[Mister C]

19.3.08
In the gym this morning - far too busy
21-15-9
Deadlift (90kg)
Bench press (50kg)
10m 43s.
Finisher:
10 chinups, 10 dips
8 of each, 6, 4, 2

Notes: this was meant to be my first attempt at "Diane", but lately I've had a twinge in my right shoulder that is aggravated by overhead pressing. Thought I wouldn't make it worse, so the bench pressing was a decent sub. Good workout, although I'm struggling to feel my arms now.

[Mister C]

20.3.08
Rest day - sore as hell from pseudo-Diane. So sore in fact that I even had a bath.


21.3.08
Markt was over so I introduced him to this format: 5 minutes to complete each workout, the faster you do it, the more rest you get:
#1: 50 (non-pushup) burpees
#2: 30-20-10 wall ball & med ball slams
#3: 3 x 400m sprints
#4: 20 KB swings (24kg) + 40 knee hugs + 60 squats
#5: 100 KB (16kg) snatches

Notes: that was harsh! Neither of us finished the ball stuff (I got everything bar the last 10 slams), and the rest of it just sucked.
Did non-pushup burpees because my chest is still fried from Wednesday.

[Chet]

Mister C, on Mar 21 2008, 11:48 AM, said:

Notes: that was harsh!

It looks it! Nice one.

[Mister C]

22.3.08
Couldn't go out and do muscle-ups due to snow (!), so stayed indoors for my first crack at "Angie:"
100 pullups
100 pushups
100 situps
100 squats
for time - 26m29s.

Notes: noted down times after which I'd finished each segment: pullups (13:42 - those pullups are humbling!), pushups (17:49), situps (24:14). Pushups could have been quicker had my chest still hurts like hell from Wednesday. The squats felt like a holiday after the rest.

[Mister C]

23.3.08
Thought I'd use Chet's "mini-workouts" format today:
#1 - 50 KB (16kg) swings for time: 1m 42s.

#2 - 100 sledgehammer swings: 1m 49s PB

#3 - 50 wall ball shots for time - 2m 51s. At this point I thought "sod it," and this became "Karen:" 150 wall ball shots for time - 9m 41s.

Notes:
Can certainly improve the KB swings time - due to my grip muscles being sore as hell from yesterday, I had to break up the swings into one set of 30 and one of 20. In a fresher state, I think 50 straight through is definintely possible.
Would like to get the sledge swings down to 1:40, which would equate to 1 swing every second. Should be possible, as I had a few dodgy rebounds that ate up some time.
Had to scale "Karen" as a 7kg ball is the heaviest I have. Wall ball shots got me some funny looks from next door's kids!

[nickyhusky]

Mister C, on Mar 23 2008, 05:07 PM, said:

23.3.08

#4 - not done it yet. Open to suggestions...

burpees? L-sits? Pullups? Pushups - 25 of 4 different types? Sprints?

Your sledgehammer swings sound v fast to me! I'm sure I'd get about 20 done in that time! I'll have to time myself and see, now that I've actually got a sledgehammer...

[Mister C]

nickyhusky, on Mar 23 2008, 05:16 PM, said:

Pullups?

After yesterday?!
Thanks for the suggestions though - it may have to be burpees, just for a hoot.

[Chet]

Mister C, on Mar 23 2008, 05:07 PM, said:

Thought I'd use Chet's "mini-workouts" format today:

Hehe...nice.

Great work on the first 3 too

What did you end up doing for #4 in the end then bud?

[Mister C]

Chet, on Mar 23 2008, 11:22 PM, said:

What did you end up doing for #4 in the end then bud?

Didn't - had a glass of wine with dinner which made me sleepy.
Have edited my original post to reflect that.

[Mister C]

24.3.08
Markt over again for a little routine I found on Crossfit a couple of days back:
20 KB swings @ 24kg
40 push-press @ 20kg
60 squats
3 rounds.
M - 11m51s
C - 12m30s.
Finished with a 15-minute session of various walks & carries with a selection of KBs (16, 24 & 32kg).

Notes: those push-presses slayed me! Top work Mark!

