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Post by Andy on Mar 22, 2008 17:50:16 GMT
Slightly busy at the moment so this may not be updated everyday.
Updated from last couple of weeks
12.3.8 Grace - 5.20 as rxd
13.3.8 Fran - 7.04 as rxd
16.3.8 away so has to use hotel gym 100 db BP 22's - 7.10 100 db DL 22'2 - 4.56 25 db snatch left 25 db snatch right
20.3.8 Randy 7.44 as rxd not a great time but first time at this 12, 9, 6 DB/Burpee/pull up 12.5's 6.15. was smoked after this rowing 6 tabata intervals - calories 7 7 7 7 7 7 really smoked after this
22.3.8 21, 15, 9 90 kg DL, 50 kg BP - 2.53 5 minutes rest again - 3.39 my forearms and tris were in pieces after this
Will update when possible.
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Post by Andy on Mar 27, 2008 18:17:09 GMT
26.3.8
Trained up with the guys in Manchester
Front squat 5 5 5 5 5 for 5 rep max = 100 kg (have to use crossed arm racking position due to injury) Push Press 5 5 5 5 5 for max weight = 70 kg (only 2 sets completed due to time)
Then AMRAP in 12 minutes
Pullups 7 Push press 9 - 40 kg Front squat 12 - 40 kg
6 rounds
quads = wrecked
Have a sesison booked in with Mister C tomorrow. It's all good
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Post by Andy on Mar 30, 2008 19:38:20 GMT
28.3.08 Met up with Mister C. Did this workout:
Player 1 rows for 60 seconds Player 2 does one exercise from the list for 60 seconds. Exercises can be done in any order. Swap places after each minute, 30 seconds to change places and records reps/metres. Keep going until each player has done all the exercises and 7 stints on the rower. Exercise list: Pullups: Andy 20, Chris 21 Burpees: Andy 26, Chris 22 Pushups: Andy 50, Chris 45 Squats :Andy 57, Chris 49 KB snatch LHS: Andy 25, Chris 23 Wall ball (9kg ball): Andy 20, Chris 25 KB snatch RHS: Andy 20 Chris 23 Rowing distances: Andy: 285, 273, 266, 271, 247, 257, 256 Chris: 240, 224, 245, 212, 236, 231, 233
Great little workout which creeps up on you.
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Post by Andy on Apr 1, 2008 6:20:27 GMT
31.3.8 Some strength stuff today as i've neglected strength a bit over the last month. Squat, bench and deads 5x5 on squats and deads and 3x5 on bench. Working up to 5 rep max s 80, 100, 110, 120, 130 b 80, 100, 110 d 115, 135, 160, 180, 190 stopped on 4 as form went slightly. Pretty pleased with session as been away from strength for a bit tried putting these on a gallery but I am useless and didn't know how. 130 squat www.youtube.com/watch?v=7STJB-SZHQQ180 dead www.youtube.com/watch?v=UZDLfJfuEUo
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Post by Mister_C on Apr 1, 2008 9:57:50 GMT
That's some heavy lifting there mate, nice one.
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Post by Andy on Apr 2, 2008 9:43:46 GMT
1.4.8
Quads still sore from yesterday so couldn't do much.
got rings through so snuck in a quick ten minutes while at work. After some frustrating time taken to work out how to hang them managed a couple of Mu's and finished with some dips and PU's. These are going to be much fun.
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Post by Andy on Apr 4, 2008 11:11:52 GMT
4.4.08 Went over to Mister C's to borrow some KBs for the launch of Crossfit Reading. Sneaked in a little workout of: 21-15-9 2KB clean & jerk (16kg KBs) Pullups For time: Andy: 6m55s Chris: 7m56s Finisher: Player 1: Farmer's walks - 1 x 32kg KB in one hand, 2 x 16kg KBs in the other Player 2: sledgehammer swings until P1 is done Switch over, 5 rounds of that lot.
Notes: Brutal little workout. Farmers walk seems much easier the quicker you go so tried to run as much as possible. Tried some bar MU's. absolutely hidious trying to get them on that bar. Have no idea how Chris manages it - very painful on the wrists. Cheers fella enjoy your holiday.
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Post by Andy on Apr 6, 2008 17:43:41 GMT
5.4.8
A.m. 30 minutes bent over rolling an ever increasing snowball round the close. Great work for the glutes, not so great on the back.
p.m.
some ring and handstand PU work followed by
10 lengths badminton court 10 16kg kb press L 10 16kg kb press R 10 24 inch box jumps 10 pull ups
5 rounds for time 11.33
finishers 20 KTE's 10 heel clickers 4 lengths basket ball ct 9kg med ball clean press and throw.
have not been doing much running lately so added a bit in. Med ball stuff was great for some power work.
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Post by Andy on Apr 10, 2008 16:06:04 GMT
8.4.8
Some spare time waiting for client so played around with some OHS and pullups. Really want to work on OHS.
OHS 3 sets - 40kg x 8 Pullups 3 sets x 6 all pulling up so that bar is mid stomach.
9.4.8
Away with work so had to make use of hotel gym.
starter
3 rounds max reps push ups and pulls up.
1, 50 push 12 pull 2, 20 push 7 pull 3, 16 push 10 pull
Then
10, 9, 8,..........1 push ups and pull ups alternating between the 2
6.54
Pullups suffered from the day before's antics.
Note: never have seafood from a hotel again. Had mussels for starter and have food poisoning - joy
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Post by Andy on Apr 14, 2008 21:22:21 GMT
13.4.8
Ended up playing rugby. Not planned but good fun.
14.4.8
3 rounds with Kelly
14.48
Not a great time but after yesterdays rugby i'm o.k. with it.
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Post by Andy on Apr 17, 2008 17:23:12 GMT
17.4.8
3 handstand push up 6 ring pull ups 9 lengths hall = 181 meters 12 wall ball (basketball backboard) 15 sandbag burpee clean and throw (20kg sandbag)
3 rounds
15.31
ouch. I am loving my new sandbag but those hurt today. Worst bit of the workout by far.
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Post by Mister_C on Apr 17, 2008 18:54:58 GMT
Nice routine mate, looks painful.
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Post by Andy on Apr 17, 2008 19:48:06 GMT
My lungs were burning at the end of this. More so than alot of the latest ones. Really nice workout though.
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Post by Andy on Apr 20, 2008 18:04:12 GMT
20.4.8
Angie
100 pull ups 100 push ups 100 sit ups 100 squats
For time
18.14
Not a great time bud I did have a few beers last night and haven't eaten great this weekend so pretty pleased just to do it. Pull ups felt very weak today.
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Post by Mister_C on Apr 20, 2008 20:23:31 GMT
Blimey, nice effort on Angie mate. I'd say that was a pretty good time.
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