[Mister C]

29810
Pullups:
5 x 3 @ 32kg

Then:
7 overhead squats @ 42.5kg
12 knees-to-elbows
AMRAP in 12 minutes
6 rounds + squats/6 KTE

Notes:
Not expecting any pullup PBs at my increased weight right now, but pleased with the hard work this morning.
Took the AMRAP at a steady rather than balls-out pace, wanted to make sure I got everything unbroken, which I did.
Also, mucked about with my apple tree and made a rope climbing station, which the kids and I are chuffed to bits about. The way my elder twin gets up it, I swear he's more ape than human (pic on my Facebook page).

[Mister C]

30810
Rest day.


313810
Thought I'd use my new rope climb station to have a go at an adapted version of the CF mainsite workout from a few days back:
8 rope climbs (8 foot rope, seated start, no feet usedd)
21 ring dips
50 squats
3 rounds
26:20

Notes:
Ouch, that was a real grind. No real surprise that the rope climbs took up most of the time. Did them as seen in this video.
Grip is now totalled.

[Mister C]

1910
Squats:
5 x 5 @ 92.5kg

Then the Warrior Training WotW, "Sandbag Grace:"
30 clean & jerk with ~40kg sandbag
3:22

Notes:
Very pleased with the squats, 92.5kg was my 3RM up until a few months back.
SB Grace is 20 seconds faster than last time, but still not up to the sub-3 I want for that routine - seem to be getting a bit of a bee in my bonnet about that. Also, it's not done my grip any good after yesterday.

[marcus clarke]

nice time mate, like the look of this one. in the folder it goes...

[Mister C]

Thanks buddy, enjoy it.


2910
Push-jerk:
5 @ 50kg
5 @ 60kg
5 @ 65kg
5 @ 70kg - current 5RM
5 @ 72.5kg

Run 400m
30 situps (Abmat, soles together)
20 box jumps
3 rounds
10:54

[Mister C]

3-5910
Took the rest of the week off - felt like crap, no energy, kids weren't well and I think I was fighting off whatever they had.


6910
Front squats:
5 @ 75kg
5 @ 82.75kg
5 @ 87.5kg - new 5RM

Then this one from CF Football:
3 power snatch @ 75% 1RM (45kg)
5 handstand pushups
7 box jumps
AMRAP in 10m
7 rounds + 2 snatches.

Notes:
Good to see that a few days off involving a lot of chocolate hasn't done me much harm.
Gassed earlier on the metcon having blasted out 2 rounds in under 2 minutes, so slowed the pace down to something more stready and kept the work rate pretty constant for the rest of the 10 minutes.

[Mister C]

7910
Snatch balance:
1 @ 30kg
1 @ 40kg
1 @ 45kg
1 @ 50kg - existing 1RM
1 @ 55kg
1 @ 57.5kg
1 @ 60kg

Then this one from CF Invictus:
Row 1000m
50 KB swings @ 24kg
Run 800m
10:23

Notes:
Thought I had more in me the last (and only) time I did the snatch balance, but still surprised to get up to 60, and I think I had a bit more in me. I guess in theory you should be able to snatch balance what you can overhead squat, or thereabouts.
According to my rower I did the 1km in 3:24, which says far more about my rower's dodgy calibration than it does about my rowing ability.
Swings split 25/15/10.

[Franz29]

Nice work on the squats.

[Mister C]

8910
Power cleans:
2 @ 50kg
2 @ 60kg
2 @ 65kg
2 @ 70kg
2 @ 75kg
2 @ 80kg

Then:
10 thrusters @ 15kg DBs
10 pullups
AMRAP in 12m
7 rounds + thrusters/5 pullups

Notes:
Think that power clean weight is a PB for 2 reps, but can't find the record of the last time I did them.
Metcon was a version of a CF mainsite WOD from June 20th 2008, and it kicked my backside. That thruster/pullup combo, gets you in any of its guises.

[Mister C]

9910
Rest day - lots of MobilityWod stuff.


10910
Squats:
3 x 5 @ 95kg

Press:
5 x 3 @ 55kg

Finished off with 4 minutes Tabata sledgehammer swinging: 16-18 strikes per interval.

Notes:
3 sets rather than 5 for the squats as my legs are still hamered from thrusters on Wednesday. Still progress, having never done sets across at that weight, and felt pretty good overall.
Recently progress has stalled on the press, so have switched to 3s rather than 5s for a while. This weight was heavy (90% of my 1RM) but doable.
Sledge swings just to tickle my conditioning bone.

[Mister C]

11910
CF North East England "Welcome" WOD:
15-12-9
Burpees
KB swings @ 32kg
Ring dips
with 10kg vest
8:00

Moved onto some deadlift singles. Worked up to a very comfortable 165kg, tried 175 but felt all kinds of wrong, so left it there. Getting sensible in my old age?

Note:
Metcon time compares to a time of 6:25 without the vest, so pretty pleasing. Burpees & swings unbroken, dips split up 5/5/5, 4/4/4, 4/3/2.

