Mister C's log

[Mister_C]

15.8.08
Couldn't decide what to do this morning, so went for a medley of Crossfit's greatest hits:

Semi-Nate
2 muscle-ups (bar)
4 HSPUs
8 KB swings @ 32kg
AMRAP in 10m
6 rounds + 1 muscle-up

Half a pint of Annie
25-20-15-10-5
Double-unders
Situps
4:02

A dash of Cindy
5 pullups (strict)
10 pushups
15 squats
5 rounds
3:51

Notes:
Muscle-ups felt very grindy not smooth at all - a pretty good indicator that I need some rest. HSPUs and KB swings felt easier than usual, possibly just in contrast to the M-Us.
Double-unders are getting smoother all the time - less of a tuck jump now, just a slightly higher hop.

Off on hols tomorrow for 2 weeks, taking with me a 24kg KB, med ball, jump rope and Gymboss. First week will be a back-off week - will train every other day - then second week will be about 5 days training, before coming back at full pelt at the start of September.
Train hard folks!

[ben]

Have a good holiday mate

[Mister_C]

Back now, to a house covered in dust. Here's what I did while away:

17.8.08 - Karen (lite)
150 wall ball shots @ 6kg
7:02
Notes: PB by over 2 minutes

19.8.08 - Magic 50
5 snatches each side @ 24kg KB
5 swings each side @ 24kg KB
10 burpees
5 rounds
8:02
Notes: PB by 59 seconds

21.8.08 - Annie
50-40-30-20-10
Double-unders
Situps
7:38
Notes: first proper go at Annie - very pleased with the time. Situps all done with feet anchored - by a VW Touran!

23.8.08
5 muscle-ups
50 squats
4 rounds
5:57
Notes - found a playground with great views and handy bars. Time was 6 seconds away from PB.

25.8.08 - Semi-Angie
50 pullups
50 pushups
50 situps
50 squats
8:56
Notes - should have been faster here, but had to do the pullups strictly due to the bar being too low to kip.

26.8.08 - ICT#6
100 rope turns
10 clap pushups
15 med ball slams
20 lateral jumps over med ball
8 rounds
14:25
Notes: PB by over 30 seconds

28.8.08
25 double-unders
25 wall ball shots @ 6kg
4 rounds
8:40

29.8.08
5 muscle-ups
50 squats
4 rounds
5:25
Notes: PB by 26 seconds.

So there you have it - 2 weeks and 4 PBs. Just goes to show what you can do with a little bit more rest than usual, and a diet chock-full of cream teas, fish & chips and chocolate! Think I may have the odd pound or 2 to lose now...

[glasshousebc]

Nice one buddy!!!

Strict pullups as well.......fantastic.

Have a great one

[Mister_C]

31.8.08
Elizabeth
21-15-9
Hang power cleans @ 60kg
Ring dips
9:40

Notes:
Full Elizabeth is done using full squat cleans at this weight, so maybe I should call this "Liz."
Time was 1:20 away from my PB. Tweaked something in my back during the first set of cleans, which can't have helped.

[Mister_C]

1.9.08
Some pretty interesting-looking routines cropped up on CF.com while I was away, including this one which I had a crack at this morning (scaled to Brand X "Pack" level):
Run 800m (treadmill, 0.5 incline)
21 shoulder press @ 30kg
Run 800m
21 push-press @ 30kg
Run 800m
21 push-jerk @ 30kg
16:11

Notes:
Nice little routine that. Need to do more work on shoulder pressing.

[Mister_C]

2.9.08
Squats in the sun this morning:
5 @ 45kg
5 @ 55kg
5 @ 65kg
5 @ 75kg
5 @ 80kg

Notes: quietly pleased with that, since my 1RM about 6 weeks ago was 85kg.

[Andy]

hey buddy,

hope you had a good trip. Great couple of sessions while you were away. Nice work on the squats. Hope the building work is coming on bud.

[Mister_C]

Cheers mate - building work is nearly there, touch wood.


