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Post by Mister_C on Mar 11, 2008 10:52:29 GMT
11.3.08 Ooh my arms ache today! Still, no excuse for idleness, so off to Uni gym for some Concept II intervals: 1000m, 2 minutes rest 750m, 90 seconds rest 500m, 60 seconds rest 250m, 30 seconds rest 250m, collapse! Pick myself up off floor for some core work: Flag x 6 50 chinnies 3 rounds, 60 seconds between rounds. Note: very close to Upchucksville by the last 250m interval.
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Post by Mister_C on Mar 12, 2008 15:50:37 GMT
12.3.08 Was supposed to do stuff involving muscle-ups today, but my arms are still sore as hell, so I've swapped today and tomorrow's workouts round. That meant that today was the day I introduced myself to another b1tch, this one from Crossfit called "Kelly:" Run 400 metres 30 box jumps (box was 18" or so) 30 wall ball shots (10' target, 7kg med ball) 5 rounds for time - took 26m 15s. Notes: first time I've done 400m intervals in a while, and now I remember why - they suck. Strange thing was, after the first interval, I thought this was going to be a horrorshow, but during the third one I remember thinking "going OK this, just got to plough through it." Quietly pleased with my time too - although I've just noticed that the box was supposed to be 6" higher. Ar$e.
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Post by Andy on Mar 12, 2008 16:45:51 GMT
ha ha,
age must be getting to us mate.
Do you mark out 400 metres? where do you do this workout?
I reckon though wall ball shots would help with recovery (i mean they are less taxing than the other 2) Killer on the legs!!! Better hope you're arms are ok tomorrow other wise it'll be sit ups for you my friend.
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Post by Mister_C on Mar 12, 2008 17:18:54 GMT
I pace out the 400m - my stridelength is roughly 1m, so 400 of those is the course. I'm not fussed if the distance isn't exact, as the intensty is what counts, and there was plenty of that. I did it at home - ran up and down the road, did the box jumps in the garden (luckily I live in a semi so I can go down the side), and threw the wall ball shots at the side of the house. Luckily the wife & kids were out.
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Post by Mister_C on Mar 13, 2008 10:28:32 GMT
13.3.08 Muscle-up time again, using a routine I found among the Crossfit videos: 5 muscle-ups 50 squats 4 rounds - 8m 01s. Finisher: 100 sledge swings - 2m 17s, a PB by 14s. Notes: Nice to use M-Us in a circuit like that, and much better to have them as the only upper body exercise too. Very happy with today's training, and indeed this week's so far - and not a kettlebell in sight! Talking of which, I just took delivery of my new 32kg KB. Snatching that ain't easy. Here's Annie doing that same routine faster, with better form, and looking far more attractive!
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Post by Mister_C on Mar 15, 2008 9:50:32 GMT
14.3.08 Rest day - worked on a few technique things, but no training as such. 15.3.08 Outside this morning for something I found among the Crossfit videos: 12 burpee clean & press (15kg DBs), 12 weighted ring pullups (15kg) 9 burpee clean & press (15kg DBs), 9 weighted ring pullups (15kg) 6 burpee clean & press (15kg DBs), 6 weighted ring pullups (15kg) 3 burpee clean & press (15kg DBs), 3 weighted ring pullups (15kg) For time - 11m35s. Finisher: 10 getups (16kg KB), 10 sledgehammer swings 8 getups (16kg KB), 20 sledgehammer swings 6 getups (16kg KB), 30 sledgehammer swings 4 getups (16kg KB), 40 sledgehammer swings 2 getups (16kg KB), 50 sledgehammer swings Notes: think I may have got more out of that 12-9-6-3 routine if I'd used a little less weight - could have moved faster. Still, my arms now feel like overcooked spaghetti.
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Post by Andy on Mar 15, 2008 18:35:59 GMT
hello mate,
That DB burpee workout was the first WOD i did. Didn't go all the way down to 3 though just 12, 9, 6. Good Time!
Completely agree about the 15 kg. Worked out to 13 kg in the video i saw.
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Post by Mister_C on Mar 16, 2008 10:35:54 GMT
Yeah, I got the idea from that vid (Crossfit somewhere in Canada?) and thought "might as well go right down to 3." Might reduce the weight for next time. 16.3.08 Conditioning today, in a format borrowed from Davie - 5 minutes to complete each workout, the faster you do it, the more rest you get: #1: 30 burpees #2: 21-15-9 KB (24kg) sumo deadlift high pull & barrier jump (24") #3: 100 KB (16kg) snatches #4: 21-15-9 pushups & jumping pullups #5: 40 burpees (in fact I did 53) Notes: I LOVE that format! Incredibly versatile, completely scalable, and very challenging. #1: nice and easy, didn't hurry it, almost a warm-up #2: murder on the lower body - went through without much rest, but really had me puffing. #3: killer: hit lots of places, and gave me some superb callouses to boot. Finished this with about 20 seconds to spare. #4: got through this at a fast pace with no rest. Had me puffing a lot, but wanted to get some decent rest time in before the last one. #5: finished the 40 in good time and thought "got some time left, may as well make some good use of it." In all, a top workout, physically and mentally challenging. Tip for anyone trying it - lie down during the rest times.
