|
Post by Mister_C on May 16, 2008 7:39:18 GMT
16.5.08 Thought it was about time I had a go at "Nate:" 2 muscle-ups 4 HSPU 8 KB swings @ 32kg As many rounds as possible in 20 minutes. 12 rounds plus 1 muscle-up (just - was pushing up from the bar as the Gymboss went off). Notes: that's the closest I've been to a visit from Mr. Pukie for a while. Going into this I thought I'd be doing really well to get 10 rounds, so I'm delighted with 12. ![:D](//storage.proboards.com/forum/images/smiley/grin.png) Triceps feel like they've been blowtorched. I do like swinging that big KB though... ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
|
|
|
Post by Mister_C on May 17, 2008 11:40:01 GMT
17.5.08 2 exams today, so definitely time for a trip to the gym between them - Concept II intervals for me: 1000m row (3m56.1) - 2 minutes rest 750m row (2:55.0) - 90 seconds rest 500m row (1:56.8) - 1 minute rest 250m row (0:54.6) - 30 seconds rest 250m row (1:01.1) Done Notes: beat all my times from the last time I did this routine, except the last 250m. Don't have the times with me, but will edit them in later. Good routine, leaves you pretty spent. ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
|
|
|
Post by Mister_C on May 17, 2008 15:04:48 GMT
Don't have the times with me, but will edit them in later. Done now.
|
|
|
Post by glasshousebc on May 17, 2008 19:01:13 GMT
Awesome times on the rows buddy
|
|
|
Post by Mister_C on May 19, 2008 7:38:00 GMT
18.5.08 Rest day - sore, run-down and knackered. 19.5.08 Back to it this morning with a double-header: A - 1RM clean & jerk: worked up to disappointing 65kg. B - First go at Crossfit's "Nicole:" 400m run Max set pullups As many rounds as possible in 20 minutes 8 rounds with pullups in sets of 14/10/11/10/10/10/8/11 Notes: disappointed with the C&J - really wanted to get my bodweight (70kg) overhead but failed at 67.5 Happy with the "Nicole" performance though - struggling to move my arms now.
|
|
|
Post by Mister_C on May 20, 2008 7:19:04 GMT
20.5.08 Another lovely morning, another CF girl - "Annie:" 50-40-30-20-10 Tuck jumps Situps 8m 31s
Notes: should be double-unders rather than tuck jumps (which are the "official" CF sub for D-Us), but if I'd used double-unders I'd have counted my time in hours or possibly days! ;D Not too bad that one, which suggests to me that I may not have worked hard enough...
|
|
|
Post by Mister_C on May 21, 2008 10:47:45 GMT
21.5.08 Thought I'd celebrate the end of my exams with a double-whammy: A: 30 muscle-ups for time (bar) 8 minutes 6 seconds - knocks 3 & 1/2 minutes off my previous best ![:D](//storage.proboards.com/forum/images/smiley/grin.png) Recorded some splits on this for future reference: 15 - 3:20 20 - 4:41 25 - 6:35 B: "Jonescrawl:" 10 deadlifts @ 80kg (115% BW) 25 box jumps @ 24" 3 rounds 5 minutes 55 seconds - not the fastest I've done this but 10kg heavier than ever before. Fun ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
|
|
|
Post by Andy on May 21, 2008 12:26:28 GMT
mate you are a machine on the muscle ups. absolutely smashed your pr and I like the look of jonescrawl. Congrats on finshing exams buddy
|
|
chet
Full Member
![*](//storage.proboards.com/forum/images/stars/star.png) ![*](//storage.proboards.com/forum/images/stars/star.png)
Posts: 227
|
Post by chet on May 21, 2008 19:09:14 GMT
mate you are a machine on the muscle ups. absolutely smashed your pr and I like the look of jonescrawl. Congrats on finshing exams buddy Aye..wot he said ;D Nice one bud
|
|
|
Post by Mister_C on May 23, 2008 7:37:45 GMT
Cheers gents ![:D](//storage.proboards.com/forum/images/smiley/grin.png) 22.5.08 Rest day - managed to fill it by eating ice cream and a burger, going to see Indiana Jones, buying a Wii and playing it rather a lot. The boxing it brilliant! 23.5.08 Thought I'd have a go at yesterday's CF WOD. Did it Davie-style, increasing the weights each time: 3 x deadlift Max set HSPU 5 rounds: 1 - 100kg/9 HSPU 2 - 110kg/6 3 - 120kg/7 4 - 125kg/5 5 - 130kg/5 Finished off with a couple of sets of weighted pullups at 15kg, nothing really to write home about.
|
|
|
Post by Mister_C on May 24, 2008 8:39:26 GMT
24.5.08 Conditioning out in the sunshine this morning with a variation on Ross' "Sweet 16:" 4 minutes Tabata KB (24kg) swings 4 minutes Tabata squats 4 minutes Tabata sledgehammer swings 4 minutes Tabata pushups straight through for 16 minutes of fun.
Notes: felt heavy and sluggish today. Put that down to soreness from yesterday, a very late night playing the Wii, and a couple of glasses of wine last night. Still, got it done, that's what counts.
|
|
|
Post by Mister_C on May 25, 2008 7:37:12 GMT
25.5.08 In the shed this grey, drizzly morning for another crack at Eva T's Austere Workout: 10 sandbag shoulders 20 rope pullups 10 (getup + 2 snatches) @16kg KB 2 rounds 11 minutes 07 seconds - beats my PB on this by 40 seconds.
Noets: those rope pullups hurt!
|
|
|
Post by Mister_C on May 26, 2008 18:28:52 GMT
26.5.08 Met up with Schwinners, Markt and Andy at the TNT gym in Reading. Had a go at the "Filthy Fifty:" 50 box jumps (24") 50 jumping pullups 50 KB swings @ 16kg 50 walking lunges 50 knees-to-elbows 50 push-press @ 20kg 50 back extensions 50 wall ball @9kg 50 burpees 50 double-unders For time: Andy: 28:30 (tuck jumps for double-unders) Me: 28:34 (subbed supermen for back extensions and tuck jumps for double-unders) Markt: 33:12 Schwinners: 36:00
|
|
|
Post by Andy on May 27, 2008 19:06:48 GMT
|
|
|
Post by Mister_C on May 28, 2008 21:09:08 GMT
27.5.08 Rest day - needed it after 4 days hard training. 28.5.08 Crossfit Reading tonight. Worked on some pullups and Turkish Getups, then into this little circuit: 4 lengths of the hall (20m each) bear crawl 8 burpees 16 wall ball shots (9kg) 32 KB (16KG) sumo deadlift high pulls 5 rounds for time 26 minutes 39 seconds Notes: that was really f*cking brutal! Great session, and I created a superb sweat angel at the end. ![:D](//storage.proboards.com/forum/images/smiley/grin.png) Andy shot some videos and stills - will stick up links to this later.
|
|