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Post by markt on Feb 10, 2009 9:36:33 GMT
9/2/09 Crossfit Reading
Started with as many burpees as possible in 60 seconds, I managed 21.
Then OHP work, 4x5. I worked up to 5 reps @ 55kg.
Then the WOD: 2 Lengths hall 6 inverted burpees 8 kb thrusters (16kg KB) 10 kb woodchoppers (16kg KB) AMRAP in 20 minutes, I managed 8 rounds and 4 inverted burpees.
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Post by markt on Feb 11, 2009 15:38:02 GMT
10/02/09 ICT9 60 Seconds Burpees 60 Seconds Chinnies 60 Seconds Divebombers 60 Seconds Lunges 60 Seconds Med Ball Slams (10kg Med Ball) 60 Seconds rest 3 Rounds
Then did my daily challenge: Max Burpees in 60 seconds, max sit ups in 60 seconds. 20 burpees and 32 sit ups.
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Post by markt on Feb 12, 2009 9:03:35 GMT
11/02/09
Krav Maga Ground work, getting out of chokes and headlocks on the ground.
Daily challenge: Max burpees in 60 seconds: 18 Max sit ups in 60 seconds: 35 Max press ups in 60 seconds: 39
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Post by markt on Feb 14, 2009 13:30:05 GMT
Had a couple of days off, as I've had a stomach bug.
14/02/09
10 Med Ball Cleans 10 Burpees X7. 10:52
Soundtrack: Slayer - South Of Heaven
I missed 2 days of the daily challenge, so I'll be starting it again on Monday.
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Post by markt on Feb 15, 2009 19:54:46 GMT
15.2.09 Went to MisterC's this morning, and it was all about the dumbbells. Started off with by revisiting this DB complex: 5 deadlifts 5 squat cleans 5 push-jerk 5 front squats. 3 rounds, working up in weight. Did 15kg DBs, 16kg KBs, 20kg DBs. Was meant to be 5 rounds, but on attempting 22.5kg we both had different twinges that led to us leaving that one there.
Moved on to DB power snatch: 1 each side @ 30kg 1 each side @ 32.5kg 1 each side @ 35kg
Finished with this Gym Jones favourite: 5 renegade man-makes @ 15kg DBs 5 knees-to-elbows 6 rounds 8:53
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Post by markt on Feb 17, 2009 9:34:53 GMT
16/02/09
"Fran" 21-15-9 Thrusters and Pull Ups I used a 42.5kg BB, and did band assisted pull ups. 9:18. Chuffed to bits with this. There was some awesome work from all tonight.
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Post by markt on Feb 19, 2009 8:54:26 GMT
17/02/09 Rest day, felt battered from Fran
18/02/09 Krav Maga, knife defences.
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Post by markt on Feb 19, 2009 20:25:54 GMT
500 metre row (I subbed this with 50 SDLHP with a 20kg BB, as per Crossfit.com) 21 Burpees 400 metre run X3 18:02. Shocking, absolutely shocking. Poor performance, felt really lethargic and just had no energy!
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Post by markt on Feb 21, 2009 21:25:25 GMT
21/02/09 10 Cleans @60kg, run 200 metres 9 Cleans @ 60kg, run 200 metres down to 1 clean, run 200 metres.
19:09. This was bloody hard work, I'd like to try it again without the hangover
Soundtrack: Sacred Reich - Ignorance
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Post by markt on Feb 22, 2009 19:39:08 GMT
22.2.09 Went to MisterC's this morning for a bash at Helen: Run 400m 21 KB swings @ 24kg 12 pullups 3 rounds 12:01
Took about 2 minutes off of my previous best. Pull ups are still my sticking point.
Then had the CF Reading Oly lifting seminar. Picked up loads of really useful drills & skills, really helped today! Thanks again Andy
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Post by markt on Feb 24, 2009 8:30:02 GMT
23/02/09 Squat 4 x 5 working to 5 rep max 5@70kg 5@80kg 5@85kg 5@90kg
20 burpees 30 swings 20 sit ups 15 burpees 30 swings 15 sit ups 10 burpees 30 swings 10 sit ups 15 burpees 30 swings 15 sit ups 20 burpees 30 swings 20 sit ups
For time: 17:34. Really tough work, the swings were killer!
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Post by markt on Mar 10, 2009 18:21:52 GMT
Not been too well the last couple of weeks, was under doctor's orders to take it easy! Taking it easy sucks!!
Back to it tonight though with The Filthy Fifty 50 Box Jumps (20" box) 50 Jumping Pull ups 50 KB Swings (24kg KB) 50 Walking Lunges 50 Knee huggers 50 Push Press (20kg BB) 50 Supermen 50 Wall Ball 50 Burpees 50 Double Unders 26:08 A new PB by over 7 minutes!!
Soundtrack: Napalm Death - From Enslavement to Obliteration
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Post by paulo on Mar 10, 2009 18:27:30 GMT
Napalm Death!!!! Wow no wonder you beat it by 7mins!!!!
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Post by tick88 on Mar 10, 2009 22:22:29 GMT
Hi Mark. Napalm Death jeez, are they still going? I love the lyrics 'growl kjaseghkwejbgoweghwelbgwgeb growl'
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Post by markt on Mar 12, 2009 12:04:12 GMT
Aye, they are still going. Great training music.
12/03/09 Krav Maga, choke defences
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