Mister C's log

[Mister_C]

Think I'm going to do that mate. Do you reckon I should do them on the same day?


19.10.08
Out in the grey this morning for another CF Archive routine (9th July 2006):
25 wall ball shots @ 7kg
7 muscle-ups
5 rounds
14:58

Finisher:
8-minute alternating Tabata of sledgehammer swings and situps.

Soundtrack: Ipod shuffle contents again - Beastie Boys, Iron Maiden, Metallica, Public Enemy etc.


Notes:
First 3 sets of wall ball shots unbroken, other 2 were split 15/10.
Muscle-ups had plenty of pop. No misses, but was in a rush to get the last one done before the 15-minute mark, so final rep was pretty sketchy.
In all, a good session.

[Mister_C]

20.10.08
Quick blast in the shed this morning, with a routine from 14th January 2006 :
Row 500m
21 snatches @ 2 x 16kg KB
3 rounds
11:25
Soundtrack: Green Day, "American Idiot."

Notes:
Original called for hang power snatches at 75lbs, but my snatch technique sucks so I went for the KBs - forgot how awkward a movement the double KB snatch is.
Had some serious wobbly legs after that one...

[Mister_C]

21.10.08
CF Reading tonight. Started off with some practice of the butterfly kip - slowly getting there I think. Then a team version of yesterday's main site WOD:
With a 40kg bar:
3 thrusters
4 hang power clean
6 SDLHP
Teams of 3, each person takes it in turn to do the whole circuit, AMRAP in 35m. Was teamed with Simon and Andy - did 13 rounds.

Notes:
Got a good sweat on, and your grip's a real limiting factor here. Good session.

[Mister_C]

22.10.08
Rest day - lower back pretty sore/stiff, probably from deteriorating SDLHP technique on Tuesday.


23.10.08
Wakeup time today, with another CF Archive routine (8th July 2006):
Run 400m
50 pullups
Run 400m
50 pushups
Run 400m
50 situps
Run 400m
50 squats
14:25
Soundtrack - Ipod shuffle mix - Public Enemy, The Cult, Audioslave etc.

Notes:
Looked at the times logged on CF.com and said to myself that sub-16 would be good going, so very pleased with that time.
BW exercises were broken down as follows:
Pullups - 20/10/10/5/5
Pushups - 25/15/10
Situps - unbroken
Squats - unbroken
Pushups still need work, but in all, a good start to the day.Bring on Thursday!

[Mister_C]

24.10.08
I need to do more work on strength, so today was deadlifts & shoulder presses:
Deads:
10 @ 50kg (warmup set)
3 @ 100kg
3 @ 110kg
3 @ 120kg
3 @ 130kg
2 @ 135kg

Press:
10 @ 25kg (warmup)
3 @ 35kg
3 @ 40kg
3 @ 45kg
3 @ 47.5kg
3 @ 47.5kg

Soundtrack - Various, "Brit Hop and Amyl House."

Notes:
130kg equals my previous 3RM for deads, but this time with better form. And looks like I found my 2RM too!
Enjoyed that, must do strength more often - twice a week is the aim.

[Mister_C]

25.10.08
Blimey it was cold out this morning! Anyway, had to have another crack at "Annie:"
50-40-30-20-10
Double-unders
Situps
6:42
Soundtrack - Sex Pistols, "Never Mind the B0llocks."

Notes:
Not only is that a PB by over a minute, it's also 12 seconds faster than my best time with tuck jumps, so well pleased with that performance.
Still a fair few misses on the D-Us, although I did manage the sets of 40 and 10 unbroken.

[Mister_C]

26.10.08
Met up with the CF Reading mob this morning for Andy to give us an overview of the Zone Diet, before a nasty little chipper that he dreamt up on the spot:
10 Getups @ 16kg KB
Run 400m (20 lengths of the hall)
30 box jumps @ 24"
50 Russian swings @ 16kg KB
20 Getups @ 16kg KB
Run 600m (30 lengths of the hall)
40 clean & press @ 16kg KB
50 burpees
Run 800m (40 lengths of the hall)
100 American swings @ 16kg KB
31:14

Notes:
That hurt, especially the set of 20 getups and of course the burpees!