[Mister C]

12910
Rest day


13910
Thrusters:
1 @ 50kg
1 @ 60kg
1 @ 65kg
1 @ 70kg
1 @ 75kg
1 @ 80kg - new 1RM

Then this one courtesy of Steve at Total Fitness in the Kootenays: (aka glasshousebc round these parts)
15 deadlifts @ 100kg
5 (press + push-press + jerk) @ 20kg DBs
12 deadlifts @ 100kg
4 (press + push-press + jerk) @ 20kg DBs
9 deadlifts @ 100kg
3 (press + push-press + jerk) @ 20kg DBs
4:49

Notes:
Thruster's a PB by 2.5kg, felt like there may be more there.
Metcon was a fun blast; breakdowns were:
First round - unbroken
Second round - deads 8/4, overheads 3/1
Third round - deads 6/3, overeads 2/1.
Enjoyed that session, grip is fried from the combination of deads and holdling up the DBs.

[marcus clarke]

nice thruster 1RM mate.

Been alot of heavy thrusters on the daily WODs lately.

like the metcon mate, bloody good time too.

[Mister C]

Cheers Mr. Clarke.


14910
Early morning fun in the dark today.
Row 500m
3 minutes rest
6 rounds
1:47
1:42
1:40
1:38
1:42
1:40

Extra fun:
150 situps (Abmat, anchored)
4:14

Notes:
Played around with different approaches to the row. First one was full pelt from the off, which clearly wasn't the way to go. Best approach seemed to be to go about 85% for the first 250m, then hammer it for the rest.
Had to break up the situps 100/25/25. Abs will thank me for that later I'm sure.

[Mister C]

15910
Was due to go the the CF Reading box this morning, but had to be in to get my rear windscreen fixed (thanks builders next door!), so:
Press
3 x 3 @ 56kg

Then Badger:
30 squat cleans @ 42.5kg
30 pullups
Run 800m
3 rounds
42:13 of suck

Notes:
Pressing was right up to capacity, last rep was a real grind; that weight's only 2.5kg off my 3RM, and 91% of my 1RM.
Badger was just harsh - the cleans get your heart rate right up from the off, making everything else harder. Had to break them up into 4-6 sets each round, pullups were all done in 3 sets of varying sizes, runs were done at a, errm, stately pace. Made a point of paying attention to form on the cleans, which I think really paid off in terms of saving energy. Still, won't be in a hurry to have a go at that one again.
RIP CPO Carter.

[Mister C]

16910
Rest day - was all kinds of beat up.


17910
Finally made it to the CFR box for a morning session.
Squats: 4 x 3 @ 97.5kg (85% 1RM)

Then:
12 deadlifts
9 hang power cleans
6 front squats
3 shoulder-to-overhead
AMRAP in 10m with 50kg
4 rounds + deads/HPC/4 squats

Notes:
Squats should have been 5 sets, but form got a bit ropey on the fourth set, and knowing I had front squats in the metcon I left it at 4.
Liked that metcon, but for got a rush of blood to the head at the start and went off like a rocket, which meant I was playing oxygen catchup for the rest of the workout. Duh.
Still, great session, drove there in the dark, but a gorgeous morning once I'd finished.

[Mister C]

18910
Gorgeous morning today, time for G.I. Jane:
100 burpee-pullups
16:14

Notes:
PB by 1 minute 20-some seconds.
Bloody horrible, that. Did the first 50 in about 7 minutes, then set the Gymboss to go off every minute whereupon I did 6, and rested for the rest of the minute. Worked fine, but was still a wreck at the end, and couldn't face food for at least an hour.
Feeling just dandy now though, bacon and eggs on the go.

[Mister C]

19910
1DB snatch
1 @ 30kg
1 @ 40kg
1 @ 42.5kg
1 @ 45kg

Then:
21-15-9
KB swings @ 32kg
Ring pushups
5:17

Notes:
Rubbish. Had no business training today. Had nothing in the tank for any of it, feel like I'm fighting off some other bug my kids have got, so really should have left it alone today.
Bah.

[Mister C]

20910
Rest day


21910
Press:
3 @ 50kg
3 @ 57.5kg
3 @ 60kg - new 3RM
1 @ 61kg - current 11RM
1 @ 62.5kg
1 @ 63.5kg
F @ 65kg

Then this one, scaled from Crossfit Football:
9 hang power cleans @ 75kg
10 med ball slams (9kg ball)
6 hang power cleans
15 med ball slams
3 hang power cleans
20 med ball slams
4:30

Notes:
Whoops, PBs weren't meant to happen today!
Was planning on doing 3 x 3 @ 57.5kg for the press, 1kg below my 3RM, but the first set felt pretty easy, so thought I'd have a crack at doing 60 for reps, having never pressed that weight more than once. Figured even if I only got 2 at that weight it would be a PB of sorts, so it was a no-lose. Up it went, so got carried away and pushed for a new 1RM (from 61kg). Woohoo!
Happy with that metcon time; original version called for cleans at 85kg and a 40lbs ball, but that clean weight was my 3RM, and I don't have that heavy a ball. So did what I did, got it all unbroken apart from the set of 6 cleans which I split in half.
Great way to bunk off early.

[Mister C]

22910
Squats:
3 @ 80kg
3 @ 95kg
3 @ 100g
3 @ 107.5kg - new 3RM


Then:
7 chest-to-bar pullups
7 ring dips
AMRAP in 12m
10 rounds + pullups/3 dips

Notes:
Another day, another PB. Must be the lucky Spurs shorts I wore both days - pity they weren't lucky for Spurs last night.
Squat PB wasn't pretty, last rep looked more like a good morning and I was seeing stars. Also took a good 5 seconds between second and third reps, but I reckon if the bar's not racked it's all the same set.
Aim for the metcon was 10 rounds, so job done. Only got the first round of pullups unbroken, struggled with rhythm.