[feeno]

Yo. I normally post on the CFR forum but though I'd put my mad cut and paste skills to some use and start posting on here as well. Please feel free to comment.. advice always welcome.

Wednesday 02/12/09

Look what came up on theWODshop!

Tyrant
1 round
Keep KB off ground, WOD is over when it hits the floor
200x KB swings (36#/24#)
150x KB snatch
100x 1-arm KB press

(36#/24#) i guessed this was the suggested weight in kg...?? I used a 20kg KB... also ignored the not putting the kb down bit.

32:08 - to be honest i thought i would do it a bit quicker than this..

update - Turns out # means lb so i should have done this with a 16kg bell.. makes a bit more sense.

Friday 04/12/09

4 rolls on the 5kg wrist roller then max revolutions for 60 seconds on the power ball x 3

First Round
R: 6006 revolutions
L: 5585 revolutions
Second Round
R: 6017 revolutions
L: 5738 revolutions
Third Round
R: 5555 revolutions
L: 5161 revolutions

In the evening, Crossbox beasting with Andy.

Saturday 05/12/09

Snatch 5, 5, 3, 1, 1

30kg, 35kg, 40kg, 45kg, 50kg

40 Box Jump/10 KB Swing
30 Box Jump/20 KB Swing
20 Box Jump/30 KB Swing
10 Box Jump/40 KB Swing
11:00 Was tired from crossbox so slow time.. used a 24kg kb

Pullups - 9, 6, 4

5kg plate holds x 2
R:1:05, L:0:50
R:0:37, 0:29

Double unders practice....

Monday 07/12/09

Todays FK.UK stuff.

Deadlift: 5, 3, 1
Perform deadlift to your five rep max, then move to sets of three, ending with a weight you can only manage 1 rep.

110kg x 5
120kg x 3
125kg x 3
130kg x 3
135kg x 1

Did some bonus deads...
140kg x 1
142.5kg failed

Conditioning
AMRAP in 15 minutes
5 Ring Dip
10 Pull-Up
15 Box Jump

Only managed 4 rounds! A lot harder than it looks. Grip was shot from the deads and I'm rubbish at pull-ups anyway... was good though. 20 Ring Dip, 40 Pull-Up, 60 Box Jump in all...


Tuesday 08/12/09

CFR

Deadlifts 3x5

110kg, 120kg, 130kg - I thought i would really struggle cos of yesterdays deads but today was fine. Grip was good.

Barbell Complex

2 x Deadlift
3 x HPC
4 x Front Squat
x 5
Increasing the weight each round.

40kg, 50kg, 60kg, 65kg, 70kg

This was good. HPC was probably my weakest on this. FS was good.

Finished with.. A lengh of the hall plus 5 press-ups. AMRAP in 10 minutes. 34 rounds.

Started well with this, impressed myself. Then reality kicked in at around round 7. Good fun. Love the running...


Wednesday 03/12/09

CFR Action

Andy brought in his 10kg vest for me to wear.. A birthday treat. He's such a thoughtful guy.

Warmup with vest on.

Then some single and double legged box jumps with vest.

10x1 HPS

Started on 30kg and worked up to 52.5kg. Tried 55kg but failed. I'm pretty sure that was a new 1rm.

WOD

Sit-ups
Shuttle runs
Burpees
10 seconds on 20 seconds off x 10 for each with vest.

No counting involved so bonus. The vest wasn't to bad. Just seemed to slow me down but i did notice it on the push-ups and burpees.

[Chet]

Nice one mate, good to see this. Thats a whole lotta deadlifting

Oh...and Happy Birthday dude!

[feeno]

Chet, on Dec 10 2009, 06:11 AM, said:

Nice one mate, good to see this. Thats a whole lotta deadlifting

Oh...and Happy Birthday dude!

Cheers dude...

Thursday 10/11/09

Got this off the WODshop

Max rounds in 12 minutes
Switch arms each round
3x KB clean (53#/36# - 24kg/16kg)
3x KB snatch
3x KB press

I used a 24. Also did it so a complete set each side (left and right) was a round.

