[Mister C]

Good to see you back mate.

[greg]

what do you actually do marcus, you're in the forces right?

[marcus clarke]

greg, on Jun 5 2009, 12:45 PM, said:

what do you actually do marcus, you're in the forces right?

I'm in the Army, A warrant officer in the Royal Signals. Been in 18 years. I have to move every two years bcause of the job. I am what's classed as a Foreman Of Signals (FofS) for short. THis is a technical trade and I am in charge of all the Squadron technicians, vehicles and equipments to make sure they are all fit to deploy on exercise and on deployments (e.g. Afghan next year).

Been into fitness since i joined at 18, loved it ever since. My pet hate is seeing fat army lads/lasses, not a good projection of the Army, but you do get alot of them.

[marcus clarke]

Fri 05 May 09

Deadlifts 1-1-1-1-1-1-1

(all in lbs)

305
325
335
355 (PR)
365 fail
360 fail
355 fail
325
330
finished with 315 x 3

then did 1.5 miles on treadmill (just under 10 mins), plus 2km on rower (8 mins, nice and easy)

3 x 20 reps of OHS with a light training bar (16lb) to work on flexibility (butt to heel)

[marcus clarke]

Sun 7 Jun

Did today's WOD

5 Rds:

Thrusters x 21 (75 lb)
Double Unders x 21

Time: 18:27

Dissapointed with time, just couldnt get a flow with the DU's.

Nice little WOD though that hits you fast. All thrusters to below parallel.

[marcus clarke]

Mon 8 JUn 09

Tried a workout of the main site (one that Gillian did in the video)

'Dianfranabeth'

21 x 185 lb deadlift
21 x HSPU
15 x thrusters (80 lb)
15 x pullups
9 x Squat Cleans (105 lb)
9 x Ring Dips

total time: 12:22

hardest was the thrusters (bcause of yesterday thrusters and DU's) and Squat Cleans (not done them in a while)

Regimental boxing team were in the gym training and looking at me like i was mental on the HSPU, at the end some of the military fitness instructors came and asked me about Crossfit. Might get a good crossfit crew to train with soon !!!!

Found out that in the next door gym hall there are a few 20 foot climbing ropes suspended from the ceiling that i can use (when it comes up on the crossfit WOD's)...No more thousands of towel pullups for me...... Yay

[Johny Cash]

Nice work on that routine was having a look at that earlier, gonna watch the vid now.

[marcus clarke]

Thur 11 Jun 09

AM

Did a Squadron Run this morning, steady stae 1 mile run out to hill 90, 20 mins of various hill reps up and down sand banks, 1 mile steady state run back to the gym. total time 1 hour.

PM

Today's WOD

AMRAP 20 Mins

15 x HC (115 lb)...legs felt heavy from mornings hill reps.
12 x Ring dips
21 Sit ups


3 rounds plus 15 x HC

[marcus clarke]

Sat 13 June

WOD. Walking lunges / pullups / situps

With 20lb vest 13:21

Sun 14 Jun

WOD. 3 rds. Squats, MUs / HPC (135lb). Time: 15:03. was expecting less than this but HPC's need a little work, need to catch in a semi squat rather than muscling the weight straight up.

[greg]

how was your birthday?

*looks for signs of a birthday beastings

[marcus clarke]

greg, on Jun 14 2009, 08:21 PM, said:

how was your birthday?

*looks for signs of a birthday beastings

good thanks mate, got some running sunglasses from the missus and protein from the kids...(sad i know ). Did the daily WOD, then went out for a chinese buffet, all you can eat for 12 euros. The plan was to get another workout in that evening, but way too full to have done anything. Oh Well, 37 at last and still up there with the youngens....just!!!!.

[greg]

resting is probably the hardest workout you can give a CFer

[marcus clarke]

Sun 21 JUn 09

not posted in a while, computer was man down.

Anyway, did today's WOD

10 sets in 28:54...a PB by one set and 30 seonds

hands are in bits now.

[marcus clarke]

Sun 21 Jun (PM)

5 mile run with hill reps about half way. 10 hill reps on sand bank.

Mon 22 Jun

Mon WOD:

3 rds: 400 mtr, 21 KB Swings (55lb DB), 12 HSPU

total time: 17:30

was expecting around 10-12 mins, but HSPU were really hard, down to 1's on second round.

notes: feel really weak lately, reckon not enough food intake to support training and doing a little too much cardio. Will back off, eat more and see.

[marcus clarke]

Doh, not posted for a while.

Mon 13 Jul 09

Thrusters 1-1-1-1-1-1-1

155 lb for all, have gone heavier before but was sticking to good form.

Then as a quick strength / endurance set:

5 rds:

5 x Deadlift (275 lb)
10 x Burpees (gold standard)

Time: 07:21

[marcus clarke]

Tues 14 Jul 09

0800 hrs Sqn PT. 5 mile plus various hill reps along the way.

Run rings around the young ones as usual.

having rest of day off. Slowly getting that can't be arsed attitude towards Crossfit lately. Probably because there havent been any decent metcons lately.

Bring on the filthy fifty.

[Franz29]

How is your daughter getting on with it all? Today's 5K made me look at the last time that came up and you mentioned her starting there.

[marcus clarke]

Franz29, on Jul 20 2009, 07:16 AM, said:

How is your daughter getting on with it all? Today's 5K made me look at the last time that came up and you mentioned her starting there.

she did a few workouts, dumbed down a bit of course, but now it seems to have dried up a bit. It's really hard to try and motivate young ens nowadays. I'll keep trying

[Franz29]

marcus clarke, on Jul 14 2009, 07:33 PM, said:

Slowly getting that can't be arsed attitude towards Crossfit lately. Probably because there havent been any decent metcons lately.

You could always try some of the FK.DW metcons to keep you interested

marcus clarke, on Jul 20 2009, 05:01 PM, said:

she did a few workouts, dumbed down a bit of course, but now it seems to have dried up a bit. It's really hard to try and motivate young ens nowadays. I'll keep trying

I have the opposite with my 11 year old - he wants to spend all day in the garage and I have real life things to do. He even started running a lunch club called "SchoolFit" where he and a couple of friends would do press-ups and stuff and he would show them the stuff he learned in gymnastics. Hopefully it will last into secondary school - I was fat and out of shape at school and I'd hate for him to go through that!

[marcus clarke]

I have done some of the FK.UK workouts where I can. Thank god the filthy fifty came up. It's these types of workouts that sort of got me hooked on CF in the first place.

your lad seems keen, nice one. He might be beating his old man soon !!!