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14.4.08
Went to my first Crossfit Reading session today. After some group work on pullups, did a reduced version of "Kelly:"
400m run (21 lengths of the gym)
30 box jumps
30 wall ball shots (9kg med ball)
3 rounds for time - 14m 02s.
Finished off with some pushup group work and a good stretch.
Notes: really enjoyed that, although Kelly was a little lung-burner! Certainly pushed myself more because there were other people there. Great session all in. Same time next week...
Mister C's Trog
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#82
Mister C 
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Posted 15 April 2008 - 07:57 AM
15.4.08
Beautiful morning to have a go at "Randy (kinda):"
75 snatches using 2 x 16kg KBs
6 minutes 13 seconds.
Finisher - "Cindy:"
5 pullups
10 pushups
15 squats
5 rounds - 4m 12s.
Notes: not exactly Randy as RX'd, as my barbell snatching ability isn't good enough for me to get the full benefit of this workout. But the KBs add up to 70lbs, so a close approximation and a good workout nonetheless. Randybell anyone?
Haven't done that finisher in a while, but that's a PB for 5 rounds as a finisher.
Beautiful morning to have a go at "Randy (kinda):"
75 snatches using 2 x 16kg KBs
6 minutes 13 seconds.
Finisher - "Cindy:"
5 pullups
10 pushups
15 squats
5 rounds - 4m 12s.
Notes: not exactly Randy as RX'd, as my barbell snatching ability isn't good enough for me to get the full benefit of this workout. But the KBs add up to 70lbs, so a close approximation and a good workout nonetheless. Randybell anyone?
Haven't done that finisher in a while, but that's a PB for 5 rounds as a finisher.
Maximise your training and minimise the bullshit.
#83
Mister C
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Posted 15 April 2008 - 06:52 PM
Chet, on Apr 13 2008, 05:50 PM, said:
Was it pretty much continuous, or did you find yourself with a few seconds to spare in between rounds mate??
Sorry mate, missed this. For most of these sessions, I finished with about a minute of rest more or less. I found that to be about right - hard but not impossible. A great protcol, gives you lots of free rein to get creative. Why design one workout when you can design five?
Maximise your training and minimise the bullshit.
#84
Mister C
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Posted 16 April 2008 - 08:23 AM
16.4.08
In the Uni gym first thing for a 5k row:
21m 30s, beating my previous attempt 2 months ago by 2 minutes 2 seconds.
Finished with 3 sets of:
Flag x 6
In the Uni gym first thing for a 5k row:
21m 30s, beating my previous attempt 2 months ago by 2 minutes 2 seconds.
Finished with 3 sets of:
Flag x 6
Maximise your training and minimise the bullshit.
#86
Mister C
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Posted 17 April 2008 - 07:34 AM
Thanks mate.
17.4.08
In honour of my eldest being 7 today, thought I'd have another crack at the 300 workout (slightly amended):
25 pullups
50 deadlifts @ 60kg
50 pushups
50 V-ups
50 box jumps @ 24"
50 KB clean & press @ 16kg
25 pullups
For time - 20 minutes, 21 seconds, beating my previous attempt by over 7 1/2 minutes.
Notes: Very pleased with that PB, but slightly miffed at missing the sub-20. Think the faster pace is in a large part due to kipping pullups - did the first 25 in one set of 20, then a set of 5. Also, I'm better conditioned than when I last did it (last June). Now feeling very smug at having got that done before breakfast, and tucking into some superb scrambled eggs.
17.4.08
In honour of my eldest being 7 today, thought I'd have another crack at the 300 workout (slightly amended):
25 pullups
50 deadlifts @ 60kg
50 pushups
50 V-ups
50 box jumps @ 24"
50 KB clean & press @ 16kg
25 pullups
For time - 20 minutes, 21 seconds, beating my previous attempt by over 7 1/2 minutes.
Notes: Very pleased with that PB, but slightly miffed at missing the sub-20. Think the faster pace is in a large part due to kipping pullups - did the first 25 in one set of 20, then a set of 5. Also, I'm better conditioned than when I last did it (last June). Now feeling very smug at having got that done before breakfast, and tucking into some superb scrambled eggs.
Maximise your training and minimise the bullshit.
#87
Chet
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Posted 17 April 2008 - 07:48 AM
Nice one mate.
Did you do that on an empty stomach??
Aye...there's something very pleasing about going and lifting things early morning, when everyone else is still in bed/waking from their slumber, isn't there?
Did you do that on an empty stomach??
Aye...there's something very pleasing about going and lifting things early morning, when everyone else is still in bed/waking from their slumber, isn't there?
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#88
Mister C
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Posted 17 April 2008 - 08:00 AM
Chet, on Apr 17 2008, 08:48 AM, said:
Nice one mate.
Did you do that on an empty stomach??
Did you do that on an empty stomach??
Oh yes, the only thing I'd ingested beforehand was a cup of tea and a glass of water. Don't like having anyting in my stomach when I train.
I do like that early morning exercise thing - I'm not much of a distance runner anymore, but I used to like getting up and going runnign seeing people on the way to work/school etc.
