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Post by paulo on Sept 18, 2008 12:19:59 GMT
Have been meaning to start this for AGES - so here goes....
17/09/08
Crossfit Reading at Theale Green School
Warm up
Deadlift technique
Power clean technique
Workout
Deadlifts x 5 Power cleans x 5 Press x 5
AMRAP in 20 minutes
Managed 12 rounds - happier with deadlift technique and lower back isn't as sore as it was after doing last week.
Would also like to make a special mention that I did Angie for the first time last Monday and managed a time of 20:31 - this was with jumping pull ups.
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Post by paulo on Sept 24, 2008 12:40:47 GMT
24/09/08
Busy week with work so far this week but did manage a 5k run yesterday (27mins).
Crossfit tonight and then play catch up through the rest of the week!!!
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Post by paulo on Oct 6, 2008 10:57:19 GMT
24/09/08 Update
Crossfit at Theale Green
Nicole ish
20 lengths hall
Max rep Thrusters
Max Rep Jumping Pull Ups
AMRAP in 20 minutes
Results: 40kgThr 15, 11, 10, 10 JPU 25, 26, 21, 24
Had a cold all last week so not much in the way of anything apart from being ill.
Then 04/10/08
8km Run - sub 55mins Kipping and power clean practise (with 40kg)
Good thing about the cold is that I haven't smoked for over a week now and I'm going to try and keep it that way!
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Post by Andy on Oct 6, 2008 11:41:25 GMT
didn't realise you smoked buddy. That's right, you don't now
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Post by paulo on Oct 6, 2008 12:03:38 GMT
I know - I gave up when I was training muay thai full time but it came creeping back when training started to slip....but I'm now determined to sack it!!!
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Post by paulo on Oct 9, 2008 11:10:40 GMT
07/10/08
Warm Up - 10mins skipping (inc. knee raises, double unders and 10 sec sprints)
Work out - Angie (jumping pull ups) - 17:51
Much improved on last time - now want to work towards some pull ups being standard.
08/10/08
Nowt due to sodding work!!!!
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Post by paulo on Oct 21, 2008 13:29:07 GMT
Update
18/10/08
5km run - sub 27mins
20/10/08
8km run - sub 50mins
With work being busy running is the easiest thing to fit in - back to Crossfit this Wednesday thank God!!!
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Post by jules on Oct 21, 2008 15:47:30 GMT
Hey Paulo Been busy huh? Are you still doing Grim Challenge?? See you Weds Jules
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Post by paulo on Oct 23, 2008 10:52:13 GMT
Yup - still on for the Grim-ness!!!! ;D
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Post by paulo on Oct 23, 2008 10:57:42 GMT
Update 22/10/08
Warm up
Kettlebell technique work
Russians Americans Clean & Press Rack positioning Snatch
WOD
25 Sit Ups 50 American Swings 25 Push Ups 50 Clean & Press 50 Burpees 50 Russian Swings 50 Rack Squats 50 Lengths (1K) 50 Box Jumps
Time = 25.49 12kg KB 24" box
Really enjoyed that session - haven't done a lot of work with the kettlebells before but really got into it.
WOD was going well until it came to the lengths were I lost a lot of time....good to put all the new techniques into practise though!
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Post by paulo on Oct 27, 2008 12:50:27 GMT
Update 26/10/08
Zone chat with Andy - which I'm planning to put into practise from today. After which we did the following:
10 Getups @ 16kg KB Run 400m (20 lengths of the hall) 30 box jumps @ 24" 50 Russian swings @ 16kg KB 20 Getups @ 16kg KB Run 600m (30 lengths of the hall) 40 clean & press @ 16kg KB 50 burpees Run 800m (40 lengths of the hall) 100 American swings @ 16kg KB
(Thanks to Mister C as I pinched the above from his log!!)
34:24 (i think)
Good sesh - Getups are eeeeeeeeeevil!
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Post by paulo on Oct 30, 2008 11:52:28 GMT
Update 29/10/08
Crossfit Reading
Warm Up
GHD Sit Up practise - not done these before - found the technique okay - managed 3 sets of 6 to start off with.
Kipping practise - still haven't quite got it - need to practise more often to get myself to the end of stage 2 and then push off to stage 3.
WOD
4x Thrusters - 36kg 6x KB Swings - 16kg 2x Lengths
Working in pairs AMRAP in 30mins - 2nd person could not start their exercise until 1st person had finished.
Me and The mighty David managed 18 rounds - wished we'd made 20 but good effort.
Now need to find football pitch near home to practise kipping!!!
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Post by paulo on Nov 10, 2008 13:29:57 GMT
Rubbish week last week as only managed 5km run on Sat 8th.
Time 27mins (ish)
A#se!
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Post by paulo on Nov 12, 2008 13:05:04 GMT
Update 11/11/08
Not a lot of time last night so did the following
10x Press Up 10X Sit Up 10X Squats
10 rounds - 8:51
By the way thanks Gareth nicked that routine from your log while I was looking for ideas!
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Post by paulo on Nov 13, 2008 9:19:43 GMT
Update 12/11/08 Couldn't make it to CF (grrrr!) so did this at home instead Warm Up1 min skip 10 Press 10 Squat 3 rounds MainDeadlift x5 Power Clean x5 Press x5 42kg AMRAP in 20mins Just managed 10 rounds - not that great as I managed 12 rounds when I did this last though I was working with 40kg that time (I'm sure 2kg won't have made that much difference ) Power Clean technique still needs a lot of work so will practise with a lower weight before attempting this again.
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