[Mister_C]

27.10.08
Another early start this morning to do some strength work:
Front squats:
5 @ 50kg
5 @ 55kg
5 @ 60kg
5 @ 65kg
5 @ 70kg (if I'm honest, this was a set of 3, re-rack, then a set of 2, so not a true set of 5.)

Weighted dip/chinup (done as a superset in the interest of time):
5 @ 12kg
5 @ 16kg
5 @ 20kg
5 @ 22.5kg
5 @ 16kg

Soundtrack: Oasis, "Definitely Maybe."

Notes:
Quite pleased with the front squats; the only time I did them before, I worked up to a 1RM of 70.
Great way to start the week, and earn me some porridge for breakfast.

[Mister_C]

28.10.08
Up early on this crisp and very chilly morning to have another go at "Karen:"
150 wall ball shots, 10-foot target, 7kg med ball.
6:25

Notes:
That takes 37 seconds off my PB, and the ball was 1kg heavier than PB.
It was only after the first 50 (pleasingly unbroken) WB shots that I realised it was Tuesday, and that I'm going to CF Reading tonight! Clearly not the sharpest tack first thing in the morning, me.
Oh well, 2 workouts today then - got about 11 hours to recover...

[jules]

Hey Chris

tomorrow off then!!

Jules

[Mister_C]

Got that right Jules!

28.10.08 - pm
CF Reading tonight - nowhere near as bad as it could have been. Had another go at "Tabata This:"
4 minutes of 20 seconds work, 10 rest of:
SDLHP @ 35kg - 8
Pullups - 6
Situps - 13
Pushups - 13
Squats - 22
Making a total of 62


Notes:
SDLHP & pullups were each 1 down on last time, situps and squats were the same, pushups were up 1, so in all 1 point down on last time. Not surprised after what I've been up to lately, so not that disappointed, still a great workout.
Actually loooing forward to a rest day tomorrow, for a change.

[Andy]

You were ojne down but with 6kg heavier on the SDHP. Will be hoghlighting that when i do the write up.

[Mister_C]

Forgot that the SDLHP was heavier, nice one mate.


29.10.08
Rest day - ate a big old heap of food.


30.10.08
Still quite sore from the last few days, but time to crack on with some strength work this morning.

Deadlifts:
1 @ 120kg
1 @ 130kg
1 @ 140kg (2 x BW)
1 @ 145kg
1 @ 150kg (previous best)
1 @ 152.5kg (new PB, and 218%BW )
1 @ 140kg (thought I'd finish with a double BW lift for a "laugh")

Overhead stuff:
1 press + 3 push-press + 5 push-jerk @ 40kg (all one set)
1 press + 3 push-press + 5 push-jerk @ 42.5kg
1 press + 3 push-press + 5 push-jerk @ 45kg
1 press + 3 push-press + 5 push-jerk @ 47.5kg
1 press + 3 push-press + 5 push-jerk @ 45kg

Sountrack: AC/DC, "Black Ice."


Notes:
Very pleased with that deadlift - last time I tried 150, I couldn't get the d**n thing up.
Overhead work was inspired by yesterday's CF WOD. My push-press form sucks, but the rest was OK.

[Mister_C]

31.10.08
2 things I suck at are rowing and pushups, so this routine (29th May 2005) seemed to fit the bill to help me work on them:
50 pushups
Row 1000m
30 pushups
Row 1000m
20 pushups
10:29
Soundtrack - Sasha & John Digweed, "Communitcate" (Disc 1).

Notes:
Partitioned the pushups as:
50 - 41 & 9
30 - 20 & 10
20 - straight through.
Bit miffed not to get sub-10 on that routine, but it was a nice little wakeup blast nonetheless.

[Mister_C]

1.11.08
Time to try out my new toy this morning, with a short, heavy version of the CF.com WOD for 21st October this year:
6 burpees
6 pullups
10 rounds with 20lbs vest
10:24

Finisher:
8 minutes Tabata alternating sledgehammer swings/situps mashup

Soundtrack: Disturbed, "Indestructible."

Notes:
That doesn't quite tell the whole story. I did 6 rounds in 6:31, then the call of nature meant I had to stop the workout and run into the house; I then came back out and did the other 4 rounds in 3:53, so I'm sure the time would have been a lot slower if I'd done the 10 straight through. Therefore I went for the finisher so as not to deprive myself of a quality workout, and for a spot of core work.