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Post by Mister_C on Aug 4, 2008 19:22:00 GMT
4.8.08 CF Reading tonight. Warmed up with some agility ladder and sprint stuff (which I sucked at!) then some work on shoulder press, push-press and jerk (very enjoyable after Grace yesterday!), then the WOD: 50 situps 50 tuck jumps 50 situps 50 lunge walk paces 50 situps 50 burpees 50 situps 11:30
Notes: WOD was very pleasing - time was 2 minutes faster than last time, all situps, lunge walk s and tuck jumps were unbroken. Burpees were of course hell. In all, a very enjoyable session.
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Post by Mister_C on Aug 6, 2008 17:29:40 GMT
5.8.08 Rest day 6.8.08 After a day of painting, time to train in this horrible humidity. Squats: 5 @ 65kg 3 @ 75/85kg 1 @ 90/95kg - PB Then a circuit adapted from CF video I saw the other week: 10 SDLHP @ 32kg KB 20 double-unders 10 jerk @ 2 x 16kg KBs AMRAP in 10 minutes 5 rounds plus 2 SDLHPs. Notes: Pleased with the squat PB - had a go at 100kg twice, but th f*cker wouldn't go. That circuit was murder - had to do it in the shed, which was hot as hell. Double-unders weren't too good today.
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Post by Mister_C on Aug 7, 2008 15:31:19 GMT
7.8.08 Into the gym with Mr.T this morning for a try at an expanded version of the Andy Petranek "Baseline" workout: Row 500m 40 squats 30 situps 20 pushups 10 pullups 3 rounds 17:19 Notes: The baseline assssment is your time for 1 round of this - mine was 4:44, very disappointing. Made hard work of all of it - not only was it hot as hell in the gym, I had a (very) off day. Everything felt laboured. Pants.
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Post by Mister_C on Aug 8, 2008 8:08:04 GMT
8.8.08 Legs prety sore from the last 2 days (heavy squats followed by rowing & highish rep air squats - clever!), so today it had to be: 30 muscle-ups for time 7:21 Finished with 100 sledgehammer swings 2:16 Notes: Muscle-up time was 1 & 1/2 minutes away from PB. Started by attempting to get sub-5 by doing one every 10 seconds, got to 22, then lost all strength. Took 3 attempts to get the last 1. Not happy at all. Sledge swings were way off PB too - not surprised, it felt like a 25kg sledge. May be the luckiest day ever for the Chinese, but clearly not for me.
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Post by Mister_C on Aug 9, 2008 7:48:38 GMT
9.8.08 In the shed this lovely morning. Started off with 10 minutes skipping practice - don't usualy spend that long practicing it, so it was very useful. Then "Jeremy (lite):" 21-15-9 Overhead squats with broomstick Burpees 3:32
Notes: Jeremy time was 4 seconds quicker than last time, but I'm not sure how much quicker I can get that one - barely took any rest as it was. Gawd knows how Lisa got 2 minutes-odd! CF London Olympic Lifting seminar this afternoon in Bath. Will post up thoughts etc. afterwards.
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Post by tick88 on Aug 9, 2008 21:33:08 GMT
hi mister C, would love to hear about the oly seminar and the tips you learnt. look forward to hearing about the new pbs in the snatch and C+J over the comming months
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Post by Mister_C on Aug 10, 2008 13:16:52 GMT
Hey mate, Oly lifting seminar was a washout - got to the town where it was, my map was hopelessly inadequate, couldn't get Andrew on the phone, so drove home. 5 hours in the car for f*ck all. 10.8.08 Met up this morning with Andy, Chet and Brew to have a go at yesterday's CF WOD (scaled to Brand X "pack" level for me): 5 hang squat cleans @ 51kg 3 rope climbs (15ft) 5 rounds 12:36 Notes: Got to qualify the rope cllimbs. Think I did the first of each set of 3 without feet, then the rest with some feet assistance, although my technique with feet was poor to non-existent. For some of them I just got as high as I could until failure, rather than the full 15 feet. Good workout that, really kicked the crap out of me. Great to meet and train with the other guys too.
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Post by Mister_C on Aug 11, 2008 19:46:48 GMT
11.8.08 CF Reading tonight. Had a press photographer coming down, so Andy decided upon the Filthy Fifty: 50 Box jump @ 24"box 50 Jumping pullups 50 Kettlebell swings @ 16kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press @ 20kg bar 50 Supermen 50 Wall ball shots@ 9kg 50 Burpees 50 Double-unders 23:06 Notes: Yup, that's right, beat my PB by nearly a minute and actually did double-unders rather than tuck jumps. Cheers to Andy for making me do the double-unders. Well happy with that one. We had to stagger the starts due to equipment congestion, so I started with the double-unders. Think that helped - not sure I'd have done them that fast when fatigued. They went pretty well. Finishing with burpees wasn't exactly much fun though.
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Post by jules on Aug 11, 2008 20:03:34 GMT
blimey,thats brilliant! gutted I missed the Burpees Jules
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Post by Mister_C on Aug 11, 2008 20:06:56 GMT
Cheers Jules gutted I missed the Burpees I'm sure you are
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Post by Mister_C on Aug 12, 2008 11:47:42 GMT
12.8.08 In the gym this morning:
Snatch: 5 @ 20kg/30kg 3 @ 40kg/45kg 1 @ 47.5kg/50kg - new PB
This little routine I found in the CF archives: 10 power clean @ 60kg (a.k.a. one Chet!) 15 pushups 5 rounds 10:11
Notes: Snatch form was suspect, but got it up there. That metcon routine was nasty. Well, the cleans were - the pushups felt like active rest. Annoyed not to get under 10 minutes, but my grip is f*cked after the last 3 days so I had t break up the cleans a lot. In fact, think I've aggravated my tendons in my elbow. Nurofen time.
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Post by tick88 on Aug 12, 2008 12:08:19 GMT
Nice work on the snatch mister c.
Will give the WOD a try I think, not sure I can do the 60kg though.
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Post by Mister_C on Aug 13, 2008 8:32:34 GMT
Thanks mate. Good little workout, that one. 13.8.08 Had to give my upper body and grip a rest today, so time for another go at "Michael:" Run 800m (treadmill) 50 Supermen 50 situps 3 rounds 17:47 Notes: That time is 21 seconds faster than my previous best. Been after a sub-18 Michael for a while. Situps were all done unbroken, although I did manage to dislocate my left thumb during the second set.
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Post by Mister_C on Aug 14, 2008 8:51:10 GMT
14.8.08 About a month after the last go, thought I'd have another go at the Crossfit Total: Squat 1@85kg 1@95kg F@100kg Press: 1@45kg 1@50kg F@53.5kg Deadlift: 1@140kg F@150kg F@150kg TOTAL: 285kg = 627lbs Notes: Not as good as I expected to be honest. Squat equals my PB, press was below PB (52.5kg), dead was shocking. That f*cker just would not go up. . Taught me a lesson about tactics for this workout though - could have dropped the final dead to 145 to get a higher score. Also reckon I could have lifted 97.5kg in the squat, but had tunnel vision with the 100. Deads were not helped by the kids running out into the garden and totally f*cking up my concentration. Meh, still higher than last time I guess, with improvements in the squat and press which were and are areas which need the work.
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Post by Andy on Aug 14, 2008 10:03:30 GMT
good work bud. increases all the time
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