Maximise your training and minimise the bullshit.
#89
chrisap
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Posted 17 April 2008 - 08:04 AM
Chet, on Apr 17 2008, 08:48 AM, said:
Nice one mate.
Did you do that on an empty stomach??
Aye...there's something very pleasing about going and lifting things early morning, when everyone else is still in bed/waking from their slumber, isn't there?
Did you do that on an empty stomach??
Aye...there's something very pleasing about going and lifting things early morning, when everyone else is still in bed/waking from their slumber, isn't there?
Yeah I love getting up and killing myself in the gym when others are not even out of bed. Makes me feel disciplined and gives my day purpose.
#90
FK Pimp
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Posted 17 April 2008 - 12:11 PM
beat my last effort by 4 secs for this
don't agree on the early mornings tho' - still feel half asleep - although a run is best done first thing.
don't agree on the early mornings tho' - still feel half asleep - although a run is best done first thing.
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#91
Mister C
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Posted 18 April 2008 - 07:57 AM
18.4.08
Once again out in the garden for an attempt at ICT#6 from Ross' "Never Gymless":
100 rope turns
10 clap pushups
15 med ball(6kg) slams
20 lateral jumps
8 rounds for time
14 minutes 59 seconds, beating my PB by 58 seconds.
Once again out in the garden for an attempt at ICT#6 from Ross' "Never Gymless":
100 rope turns
10 clap pushups
15 med ball(6kg) slams
20 lateral jumps
8 rounds for time
14 minutes 59 seconds, beating my PB by 58 seconds.
Maximise your training and minimise the bullshit.
#92
Chet
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Posted 18 April 2008 - 08:26 AM
Mate, you really are storming ATM. 
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#93
Mister C
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Posted 19 April 2008 - 08:58 AM
Thanks mate, it does seem to be going well right now. I reckon that's because I'm ploughing all the energy into training that I should be putting into my revision.
19.4.08
Stuck inside today, and since it came up a couple of days ago it was time to have a go at "Elizabeth:"
21-15-9
Cleans @ 60kg
Ring dips
For time
10 minutes, 33 seconds.
Finisher:
1 set max reps kipping pullups: 16 - not a PB, but that's hardly a surprise.
Notes: not done squat cleans before, so stuck to power cleans for this one. Never really rated cleans as an exercise on their own - always took them as the setup for the jerk, but the way my arms and shoulders feel, they certainly hit the mark. Also nice to do ring dips again without my dearly-departed lump rubbing the hanging straps.
19.4.08
Stuck inside today, and since it came up a couple of days ago it was time to have a go at "Elizabeth:"
21-15-9
Cleans @ 60kg
Ring dips
For time
10 minutes, 33 seconds.
Finisher:
1 set max reps kipping pullups: 16 - not a PB, but that's hardly a surprise.
Notes: not done squat cleans before, so stuck to power cleans for this one. Never really rated cleans as an exercise on their own - always took them as the setup for the jerk, but the way my arms and shoulders feel, they certainly hit the mark. Also nice to do ring dips again without my dearly-departed lump rubbing the hanging straps.
Maximise your training and minimise the bullshit.
#94
Mister C
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Posted 20 April 2008 - 07:40 AM
20.4.08
Indoors again for another go at "Donkey Kong:"
21-15-9
Burpees
KB swings @ 24kg
Barrier (24") jumps
plus climb a set of stairs (15 steps I think) after each set.
For time - 8 minutes 48 seconds, beating my PB by 55 seconds.
Notes: been a good week for me - beat 4 PBs.
Indoors again for another go at "Donkey Kong:"
21-15-9
Burpees
KB swings @ 24kg
Barrier (24") jumps
plus climb a set of stairs (15 steps I think) after each set.
For time - 8 minutes 48 seconds, beating my PB by 55 seconds.
Notes: been a good week for me - beat 4 PBs.
Maximise your training and minimise the bullshit.
#95
Mister C
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Posted 21 April 2008 - 08:33 PM
21.4.08
Crossfit class again tonight - after a warmup, a nasty little circuit Andy dreamt up:
6 KB SDLHP
6 squats
6 KB swings
6 burpee
6 pullups
6 KB overhead press (3/side)
As many rounds as possible in 20 minutes - did 11 with a 16kg KB.
Finisher:
3 minutes Tabata 10m shuttle runs - 34 in all.
Notes: nasty nasty nasty! Was conservative in my KB choice - could have gone higher for SDLHPs and swings, but the 24 for the presses would have slowed me down. Good session. I'm in drastic need of a rest day now, after 2 weeks without one. So nothing for me tomorrow.
Crossfit class again tonight - after a warmup, a nasty little circuit Andy dreamt up:
6 KB SDLHP
6 squats
6 KB swings
6 burpee
6 pullups
6 KB overhead press (3/side)
As many rounds as possible in 20 minutes - did 11 with a 16kg KB.
Finisher:
3 minutes Tabata 10m shuttle runs - 34 in all.