10 rounds completed. I'm really pleased about this. Was a bit worried about the weight, did consider doing it with a 20. Glad i didn't. Grip did struggle a bit with the snatches.

30 cleans, 30 snatches, 30 presses each side.

BAM!

[feeno]

Sunday 13/12/09

off FK.UK

Run 250m
20-15-10 of
Deadlift @ 60% max (85kg)
Marine (clapping) push-up
Run 250m

11:45 - better time than i thought i would get.

Then...

5 x Pull-ups
5 x Ring dips
x5

Didn't time it. Did each set of 5 unbroken though...

[feeno]

Monday 14/12/09

Got talked into doing that FUBAR 1000 burpees thing...

Did 900 in 2:18:00 Ran out of time... gutted.

Later @ CFR

Strict Press

5 5 3 3 1 1

50 50 52.5 52.5 55 55 and a bonus 57.5

Practised Kipping pull ups. Got 3 in a row. Happy.

Met Con

6 Sit ups
8 Push ups
10 walking lunges

AMRAP in 15 minutes
17 Rounds

[feeno]

Tuesday 15/12/09

Late night one in the gym at work. Feeling a little bit sore and tired from yesterday but not to bad.

Todays FK.UK

3 x 3 Pull-up
3 x 5 Box jump

MetCon
20-15-10
DB Thruster
DB Snatch

Aiming for a 4-6 minute effort here so choose the weight accordingly.

Not done these techniques with DBs before so wasn't sure what to go for. Also wasn't sure if i was meant to use 2 DBs or one. Used two 15s for the thrusters and did KB style snatches with a single 15kg DB, doing the given rep range on both sides. Any one know if that's correct?

Think i slightly over estimated myself.. meant to do it in 4-6 minutes.. i did it in 15:50. doh!

Wednesday 16/12/09 - Thursday 17/12/09

Rested

Friday 18/12/09

Another WODshop gem.

Kenneth
Max rounds, no time limit
On the minute every minute perform
1x KB snatch (36#/24# - 16kg/10kg) first minute, then rest
2x KB snatch second minute, then rest
3x KB snatch third minute... and so on
Continue until you cannot perform the requisite # of KB snatch within the minute

Used a 16kg KB

Failed on the 25th minute - 325 snatches in all.

[Gubernatrix]

feeno, on Dec 14 2009, 08:59 PM, said:

Monday 14/12/09

Got talked into doing that FUBAR 1000 burpees thing...

Did 900 in 2:18:00 Ran out of time... gutted.

Crazy stuff! Well done.

[feeno]

Thanks Gubes...

Saturday 19/11/09

KB C+P 1-5 Ladder with a 28kg KB. - Been a while since i tried pressing this. Noticed a massive difference. Much easier than it used to be. 15 reps either side.

2 little ones off the WODshop

Invisible Fran
3 rounds, 21-15-9x
Squats
Push-ups

1:41

10 rounds
KB swings (24kg) 10-9-8-7-6-5-4-3-2-1x
Burpees 1-2-3-4-5-6-7-8-9-10x

7:18

Sunday 20/12/09

2 more off WODshop

3 rounds
Double unders 42-30-18x reps
KB swings (53#/36#) 21-15-9x reps

8:10 - not impressed with this. Double unders just weren't working for me... The rope was longer than the one i normally use.. possibly the issue... possibly clutching at straws.

Breathing ladder, 1-10-1
Do 1x squat, take 1 breath
Do 2x squat, take 2 breaths
Do 3x squat, take 3 breaths, etc...
Go up to 10x squats then back down to 1x
Breathe as much as you want during the squats, be strict during rest

7:37 - Don't think time is the goal here... 110 squats in all. For what it's worth squats felt really good.

