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Post by jules on Sept 29, 2008 20:02:41 GMT
Hey Misterc You deffinatly earnt your breakfast!!! Do you ever have a day off??  Jules  |
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Post by Mister_C on Oct 6, 2008 7:49:13 GMT
Had to say that, didn't you Jules?!  30.9-5.10.98 "Rest" days - rotten, stinking f*cking cold.  6.10.08 Still bunged up, but feeling better, so time for a go at another CF archive routine from 10th November 2007: Row 1000m 25 double-unders Row 750m 50 double-unders Row 500m 100 double-unders 13:08 Soundtrack - Cage the Elephant, "Cage the Elephant." Notes: Distances on the row might be a little short since my rower's distance monitor is wierd and bears no resemblance to any distance unit known to man. Great to be back training though. |
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Post by jules on Oct 6, 2008 10:19:05 GMT
O, I'm not a witch..........honestly!! Hope you get better soon Jules |
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Post by Mister_C on Oct 7, 2008 20:06:22 GMT
7.10.08 Back to CF Reading at long last. Started off with deadlifts: 5 @ 70kg 5 @ 100kg 5 @ 120kg Then this b@stard little circuit that Andy dreamt up: 5 deadlifts @ 85kg Run 10 lengths of the hall (200m) 3 Getups each side @ 16kg KB 10 box jumps @ 24" AMRAP in 20m - 5 rounds plus deads and the run. Notes: Good to be back, and good to establish a 5RM for the dead. And that circuit was horrible - felt like crap during it, and for a good 15m after. Feel top notch now. |
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Post by Mister_C on Oct 8, 2008 7:30:14 GMT
8.10.08
Up early this morning for "Death by Clean & Jerk:"With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed." Scaled this back from 60kg to 50kg.
7 rounds plus 4 clean & jerks.
Soundtrack - AC/DC, "For Those About To Rock."
Notes:
That was a nasty surprise - you start up thinking "plenty of rest, no problem" and the rest gets shorter and shorter. Finished the 7th round right on the bell, knew the 8th was beyond me but went for as many C&J as I could in the 8th minute.
Was going to go 60kg for this since I do "Grace" at 60, but glad I scaled this one back a notch.
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Post by Mister_C on Oct 9, 2008 6:20:43 GMT
9.10.08 Up at stupid o'clock this morning to have a crack at another CF Archive routine ( 28th March 2004): 21 KB swings @ 24kg 21 knees-to-elbows 21 double-unders 5 rounds 18:34 Soundtrack - Disturbed, "Indestructible." Notes: That was a test of grip as much as anything else. KTEs were the slowest part by a long way - have a feeling it may hurt to cough later. Now write out 100 times, "I must not understimate workouts..." |
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Post by Mister_C on Oct 11, 2008 8:40:02 GMT
10.10.08 Rest day - abs were all kinds of sore, and it did hurt like buggery to laugh/cough/breathe deep. 11.10.08 Came up the other day, so had to have a go at "Ryan:" 7 muscle-ups (bar) 21 burpees 5 rounds 15:51 Soundtrack - Ipod training playlist: Jay-Z, Audioslave, Prodigy etc. Notes: That was hellish - still don't feel right, 1/2 an hour afterwards. Recorded some splits for reference, and to have a sneaky break between rounds  : R1 - 1:58 R2 - 5:10 R3 - 8:38 R4 - 12:21 R5 - 15:51 No misses on the muscle-ups today, felt like I had plenty of "pop." All burpees were with pushup, jump and overhead clap. Bodyweight training? Piece of piss... Ryan Hummert R.I.P. A great workout, but a tragic reason for it. |
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Post by Mister_C on Oct 12, 2008 9:14:23 GMT
12.10.08 This foggy morning I wanted to run, and to lift some metal, so this routine from CF Archives ( 28th May 2004) fitted the bill nicely: 21 power cleans @ 50kg Run 800m 15 power cleans @ 50kg Run 800m 9 power cleans @ 50kg 14:05 Finisher - "Air Fran:" 21-15-9 Thrusters @ PVC pipe Jumping pullups 1:44 Soundtrack: Chemical Brothers, "Exit Planet Dust" Notes: Actually started that routine using 60kg, but a miss on the 7th rep made me think that if form was slipping that early, I could damage myself finishing the workout, so stopped and restarted at the lower weight, which was a challenge enough. Air Fran time was 5 seconds faster than last time. Which was nice. |
