[Mister C]

Thought I'd cross-post my log - it's also at Warrior Training and Rosstraining.

23.2.08
Mixed bag out in the garden today:

A: 10 minutes muscle-up practice.
Managed...wait for it...13()...and...wait for it...NO FAILURES!!!
They broke down into 5 in 3 minutes, 7 in 5m, and 10 in 8.

B: Another stab at Gym Jones' Jonescrawl (tried it 10 days ago for the first time):
10 deadlift (70kg)
25 box (24") jumps
3 rounds - 5m 35s

C: 5 minutes 2KB (16kg each) clean & press: 41

D: Finisher
25 yards 2 KB overhead walk
50 yards crosswalk, changing hands halfway
25 yards 2KB racked walk
25 yards B Farmers Walk

Notes: over the moon with those muscle-ups - I'd have been happy with 5 in that time, but as soon as I popped the first one, I just felt "in the groove." Maybe I'll have a go at "Nate" a bit sooner that I thought... As background, I only got my first one last Tuesday (12th), and am going to practice them once or twice per week as the first part of my workout. That kinds of limits the type of workout I then do, since clearly doing "Cindy" after a load of muscle-ups would compromise "Cindy" somewhat. So if anyone's got any ideas on CF/Gym Jones/Ross-style workouts to do after a load of muscle-up practice, please let me know.
Jonescrawl time was 50 seconds longer than last time, but this time I did it with the extra 5 box jumps and with more weight (70 kg - more or less BW - rather than last time's 60).
That little lot just atones for scoffing a large bag of peanut M&Ms at the cinema last night...

[Chet]

Great to see this here mate.

NICE WORK on the MUs!

Will post up a few post-MU ideas a little later

[Matt M]

Nice work with the muscle ups!

[Mister C]

Cheers lads

24.2.08
Had to get outside early to train this morning - busy day for me.
So, conditioning it was, loosely based on something I saw on Davie's "Crossfit Central Scotland" blog - cheers Davie :
25 KB swings, 15 knee hugs, 5 med ball slams
20 KB swings, 15 knee hugs, 10 med ball slams
15 KB swings, 15 knee hugs, 15 med ball slams
10 KB swings, 15 knee hugs, 20 med ball slams
5 KB swings, 15 knee hugs, 25 med ball slams
10 KB swings, 15 knee hugs, 20 med ball slams
15 KB swings, 15 knee hugs, 15 med ball slams
20 KB swings, 15 knee hugs, 10 med ball slams
25 KB swings, 15 knee hugs, 5 med ball slams
That lot in 15m 45s, with very little rest pleasingly.
Finisher:
50 yards KB overhead lunge walk.

Notes: KB was 16kg throughout, med ball was 7kg. That concludes a pretty pleasing weekend's training.

[Mister C]

25.2.08
Rest day, due to one of the worst hangovers I've ever had. I blame Tottenham Hotspur FC.


26.2.08
Back to it in a big way today out in the garden:

A: 10 minutes muscle-ups.
Managed 17 broken down like this:
3 in 1 minute including the first 2 on the bounce, 5 in 1:40, 7 in 3m, 10 in 5m, 13 (Saturday's 10-minute total) in 7:25, 15 in 8:50, 17 in 10m.

B:
21 renegade man-makers, 21 knees-to-elbows
15 renegade man-makers, 15 knees-to-elbows
9 renegade man-makers, 9 knees-to-elbows
for time - 14m 13s, using 11kg DBs.

Notes: Feeling very pleased with myself on the back of that.
So chuffed with those muscle-ups - used much less of a kip, and felt like I got much more power from the kip that I did use. Once again, no failures today.
Also pleased with myself with that 21-15-9 - I spent the whole afternoon talking myself out of doing the routine, thinking of easier alternatives etc. but in the end I just thought "stop being such a f*cking wimp and get on with it. "And so I did.

[Matt M]

Congrats on the muscle ups!

And good job in sticking to your guns with the WO.

[Matt M]

RMMs look EVIL. I might have to try them!

[Chet]

Nice one mate, your muscle-ups are progressing incredibly quickly!

That metcon looks hardcore too - nice work

[Mister C]

Cheers Gents

27.2.08
Conditioning today - didn't fancy running, and hadn't done Tabata in a while, so did this:
4 minutes Tabata KB (20kg) swings
4 minutes Tabata squats
4 minutes Tabata med balls (7kg) slams
4 minutes Tabata burpees
Straight through for 16 minutes of sweaty fun!
Finished with some core work:
3 x 10 seconds L-sit, 10 seconds rest
30 seconds bridge, 30 seconds rest
3 rounds

Notes: wanted to hit my legs hard since they got off pretty lightly yesterday, and so I did. Think I'll call that routine Jason Bourne - efficient and lethal. I've only done Tabata burpees as part of a Tabata circuit rather than 4 minutes straight though - they've earned their rep for being right bastards.

[Paul]

That's a beautiful little routine.

Tabata burpees... now there's an idea that sounds like hell.

[Mister C]

Paul, on Feb 28 2008, 09:55 AM, said:

Tabata burpees... now there's an idea that sounds like hell.

Certainly was mate!

