Mister C's log

[Mister_C]

4.1.109
Bloody hellfire it was cold this morning, so stayed in the shed and did:
30-25-20-15-10-5
KB swings @ 24kg
Situps
7:58

Notes:
7 seconds off last time, but this time situps were with the Abmat. Looking back, the last time I did this (5th September) all sets of swings were unbroken. However, this time I had to break up the 25 and 20, as my grip was suffering. Not sure if this is due to yesterday, or to the fact that I had gloves on which made it a little harder to hold. Either way, next time if my grip holds up I should p*ss all over my best time.

[Mister_C]

5.1.09
Noticed last week that my 5RM for squats had become higher than my 3RM, so today it was time to do something about it.
Squats:
3 @ 80kg
3 @ 85kg
3 @ 87.5kg - new 3RM
3 @ 90kg - and another
3 @ 92.5kg - and another

Finished with:
5 pullups w/20lbs vest
5 ring pushups (feet higher than hands) w/20lbs vest
AMRAP in 10m
8 rounds + 5 pullups + 3 pushups

Soundtrack: G'N'R, "Chinese Democracy."

Notes:
Another week, another strength PB. Shows how poor I was to begin with!
Was shooting for 10 rounds in the finisher, but it got very hard very quickly. Guess with my increased BW I was already wearing my own weighted vest before I put the Newitts one on! ;D

[jules]

Hey Chris

Good going,you been eating the spinnach?!!

Love the photo in the garden,interested to know what your neighbours think of you!! ;D

Happy New Year

Jules

[Mister_C]

Good to see you last night Jules.
I imagine the neighbours love me when I'm up at 7am grunting and using a sledgehammer!

6.1.09
Back to CF Reading tonight, good to see everyone.
Started off with thrusters:
3 @ 30kg
3 @ 40kg
3 @ 50kg
3 @ 55kg - new 3RM
3 @ 60kg - and another

Then:
Run 2 lengths (about 40m)
6 inverted burpees
8 thrusters @ 16kg KB
10 KB woodchops @ 16kg KB
AMRAP in 20m
7 rounds plus run, burpees and thrusters

Notes:
Pleased with the thruster PB, although the 60kg was a bit wobbly.
Inverted burpees were fun but hard.
KB woodchops are kind of like asideways swing, didn't really get on with them.
Hard metcon that, but a great session in all. Got some really good tips from Andy on ring muscle-ups too.

[Mister_C]

7.1.09
Bit warmer today in the shed.
Started off with shoulder press:
5 @ 35kg
5 @ 40kg
5 @ 45kg
5 @ 45kg
5 @ 45kg

Then "Christine:"
Row 500m
12 deadlifts @ BW (75kg)
21 box jumps @ 24"
3 rounds
12:14 - PB

Soundtrack: Jay-Z/Linkin Park, "Collision Course," then AC/DC, "The Razor's Edge."

Notes:
Pressing was 2.5kg off PB, but I'm not surprised - not done much of it lately, and I suck at it anyway!
Christine time was 2 seconds(!) faster than last time, but deadlift was heavier by 5kg, and the box was higher. A PB is a PB, and given the current state of my conditioning routines, I'll take 2 seconds.
Is AC/DC's "Thunderstruck" the best rock song ever? Gotta be close. Love it!

[jules]

No sorry Chris,Led Zeplin 'whole lota love' is ;D

Jules

[paulo]

Your both wrong - it's 'Freebird' by Lynyrd Skynyrd!!!

[Mister_C]

;D


9.1.09
Up very early this morning, 'twas dark and frosty:

30 (ring) muscle-ups
13:43

Finished with:
50m lunge walk with 25lbs DBs
Didn't time this, just wanted to give my legs something to do!

Soundtrack: Sasha & John Digweed, "Communicate (Disc 1)

Notes:
That wasn't actually meant to 30 M-Us for time; it was meant to be 10 minutes of M-Us, then another workout. But, I got to 10 minutes having done 23 M-Us, and felt strong, and thought I'd just do the 30. Time was not spectacular, but I'm very pleased because it's the first time I've done more than 18 ring M-Us in one workout. I've also progressed to 30 on the rings much faster than I did on the bar, which makes it doubly pleasing.