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Post by Mister_C on Oct 13, 2008 7:39:16 GMT
13.10.08 Early morning session today, and time for yet another CF archive routine ( 10th February 2004): 15 overhead squats @ 35kg Row 500m 25 situps 5 rounds 22:42 Soundtrack - Pearl Jam, "Ten." Notes: That was harsh - rowing after O/H squats is not f*cking easy! Didn't check the row times, but I imagine they were crap. RX'd for the squats was 30kg, but want to work on these at the moment, and felt I had it in me to use a little more, so went for 35. First 2 sets were unbroken, other 3 were all broken up 10 & 5. |
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Post by Mister_C on Oct 14, 2008 20:15:44 GMT
14.10.08
CF Reading tonight; started off with some work on kipping, then plenty of tech work in preparation for a go at the CF main site WOD (scaled):
10 squat cleans @ 50kg
50 situps
8 squat cleans @ 50kg
40 situps
6 squat cleans @ 50kg
30 situps
4 squat cleans @ 50kg
20 situps
2 squat cleans @ 50kg
10 situps
8:42
Notes:
Ouch! Great workout, that.
Afterwards we had a much about doing GHD situps - if we'd done them as part of the workout, I'd still be doing it!
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Post by Mister_C on Oct 16, 2008 7:50:14 GMT
15.10.08 Rest day - back and legs were shagged from 3 days of hefting barbells about in one way or another. 16.10..08 Still sore, but time to have my first crack at "Mary:" 5 HSPU 10 pistols, alternating 15 pullups AMRAP in 20m - 7 rounds plus 5 HSPU & 2 pistols Soundtrack - Guns 'N' Roses, "Appetite for Destruction." Notes: Was looking to get 6 rounds beforehand, so quite pleased with my score - was starting the 5th round at 10 miuntes, so slowed down a lot in the second half. All HSPU were forehead to floor, first 5 rounds unbroken. Traps did not like those one bit after the cleans on Tuesday. All pistols done with heel on a 2.5kg plate, as by balance is not too great. First 2 sets of pullups unbroken; think I had to finish the seventh set with a 3 & a 2.  My core feels like it's had a real good going-over, even with any specific core movements. Good start to the day. |
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Post by Mister_C on Oct 17, 2008 7:28:43 GMT
17.10.08 Another early one this morning, for a routine I found at the Crossfit Park City WOD blog: 50 double-unders Run 400m Row 500m 3 rounds 15:28 Soundtrack - mix of things on my Ipod shuffle: The Cult, Disturbed, AC/DC etc. Notes: Nasty little blighter, that. Should have got sub-15 for it, but my third round of double-unders was shocking, with about half a dozen misses. Ironically, AC/DC's "Girl Got Rhythm" was playing at the time. |
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Post by jules on Oct 17, 2008 10:40:46 GMT
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Post by Mister_C on Oct 18, 2008 8:20:21 GMT
Can't beat a bit of AC/DC Jules 18.10.08 Just me and the cats in the garden this morning, to work on squats (for me, anyway): 1 @ 70kg 1 @ 80kg 1 @ 85kg 1 @ 90kg 1 @ 92.5kg 1 @ 90kg 1 @ 90kg Sountrack: mix of stuff on Ipod shuffle - lots more AC/DC. Notes: Not very happy with that. Failed the first go at 92.5, then the second one took so long coming up that I didn't think it worth trying to equal my PB at 95. So no nearer the 100kg I've had my eyes on for a while. Think I need to do more regular work on squats, rather than just when I remember that I've not done them for a while. I tend to use most other lifts regularly in metcons, so perhaps a weekly session of squats is in order... |
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Post by Andy on Oct 18, 2008 9:03:02 GMT
Dude, program in squats and deadlifts once a week along side your other stuff. Your numbers will go up for sure.
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