[Davie]

Never had a TROG before, always been a log lol

Will start posting my workouts here from tonight

[Matt M]

Looking forward to it!

[Chet]

Oh cool! Nice one mate.

(I will get my CrossFit Trog up and running on here very shortly too )

[Davie]

Ok here goes - Im cross posting this from my own message board. Ive been following CrossFit since January 2005. I usually follow CrossFits 3 days on 1 day off system when I can but recently I've been doing more kettlebell workouts and have stuck them most of my workouts. I also put in one 5 x 5 deadlift workout, one 5 x 5 front squat workouts and one 5 x 5 power clean/squat clean.clean and jerk workout every week if I can fit it in!

So here's today's workout


Started with a 5min Snatch test with the 24kg kettlebell

98 reps

Then did this with one of the classes I teach

15 rounds of

30 sec press up
30 sec kb swing 24kg
30 sec rest

Managed 511 reps

Then did deadlifting

40kg x 10
90kg x 5
110kg x 5
130kg x 5
130kg x 5
130kg x 5
130kg x 5
130kg x 5

[Garreth]

How many would be at a class? I am asking because I am thinking of calling into CF Ireland.

[nickyhusky]

ooh-er 98 reps of KB snatch in 5 mins?? Gulp. I keep meaning to do the KB snatch test, but I've a dodgy shoulder atm so can only do left sided ones. Don't think I'd get to anywhere near 98 reps though, even though as a girly I think i get to use the 12kg KB.

Don't think I'd get through the pressups/swings either!! Esp not with 24kg.

Keep the trog up. It'll be really interesting to read the trog of someone who's been doing CF for a while. Be prepared for lots of quizzing from the rest of us I'm sure!

[Davie]

Im not sure about how many Colm has in his classes in Ireland, but the way I run it is 3 classes per night, 5pm, 6pm and 7pm and it ranges for 1 person to my max so far 13. I dont do the CrossFit WOD, but stick to CrossFit methodology - varied functional exercise performed at high intensity

[Davie]

nickyhusky, on Nov 15 2007, 10:43 PM, said:

ooh-er 98 reps of KB snatch in 5 mins?? Gulp. I keep meaning to do the KB snatch test, but I've a dodgy shoulder atm so can only do left sided ones. Don't think I'd get to anywhere near 98 reps though, even though as a girly I think i get to use the 12kg KB.

Don't think I'd get through the pressups/swings either!! Esp not with 24kg.

Keep the trog up. It'll be really interesting to read the trog of someone who's been doing CF for a while. Be prepared for lots of quizzing from the rest of us I'm sure!

Ask away, always happy to help.

[Paul]

"dont do the CrossFit WOD, but stick to CrossFit methodology - varied functional exercise performed at high intensity"

is my ethos for the next couple of weeks, until i get into the swing of things.

[Chet]

Nice one Davie.

Like the 3 x 5x5 approach

How does your "power clean/squat clean/clean and jerk" 5 x5 work??

Do you ever do the WOD? Or is it pretty much always your own thing, what with your classes, etc?

[Garreth]

Davie-CrossFitCS, on Nov 15 2007, 10:45 PM, said:

Im not sure about how many Colm has in his classes in Ireland, but the way I run it is 3 classes per night, 5pm, 6pm and 7pm and it ranges for 1 person to my max so far 13. I dont do the CrossFit WOD, but stick to CrossFit methodology - varied functional exercise performed at high intensity

Thank you for the reply. I prefer smaller groups but can't afford one-to-one and therefore I was curious.

[Davie]

Chet I either do power cleans 5 x 5, squat cleans 5 x 5 or clean and jerk 5 x 5 . I do the WOD, just seems like lately Iv ebeen doing workouts with the class.

The last WOD I did was "Linda" a few weeks ago.

10,9,8,7,6,5,4,3,2,1 reps of

130kg Deadlift
60kg Bench
67.5kg Power Clean

Time 30mins 45secs

[Davie]

and remember..CrossFit isnt the WOD

[Davie]

Friday

10 rounds for time

5 dumb bell deadlift
5 dumb bell power clean
5 dumb bell squat
5 dumb bell burpee

25kg Dumb bells - time 21mins 9secs

Thats the closest Ive came to puking in a LOOOONG time

[Chet]

Davie-CrossFitCS, on Nov 16 2007, 07:58 AM, said:

Chet I either do power cleans 5 x 5, squat cleans 5 x 5 or clean and jerk 5 x 5 . I do the WOD, just seems like lately Iv ebeen doing workouts with the class.

Ah cool mate, makes sense...that's what I though you probably meant.

Cheers

DB circuit looks wicked mate - in all senses of the word

[Davie]

the db circuit last night was awful

[Davie]

Had our first kettlebell class today, but I wasnt expecting many people because of teh Scotland - Italy game. Turns out it was only me and Derek so we did this.

3min snatches with 12kg swapping hands as needed - 81 reps
1 & half min rest

3min snatches with 16kg swapping hands as needed - 78reps
1 & half min rest

3min snatches with 24kg swapping hands as needed - 61 reps

5min rest


3min single arm jerks with 16kg swapping hands as needed - 54 reps
1 & half min rest

3min single arm jerks with 24kg left hand - 30 reps
1 & half min rest

3min single arm jerks with 24kg right hand - 34 reps


finished off with some turkish get ups with the 24kg


http://www.m-k-c.blogspot.com for the photos

Going climbing tomorrow, cant wait

[nickyhusky]

Cool, great workout. I love kettlebells. Don't think I could snatch the 24kg one though. I can swing it with both hands, but I've never attempted anything else with it! 12kg is more like it for me, or 16 if I'm doing 2-handed stuff.

Like the idea of a kb club - pity you're not near me! Which one's you in the photo?

another climbing fan eh. Chet's just started climbing. I'm going to go at some point. Not sure my short legs will cope though

[Davie]

Im the tall one. We are both Kettlebell instructors but with different organisations and Derek is getting more into Kettlebell Sport (Girevoy Sport). Im just trying to knock together a wee video from today so will post that when its done

[Davie]

Here is the VIDEO of part of todays workout