[Mister_C]

10.1.09
Not done any running for a while, so time for another go at Nancy:
Run 400m
15 overhead squats @ 42.5kg
5 rounds
14:52

Finished with:
100 situps (Abmat & anchored feet)
2:42 - unbroken

Soundtrack: Sasha & John Digweed, "Communicate (Disc 2)

Notes:
Nancy time is 2 minutes slower than PB, but this was the first time I've done it with recommended weight. PB time was with half that weight , so happy with a sub-15 here; gives me something to beat next time around too.

[Mister_C]

11.1.09
Had Mark T over this morning for a bit of a rushed session.
Started off with hang power clean:
1 @ 50kg
1 @ 60kg
1 @ 70kg
1 @ 75kg
1 @ 80kg
1 @ 82.5kg - PB, on the third attempt

Finished with the CF N-E England "Welcome" workout:
15-12-9
Burpees
KB swings @ 32kg
Ring dips
6:25

Soundtrack - AC/DC, "The Razor's Edge."

Notes:
Good to see Mr T again, he was in fine form with his lovely new pink bike! No joke, it's very pink.
Pleased with the clean PB, didn't think it was coming in truth.
That "Welcome" workout is, as Chet once wrote, "a wee rascal."

[Andy]

great couple of days training mate and congrats on the PB. 2 minutes with twice as much weight is brilliant work fella.

[Mister_C]

Cheers Coach, going well at the mo.

12.1.09
CF Reading tonight. Started off with back squats:
5 @ 40kg
5 @ 60kg
5 @ 70kg
5 @ 80kg
5 @ 85kg

Then the WOD:
20 KB swings @ 16kg KB
30 pushups
40 situps
30 squats
5 rounds
16:38

Notes:
Not quite a PB on the back squats, but the first time I've done them with an Oly bar. I usually do them with a 5-foot bar, and the extra foot each side made for extra wobble, so more for the stabilisers to do.
Metcon was fun, legs and abs feeling it today.


13.1.08
Rest day.

[Mister_C]

14.1.09
Kept it simple in this morning's fog:
30 Mr. Spectaculars for time
Used 16kg KBs, and wore 20lbs vest.
9:21
Soundtrack - Cage the Elephant, "Cage the Elephant"

Notes:
Underestimated that one, bloody hard work!
Tried to press the KBs as far as possible, but as fatigue set inevitably push-presses/jerks set in.
Next time I might try 50 for time without the vest - good to find a new movement to spice things up.

[Mister_C]

15.1.09
Had to be quick this morning, so used a favourite routine from last summer:
5 muscle-ups
50 squats
4 rounds
?:?? - zeroed the watch partway through

Finished with 100 situps (anchored and Abmat)
2:50

Soundtrack - Rage Against the Machine, "RATM."

Notes:
If I had to guess a time for that, I'd put it at about the 6-minute mark - felt pretty fast. But what was really pleasing was the breakdowns of the sets. First one was 5 on the bounce, all the others were a 3 and a 2. This is particularly pleasing because until yesterday's 10-minutes-p*ssing-about-on-the-rings session, I'd never even done 2 consecutive M-Us without having to come off the rings and reset. Very very pleased with progress on these.

[Mister_C]

16.1.09
Back to the strength work this afternoon.
Press:
5 @ 40kg
5 @ 40kg
5 @ 40kg
5 @ 40kg
5 @ 45kg

Then deadlifts:
1 @ 110kg
1 @ 120kg
1 @ 130kg
1 @ 140kg
1 @ 145kg
1 @ 150kg
1 @ 155kg
1 @ 157.5kg - new PB

Soundtrack: Chemical Brothers, "Exit Planet Dust."

Notes:
With the press, I'm doing the same as I have done (and will continue to do) with squats, a weekly 5 x 5 session starting lowish. If it works as it did with the squats, the numbers should go up steadily. 45kg is 2.5kg below PB for this.
Nearly didn't bother with the deads - thought "My deads are OKish, no need to work them too often. Then started to muck about with the bar, they went up nicely, got to 155, it was a struggle, then something in me just went "F*ck it, I'll give a new PB a go nothing to lose." Rather glad that I did.