Notes: nasty nasty nasty! Was conservative in my KB choice - could have gone higher for SDLHPs and swings, but the 24 for the presses would have slowed me down. Good session. I'm in drastic need of a rest day now, after 2 weeks without one. So nothing for me tomorrow.
Maximise your training and minimise the bullshit.
#96
Mister C
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Posted 23 April 2008 - 10:20 AM
22.4.08
Rest day - first in 2 weeks and boy did I need it.
23.4.08
Parts of my upper body still sore from Monday/2 weeks accumulation, so had a go at this:
400 metre run
50 squats
4 rounds for time
9 minutes, 34 seconds
Finished with core work:
10-second L-sit
20 seconds rest
6 rounds
Notes: very wobbly legs after that!
Rest day - first in 2 weeks and boy did I need it.
23.4.08
Parts of my upper body still sore from Monday/2 weeks accumulation, so had a go at this:
400 metre run
50 squats
4 rounds for time
9 minutes, 34 seconds
Finished with core work:
10-second L-sit
20 seconds rest
6 rounds
Notes: very wobbly legs after that!
Maximise your training and minimise the bullshit.
#98
Mister C
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Posted 24 April 2008 - 10:29 AM
Cheers Matt - yeah, that was a harsh one. But I seem to be getting quite fond of running 400m. 
24.4.08
After months of putting it off, today it was finally time to have a go at (scaled) "Fran:"
21-15-9
Thrusters @ 35kg
Pullups
For time - 7 minutes 42 seconds.
Notes: now I know why I was putting it off - that was horrendous! Was prostrate on the floor for a good 3 minutes after that, just trying to slow down my breathing. I was surprised by how much it took out of the grip, as much as anything else.
24.4.08
After months of putting it off, today it was finally time to have a go at (scaled) "Fran:"
21-15-9
Thrusters @ 35kg
Pullups
For time - 7 minutes 42 seconds.
Notes: now I know why I was putting it off - that was horrendous!
Was prostrate on the floor for a good 3 minutes after that, just trying to slow down my breathing. I was surprised by how much it took out of the grip, as much as anything else.
Maximise your training and minimise the bullshit.
#99
Mister C
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Posted 26 April 2008 - 09:08 AM
25.4.08
Rest day - still felt a bit run down, and think I had something of a "Franover!" http://www.board.cro...ead.php?t=29824
26.4.08
Beautiful morning to get outside and train:
A: 30 muscle-ups for time
11 minutes 34 seconds
B: 100 yard lunge walk
Forgot to start stopwatch.
C: 100 sledgehammer swings
2 minutes 13 seconds
Notes: didn't actually intend to do that many muscle-ups! Set my Gymboss to beep once every 24 seconds, which would mean I did 25 in 10 minutes, beating my previous 10 minutes best by 4. But as I got towards the end, they weren't hurting as much as I thought they would, so I just thought "sod it, let's go for 30." And I did.
Rest day - still felt a bit run down, and think I had something of a "Franover!" http://www.board.cro...ead.php?t=29824
26.4.08
Beautiful morning to get outside and train:
A: 30 muscle-ups for time
11 minutes 34 seconds
B: 100 yard lunge walk
Forgot to start stopwatch.
C: 100 sledgehammer swings
2 minutes 13 seconds
Notes: didn't actually intend to do that many muscle-ups! Set my Gymboss to beep once every 24 seconds, which would mean I did 25 in 10 minutes, beating my previous 10 minutes best by 4. But as I got towards the end, they weren't hurting as much as I thought they would, so I just thought "sod it, let's go for 30." And I did.
Maximise your training and minimise the bullshit.
#100
chrisap
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Posted 26 April 2008 - 11:40 AM
Mister C, on Apr 26 2008, 10:08 AM, said:
25.4.08
Rest day - still felt a bit run down, and think I had something of a "Franover!" http://www.board.cro...ead.php?t=29824
26.4.08
Beautiful morning to get outside and train:
A: 30 muscle-ups for time
11 minutes 34 seconds
B: 100 yard lunge walk
Forgot to start stopwatch.
C: 100 sledgehammer swings
2 minutes 13 seconds
Notes: didn't actually intend to do that many muscle-ups! Set my Gymboss to beep once every 24 seconds, which would mean I did 25 in 10 minutes, beating my previous 10 minutes best by 4. But as I got towards the end, they weren't hurting as much as I thought they would, so I just thought "sod it, let's go for 30." And I did.
Rest day - still felt a bit run down, and think I had something of a "Franover!" http://www.board.cro...ead.php?t=29824
26.4.08
Beautiful morning to get outside and train:
A: 30 muscle-ups for time
11 minutes 34 seconds
B: 100 yard lunge walk
Forgot to start stopwatch.
C: 100 sledgehammer swings
2 minutes 13 seconds
Notes: didn't actually intend to do that many muscle-ups! Set my Gymboss to beep once every 24 seconds, which would mean I did 25 in 10 minutes, beating my previous 10 minutes best by 4. But as I got towards the end, they weren't hurting as much as I thought they would, so I just thought "sod it, let's go for 30." And I did.
Seriously nice workout man