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Post by schwinners on Mar 6, 2010 9:33:16 GMT
1 MarchPart 1 - RunWeekly run with Dave. Covered 2.5 miles today, in 28:30. Dave didn't stop once and also didn't have to use his asthma pump before (or indeed after) the run. Progress is coming along nicely and we might try for 3 miles next week, and maybe some hill running in a few weeks B) Part 2 - GymnasticsStill a good session, but a little disappointing. The worm came up in the warm up, and I managed to completely forget how to do it and looked a bit of a fool!!! Also failed a few times on muscle ups but got one. Made some good progress on my freestanding handstands on parallettes, and getting closer on the kip up. 2 and 3 MarchEnforced rest. Stupid cold 4 MarchStill wasn't feeling great, but dragged myself to gymnastics. - Muscle ups - seem to have briefly lost my muscle up mojo, but I am working on getting a proper muscle up without kip. - Handstands - balance was poor, will work on this at home - Rope climbing (no legs) - much better now. Was always able to get to the top of the rope but burned my hands coming down. Worked on slower descents and better grip. - Round offs - made great progress on these. Good session in the end after a bad start, and glad I forced myself along. 5 MarchOut to the hills today. Still quite wet at the bottom of the hill so only used the top 2/3 of the hill. Bear crawl up hill x3 Sprint up hill (really concentrating on using hamstrings) 10 press ups x5 Balance training - single leg variations Jump training - single leg hops, broad jumps Finished doing some walking lunges with hip flexor stretch each rep (20 in total)
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Post by schwinners on Mar 6, 2010 15:43:46 GMT
6 March
21-15-9 60kg Deadlifts Ring Dips Burpees
10-8-6-4-2 2 Wheel Kneeling Roll Outs Ring Body Rows
I wanted to do deadlifts and burpees as I hadn't done them in a while, and the ring dips I wanted to work on form and ROM. So didn't time it exactly, but I think it was somewhere between 20 and 25 mins - intentionally slow with rest.
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Post by schwinners on Mar 7, 2010 14:04:06 GMT
7 MarchFinally went back to my family home to get my other two 10kg standard weight plates, so I now have 40kg plates to use with my Adjustable KB Handle. ![](http://i21.photobucket.com/albums/b274/djschwinn/KB.jpg) To celebrate this, I thought I'd have another go at Heavy Bells & Heavy Bars which I last did at CF Essex in November: AMRAP in 10 minutes of: 5 x 40kg kettlebell swing 5 x 50kg barbell overhead press any how (push jerk) 8 round plus 1 swing Was aiming for 8 rounds, so pleased with that. Last time I got 8 rounds + 3 swings, but I was training on my own this time so pleased to nearly hit what I got last time. My kettlebell actually weighs more like 43kg, as the handle is about 3kg on it's own.
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Post by jules on Mar 8, 2010 20:42:08 GMT
AWESOME stuff Tom....I love your KB's ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by schwinners on Mar 10, 2010 21:47:21 GMT
Cheers Jules! Really cheap and easy to make too (see the link above)
8 March
Gymnastics again today. Much better session:
- Muscle ups - got my mojo back! Spent a little more time preparing (transition on low rings, parallel bar muscle ups, etc) before shooting for the full ones, and it helped a lot. Probably got in 5 over the session. - Handstands - balance was great tonight. Managed about a 15 second freestanding handstand on parallettes, and also managed a sort of tuck to handstand on the floor. - Round Off and Flics - good progress - Rope Climbing - managed to do a few full ascents (no legs). Turns out the rope is 6m+, so really pleased with that.
9 March
Rest day.
10 March
Lower Body
One Legged Deadlift with Barbell 5 x 40kg 3 x 50kg 3 x 50kg 1 x 60kg 1 x 60kg
Rolling One Legged Squats 10 (5 per side) 10
Goblet Squats 10 x 20kg
One legged deadlift with barbell is fun! Same as normal deadlift but one leg off floor. Balance wise very tough. Think I could go beyond 60kg.
