ben
Full Member
Posts: 127
|
Post by ben on Jun 8, 2008 10:59:34 GMT
Awesome workout mate, gotta try this one!
|
|
|
Post by glasshousebc on Jun 8, 2008 11:15:28 GMT
That was a killer workout, cream crackered just watching the vid!!
Great work there!
|
|
|
Post by Mister_C on Jun 9, 2008 11:16:34 GMT
Cheers lads 9.6.08 Was getting bored sitting about making tea for builders, so I thought I'd have a quick go at "Annie for crap skippers" again: 50-40-30-20-10 Tuck jumps Situps For time 7:58 - takes 33 seconds off my last attempt 6 hours to recover before CF Reading tonight - let's hope there are no situps involved...
|
|
|
Post by Mister_C on Jun 9, 2008 19:15:12 GMT
9.6.08 - 6pm Crossfit Reading tonight - scaled "Kelly:" Run 19 lengths of the hall (400m) 30 wall ball @ 9kg 30 box jumps @ 24" 3 rounds for time 15:57
Notes: last time I did this my time was 14:02, so this was a real disappointment. I put it down to the heat in the hall, which was like a f*cking oven! Also, this morning's shenanigans may have had something to do with it.
|
|
|
Post by Mister_C on Jun 10, 2008 7:11:37 GMT
10.6.08 Thought I'd get today's training done early as it looks like a scorcher: A - 30 muscle-ups (bar) for time 6:31 - beats my PB by 1:35 I recorded splits at 10, 15, 20 & 25 but then George (age 3) rubbed them off the board . I do remember that I did 10 in 1:11, pretty much non-stop. B - deadlifts 3 @ 100kg 3 @ 110kg 3 @ 120kg 3 @ 125kg 3 @ 130kg - pretty much 3 singles, these Notes: for the PB - do I get extra points for wearing shades? for George
|
|
|
Post by Mister_C on Jun 12, 2008 9:34:12 GMT
11.6.08 Rest day - except for the Crossfit London KB Seminar. Went through the swing, snatch, clean, press, push-press, getup, windmill and a few other lifts. Also did some core stuff, including the hollow rock. . In all, a great session. Andrew's a great teacher and runs a thoroughly informative and enjoyable class, so much so that I'm going to sign up for the Olympic lifting class in 2 weeks time. I recommend his classes highly. 12.6.08 After yesterday it had to be KB stuff today really didn't it? Started off with snatches, working on the points Andrew addressed yesterday to get my technique as efficient and effective as possible: did snatches at 12, 16, 24 and 32. Then: 21-18-15-12-9-6-3 SDLHP @ 32kg KB Jerk @ 2 x 16kg KBs For time - 11:10 Finished off with some Getups.
|
|
|
Post by Mister_C on Jun 13, 2008 8:07:42 GMT
13.6.08 Was due to have a go at Ross' "Waterballing," but the builders have turned the garden into a swamp and I didn't fancy turning an ankle, so thought I'd do Crossfit's WOD today, "Michael:" Run 800m 50 supermen 50 situps 3 rounds for time 19:08
Notes: think I could have done this faster if I hadn't been using a treadmill. Max speed is only 10mph, and it takes a while to get there. Still, good workout, like that one. RIP Michael McGreevy.
|
|
|
Post by Mister_C on Jun 14, 2008 8:30:42 GMT
14.6.08 In my shed this morning for a nice little two-parter: A - weighted chinups 5 @ 11.3kg/15/20 3 @ 25/30 1 @ 35/40 - PB = 57% BW B - this little bugger!10 hang squat cleans @ 15kg DBs 10 plyo pushups 10 rounds for time 14:13 Notes: A - pleased with that PB, been chasing 40 for a while. Chin was about an inch above the bar (maybe a bit more if I'd shaved off the beard) but I'm claiming it! B - very pleased with my performance here; not for the time, but for the fact that I gutted out the whole thing despite my mind saying things like "this is hard, 5 rounds will do" and "that's 7 rounds in 10 minutes, just do AMRAP in 10." The other part of my mind was saying "stop being a pussy and finish it," and so I did. Very hard routine that. Good session - Steve will be pleased to hear that I got a great sweat angel after it.
|
|
|
Post by Andy on Jun 14, 2008 9:01:19 GMT
That's quality mate both for the pb and that workout. Love the way you tell yourself to shut the f*ck up and get on with it.
|
|
ben
Full Member
Posts: 127
|
Post by ben on Jun 14, 2008 18:18:42 GMT
Awesome PB!
I'm glad it's not just me with the voices in my head!
|
|
|
Post by glasshousebc on Jun 14, 2008 19:42:54 GMT
You're a machine buddy!!!
Sweat Angel?................................ Outstanding!!!
Have a great one, Buddy
|
|
|
Post by Mister_C on Jun 15, 2008 9:32:55 GMT
Cheers lads - think we all get those voices.
15.6.08 Limbs are pretty sore from yesterday, so thought I'd blast my core using Crossfit's WOD from 23rd May: 25 KB swings @ 32kg 25 situps 25 Supermen 25 knees-to-elbows 5 rounds for time 30:46
Notes: that was a toughie in this heat. Situps should have been GHD situps and Supermen should have been back extensions, but had to sub due to lack of gear. Certainly had the desired effect of blasting the core though.
|
|
|
Post by Mister_C on Jun 16, 2008 19:37:34 GMT
16.6.08 Crossfit Reading tonight - got to the hall to be greeted by Andy's happy, smiling face and this on the board - "Filthy Fifty:" 50 box jumps @ 24" 50 jumping pullups 50 KB swings @ 16kg 50 walking lunges 50 KTEs 50 push-press @ 20kg 50 supermen 50 wall ball @ 9kg 50 burpees 50 tuck jumps For time - 24:00, beating my PB by 4:12 Feckin' hard session that, but everyone there kicked some serious arse today
|
|
|
Post by Mister_C on Jun 17, 2008 8:01:15 GMT
17.6.08 Nice and sunny out this morning, just right for my third crack at "Grace:" 30 clean & jerk @ 60kg for time 7:10 - PB Notes: Suppose I should be pretty chuffed here - first time I've done it at the full weight (60kg is 85% BW), and the fastest I've done it at any weight. However, I should have got it under 7 minutes, but I failed on my first attempt at the 30th rep. Originally I was going to do this at my local Cannons (got a free 3-day pass), but ended up in the garden - good thing to, as I think dropped the bar to the floor every rep after about the 5th - think I would have got myself chucked out ;D
|
|
|
Post by Mister_C on Jun 18, 2008 10:10:38 GMT
18.6.08 Top half of me is pretty sore today, so time to torture my legs & core with Crossfit's WOD from Monday: 50 situps 50 tuck jumps 50 situps Walking lunge, 50 steps 50 situps 50 burpees 50 situps For time 13:31 Notes: ooh my stomach! Situps were anchored & Speal-style. Muscle-ups tomorrow, weather-permitting.
|
|