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Post by Mister_C on Apr 23, 2008 10:12:30 GMT
22.4.08
Rest day - needed it after 2 weeks.
23.4.08
Parts of my upper body still sore from Monday/2 weeks accumulation, so had a go at this:
400 metre run
50 squats
4 rounds for time
9 minutes, 34 seconds
Finished with core work:
10-second L-sit
20 seconds rest
6 rounds
Notes: very wobbly legs after that!
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Post by Mister_C on Apr 24, 2008 10:25:26 GMT
24.4.08 After months of putting it off, today it was finally time to have a go at (scaled) "Fran:" 21-15-9 Thrusters @ 35kg Pullups For time - 7 minutes 42 seconds. Notes: now I know why I was putting it off - that was horrendous!  Was prostrate on the floor for a good 3 minutes after that, just trying to slow down my breathing. I was surprised by how much it took out of the grip, as much as anything else. |
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Post by Mister_C on Apr 26, 2008 9:01:30 GMT
25.4.08 Rest day - still felt a bit run down, and think I had something of a "Franover!" www.board.crossfit.com/showthread.php?t=29824 26.4.08 Beautiful morning to get outside and train: A: 30 muscle-ups for time 11 minutes 34 seconds B: 100 yard lunge walk Forgot to start stopwatch.  C: 100 sledgehammer swings 2 minutes 13 seconds Notes: didn't actually intend to do that many muscle-ups! Set my Gymboss to beep once every 24 seconds, which would mean I did 25 in 10 minutes, beating my previous 10 minutes best by 4. But as I got towards the end, they weren't hurting as much as I thought they would, so I just thought "sod it, let's go for 30." And I did. |
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Post by Mister_C on Apr 27, 2008 8:18:04 GMT
27.4.08
Markt over for an early morning session today:
P1: 5 renegade man-makers (10kg DBs)
P2: Knees-to-elbows or med ball planks until P1 is done
7 rounds - 14 minutes 20 seconds.
Notes: both us of tended to alternate between planks and KTEs depending on how shot we were feeling! Good way to start a Sunday.
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Post by Mister_C on Apr 29, 2008 7:45:44 GMT
28.4.08 Went Monday night's 7pm session - report's here: crossfitreading.proboards41.com/index.cgi?board=2&action=display&thread=28&page=1Note: that was a really nasty WOD - think I'm starting to dislike Andy.  29.4.08 Time to christen my shed gym with my first proper go at "Diane:" 21-15-9 Deadlift @ 100kg HSPU For time - 11 minutes, 01 second. Notes: last go at this was a scaled version using 90kg for the deadlift and doing 50kg bench press instead of HSPU - this go was 14 seconds slower, but it was as RX'd. Deadlifts were nasty, especially on the palms which were wrecked after all of yesterday's KB work. Shocked myself in the first set of HSPU's by doing 10 on the bounce!  Like that routine, but I have a feeling I'll be feeling it later. |
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Post by Andy on Apr 29, 2008 7:59:29 GMT
need to get over to your place again mate to see this shed.
Great work on diane. 10 on the bounce is decent in anyones books mate.
Deadlifts would be ok for me but as you saw last night HSPU's need ALOT of work.
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Post by Mister_C on Apr 29, 2008 19:10:04 GMT
Thanks mate - come over whenever you like. Couple of shots of my shed:   |
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Post by Mister_C on Apr 30, 2008 14:48:51 GMT
30.4.08
ICT today in the form of a variation of Ross Enemait's "Dime A Dozen:"
100 rope turns
10 KB (16kg) swings
10 burpees
10 med ball slams
12 rounds
28 minutes 56 seconds.
Notes: bloody hell that was tough! Knew I was in trouble when I was gassing at the end of round one...
For those who don't have "Full Throttle Conditioning," the official version has stretch band pulls instead of KB swings.
I am now officially wrecked - rest day tomorrow for sure.
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Post by markt on Apr 30, 2008 16:34:53 GMT
Awesome mate, top work!
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Post by Mister_C on May 2, 2008 10:58:08 GMT
1.5.08 Rest day - very sore. 2.5.08 Still got a very sore lower back from "Diane," but had to crack on, so did this: 12, 9, 6, 3 Burpee clean & press (13.5kg DBs) Weighted pullup (13.5kg) For time 8 minutes 59 seconds, taking 2 & 1/2 minutes off my previous effort at this Notes: well that fried my arms! Brief and brutal. Had to do strict-as-hell pullups due to my power tower. |
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Post by Mister_C on May 3, 2008 7:55:25 GMT
3.5.08
Gorgeous morning, so in of honour my dear old mother's birthday I had my first crack at the "Filthy Fifty" AKA Chuck Norris(!). Had to make a couple of subs, and where I did I've put the "proper" versions in italics:
50 box jumps @ 24"
50 jumping pullups
50 KB swings @ 16kg
50 lunge walk steps
50 knees-to-elbows
50 push-press @ 20kg
50 supermen (back extensions)
50 wall ball shots @ 7kg (9kg)
50 burpees
50 tuck jumps (double unders)
For time
28 minutes 12 seconds
Notes: filthy indeed! KTEs really slowed me down, and the burpees were just murder! All good fun though, and pleased with the time - I was pushing for under 1/2 an hour.
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Post by Mister_C on May 4, 2008 8:00:24 GMT
4.5.08 - 8am
Short on time this morning, so had to keep it quick:
5 muscle-ups
10 KB swings @ 32kg
5 rounds for time
10 minutes 40 seconds.
Notes: arms are shagged now, as much from this routine as from the last 2 days. Muscle-ups didn't have much pop today - think they are best done the day after a rest day. Think I could and should have done 15 swings each round, as I spent almost all of the time on the M-Us. Will try that next time - good routine though.
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Post by Mister_C on May 4, 2008 16:09:35 GMT
4.5.08 - 5pm
Crossfit WOD:
50 burpees - for each one touch a target 1 foot above your reach.
3 minutes 08 seconds.
Notes: not a bad time judging by the ones in CF's comments, but was shooting for sub-3.
Bedroom ceiling is about 9" above my max reach, so a good firm contact with my whole palm equated to a foot I reckon...
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Post by Mister_C on May 5, 2008 8:02:00 GMT
5.5.08
EIT in the drizzle this morning:
400 metre run
25 situps
25 Supermen
4 rounds
10 minutes 59 seconds
Notes: runs were a bit slower than usual as I had to slow down on the corners to avoid slipping in the wet. Don't like situps!
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Post by Mister_C on May 6, 2008 7:47:52 GMT
6.5.08 Secret Service Snatch TestScored a nice round 160, beating my previous best by 19. Finisher: 5 minutes sledgehammer swings - 188, beating my PPB for this by 6 Notes: blistered my hands up good and proper with those snatches - have noticed that Newitts KBs are quite blistery. So much so that I had to wimp out and do the sledge swings with gloves on Think I've earned me some breakfast now - bring on those scrambled eggs then another day of revision  |
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Was prostrate on the floor for a good 3 minutes after that, just trying to slow down my breathing. I was surprised by how much it took out of the grip, as much as anything else.
Like that routine, but I have a feeling I'll be feeling it later. 
