar 10, 2008 10:30:21 GMT
Morning mate.
I tried this the other week. Got 2.40, thought I was the dogs and then realised I was missing 20 kg off the weight so it was only 40 kg Got the weights wrong as i was gonna do fran on the same session. Oh well will have to do it again.
Grace is a b*tch though
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Post by Mister_C on Mar 10, 2008 15:53:51 GMT
LMAO, that's funny man. Then again, 2:40's still a d**n good time even at the lower weight. 40kg is still 40kg. Grace and Fran in the same session - nasty.
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Post by Andy on Mar 10, 2008 17:56:05 GMT
Believe me I wasn't planning on getting amazing times for either. Been crook last month so really just trying to get fitness back up. Doing both of these just seemed a good way to get a full body workout in and have another go at some of the benchmarks.
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Post by Andy on Mar 10, 2008 17:58:01 GMT
that finishing routine must have done a bit of damage to your arms especially the tri's after grace.
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Post by Mister_C on Mar 10, 2008 21:27:53 GMT
That was the plan.
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