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Post by jules on Mar 11, 2010 10:40:05 GMT
YAY...Mojos back ;D That Gymnastics class looks great...wish they had one like that around here! Rope Climbing without legs....OUCH ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Great stuff Dude ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by schwinners on Mar 15, 2010 22:55:14 GMT
Thanks Jules 11 MarchSurprisingly, my legs were fine this morning! Thought it was about time I did my first proper run since Tough Guy, so did the 5 mile time trial at work: 5 mile run - 37:33 (7:31 / mile) I was hoping for anything under 40 minutes today so quite pleased with that. The first 3 miles were not nice (kept getting a stitch) but the last 2 were suprising. Please see this thread for my thoughts on the last 2 miles… Also went to gymnastics today, for more work on muscle ups, rope climbing, handstands and round offs. Had a few days off just chilling & spending time with the family. Was nice 15 MarchPart 1Run with Dave. After a week off we went for our furthest distance yet - 3.13 miles which is basically 5km! Took 36:07. Top work. Part 2Gymnastics. Went along and saw a couple of new guys in Crossfit tees. Turns out they've done the i-course, knew Chet/Andrew Stemler and train Crossfit in one of their garages. Today I worked on: - Muscle ups - so close to getting consecutive reps, think I can get them next time. Had a "muscle up" club going at one time, about 5 or 6 of us taking it in turns! - Handstands - balanace is much better now, definite improvement - Rope climbs and round off practice
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Post by jules on Mar 15, 2010 23:04:21 GMT
Yo Tom All looks pretty impressive.........I want to be member of MU Club.. ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png) Ummm chilling with family sounds good ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by schwinners on Mar 16, 2010 11:57:22 GMT
Just stick to practicing pull ups and dips on rings, and you'll get the MU 16 MarchFollowing on from Chavo's thread yesterday about morning training, I decided to do some today. I have German class tonight and usually find it difficult to fit in training, so decided to get it done and out they way at 6.30am: Deadlifts10 x 60kg 3 x 100kg 3 x 110kg 3 x 120kg 3 x 110kg 3 x 100kg Also did 10 x kneeling ab wheel roll outs during rest between each set. Great start to the day B)
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Post by jules on Mar 17, 2010 9:50:30 GMT
Yeah that old conversation of early morning training... only ever done Crosscountry run or a WOD on the track,never lifting....just don't seem right!! ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png)
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Post by matthewh on Mar 17, 2010 11:41:37 GMT
I've only ever done lifting in the morning (till I started at CFR). Evening lifting seems weird to me!
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Post by schwinners on Mar 19, 2010 7:15:12 GMT
I'm not too bad at lifting in the morning - sometimes it just fits in best with my day so I'd rather lift then than not lift at all... Will give it a try for a few weeks.... 18 MarchGymnastics. Front sommersaults - practiced these on trampoline and into foam pit. Good fun Round offs - continued practice on these. Mix it up a bit next time. Also, finally got a squat rack! ![:D](//storage.proboards.com/forum/images/smiley/grin.png) ![](http://i21.photobucket.com/albums/b274/djschwinn/squatrack.jpg) 2 builders trestles from Screwfix - a pair for £46. Here is a link to them: www.screwfix.com/prods/30312/Hand-T...escopic-TrestleThey take 250kg, go upto 130cm and down to 80cm, so will serve for squatting, overhead press and also bench press. I'm about 5'9" and if I were any taller, they would be a bit short, but this is not an issue if you get a few bits of 2x4 or something and use them to raise the height.
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Post by schwinners on Mar 19, 2010 17:58:56 GMT
19 MarchWorkout of the Week #11, 2010Intervals10 x 400m intervals (1 min active walking rest between rounds) 1.12 ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) PB by a long way 1.17 1.25 1.27 1.28 1.31 1.37 :unsure: 1.29 1.32 1.26 I forget how tough intervals are! This is literally the closest I have come to pukie in a long time! The first interval surprised me - I wasn't going balls out, but my stride must have been pretty spot on. A few blips later on, but in all honesty I felt like giving up after the 2nd or 3rd interval, so just pleased I got through all 10.
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Post by markt on Mar 19, 2010 20:34:37 GMT
Quality Tom, quality. ;D
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Post by schwinners on Mar 20, 2010 11:15:04 GMT
Cheers Mark. Intervals always look easy on paper but f*** they are tough!!! 20 MarchUpper StrengthBarbell Overhead Press 5 x 30kg 3 x 45kg 2 x 50kg 1 x 52.5kg 1 x 55kg 1 x 57.5kg (PB by 2.5kg ![:D](//storage.proboards.com/forum/images/smiley/grin.png) ) 1 x 60kg FAIL Barbell Row 5 x 40kg 5 x 50kg 3 x 60kg 2 x 65kg Pull ups 8 8 8 Ring Dips 8 8 8 First time using my new trestles. I credit that partly for my OH press PB - as I did not have to clean the weight to shoulders, I was fresher, and could literally just walk up to the bar and press the f***er. Don't remember ever doing barbell rows before, but wanted to test out the trestles at the bottom position. Not really sure I like them much, probably stick with bent rows with a dumbbell in the future. Pull ups and ring dips seem to be much easier since I started gymnastics. Don't do a lot of reps on the rings, so guess rope climbing has helped too.
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