28.208
Strength work today:

Clean & Jerk
5 reps @ 40kg
3 @ 50
2 @ 55
1 @ 60
1 @ 62.5
1 @ 65

Finished with:
5 weighted pullups (20kg)
5 one-arm pushups each side
5 weighted chinups (20kg)
5 one-arm pushups each side

Notes: not a great session. Didn't feel very strong today, just sore and tired from the last two days. Think I may try moving my strength day to when I feel more rested, and see how I perform.

[Mister C]

29.2.08
Taking me a rest day today - pretty tired and sore.

[Mister C]

1.3.08
Out in my parents garden on this gorgeous Spring morning for some fun with my KBs:
25m 2KB overhead walk
5 2KB push-press
25m 2KB racked walk
5 2KB racked squat
25m 2KB farmers walk
5 2KB snatch
Can't put KBs down until the end of the round - 5 rounds in about 12 minutes - forgot to stop the clock at the end. All done with 2 x 16kg KBs.

Notes: hardest part was the racked section. Breathing and holding those little fellas in position is a mare, then you have to stop and do squats. Not nice.
Muscle-up practice later when I get home.

[Mister C]

Mister C, on Mar 1 2008, 11:34 AM, said:

Muscle-up practice later when I get home.

Didn't happen.

2.3.08
Outside again today for yesterday's muscle-up practice and some other fun:

A: 5 minutes muscle-ups: 11, including 3 in the first minute. Form not as good as Tuesday, but did them and that's what counts.

B:
1 burpee, 1 KB swing (24kg)
2 burpees, 2 swings
up to
10 burpees, 10 swings
and back down.
Did 1-10 in 8m10s, and 9-1 in 8m11s, so 16m21s overall.

C:
100 med ball slams - 4m13s.

Notes: felt like crap going into this - training week has been pretty good but my diet has been crap: 2 nights on the beer, and lots of chocolate. Think it's caught up with me. Hence I cut the muscle-ups down to 5 minutes, but was determined to do more in that 5 minutes than I had previously, which I did.
Came very close to quitting during the slams, but bludgeoned the f*ckers out in the end.
Overall, a very punishing session, and with all the crap I've consumed this week, I thoroughly deserved the punishment.

[Chet]

Looks like fun mate - nice one

[Mister C]

3.3.08
Brief GPP this morning to work out the kinks and blow away the cobwebs:
30 seconds burpees
30 seconds split jumps
30 seconds grasshoppers
30 seconds jumping jacks
30 seconds shadowboxing
Repeat times 4 for a 10-minute round.

[Mister C]

4.3.08
Gym this morning for strength work:

A: One-arm DB snatch: 5 each arm @ 24kg, 4 @ 26, 3 @ 28, 3 @ 30, 2 @ 32, 1 @ 34, 1 @ 36
Failed at 38, so did high pulls, 1 each side @ 38, 40 and 42

B1: weighted neutral grip pullups: 5 @ 14kg, 5 @ 16, 3 @ 20, 2 @ 22, 1 @ 24
B2: weighted dips: as for pullups

Notes: not really enjoying max work at the moment. Still, numbers not too bad I suppose.

[Chet]

Your numbers aren't bad at all mate...

But how come you're not enjoying the max work?

[Mister C]

Not sure mate - I think I'm getting frustrated by lack of progress (impatient, me!) and that's due to two things:
i) I only do max work once per week, and it's not that consistent in that I change lifts I do each week - more structure required I think;
ii) I prefer other aspects of training (metcon particularly).
And I'm generally feeling a bit "meh" at the mo. Anyhow:


5.3.08
Intervals in the gym, courtesy of Crossfit and Davie:
Row 500m
50 squats
4 rounds - 13m23s.
Core work:
10 V-ups + 10 knee hugs (as one set, feet off the ground until all 20 reps are done)
20 Russian Twists (10kg plate)
3 rounds

Notes: got me some serious wobble-legs after those intervals. Pleased that my first 500m row was 1m53s, a PB for that distance. Made some alterations to my technique which certainly helped. Legs still feel heavy an hour after finishing that...

[Mister C]

6.3.08
Out in the garden for strength-endurance type fun:

A: 10 minutes muscle-ups
Did 20 in that time, broken down into: 3 on the bounce in 21s, 5 in 1:11, 7 in 2:14, 10 in 3:45, 12 in 4:43, 14 in 5:48, 15 in 6:20, 17 in 7:35, 18 in 8:17, 20 in 9:48.

B: nicked from Davie's log (cheers mate ):
1 minute 60kg deadlift
1 minute push-press (2 x 13.5kg DBs)
1 minute rest
5 rounds
Went like this:
Round 1: 22 DL, 16 P-P
Round 2: 19 DL, 15 P-P
Round 3: 18 DL, 13 P-P
Round 4: 17 DL, 13 P-P
Round 5: 18 DL, 15 P-P

Notes: pleased with the continued progress on the muscle-ups - think it's time to try and use them as part of a circuit next. Hard on the elbows though.
Legs felt heavy after yesterday which made the deadlifts hard, and my overhead pressing generally sucks which made the push-presses hard!
Looking forward to a much-needed rest day tomorrow. Feel a bit beaten up.