3.9.08
Rest day - missed CF Reading, but needed that R&R.


4.9.08
Dodged the showers this morning to finally have a crack at "G.I.Jane:"
100 burpee-pullups for time
17:38

Notes:
Been dodging that one for ages - felt great to get it done.
Pacing was key here - after an initial flurry I went for 5 reps (which takes about 30 seconds) followed by 30 seconds rest, and kept that up until the end. Took a little less than 30s rest when I felt I had it in me, but never more. Worked pretty well, and seeing I was initially looking to get a sub-20 here, I'm well chuffed with the time. 50 split was 7:55, about a minute under my PB for 50, but that was due to the pacing.
Still, not getting anywhere near Greg Amunden's time here.

[Mister_C]

5.9.08
Kept it brief and intense in the shed this morning with a routine I found in the Crossfit archives (26th July 2003):
30-25-20-15-10-5
KB swings @ 24kg
Situps
7:51

Notes:
Was undecided whether to use the 16 or 24 for the swings. Glad I plumped for the 24 as I did all the sets unbroken, and took very little rest throughout, just the odd swig of H2O.
Situps done with kip and feet anchored.
Good little routine, that one.

[Mister_C]

6.9.08
Time to have a go at another routine that appeared on CF.com (scaled) while I was away, and to play with my new toy, a 7 & 1/2 feet scaffolding setup:
15-12-9
Thrusters @ 43kg
Muscle-ups
13:31

Notes:
That was the first time I've ever enjoyed doing thrusters , having previously hated and feared them. Did some technique work and research yesteday, and I think I've got them just about sussed. The 2 things I've improved are:
1 - racking the bar on my shoulders, rather than just using my grip to keep it at that position;
2 - treating them as a front squat, then a really aggressive hip extension at the top, rather than previously trying to go mega-aggresive right from the bottom position.
I suspect these 2 points are obvious to most, but I'm just glad that they've clicked.
Muscle-ups were a pleasure as always, but that's the most I've ever done in a workout.
Going into this workout I was, quite frankly, cr@pping myself, and had visions of times reaching into the half-hour mark. So, to get sub-15 is very pleasing. Think I've earned me some scrambled eggs for breakfast.

[Mister_C]

7.9.08
Had Markt over this afternoon for some fun:

Push-jerk:
3 @ 50kg
3 @ 55kg
3 @ 60kg
3 @ 62.5kg
3 @ 65kg

Helen:
Run 400m
21 KB swings @ 24kg
12 pullups
3 rounds
C - 9:10
M - 10:08

Notes:
Good to establish a 3RM for the jerk. Enjoyed them.
Very pleased with that Helen - takes 58 seconds off my PB, and so my first sub-10. The run was my usual circuit, whic I thinkis a little bit under 400m. Still an improvement though, and all sets of pullups were unbroken as were the first 2 sets of swings.
A good afternoon's training, and a sterling effort by Mark for his first Helen.

[Mister_C]

8.9.08
CF Reading tonight - Andy dreamt up some Tabata Nastiness:
8 intervals of 20 seconds work, 10 seconds rest for each exercise, scored by total number of reps:
Jumping pullups - 149
GS Burpees - 48
Wall ball @ 9kg med ball - 69
Run lengths of hall (about 20m) - 32
Shoulder press @ 25kg - 55
Total - 353

Notes:
Can't remember the other scores - will put them in once Andy has posted them up.
Can't recommend Tabata shoulder press- very nasty!
Good session all in, happy to be back at it.

[Mister_C]

9.9.08
Rest day


10.9.08
Wanted to work on thrusters and weighted pullups this morning, so time for my first go at "Quarter Gone Bad (scaled):"
Five rounds for total reps of:
Thruster @ 50kg, 15 seconds 4|4|4|4|4 = 20
Rest 45 Seconds
Weighted pull-up @ 15kg, 15 seconds 7|7|6|6|6 = 32
Rest 45 Seconds
Burpees, 15 seconds 6|6|6|6|6 = 30
Rest 45 seconds
Overall total = 82

Notes:
Nasty little blighter, that. 45 seconds seems like plenty of rest to begin with, but soon seems like nowhere near enough!

[Mister_C]

11.9.08
In the shed this morning to have a got at another WOD that appeared when I was away (adjusted because I have no GHD):
50 double-unders
50 supermen
50 situps
3 rounds
10:09

Notes:
Gutted to miss out on the sub-10!
Only 1 miss each during the first and third round of D-Us, more during the second round, which probably cost me the 10 seconds. Like that "skipping Michael" though.