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Post by Mister_C on Mar 17, 2008 8:46:22 GMT
17.3.08 Nice bright morning and a busy day ahead, so time to have a go at "Helen:" 400 metre run 21 KB (24kg) swings 12 ring pullups 3 rounds for time - 11m 40s. Notes: setting out, you think "3 rounds, can't be that bad." On completion of the third round, you think "please Lord, kill me now." Greg Glassman must be a real misogynist (sp?) to name all these horrible workouts after women. On a serious note, I suspect my time would have been better if I could do kipping pullups. That was the closest I've been for some time to being sick during training - good thing I'd only consumed a cup of tea before starting.
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Post by Mister_C on Mar 17, 2008 17:50:44 GMT
17.3.08 - PM Quick core workout: 5 standing wheel rollouts 16 Russian Twists (12kg KB) 50 chinnies 60 seconds rest, 3 rounds. Also tried one round of "Nate:" 2 muscle-ups 4 HSPU 8 KB swings @ 32kg Jesus! 20 minutes of that is going to hurt like a b*tch!
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Post by Mister_C on Mar 18, 2008 12:05:07 GMT
18.3.08 EIT in the gym today on the Concept II: 500m row 25 pushups 4 rounds - 12m22s, including the first 500m at 1:51 which beats my (admittedly piss-poor) PB by a few seconds. Finished with some core work: 60 seconds plank 20 seconds each side med ball plank 30 seconds each side side plank 3 rounds, 60 seconds between rounds. Notes: rowing form was all over the shop today, not helped by the fact that I've felt dizzy ever since I got up. Maybe going back and forth quickly(ish) on a rower was not the best idea...
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Post by Mister_C on Mar 19, 2008 13:06:21 GMT
19.3.08 In the gym this morning - far too busy 21-15-9 Deadlift (90kg) Bench press (50kg) 10m 43s. Finisher: 10 chinups, 10 dips 8 of each, 6, 4, 2 Notes: this was meant to be my first attempt at "Diane", but lately I've had a twinge in my right shoulder that is aggravated by overhead pressing. Thought I wouldn't make it worse, so the bench pressing was a decent sub. Good workout, although I'm struggling to feel my arms now.
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Post by Mister_C on Mar 21, 2008 11:47:01 GMT
20.3.08 Rest day - sore as hell from pseudo-Diane. So sore in fact that I even had a bath. 21.3.08 Markt was over so I introduced him to this format: 5 minutes to complete each workout, the faster you do it, the more rest you get: #1: 50 (non-pushup) burpees #2: 30-20-10 wall ball & med ball slams #3: 3 x 400m sprints #4: 20 KB swings (24kg) + 40 knee hugs + 60 squats #5: 100 KB (16kg) snatches Notes: that was harsh! Neither of us finished the ball stuff (I got everything bar the last 10 slams), and the rest of it just sucked. Did non-pushup burpees because my chest is still fried from Wednesday.
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Post by Mister_C on Mar 22, 2008 8:54:02 GMT
22.3.08 Couldn't go out and do muscle-ups due to snow (!), so stayed indoors for my first crack at "Angie:" 100 pullups 100 pushups 100 situps 100 squats for time - 26m29s.
Notes: noted down times after which I'd finished each segment: pullups (13:42 - those pullups are humbling!), pushups (17:49), situps (24:14). Pushups could have been quicker had my chest still hurts like hell from Wednesday. The squats felt like a holiday after the rest.
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Post by Mister_C on Mar 23, 2008 17:04:14 GMT
23.3.08 Thought I'd use Chet's "mini-workouts" format today: #1 - 50 KB (16kg) swings for time: 1m 42s.
#2 - 100 sledgehammer swings: 1m 49s
#3 - 50 wall ball shots for time - 2m 51s. At this point I thought "sod it," and this became "Karen:" 150 wall ball shots for time - 9m 41s.
Notes: Can certainly improve the KB swings time - due to my grip muscles being sore as hell from yesterday, I had to break up the swings into one set of 30 and one of 20. In a fresher state, I think 50 straight through is definintely possible. Would like to get the sledge swings down to 1:40, which would equate to 1 swing every second. Should be possible, as I had a few dodgy rebounds that ate up some time. Had to scale "Karen" as a 7kg ball is the heaviest I have. Wall ball shots got me some funny looks from next door's kids! ;D
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