Mister C's log

[tick88]

Dude, that's some impressive pullups with the 20lbs vest...and cold hands too.


Ohh, and a mighty score last night...you just missed the half tonne...awesome

[Mister_C]

Cheers Dr. Thong! But I did use the kettle to warm the pullup bar first

4.12.08
Rest day


5.12.08
Strength day this morning in the shed.

Deadlifts:
1 @ 120kg
1 @ 130kg
1 @ 140kg
1 @ 145kg
1 @ 150kg
1 @ 152.5kg
1 @ 155kg - new PB

Shoulder press:
3 @ 35kg
3 @ 40kg
3 @ 45kg
3 @ 47.5kg
3 @ 50kg - new PB

Soundtrack - Guns 'N' Roses, "Chinese Democracy."

Notes:
2 PBs in one session - nice.

[Mister_C]

6.12.08
Crossfit's WOD from yesterday looked far too much fun to resist, so had a pop at it this morning:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
12:14

Brief rest, then finisher:
50-40-30-20-10
Sledgehammer swings
Situps
9:37
Soundtrack - Prodigy, "Music for the Jilted Generation."

Notes:
Thoroughly enjoyed that. Worst part was the set of 80 squats, straight after a set of 100!
Situps done with Abmat and anchored feet.

[Mister_C]

7.12.08
Frosty old morning, and a pop at CF's WOD from Thursday, slightly amended:
10 lunge steps @ 2 x 25lbs DBs
15 swings @ 2 x 25lbs DBs
5 rounds
5:12
Soundtrack: Guns 'N' Roses, "Appetite for Destruction."

Notes:
Held the DBs in the rack position for all 5 rounds.
Double DB swings were harder than KB swings, in that they needed a wider stance, but easier on the grip - I did consider using the 24kg KB for that routine.
Nice, brief workout that. Bit annoyed not get sub-5 on that - put that down to having to stop a few times to warm up my hands.
Training in that was like the training montage in Rocky IV!

[Mister_C]

8.12.08
Got this one from the CF Park City blog:
100 overhead squats for time @ 37.5kg (50% BW)
Plus, every 2 minutes do 3 burpees and 7 KTEs.
11:23
Soundtrack - Ipod Training Playlist: Iron Maiden, Pendulum, Disturbed, and this song

Notes:
Surprising how long it takes to do the 3 burpees & 7 KTEs, really eats into your OH squatting time.
Did 35 OH squats in the first 2 minutes, which was pleasing. Next time I'll have a go at 100 OH squats for time on their own, a la this video.

[tick88]

this looks fun, will give this a go some time

...have you really gained 5kgs since the last time we discussed bodyweight? Quality weight obviously

[Mister_C]

When did we last discuss weight, not last week I hope?!
Actually I have been consciously trying to bulk up a bit, and have put on about 1/2 a stone in the last month by eating lots and guzzling milk. Reckon most of it is quality work since,
a - Performance has certainly not suffered in bodyweight exercises, possibliy even improved
b - my Mrs says I've not got fatter!
So yeah, in all I've gone from about 70 to 75 lately. Quietly pleased, and will keep going until New Year and see where I go from there.

[Mister_C]

9.12.08
Rest day - legs and shoulders were crucified.


10.12.08
CF Reading. Started off with tech work for the clean, then 3s:
3 @ 40kg
3 @ 45kg
3 @ 50kg
3 @ 55kg
No time for a fifth set - felt pretty sure 60 was doable.
Finished with a metcon:
Run 2 lengths of hall (60m or so)
5 KB swings @ 24kg
5 pushups
5 burpees
AMRAP in 20m - 16 rounds plus run.

Notes:
Good to get some pointers on the clean, especially needing to keep the bar closed to me.
Felt sluggish during the metcon - may have been the heat in the hall, legs were certainly feeling the runs & burpees after the cleans.
Still, worked hard and that's what counts.

[Mister_C]

11.12.08
Out in the (millimetre or so) of snow for a crack at Angie:
100 pullups
100 pushups
100 situps (Abmat with anchored feet)
100 squats
19:00
Soundtrack - Iron Maiden, "Best of the Beast."

Notes:
Splits/breakdown as follows:
Pullups: 9:30 - 25, then 5s
Pushups: 13:30 - various 20s, 15s and 10s
Situps: 17:04 - 50/50
Squats: 19:00 - unbroken
Pleased with the PB, but know I can do this faster. Pullups were over a minute slower than last time. This was at least in part due to the scaffolding becoming loose during the workout, which meant I lost a lot of power on my kip.
Still, a PB is a PB, and I feel somewhat nauseous now.

[Mister_C]

12.12.08
Been doing a fair bit of strength work lately, so time to measure progress with Crossfit Total:
Squat
1 @ 85kg
1 @ 95kg
1 @ 100kg New PB

Press
1 @ 45kg
1 @ 50kg
F @ 52.5kg

Deadlift
1 @ 140kg
1 @ 150kg
1 @ 155kg = PB

Total: 305kg
Soundtrack - Chemical Brothers, "Come With Us."

Notes:
Finally got that 100kg squat - been after that for ages.
Press was below PB of 55kg - not surprised as my left shoulder has been twingey of late.
Total is 20kg up on last time. Very pleased all in

[tick88]

Nice lifting misterC -

C for cyborg no?

When you in next wk, I have a CD for you?

[Mister_C]

LOL @ cyborg. No mate, it stands for "crap at overhead pressing!"
I'm there Tuesday - hope you can make it then mate.

[Mister_C]

13.12.08
Short and sweet this morning prior to the FK Christmas meet-up; another WOD from the Crossfit archive (21st March 2004):
Run 400m (treadmill)
21 thrusters @ 15kg DBs
3 rounds
11:44
Soundtrack - Cage the Elephant, "Cage the Elephant."

Notes:
Nasty little sucker, that.
My time was slowed by my lower back which tightened up a couple of times during the thrusters - as if thrusters weren't unpleasant enough.

[Mister_C]

14.12.08
Was out in the shed again this morning to try another CF Archive routine (29th Feb 2004
15 push-jerks @ 42.5kg
30 squats
AMRAP in 20m
8 rounds plus 8 push-jerks
Soundtrack: The Cult, "Pure Cult."

Notes:
Hard, hard routine that. Think the only set of push-jerks I did straight through was the first one.
Finished off with a few ring muscle-ups.

[Mister_C]

15.12.08
If it's Monday then it's squat day for me:
5 @ 70kg
5 @ 75kg
5 @ 80kg
5 @ 82.5kg - new 5RM
5 @ 85kg - and another
Soundtrack - Eminem, "The Eminem Show."

Notes:
Pleased with the PB - squats are going well. Last night I actually looked forward to doing them too.
Upper body is fairly fried from the last few days, so left it there.