Mister C's log

[Mister_C]

16.12.08
CF Reading last night.
Started with deadlifts:
3 @ 50kg
3 @ 100kg
3 @ 120kg
3 @ 130kg
3 @ 142.5kg - PB @ 3 reps

Then metcon time:
Run 8 lengths of hall (20m length), vaulting over box (4 feet-ish) every other length
8 burpees
10 rounds
16:42

Notes:
Pleased with the dead PB, just went for it.
Metcon time should have been faster, but with 9 guys using one box there was a fair bit of waiting about.


17.12.08
Got my first ring muscle-up the other day, so time to test it out with "Death by muscle-up:"
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.
4 rounds plus 3 muscle-ups in the next.

Finished with 100 situps (Abmat, anchored feet):
3:00


Notes:
Was aiming for 4 rounds, so job done. Even better considering I missed my second muscle-up and fell off the ring. Thought I'd done myself some damage, but jumped back on the rings and carried on with non ill effect.
Very different beast, the ring muscle-up. Would like to know how I'd get on doing that routine on a bar - much better I suspect.
Arms are killing me now.

[Mister_C]

18.12.08
Rest day - hung over, and very sore from muscle-ups.


19.12.08
Back to it this morning with a 2-parter:

Push-jerk:
1 @ 50kg
1 @ 55kg
1 @ 60kg
1 @ 65kg
1 @ 70kg
F @ 75kg
1 @ 72.5kg = PB

Finished with Annie:
50-40-30-20-10
Double-unders
Situps
6:51

Soundtrack - Therapy?, "Troublegum." Nice one Thong.

Notes:
Not sure what happened with the jerks - 70 felt good, but 75 didn't happen, dropped the bar and broke a floor panel in the shed! Think I had the strength, just technique let me down which meant I lost confidence to go for it again. Next time...
Annie time is 9 seconds off PB, but not surprised since this as the first time I'd done the situps with the Abmat - greater range of motion, and generally harder. Still did all sets of situps unbroken.
Double-unders felt good - got 46 in the first round, so close to the 50.
Good little session in all.

[Mister_C]

20.12.08
Did the Warrior Training WOW this morning:
10 Getups @16kg KB
25 pullups
10 Getups
50 pushups
10 Getups
75 knee hugs
10 Getups
100 squats
10 Getups
20:11
Soundtrack - Disturbed, "Ten Thousand Fists."

Notes:
Time is over 1 & 1/2 minutes faster than last time (New Year's Day), but I'm not that pleased. The whole thing felt laboured - woke up feeling tired, stiff and cranky, and it showed in the workout. Should have got well below 20, but there we go, job done.

[Mister_C]

21.12.08
Quick one this morning, another go at Karen:
150 wall ball shots @ 7kg ball
7:40
Soundtrack - Beastie Boys, "Licensed to Ill."

Notes:
Cr@p
Time was 1:15 longer than PB - was shooting for sub-6 today. No idea what happened.

[Mister_C]

It's been a strange few days...

22.12.08
Rest day - quads were absolutely obliterated, could barely walk.

23.12.08
Quads still stiff, but had to go to the last CF Reading of the year.
Started with the Bleep Test - got to level 11 before my lower back started to stiffen up, so gave up then. Could certainly do better than that with a back that worked. Think I was leaning back to (take the pressure off my quads, so the back took the brunt of it.
Had some rest, then started the WOD:
5 hang clean pulls @ 20kg
10 thrusters @ 20kg
15 alternating KB swings @ 16kg
AMRAP in 20m.
Did 2 rounds, back stiffened again, tried a few alternatives to the swings but by then my head had gone and I just left it there.
Bunch of arse really.


24.12.08
Woke up feeling OK, so time to catch up on my squats:
5 @ 75kg
5 @ 77.5kg
5 @ 80kg
5 @ 80kg
5 @ 82.5kg
Finished off playing with ring muscle-ups in advance of tomorrow.
Soundtrack: AC/DC - 9 albums mixed up.

Notes:
While no PB on the squats, I'm pleased with this session for 2 reasons:
i - my first decent session in a while;
ii - 2 weeks ago my 5RM was 80kg, and today I was working consistently at a level at or above that.
Bring on the special Christmas workout tomorrow!

[Mister_C]

25.12.08
Time for the Christmas workout suggested on Rosstraining by Leeroy:
25 renegade man-makers @ 15kg DBs
12 muscle-ups
2008m (or so) run
20:52

Notes:
B*gger! Was shooting for sub-20.
Man-makers and muscle-ups took about 5 & 1/2 minutes each, so the run wasn't desperately fast.
2 misses on the last M-U, which hurt more than the others put together.
And here's me doing them:

[Mister_C]

26.12.08
Time to work off a little of yesterday's calorie-fest with a nice simple one:
100 overhead squats @ 42.5kg
9:45
Soundtrack - Guns 'N' Roses, "Chinese Democracy."

