[marcus clarke]

Thought I would start a log, mainly do the daily crossfit WOD, but because i've got my own olympic set now I can do more training and practise some movements at home.

Tuesday 28 Apr

1230hrs - WOD Shoulder press 1-1-1-1-1-1-1. (All lbs)

125 x 1
130 x 1
135 x 1
140 x Failed
135 x1
135 x 1
135 x 1

1800 hrs - Clean (full squat) practise working up to 1 max rep (previous PB= 165 lbs in December)

135 x 5
155 x 2
165 x 1
175 x 1
185 x 1

felt this was enough, need more speed on the elbow turn rounds and more speed from the floor.

1900 hrs - 7 mile (ish) easy run

time: 48:36

[Chet]

Nice one mate

[marcus clarke]

Wed 29 Apr 09

Just attended lunchtime circuit training session.

A military style CCT that lasts for about 40 minutes.

Involved doing exercises on one side of the gym (push ups, burpees, sit ups, jumping jacks etc..) and sprinting.

You did one exercise for 30 seconds, then 4 sprint lengths of the basketball court, then the first exercise for 30 seconds again plus the second exercise for 30 seconds, then again 4 sprints.

This carried on until you were doing all 10 exercises (5 minutes work) with sprints inbetween. Then we knocked of an exercise with only 2 sprints, all the way back to one exercise and 2 sprints.

A nice break from the Crossfit normal.

what a nice rest day

[Mister C]

Was wondering whether you were going to do this, good to see mate.

[marcus clarke]

Did the WODs on Thurs.

Fri 01 May

Did the daily WOD. Tabata Something Else (score of 445)

had a few minutes rest then did

50 DUs, 1 min rest ..3 rounds

last set of 50 DUs were broken into a few sets as legs and arms tired from WOD

[marcus clarke]

Sat 02 May

Did the HERO WOD ' HANSEN' time of 45:33, havent worked that hard for a while.

Sun 03 May

Took day off, My sons 15th Birthday

Mon 04 May

Circuit training. 4 stations spread evenly throughout the outdoor 400 metre track. 45 seconds work on each station (pressups, sit ups, burpees etc..) then sprint to the next station. Did this for about 40 minutes.

pulled both my bloody hamstrings now. Gonna try front squat WOD after work today.

[Johny Cash]

Love the look of that metcon just wish I had a track to do it on.

[marcus clarke]

Tues 05 May 09

Did the Pullup WOD (3 weighted, 5 strict, 7 kipping...for 10 rounds)

managed it all in 11 sets total, time of 29:21, only last round broken into 2 sets, forearms felt like popeye's.

My plan was to rest a little longer than the last time i did this and try to complete in as few sets as possible.

Wed 06 May 09

Just finished luch time circuits, 18 stations in a figure of 8, 30 seconds per station, middle centre mat was full star jumps. did figure of eight 3 times. Worked therefore for 9 minutes x 3 rounds = 27 minutes solid.

exercises included:marine pressups, alt leg pressups, squats with med ball, V sits, bench squat jumps and many more.

nice little blow out. Gonna do WOD (push Jerk) tomorrow.

[Ben]

Hey mate, nice training

cheers for the comment in my zone log, and yes i do train, it's in the training logs section "Ben's Log"

take care

[marcus clarke]

Thurs 07 May 09

Push Jerk practise, worked upto 155 lb

Also did a painstorm workout:

30 mins AMRAP:

Deadlifts x 7 (185 lb)
Knee to elbow x 7
Burpees x 7

Managed 16 comlpete rounds

found that pdf file of all painstorm workouts, very nice

[Ian]

Where did you find that pdf mate? I wouldn't mind a look-see...

[marcus clarke]

Ian, on May 7 2009, 09:30 PM, said:

Where did you find that pdf mate? I wouldn't mind a look-see...

Here you go mate, it wqas under the painstorm topic headings. Enjoy

http://crossfitrockf...m/Painstorm.pdf

[marcus clarke]

Fri 08 May 09

GRACE As Rx:

09:24 mins, Felt weak like a kitten after the Painstorm yesterday.

Doing Make A Wish charity event today. I am running the SHAPE Sector Mons (my work) team. A 24 hour event where numbers of people do 30 minutes of 400 metre track running with a baton during a 24 hour period. All laps are counted together. All runners / walkers have to buy a T shirt that goes to a childrens charity to grant wishes (i.e. days out, improve orphan homes etc..)

Ive got a half hour slot 0400 tomorrow morning and another at 0500 hrs. Plus I fill in if people don't turn up for the silly o'clock in the morning times . (Last year 5 people never showed..my legs were killing me). Theres 60 teams of all NATO nations plus beer and food stalls.

I will try and post some pictures later.

[Mister C]

Best of luck mate, hope you raise a shedload.

[Chet]

That's wicked mate.

Good luck and have fun

[marcus clarke]

Chet, on May 8 2009, 12:43 PM, said:

That's wicked mate.

Good luck and have fun

Cheers guys. It went really well. Absolutely knackered though. Ran in 4 time slots due to two people not showing up in the early hours of the morning plus my own time slots. Ran about 80 laps in total (about 20 miles) and got around 10 mins sleep during the whole event, due to cheering everyone on and making sure we constantly had runners. All teams combined managed to raise 30,000 euros for the kids charities. I have posted a few photos on my gallery page.

Thank god todays WOD was a 800 metre running routine, think I just about covered this distance!!!

Off for some kip.

[Mister C]

Congratulations mate, that's a lot of running and a lot of cash. Great work fella!

[Johny Cash]

Fantastic work bud.

[marcus clarke]

Sat 09 May

Make a Wish. Around 20 miles or so.

Sun 10 May

Rested, lack of sleep and enthusiasm. Not a good mix.

Mon 11 May

Did lunchtime circuits. a nice mixture of abs, legs and arm exercises for 40 minutes continous. Finished with an abs overload for 10 minutes.

[marcus clarke]

Mon 11 May (PM)

Had to do another workout (everyone else seems to do two!!!) had a sh!t day at work.

100 Burpee Pullups...with vest (Yes i know about time I wore it)

time: 19:58

was aiming for under 20 minutes (especially after circuit training at lunch time), just made it.

Was at the 19 minute mark for last 10 reps and fighting for breath, sweating like a pig in a sauna. Fought hard.

Hope tomorrow's WOD is Burpees !!!!!