Monday 21/12/09

Overhead squat 5x3
3 x 40kg
3 x 50kg
3 x 55kg
3 x 60kg - 1rm
3 x 65kg - New 3rm

AMRAP 15
10 Press @ 30kg
10 Sit-up
10 Air Squat

10 rounds... or maybe 11

Tuesday 22/12/09

250m row
10 x Burpees
10 x Ring Dips

AMRAP in 20minutes

Will : 7 and the row
Me : 6 and the row
Miko Salo : 10 - He wasn't actually there... just trying to put some perspective on it.

Really pleased with this. Thought i would get 4 maybe 5 at a push. Form on the dips wasn't great towards the end though.

[feeno]

Thursday 24/12/09

Scaled down Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 90kg
Bench press: 60kg
Squat Clean: 45kg

30:30

Saturday 26/12/09

Had a go at the RKC KB SSSC...

The Secret Service Snatch Test!

Do as many snatches, with a 24kg KB, as possible in 10 minutes.

I managed 120.

Monday 28/12/09

28kg KB clean and press ladder 1-5 5-1

Got a heart rate monitor for Christmas so went for a run. Not sure how far but ran for 26 minutes. Average heart rate was 163. I managed to get it up to 178. Not sure if that's good or not.

Tuesday 29/12/09

With a 16kg KB

21x Snatch, left arm
10x Push-ups
21x Snatch, right arm
15x Push-ups
21x Thruster, left arm
20x Push-ups
21x Thruster, right arm

6:27

Max rounds in 10 minutes, 24kg KB. Both sides is 1 round.

1x KB clean
2x KB Thruster
1x KB windmill

13 rounds complete in the 10 minutes. Did 14 in all though.

I love thursters. Nice to do windmills cos i haven't done them in a while.

Wednesday 30/12/09

Started with Tabata snatches 16kg.
8 x 20:10

Then stole this off jules...

10 x KB Russian swings (28kg)
10 x Burpees
10 x Squats

16:09

nice one jules... ;D

Friday 1/1/10

Happy new year...

this is pretty much the same as the other day...

28 kg KB C&P ladder 1-5 5-1

Then went out to play with my new heart rate monitor. Ran at 80 - 90% of max for 2 mins then jogged till HR was back down to 70-80%. As soon as it got back down, repeat. I did this 4 times... shattered! Think i need to look into how to use this properly.

Saturday 02/01/10

20 rounds
5x Squats
5x Push-ups
5x Sit-ups

7:05

5 rounds
10x Push-ups
20x KB snatch, 10x per arm 16kg
30x Sit-ups
40x KB clean, 20x per arm 16kg

19:58

Monday 04/12/10

CFR - First of the year.

Handstand Practise

5 Rounds
Thrusters 15 12 9 6
Burpees 6 9 12 15

Increased 10kg each round. Started with 40 and ended on 70kg. Failed after 3 reps so dropped down to 60kg.

This was horrid but to be honest felt better than i thought it would. I was really surprised i managed those 3 70s. Good way to start the year.

Finished with a bit of sprinting.

Tuesday 05/01/10

CFR

today was for the hardcore elite only.....

Five rounds for time of:
Run 400 meters
25 Sit-ups
25 Hip Extensions

Time 28 minutes

This was hard but i really enjoyed it...

Wednesday 06/01/10

In the works gym in me lunch hour...

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Managed 3 rounds plus 10 pull-ups but got a shout so had to box...

To be honest i was glad to stop.. i was not enjoying this at all.. pull-ups were a real struggle... bit annoyed about it to be honest..

Thursday 07/01/10

Rest Day - but banged out 1-5 5-1 pull-ups.

Friday 08/01/10

AMRAP 15 minutes of
5 Ring Dips
10 Ring Rows
15 Squats

11 Rounds - this was good... ring rows were tough.

Did some double under practice. 2 sets of 24. Happy with this.

Saturday 09/01/10

In the morning did 1-5 5-1 pull-ups at the end of shift.

Then a late night one at work.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
40kg Thruster
Pull-ups

11:32

This is a new PB by about 2 minutes... but i wanted under 10.

