[Paul]

Your muscle-ups are astonishing.

[Mister C]

Thanks mate. Bear in mind they're on a bar, not rings. There's a lot of debate about which is harder, and since I can't do one on the rings (yet), I'd have to say that they're easier for me on the bar.

[Paul]

Still.. i've tried on the bar along swings at a childrens playground it and it was bloody tough!

[Mister C]

Funnily enough I use the bar along the swings we have in the garden for my boys.

7.3.08
Rest day - good thing too, my legs were sore as hell.


8.3.08
Made it outside to beat the forecast rain to have my first attempt at integrating muscle-ups into a circuit-style routine (inspired by Crossfit's "Nate"
2 muscle-ups
4 sandbag clean & press
8 Getups (16kg KB)
As many rounds as possible in 20 minutes - managed 6.

Finisher: 50m lunge walk with 16kg KB in racked position.

Notes: that was a real learning experience - I learned how it feels to have your triceps blowtorched for a start. Shouldn't have chosen 3 movements with that much triceps involvement. Next time I think I'll make muscle-ups the only upper-body exercise in the circuit and take it from there.
Wanted to do the finisher with the KB overhead, but was concerned that my arms would give way, leading to a KB-head connection that I didn't much fancy.

[Mister C]

9.3.08
Short on time this morning, so brief and intense were the watchwords:
21 KB (16kg) snatches each side, 21 burpees, 21 KB (24kg) swings
15 snatches e/s, 15 burpees, 15 swings
9 snatches e/s, 9 burpees, 9 swings
For time - 10m 52s.
Finished with core work:
Tuck hang
Bridge (no hands)
Med ball plank
30 seconds each hold, 15 seconds to change positions, 4 rounds straight through.

Notes: Got some quality callouses from that one. Just noticed that 21-15-9 routine is a remix of the Magic 50. That explains a few things...

[Mister C]

10.3.08
A day off from Uni and I should be revising Microbiology for a test tomorrow, so naturally it was time to attempt Crossfit's "Grace" in a slightly scaled fashion:
30 clean & jerks for time, 54kg barbell
7 minutes, 24 seconds.
Finisher:
5 pullups
5 dips
5 chinups
5 BW tricep extensions
3 circuits, no rest between exercises, 60 seconds between circuits.

Notes: that Grace is a toughie. Used the scaling idea here under section 1.3 which made for a very tough, but not impossible workout. Quite pleased with my time though. Wasn't sure what I was going to get as I looked at the comments last time it came up as WOD, and times were between 6-odd and 30-odd minutes.
As an aside, I think that was a bit tougher than it could have been as I used an EZ-curl bar (I know, I know, it's a hangover from the old MH days and the only bar I have) which makes it quite tough on the wrists. Will have to give it a go at the gym with a proper bar.

[nickyhusky]

What's wrong with an EZ bar?? They've got their uses. Though I wouldn't use one for that WO.

Or am I just too much of a BBer?

[Mister C]

It's the way the wrist twists when you clean the bar, and then have to reset the wrists before the jerk. I found it bends it at an uncomfortable angle, that's all.
Otherwise, it's pretty useful to have a slightly shorter bar for indoor work.

[nickyhusky]

Mister C, on Mar 10 2008, 10:49 AM, said:

It's the way the wrist twists when you clean the bar, and then have to reset the wrists before the jerk. I found it bends it at an uncomfortable angle, that's all.
Otherwise, it's pretty useful to have a slightly shorter bar for indoor work.

Yeah, I wouldn't fancy using one for those. Good for bicep curls though

[Mister C]

11.3.08
Ooh my arms ache today!
Still, no excuse for idleness, so off to Uni gym for some Concept II intervals:
1000m, 2 minutes rest
750m, 90 seconds rest
500m, 60 seconds rest
250m, 30 seconds rest
250m, collapse!
Pick myself up off floor for some core work:
Flag x 6
50 chinnies
3 rounds, 60 seconds between rounds.

Note: very close to Upchucksville by the last 250m interval.

[Chet]

Nice session there mate.

Gonna do those rowing intervals next week methinks

[Mister C]

12.3.08
Was supposed to do stuff involving muscle-ups today, but my arms are still sore as hell, so I've swapped today and tomorrow's workouts round. That meant that today was the day I introduced myself to another b1tch, this one from Crossfit called "Kelly:"
Run 400 metres
30 box jumps (box was 18" or so)
30 wall ball shots (10' target, 7kg med ball)
5 rounds for time - took 26m 15s.

