Mister C's log

[Andy]

quality mate. You've had some real epics the last few days. Lots of core work.

Nice time bud

[Mister_C]

Cheers boss.

19.6.08
Lovely sunny morning, just right for this routine I found among the CF videos (from Toronto I think):
15 overhead squats @ 30kg
5 muscle-ups
5 rounds for time
13:42


Notes: that was a real nasty one - I had no pop in the muscle-ups, which meant every one was a grind.
My p*ss-poor time reflects the fact that I was up late last night eating rubbish.
Much needed rest day tomorrow.

[Mister_C]

20.6.08
Rest day - big old hangover.



21.6.08
In the shed this morning to have a crack at Gym Jones' "Meritorious:"
30 HSPU
40 pullups
50 KB swings @ 24kg
60 situps
70 burpees
For time
22:57

Notes:
HSPU - awful: didn't have much strength today.
Pullups - not bad, got a bit of a kip going.
KB swings - fine, been swinging the 32 a lot lately, so 24 felt OK.
Situps - fine, feet anchored.
Burpees - murder; had the shakes afterwards.
Overall - disappointed in not getting under 20 minutes. Not entirely surprised though - didn't get much sleep last night, been eating a fair bit of rubbish lately too.

[Andy]

looks like an epic. That's a lot of burpees to finish. noce work son!

[Mister_C]

Thanks mate - it was a toughie.


22.6.08
Second crack at "Michael" in my far-too-hot shed:
Run 800m
50 supermen
50 situps
3 rounds for time
18:08

Notes: that takes exactly 60 seconds off my last time. Situps were anchored, first and third sets unbroken. Still reckon I can take time off this one.

[Mister_C]

23.6.08
CF Reading tonight, a version of Fight Gone Bad. 60 seconds per exercise, small break between each one to give Andy scores:
SDLHP @ 24kg: 34/31/23
Push-press @ 20kg SB: 37/31/31
Box jump @ 24": 38/32/30
Row (calories): 22/20/19
Wall ball @ 9kg: 19/20/25
Round totals: 140, 134, 128

Notes: hard session that. Think I had an off day.

[Mister_C]

24.6.08
Short on time this morning, so just me and a pair of 15kg hex DBs in the shed today for a shortened version of the Dumbbell Bear: www.crossfit.com/journal/library/58_07_Dumbbell_Bear.pdf
Every minute on the minute, do:
5 DB deadlifts
5 DB hang power cleans
5 DB thrusters
for 15 minutes. If you can't do it on the minute, do AMRAP in the time. Managed all 15 rounds on the minute.

Notes:
Exactly as the article I've linked above states, as the workout progresses:
- deadlifts tend to become more straight-legged;
- cleans tend to become power curls;
- thrusters become, well, something you'd kill your family to avoid having to do. Very important to keep your core tight for these little suckers.
Simple and brutal, excellent little workout that. It's given me a case of the wobbles such as I've not had for a while.
Coach Rutherford suggests using up to 45% BW for this, and the 15kg DBs come to 43% BW for me, so pretty close.
Feel like I've slightly short-changed myself by only doing a 15-minute version, so will do the 20-minute version next time for sure.

[ben]

Don't know about short change, 15 mins looks plenty! That looks a cracking little complex, i'll again be stealing this off you at some point!

[Mister_C]

Do it Ben - I have several logs at various places, and that workout has proven pretty popular with people.


25.6.08
Fancied some running this morning, so had another go at Ross' "Swinging & Snatching" challenge:
Run 400m
10 KB snatches (16kg) each side
Run 400m
10 KB swings each side
Run 400m
10 KB snatches each side
Run 400m
10 KB swings each side
9:55
Finished with 4 sets of 5 standing rollouts.

Notes:
Felt good and quick today, but that time was 50 seconds off my PB. I suspect this shows that the 400m route I run is somewhat short of 400m, as I didn't take any real rest. Either way, felt like a good session.

[glasshousebc]

You're a machine Misterc.

You certainly like your running.

I will be increasing my running this summer - we live at altitude, and my memory of running there last summer is a bad one

See you next week dude

[Mister_C]

Cheers mate - I never look in running as something I'm particularly fond of (despite doing lots of distance running in a previous life), but do seem to do it rather a lot!


26.6.08 - 7:3-am
After my poor HSPU performance on Saturday, it was time to have a crack at "Diane:"
21-15-9
Deadlift @ 100kg
HSPU
10:55

Notes:That beats my PB by 6 seconds , but I was really thinking/hoping I could get this under 10 minutes. Not surprised - I set up the bar last night, and giving it a couple of lifts it felt OK - this morning on my first lift it felt like someone had put an extra 30kg on it. Ah well, still a PB I suppose...

[Mister_C]

26.6.08 - midday
Second session for the day as I didn't have time to do this as a finisher this morning , and felt like I deserved more punishment, so time for a challenge they've got going on Rosstraining:
50 burpee-pullups for time
6:57


Notes:
Crap time, but then second session in 4 hours, coupled with the midday sun and a 9-foot branch which meant the pullups were virtually deadhang. Excuses excuses...
Will have a go at this one when fresh next week, possibly even try the 100 version

[Andy]

quality PR matey ;D. Always good no matter how much by.

[Mister_C]

Cheers mate


27.6.08
Rest day - so sore from Thursday I could barely move.


28.6.08
Still sore from Thursday, so none of the planned heavy lifting for me. Warmed up with the Gym Jones KB complex, then:

A:
5 muscle-ups
50 squats
4 rounds for time
6:43

B:
25 yards waterball overhead carry
25 yards waterball "hug" carry
5 rounds
3:35

C:
Tabata situps:
13/14/13/12/12/12/12/13 = total: 101

Notes:
Time for the M-U/squat routine beats my PB by 1 minute 23 seconds.
Tabata situps are exactly the same as last time.
Pleasing little session overall, which actually seems to have got rid of some of the soreness.

[Mister_C]

29.6.08
Had Markt over this morning for a second go at this routine:
20 KB swings @ 24kg
40 push-press @ 20kg
60 squats
3 rounds for time
C - 10:30
M - 14:10

Notes:
Happy with that - 2 minutes faster than last time. Mark was not so happy with this time - down on last time.
Good routine that.