Sunday 10/01/01

1-5 5-1 pull-ups

Monday 11/01/10

CFR

Plyo box jumps

Sumo Deadlifts (5x5)

80kg
100kg
120kg
140kg
150kg - New 5RM

Metcon

AMRAP 15mins - 16kg KB

10 Swings
Right arm max press
Left arm max press
30 sit ups

5 rounds completed

Tuesday 12/01/10

CFR

Started with Pull-ups - Kipping practise. This is starting to come on.. Got a rhythm going on my last set. Then strict - feeling an improvement here also.

Then a relay race with the bar loaded at 60kgs. Taking turns to run with it in to the other end of the gym. Increased the bar too 200kg and push it to the other end. Good stuff.

Tabata

Knee to chest on the pull up bar
Sit ups
Overhead walking lunges with bar (20kg)
Sprints

[Chet]

Ahhh...thought it was a little quiet around these parts!

Some quality training and PBS in the last week or so mate...

[feeno]

Chet, on 13 January 2010 - 11:58 AM, said:

Ahhh...thought it was a little quiet around these parts!

Some quality training and PBS in the last week or so mate...

Cheers Chet..

Thursday 14/01/10

3 Rounds of
30 Hang Snatch with full over head squat (25kg)
30 Wall Balls (10kg)

19:34

Horrid!

1-5 5-1 Pull-ups

[feeno]

Friday 15/01/10

A version of a CFfootball workout

Complete as many rounds as possible in 15 minutes:

1 round consists of:

1 Deadlift 100kg
1 Chin Up
3 Deadlifts 100kg
3 Chin Ups
5 Deadlifts 100kg
5 Chin Ups

Managed 6 rounds plus one DL and one CU.

1-5 5-1 pull-ups

Saturday 16/01/10

Complete 10 rounds:

3 Snatch Pulls 50kg
5 Ring Dips
7 Knees to Elbows

*Rest 30 seconds between rounds

Did this in the gym at work. Some of the lads off the watch wanted to join in... one Oly bar and one bar for KtE and ring dips between 4 of us so lost some of the intensity. Good to get the reps out though. KtE are a weakness... Ring Dips are improving..

Then did 20 minutes of skipping. Double unders are coming along...

Sunday 17/01/10

1-5 5-1 pull-ups

Monday 18/01/10

In the morning 1-5 5-1 pull-ups

In the evening

CFR

Max Rep Thrusters x 3 40kg

21 21 21

I love thrusters.

Metcon

90:30 on each station.
Tuck jumps
Burpees
Squats
Push ups
x 2

Tuesday 19/01/10

Warm-up

HPC 5x3

40kg x 3
60kg x 3
70kg x 3
75kg x 3 - new 1RM & 3RM
75kg x 3

Tried 80kg but it wasn't going any where... think i had convinced me self that i was going to drop it, smash the floor, and get CFR kicked out of Theale Green forever...

Metcon

CFR gone bad...

Three rounds of:
Box Jumps
Sprints
HPC 40kg
Walking Lunges
Knees to Elbows

1 minute on each station. 5 minutes of continuous work. 1 minutes rest.

This was good... Box jumps and KtE have improved. Am feeling it now..

[feeno]

Wednesday 20/01/10

Rest Day - Rented the new Army of Two for PS3. Did 2 rolls of the 5kg wrist roller for every hostage rescued and 60 seconds (both sides) on the power ball for every chapter completed.

Thursday 21/01/10

CFR

Started with sets of 5 OHS. Worked up to 55kg. This is a new 5rm.

Then worked on hang snatches. Worked up to 52.5. Lots of quality input from Andy.

I am proper shattered now...

Friday 22/01/10

Double 20kg kettlebell long cycle clean and jerk.
As many times as possible in 10 minutes.

55 reps in all.

Bit disappointed in this to be honest. Will try again soon and aim higher.

1-5 5-1 pull-ups

Saturday 23/01/10

5 kettlebell snatches right
5 kettlebell snatches left
20 kettlebell swings
15 ring press-ups

8 rounds with a 24kg Kettlebell.

18:45

Struggled, had a fry up about an hour before.