[Gubernatrix]

Yup, good work from Markt.

Fair's fair though - he does have a weight advantage over you - so well done Mister C too!

[Mister C]

Why thank you m'dear.

25.3.08
Outside in the garden for a mixed bag this morning:

#1 - 20 muscle-ups for time: 9m 18s.

#2 - 100 metre lunge walk: forgot to start the timer!

#3 - 21-15-9 jumping pullups & pushups: 1m57s

#4 - 100 sledgehammer swings: 2m17s

#5 - brief KB (16kg) circuit; 5 reps each side of:
round-the-body pass
figure of 8 between legs
snatch
clean & press
swing

Notes: only intended to do the first 2, but got carried away with ideas!
Pleased with the muscle-ups, fastest I've done 20. I'd originally planned to do yesterday's Crossfit WOD (30 M-Us for time) but didn't feel adequately prepared since I hadn't really done any in 2 weeks. Still, all good.
Think I've earned some breakfast anyway.

[Mister C]

26.3.08
Another early one this morning, Ross' "Swinging & Snatching" challenge:
Run 400 metres
10 KB (16kg) swings each side
Run 400 metres
10 KB snatches each side
Run 400 metres
10 KB swings each side
Run 400 metres
10 KB snatches each side
For time - 9m 05s, a PB by over a minute.

Notes: got to qualify that PB - I used a different course that may or may not be a bit shorter than the old one. Also, the new course is mainly on pavement whereas the old one was all grass, so that may have made it faster. Having said all that, I felt like I was performing well.

[Mister C]

27.3.08
Rest day

28.3.08
Met up with Andy today. After some really useful pointers on barbell snatches & kipping pullups, did this workout:
Player 1 rows for 60 seconds
Player 2 does one exercise from the list for 60 seconds
Swap places after each minute, 30 seconds to change places and records reps/metres.
Keep going until each player has done all the exercises and 7 stints on the rower.
Exercise list:
Pullups: Andy 20, Chris 21
Burpees: Andy 26, Chris 22
Pushups: Andy 50, Chris 45
Squats :Andy 57, Chris 49
KB snatch LHS: Andy 25, Chris 23
Wall ball (9kg ball): Andy 20, Chris 25
KB snatch RHS: Andy ??? (can't read his writing!), Chris 23
Rowing distances:
Andy: 285, 273, 266, 271, 247, 257, 256
Chris: 240, 224, 245, 212, 236, 231, 233

Notes: unsurprisingly he stuffed me, but at least I took a couple of rounds off him. Good session all in. Cheers Andy

[Chet]

Mister C, on Mar 28 2008, 07:16 PM, said:

unsurprisingly he stuffed me

I wouldn't say that TBH.

Seriously good work by you both

[Chet]

BTW- just out of interest , what weight 'bell did you use?

[Mister C]

Oops, missed that out - 16kg.


29.3.08
Weather was far too rubbish to do muscle-ups today, so it was time to attempt "Barbara:"
20 pullups
30 pushups
40 situps
50 squats
5 rounds, 3 minutes rest between each round.
Times:
R1: 4:01
R2: 4:30
R3: 4:28
R4: 5:08
R5: 4:33

Notes: ouch! Tried to kip the pullups as much as possible, and Andy's tips yesterday certainly helped. In fact, in the first round I banged out 15 on the bounce. Pushups were poor as usual for me; took 4 rounds to get into the "groove" with the situps, then they were OK. Squats were fine - don't think I've ever squatted as fast as I did during round 5 - I was racing to finish them before the end of the song playing.
On a slightly sour note, I've managed to split open the stitches on my arm less than 24 hours after having them!

[Chet]

Mister C, on Mar 29 2008, 12:40 PM, said:

I've managed to split open the stitches on my arm less than 24 hours after having them!

Stitches? From Andys session?!

[Mister C]

Chet, on Mar 29 2008, 02:49 PM, said:

Stitches? From Andys session?!

LOL, no, yesterday evening I had a lump removed from my arm. Doc reckons it's fine, but it kept getting caught when I did ring dips, so it had to go.

[Chet]

Oh right...

Hope youre OK bud.