Notes: first time I've done 400m intervals in a while, and now I remember why - they suck. Strange thing was, after the first interval, I thought this was going to be a horrorshow, but during the third one I remember thinking "going OK this, just got to plough through it."
Quietly pleased with my time too - although I've just noticed that the box was supposed to be 6" higher. Ar$e.

[Mister C]

13.3.08
Muscle-up time again, using a routine I found among the Crossfit videos:
5 muscle-ups
50 squats
4 rounds - 8m 01s.
Finisher:
100 sledge swings - 2m 17s, a PB by 14s.

Notes: Nice to use M-Us in a circuit like that, and much better to have them as the only upper body exercise too. Very happy with today's training, and indeed this week's so far - and not a kettlebell in sight!
Talking of which, I just took delivery of my new 32kg KB. Snatching that ain't easy.
Here's Annie doing that same routine faster, with better form, and looking far more attractive!

[Mister C]

14.3.08
Rest day - worked on a few technique things, but no training as such.


15.3.08
Outside this morning for something I found among the Crossfit videos:
12 burpee clean & press (15kg DBs), 12 weighted ring pullups (15kg)
9 burpee clean & press (15kg DBs), 9 weighted ring pullups (15kg)
6 burpee clean & press (15kg DBs), 6 weighted ring pullups (15kg)
3 burpee clean & press (15kg DBs), 3 weighted ring pullups (15kg)
For time - 11m35s.
Finisher:
10 getups (16kg KB), 10 sledgehammer swings
8 getups (16kg KB), 20 sledgehammer swings
6 getups (16kg KB), 30 sledgehammer swings
4 getups (16kg KB), 40 sledgehammer swings
2 getups (16kg KB), 50 sledgehammer swings

Notes: think I may have got more out of that 12-9-6-3 routine if I'd used a little less weight - could have moved faster.
Still, my arms now feel like overcooked spaghetti.

[Mister C]

16.3.08
Conditioning today, in a format borrowed from Davie - 5 minutes to complete each workout, the faster you do it, the more rest you get:
#1: 30 burpees
#2: 21-15-9 KB (24kg) sumo deadlift high pull & barrier jump (24")
#3: 100 KB (16kg) snatches
#4: 21-15-9 pushups & jumping pullups
#5: 40 burpees (in fact I did 53)

Notes: I LOVE that format! Incredibly versatile, completely scalable, and very challenging.
#1: nice and easy, didn't hurry it, almost a warm-up
#2: murder on the lower body - went through without much rest, but really had me puffing.
#3: killer: hit lots of places, and gave me some superb callouses to boot. Finished this with about 20 seconds to spare.
#4: got through this at a fast pace with no rest. Had me puffing a lot, but wanted to get some decent rest time in before the last one.
#5: finished the 40 in good time and thought "got some time left, may as well make some good use of it."
In all, a top workout, physically and mentally challenging. Tip for anyone trying it - lie down during the rest times.

[Chet]

That's a brilliant weekends training mate - nice one

Actually, looking at it, a great week. Some really cool workouts in there.

[Mister C]

Thanks man, it has been a good week. I've already planned out next week (including contingencies for bad weather), and that should be a good 'un too. Bring it on!

[Mister C]

17.3.08
Nice bright morning and a busy day ahead, so time to have a go at "Helen:"
400 metre run
21 KB (24kg) swings
12 ring pullups
3 rounds for time - 11m 40s.

Notes: setting out, you think "3 rounds, can't be that bad." On completion of the third round, you think "please Lord, kill me now." Greg Glassman must be a real misogynist (sp?) to name all these horrible workouts after women.
On a serious note, I suspect my time would have been better if I could do kipping pullups. That was the closest I've been for some time to being sick during training - good thing I'd only consumed a cup of tea before starting.

[Mister C]

17.3.08 - PM
Quick core workout:
5 standing wheel rollouts
16 Russian Twists (12kg KB)
50 chinnies
60 seconds rest, 3 rounds.
Also tried one round of "Nate:"
2 muscle-ups
4 HSPU
8 KB swings @ 32kg
Jesus! 20 minutes of that is going to hurt like a b*tch!

[Mister C]

18.3.08
EIT in the gym today on the Concept II:
500m row
25 pushups
4 rounds - 12m22s, including the first 500m at 1:51 which beats my (admittedly piss-poor) PB by a few seconds.
Finished with some core work:
60 seconds plank
20 seconds each side med ball plank
30 seconds each side side plank
3 rounds, 60 seconds between rounds.

Notes: rowing form was all over the shop today, not helped by the fact that I've felt dizzy ever since I got up. Maybe going back and forth quickly(ish) on a rower was not the best idea...