Mister C's log

[Andy]

Strong like bull!

[Mister_C]

Cheeky sod.

[Mister_C]

23.7.08
CF Reading tonight, and a first go at "Tabata This." CF.com describes it as "Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations."
We had 3-4 minutes rest between intervals rather than just the 1, and couldn't have a rower, so did:
SDLHP @ 30kg (9 reps)
Pushups (12 reps)
Squats (22 reps)
Pullups (7 reps)
Situps (13 reps)
Made a total of 63.

Notes: hard, hard session in a very hot hall. Pleased with my score on the squats and fairly pleased overall. Was nearly sick during the pullups - thank God for kipping!

[Andy]

i was being serious bud

[Mister_C]

Jul 23, 2008 22:32:51 GMT Andy said:

i was being serious bud

24.7.08
Short on time today, so a quick go at the KB version of "Randy," "Randybell"
75 snatches @ 2 x 16kg KB
4:57

Notes:
Last go at this was 6:13, so that smashes my PB.
Did sets of 20, 10, 10, 10, 10, and 15. It nearly killed me.

[Mister_C]

25.7.08
Met up with Markt at the hot but pleasingly-empty gym this morning for some fun:

Started with clean & jerks:
1 @ 50
1 @ 55
1 @ 60
1 @ 65
1 @ 67.5
1 @ 70 (=BW, and previous best)
1 @ 72.5 new PB
F @ 75

Then Jackie:
1000m row (in 3:47, a new PB)
50 thrusters @ 20kg
30 pullups
10:42 - nearly a minute away from my PB

Finished with some getups:
1 each side @ 20kg
1 each side @ 25kg
1 each side @ 27.5kg
1 each side @ 30kg
1 each side @ 32.5kg
1 each side @ 35kg (= previous best)
1 each side @ 37.5kg (new PB - also failed first one on RHS)

Notes:
Swings and roundabouts, but mostly good - very happy with the strength and 1000m PBs.
Poor Jackie overall time due to heat in the gym, couldn't get a rhythm on the thrusters, and pullups were awful - couldn't get any type of kip going, and grip was fried so did them in sets of 5. Not good.
Still, a good session overall.

[Mister_C]

26.7.08
Met up with some of the guys for a send-off for Steve and Lisa.
Started off with some sprint work (including parachutes!) and some KB throwing.
Then a couple of circuits - one minute at each station, 30-45 seconds rest between each station, scored by reps:
Circuit 1:
Situps (39)
Sledgehammer swings (54)
Pushups
Sandbag power cleans @ 30kg
Squats

Circuit 2:
Push-press @ 30kg SB (20)
Zercher squats @ 30kg SB (33)
Tuck jumps
Sledgehammer swings
Kettlebell swings

Finished with a quick blast at "Jeremy:"
21-15-9
Overhead squats with PVC bar
Burpees
3:36

Notes:
Will put in the rest of the rep scores once Andy posts them up.
Fun in the sun - video and photos will be about at some point.

[Mister_C]

27.7.08
Met up with Markt at the gym again today.
Started with a go at "Christine:"
Row 500m
12 deadlifts @ BW (70kg)
21 box jumps
3 rounds
12:16

Finished off mucking about with bench pressing:
5 @ 50kg
3 @ 60kg
1 @ 67.5kg
1 @ 70kg (BW)
1 @ 72.5kg (PB )

Notes:
That Christine is a b1tch! Jackie might involve more reps/rowing, but at least she's only one round. Nasty little workout, that. Didn't quite do it as RX'd, as we were using the bench press station for the box jumps, so probably about 18".
Bench press PB was nice, as I train it about twice a year. Think my last best was 67.5kg.
Don't think we were very popular with the staff there - kept getting dark looks as we put towels on things to reserve them and dropped the bar on the deads. My doing muscle-ups on the Smith machine didn't go down to well either! : ;D
Great session today

[Mister_C]

28.7.08
Today was supposed to be a rest day, but I felt fine getting up, and after yet more expensive bad news (roof needs work, £8 grand please ) I needed to blow off some steam, so a brief but intense one in the sunshine:
5 muscle-ups
50 squats
4 rounds
5:51

Notes:
That takes 52 seconds off my PB at this which was done exactly a month ago. At least training's going well.

[Mister_C]

29.7.08
Into the gym with Markt again this morning:

Overhead squats:
10 @ 20kg
5 @ 30kg
3 @ 35kg/40/45
1 @ 50kg/52.5/55 - PB

Weighted chinup singles
25kg
30kg
32.5kg
35kg
37.5kg
40kg (sketchy)

Finisher:
CF WOD from a week ago - Row 2000m
7:48

Notes:
OH squat is 78% BW, very happy with that. Chinup equals previous best.
That 2km is a nasty rowing distance - can't sprint it, but can't jog it either. Very pleased with my row, both with the time and with pacing - kept under 28 strokes per minute, and feel like I'm getting more power per stroke now. In all, a good morning's work.

[Mister_C]

30.7.08
CF Reading tonight - after some work on thrusters (still struggling with these little f*ckers ), we had a crack at Helen:
Run 400m (19 lengths of hall)
21 KB swings @ 24kg
12 pullups
3 rounds
10:57
Finisher was nice - run up & down the hall with various bit of equipment strewn about the place (Health & Safety?! ), when Andy yells "stop," you have to do whatever with each equipment:
KBs - swing
Barbell - thrusters
Sandbag - shoulder
Nothing - burpees
Not sure how long we did this for, think it was about a week!

Notes:
Helen time was 29 seconds slower than my PB, but I wasn't expecting a PB with running up and down the hall - hard to get a decent pace up having to turn every 21 metres. Good workout though.

[Mister_C]

31.7.08
Much needed rest day - went to see The Dark Knight for the second time though


1.8.08
Gym again with Mark this morning:

Hang squat cleans:
3 @ 20/30/40/45/47.5/50/55kg
1 @ 60/62.5/65/67.5

15 deadlifts @ 60kg
15 pushups
10 rounds
13:28

Finisher - row 500m
1:46.3

Notes:
Not really done squat cleans before - pleased to get up to that weight. Failed at 70kg (bodyweight) but reckon I'll have it next time.
DL/pushup time beats my last go by 1 minute 30, and row time beats my PB by 5 seconds, so a good session. We made a hell of a lot of noise in the gym today, clanking those deadlifts and generally grunting a lot. ;D
Walked home on legs made of (unset) jelly.

[Andy]

mate i love that little deadlift/push up workout. some heavy work on the cleans bud

[Mister_C]

Cheers boss - great little routine, that one. Simple on paper, agony on gym floor.

2.8.08
No running for me today as my hamstrings are fried from yesterday, so thought I'd work on my double-unders by doing Annie (Mister C Remix):
15 double-unders
15 situps
10 rounds
8:44

Notes:
Good news - pleased with getting sub-10 for this - thought I'd be going well to get sub-15. All sets of situps were unbroken.
Bad news - only 3 sets of double-unders were unbroken. Round 7 had 4 failures - bloody terrible.
In all, a pleasing experiment. Think I'll do 5 rounds of 30 next time, then have a go at proper Annie.

[Mister_C]

3.8.08
In the gym with Markt again this morning, in the latest instalment of our attempts to get kicked out, we had a go at Grace, or a Grace-off(!):
30 clean & jerk @ 60kg
6:17
Finished with Tabata sprints on the rower, measuring using calories:
7/6/6/6/6/6/6/6

Notes:
Grace is a PB by 53 seconds.
Tabata sprints on a Concept II are horrendous!
Hamstrings are still f*cked from Friday's deadlifts...