1-5 5-1 pull-ups. Was going to go 1-6 5-1 today but i was struggling with the 5s today. Next time...

[feeno]

Monday 25/01/10

CFR

Crossfit Total

Squat 125kg - New 1RM (previously 120kg)
Press 62.5kg - New 1RM (previously 57.5kg)
Deadlift 150kg - New 1RM (previously 140kg)

Total 337.5

POW!

[Chet]

20kgs worth of POW!

Nice work dude.

[feeno]

Chet, on 26 January 2010 - 12:08 AM, said:

20kgs worth of POW!

Nice work dude.

Cheers Chet... I was over the moon about it. Specially the press... It's working, dude.

Tuesday 26/01/10

This was on FuncKey.co.uk a while ago...

Death By 10's
Place two cones 10 metres apart. With a continuously running clock, sprint 10 metres the first minute, 20 metres the second minute, 30 metres the third minute and so on until you cannot complete the total number of legs in the time allotted.

Touched the ground at each end. Completed 13 rounds... got 12 complete legs on the 14th round.

920 meters in all

[Gubernatrix]

feeno, on 25 January 2010 - 11:18 PM, said:

POW!

Love it! Well done mate.

[feeno]

Gubernatrix, on 27 January 2010 - 10:15 PM, said:

Love it! Well done mate.

Cheers Goobs...

Wednesday 27/01/10

Power Cleans 5 x 1
Worked up to 80kg - New 1RM by 5kg.

Split Jerk 5 x 1
Worked up to 80kg - my current 1RM.
Tried 85kg but failed. Not far off though.

Max rep double kettlebell press

16kg 20, 21
20kg 8, 10

Friday 29/01/10

Crossbox. Nothing more to say...

Saturday 30/01/10

1-6 5-1 pull ups.

Sunday 31/01/10

1-6 5-1 pull-ups. These were tough today... i think i might actually be getting worse.

Freddy’s Revenge
5 rounds for time of:
60kg from shoulders to overhead anyhow, 5 reps
10 Burpees

9:46

Had to scale this down. It's meant to be 83kg but that is over my split jerk 1RM so knocked it down to 60kg.

Monday 01/02/10

Back Squat 3 x 5
70kg x 5
80kg x 5
90kg x 5
Special Bonus round 100kg x 5

Press 3 x 3
50kg x 3
55kg x 3
57.5kg x 1
57.5kg x 1

Deadlift 3 x 3
90kg x 3
110kg x 3
140kg x 3

10 x 50kg power cleans
10 x Burpees
3 Rounds

5:07

This was alright... Cleans weren't as bad as i thought they would be.. Maybe should have gone heavier.

Tuesday 02/02/10

Pull-ups: 3,3,3,4,5,5,4,3,3,3

Wednesday 03/02/10

Pull-ups: 3,3,3,4,5,5,4,3,3,3

CFR

Started with sprinting from an athletic stance... Always nice to do some sprinting.

Then HPCs focused on speed. 4x3
45kg x 3
55kg x 3
65kg x 3
75kg x 3

Metcon

Tabata 20:10

Sit-ups x 10
Thrusters 25kg x 10
Sideways plank walking... or something x 10
Knee Raises x 10
Rope Raises x 10

Felt a bit sick after... didn't feel i could push myself for some reason. Ropes highlighted the weakness in my forearms/grip. Frustrating..

[feeno]

Thursday 04/02/10

CFR

Working on clubbell techniques. Ended with a little complex.

Saturday 06/02/10

CFR

Haiti Earthquake Fund WOD:
20 deadlifts @ 80kg
20 burpees
20 Russian KB swings @ 20kg
20 pushups
Run 400m
5 rounds
35:20

Might be a few seconds off with the time there...

I now have the worst cold ever....

[feeno]

Thursday 11/02/10

CFR

Was hoping for a chilled out one cos i'm still not 100%. Now i think about it... not sure why i ever thought it might be chilled out...

bit of practice with power cleans worked up to 55kg

AMRAP in 20 minutes of

5 Power Cleans 55kg
3 Jumping Squats
1 Burpee
21 Rounds

this was good, and it was nice to be back training, but i couldn't wait for it to end... feel better for it today.