Notes:
Glad to get sub-10 on that - hurt a lot.
Think it may be a while before I do O/H squats...

[Mister_C]

27.12.08
Icy cold this morning, time to have another go at Nicole:
Run 400m
Max reps pullups
AMRAP in 20m
7 rounds, pullups were: 21|15|11|12|11|12|2(bell went off)
In total, 7 rounds with 82 pullups.
Soundtrack: AC/DC - "If you want blood."

Notes:
That's 1 round and 2 pullups less than time (19th May). Not too fussed though, as the route for the run was longer this time, and density of pullups was better. Thinking back, my kipping technique was very ragged, so clearly needs more concentration, as I know I can do better than this.
Bloody cold though!

[Mister_C]

28.12.08
Another cold morning, another CF Archive routine (19th February 2006):
15-12-9-6-3
Deadlifts @ 85kg
Handstand pushups
Vertical leap, 1 foot above reach
13:56
Soundtrack - Chemical Brothers, "Come with us."

Notes:
Underestimated that one - I thought sub-10 would be no problem. Wrong!
Deadlifts felt good, and I enjoyed the jumps, but the HSPU were a real grind. Think the 9-odd pounds I've put on in the last 6 weeks just came back to bite me on the arse for the first time!

[tick88]

Mister C,

dude, 5 days training over Xmas and counting...

Mister C for Mister CFC....


Mister Chris F'kin-relentless Chapman

That should be your CrossFit games name

[Mister_C]

LOL, thanks mate. ;D


29.12.08
Time for my weekly appointment with squats:
5 @ 80kg
5 @ 80kg
5 @ 80kg
5 @ 85kg
5 @ 86kg - new PB by a whole kg - woop!

Notes:
Not bad for the morning after a night on the Guinness. Approached this with no enthusiasm at all, and the first 2 sets were a real grind. On the third set I thought it was going well, so banged the weight up to my 5RM, then thought I'd knock it up a tiny bit more. Very pleasing. Upper body was all kinds of sore from the previous few days, so left it there.

30.12.08
Rest day

[Mister_C]

31.12.08
That rest day sorted me right out, so got up this frosty morning with lots of enthusiasm. Since it was my last workout of the year, it had to involve my greatest training achievement of the year, muscle-ups. Got this one from the CF Archives, 19th August 2004, the day my twins were born:
2 minutes muscle-ups (rings)
2 minutes squats
As many reps as possible per interval, 5 rounds.
Muscle-ups: 6|2|4|4|2 = 18
Squats: 97|90|94|85|83 = 449

Finished with Tabata situps: 14|14|14|13|13|13|13|14 = 108

Soundtrack: Ipod Shuffle mix - AC/DC, Disturbed, The Cult etc.

Notes:
Muscle-up numbers were a bit lower than I'd have liked, although the first round was pleasing. Final round number shows I just hit failure and that was that. Good workout though, and in all a great training year.

[Mister_C]

1.1.09
Started off the year this morning with a quick deadlift session:
5 @ 100kg
5 @ 110kg
5 @ 120kg
5 @ 125kg
5 @ 130kg - new 5RM
Soundtrack - Disturbed, "Indestructible."

Notes:
That's 2 strength sessions on the bounce that I've done with a hangover and got PBs.
So, New Year's Resolution, get pissed more...

[Mister_C]

2.1.09
Short on time, so:
50 burpee-pullups for time
8:31

Notes:
Bunch of f*cking ar$e. This time is only a minute slower than when I did it with a weighted vest on, and nearly 2 minutes off my PB. No idea what happened, just didn't perform.
Maybe this extra bodyweight is affecting my metcons more than I thought...

[Mister_C]

3.1.09
2 things I'm not much cop at, ring dips and full squat cleans, so clearly it was time for a crack at Elizabeth:
21-15-9
Cleans @ 60kg
Ring dips
22:50
Soundtrack - Therapy?, "Troublegum."

Notes:
I was so close to quitting about 8 reps into the first set of cleans, but gave myself a mental slap in the face and told myself I was going to finish irrespective of the time it took. Performance has not been so great lately, so it was time to suck it up, and suck it up I did.
The weight of the cleans meant that it was basically a strength workout for me. Did most of them in 2s and singles, but did manage a new 3RM at the start.
Ring dips were comparatively easy - was very pleased to knock out the last set in one go.
Overall, not a great time, but it was my first go at "proper "Elizabeth" and great from a psychological viewpoint.