Mister C's log

[Andy]

oh mate what a f*cker. All safe and sound though i hope.

[Mister_C]

F*cker's the word mate, but everyone's fine cheers.


11.7.08
To celebrate being reunited with my shed/weights etc. I had a go at the Crossfit Games Saturday WOD#2:
5 deadlift @ 125kg
10 burpees
5 rounds
8:45
Finished with some Tabata situps: 14/14/13/13/13/13/13/14 = 107

Notes:
Legs are still wobbly after the DL/burpee routine. Was aiming for sub-10 so pleased with that time. Could only manage the first set of DLs in one go, had to break the others down. Burpees were like a holiday after the DLs.
Situps are a total PB.

[Mister_C]

12.7.08
Lower back and glutes fried from yesterday, so imagine my joy when I got to CF Reading to discover that Andy had this little delight waiting for us:
10 thrusters @ 40kg
10 burpee-punches
10 DB snatches @ 20kg
40 situps
5 rounds
24:something

Notes:
Burpee-punches: burpee as normal in front of heavy bag, but instead of the jump, stand up and hit the bag with a left jab-right cross combo.
Whole routine hurt like a b*tch, and I couldn't get a rhythm going with the thrusters at all. Felt like I'd been hit by a wrecking ball after that one...

[Mister_C]

13.7.08
Lower back and legs are fried from the last 2 days, so only one thing for it:
30 muscle-ups for time
5:43

Notes:
That beats my PB by over 45 seconds.
Recorded some splits for future reference, and this time George didn't wipe the board clean before I got a chance to record them!
10 - 0:54
15 - 2:02
20 - 3:14
25 - 4:24
30 - 5:43
Arms now feel like overcooked spaghetti. Well happy with that morning's work.

[Mister_C]

14.7.08
Toyed with the idea of taking a rest day today, but the today's WOD is a favourite of mine, and one I had in mind to do this week anyway, so why not:
Run 400m (treadmill, 0.5 incline)
50 squats
4 rounds
11:00

Notes:
Could have done that a lot faster if
a - my lower back hadn't siezed up during each set of squats, so I kept having to stop to stretch/shake it out, and
b - my treadmill went faster!
PB for this is 9:34, but that's running the course I thought was 400, but now seems to be a fair bit shorter.

[Mister_C]

16.7.08
Rest day


17.7.08
CF Reading tonight for "Fight Gone Bad - 3 5-minute rounds, 60 seconds for each exercise:
Wall ball @ 9kg (reps)
SDLHP @ 35kg (reps)
Push-press @ 35kg (reps)
Box jumps @ 24" (reps)
Row (calories)

Notes:
If I added my score up (doubtful considering how f*cked I was!), I got 268. Very tough workout that, but a great group spirit in that hall tonight.

[glasshousebc]

Hey Chris,

Second that........brutal workout..............great esprit de corps........bloody good fun

The Jacuzzi was just what my body ordered

Have a great one

[Mister_C]

You too big man

17.7.08
Time to christen my squat rack with my first attempt at the Crossfit Total:
Back squat: 65kg/85/90 - not sure the 90 was far down enough, so calling that an 85.
Shoulder press: 30kg/35/40/42.5/45
Deadlift: 130kg/140kg/150 - PB

Notes:
Chuffed with the deadlift PB, and felt strong doing it.
Squat needs work, and the shoulder press was p*ss-poor. In my mind it does call into question the functionality of the shoulder press. If I can jerk more over my head than I can press, why bother to press?
Anyway, calling my first CF Total 280kg, or 616 pounds.

Also got some real quality muscle-ups earlier at Jacob's school playground.

[tick88]

Nice CFTotal misterc.
Congrats on the pb for the DL

I'm aiming for that 2 x bw DL as a target. I'm on 125kgs x 2 reps at the moment (71kg bw)

I'll swap you 5kgs from my press for 5 kgs of you deadlift?

All together now,
"Beef, beef, beef!"

[Mister_C]

Sounds like a deal mate


18.7.08
Time for another go at "Angie:"
100 pullups
100 pushups
100 situps
100 squats
for time - 19:07
Finisher:
100 sledgehammer swings - 2:38

Notes:
Bad news first - sledgehammer time is nearly a minute slower than PB, but that was hardly a surprise.
Good news - "Angie" time is a PB by over 3 & 1/2 minutes
Also, I started off the pullups with one set of 30, biggest set of pullups I've ever done. Kip-tastic!

[glasshousebc]

That's an outstanding result Chris.

Great work on the pullups.

You're a machine, buddy.

Have a great one

[Mister_C]

Cheers mate, you'd have been proud of my sweat angel at the end of that workout.


19.7.08
Upper body is trashed this morning, and I felt like doing some running, so had a go at Crossfit Bristol's "Mercy" workout:
15 burpees
15 KB swings @ 16kg
0.4 mile run (640m)
3 rounds
14:02

Notes:
Slightly odd run distance is one block around the CF Bristol venue.
On their blog CF Bristol didn't specify a weight for the KB - was going to go for 24kg, and bloody glad I went for the 16!
Good workout, that.

[ben]

30 Pull ups- awesome work!

[Mister_C]

20.7.08
Had Schwinners and Markt over today for a little light training. Had another go at this fun little routine:
26 lunge walk paces
20 pullups
50 box jumps
20 double-unders
25 ring dips
20 knees-to-elbows
30 KB swings @ 32kg
30 situps
20 hang squat cleans @ 15kg DBs
25 supermen
30 wall ball @ 7kg
75 yards sled drag
For time
C - 19:36
M - 21:25
S - 23:28
And then Schwinners decided he wasn't done, and did "Annie" as RX'd in 9:30. Good work fella!

Notes:
Both Mark and I improved on our times for this routine, and I actually did the double-unders! Very pleased to get sub-20 for this one. A good morning's training.

[Mister_C]

21.7.08
Rest day - much needed.


22.7.08
Last week's CF Total, as well as some other recent training, has highlighted shortcomings in my strength, so time to rectify that. Will be doing more strength work as of now (which is not hard). Started today with squats and shoulder presses.

Squat:
5 @ 45kg/55/60/65/70 (BW)
3 @ 75
2 @ 80
1 @ 85/90 - proper one at 90 this time, so a PB (= 129%BW)

Shoulder press:
5 @ 25kg/30
3 @ 35
2 @ 40
1 @ 45/47.5 PB /50 PB /52.5 PB

Notes:
Very happy with what is effectively a start to strength training.
That 52.5kg press took about 10 seconds to go up!
I love my new squat rack!