Friday 12/02/10

Crossbox

Saturday 13/02/10

Bit of a 2 man WOD today..

20 sledgehammer strikes right
20 sledgehammer strikes left
Then hold a plank till the other guy has finished the following:

10 zercher squats with a 50kg sand bag
Shoulder the bag and walk an undulating 100m (approximately) course.

Then swap.. Doing both bits is 1 round. Did 7 rounds.

Does that make sense?

Then did some ring stuff. Watched videos on the CF journal about doing front levers and muscle up progression, so had a go a both.

Sledge hammer stuff was good... not done this before. Squats and shoulder carry were hard! Levers - no. Muscle up progression was good... will try to make this a regular thing.

Monday 15/02/10

Started with Sprints

Pull ups 4 x 5

Met Con
20 Lengths(400m)
50 Squats
x4

13.57

Sprinting and pull-ups are always good. Back started killing me after the first set of squats... really frustrating cos it slowed me down a lot.

Tuesday 16/02/10

Bit of an odd one. Isometric type stuff. Holding each contraction for a minute then move on to the next. 5 rounds, no rest.

Ring Holds
Push-up
Ring Row
Plank
Squat

Make sense? Was grim.

Then pull-ups: 3,3,4,4,5,5,4,4,3,3
38 in all

Wednesday 17/02/10

For time with a 42.5kg bar:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Do four burpees at the beginning of every minute.

13:51 (52 burpess)

Been doing crossfit for a year this month... this was the worst thing i've ever done.

Thursday 18/02/10

Pull ups: 3,3,4,4,5,5,4,4,3,3

Did dead hang on the way up and tried kipping on the way down. Could only manage 3/4 kips in a row though.

Went in the works gym in the evening. Nothing to hectic, just taking it easy. Did a 5 minute snatch test with 24kg kettlebell. Did 72 snatches... aiming for 90.

Hung a GP Line from the ceiling and did some rope raises, then did some muscle-up progression.

Not really feeling it today.

Friday 19/02/10

Pull-ups: 3,3,4,4,5,5,4,4,3,3

CFR - Crossbox with Drill Sergeant Ellis...

Monday 22/02/10

CFR with Mister C

Back Squats 5x5

5 x 70kg
5 x 90kg
5 x 100kg - current 5rm
5 x 110kg - new 5rm
5 x 102.5 kg

AMRAP in 20mins

5 Lengths (100m)
10 Swings (16kg)
15 Sit-ups

I think i did 12 full but i'm told it could be anything up to 15... Who knows... I'm going to buy an abacus from the early learning centre.

Tuesday 23/02/10

CFR with J Swizzle

10 x HPC
10 x Press
5 x Push Press
x3

Increasing the weight each time. Worked up to 45kg. Liked this. Can't do too much pressing.

Then

AMRAP 20minues

10 Lengths (200m)
10 Press-ups
10 Tuck-ups
10 Squat Thrusts

Did 10 rounds and the run. I made sure i counted today.

Wednesday 24/02/10

First ever session of WDWKC aka Will Dollar's Whitchurch Kettlebell Club.

Started with work on swings and SDHP.

Then a little 2 man metcon:

Person 1:
10 x Swings 24kg
5 x SDHP 24kg
3 x Burpees

Person 2:
Sprints

x 10 Get it? So you swap after each round, yeah?

Nice session.

Thursday 25/02/10

Over head Squat: 3×5
40kg
50kg
60kg (F - only managed 4)

Push Press: 3×5
60kg
70kg - New 5RM
72.5kg - Newer 5RM

Deadlift 3×5
120kg
130kg
140kg (F - only managed 2)
135kg - New 5RM

Friday 26/02/10

Pull-ups: 3,4,4,4,5,5,4,4,4,4

3 Rounds of:
400M
21 American Swings (24kg)
12 Pull-ups

11:55