[Mister C]

27610
Yet another beautiful sunny morning - could get used to this weather.
Jerk:
2 @ 50kg
2 @ 60kg
2 @ 70kg
2 @ 75kg
2 @ 80kg
Felt good, so heavy singles:
1 @ 85kg - current PB
F @ 87.5kg
1 @ 87.5kg

Finished off with:
7 burpees
7 pullups
AMRAP in 10m with 10kg vest
9 rounds + 3 burpees

Notes:
Added a little split to my jerk, rather than the jerk/push-press hybrid I usually do. Seemed to help me get better pop. There was a small degree of press out at the top of the 87.5kg, but since a - I'm not doing it at a competition, and b - it's the most weight I've ever got over my head, I'll take it.
Happy with the metcon too - wanted 7 rounds going in, must have underestimated myself.
Gorgeous day, strength PB - is it too much to hope for an England win to make it 3 out of 3?

[Mister C]

28610
Rest day


29610
Squat cleans:
1 @ 50kg
1 @ 60kg
1 @ 70kg
1 @ 80kg
1 @ 85kg equalled PB
1 @ 87.5kg

Press:
5 x 3 @ 56kg

Notes:
Had one fail each on the cleans at 85 and 87.5. Served me right for being a bit sloppy on both first attempts. Successful go at 87.5 wasn't exactly pretty, but was pleased with my strength in getting the f*cker up.
Just noticed that press weight is only 1.5kg below my 3RM. Time to re-test methinks...

[Mister C]

30610
Early session at the CFR box today. It's a pleasure getting up super-early this time of year.
First off, max rep ring dips:
15/13/13/10/13

Then back squats:
5 @ 80kg
5 @ 90kg
5 @ 95kg - new 5RM

Notes:
Ring dip numbers are lower than they have been - no suprise, as my bodyweight's gone up rather a lot lately (on purpose, I hasten to add).
That's 10kg I've put on my 5-rep squat this year, whoop! Added bodyweight has probably helped, as has doing them every week, and in this case having the added confidence of doing them in a squat cage, and having Paul's coaching.
Cracking start to the day.

[Mister C]

1710
Had to train super-early this morning (5:30) and needed something brief - this morning's CF Football WOD did the trick:
"Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:

KB Swings 2 pood
Sprint 40 yards

Start with 10 Kettle Bell Swings. Sprint 40 yards. Perform 9 Kettle Bell Swings. Sprint 40 yards. Perform 8 Kettle Bell Swings. Sprint 40 yards...down to...1 Kettle Bell Swing. Sprint 40 yards."

5:38

Notes: nastier than I expected - as the swings suck less and less, the sprints suck more and more.

[Mister C]

2710
Rest day


3710
More glorious sunshine this morning, so shirt off, shades on, time for front squats:
3 @ 70kg
3 @ 80kg
3 @ 87.5kg - new 3RM
1 @ 90kg - current 1RM
1 @ 95kg
1 @ 100kg

Finished off with scaled Isabel:
30 snatches @ 42.5kg
3:05

Notes:
Great start to the weekend. Recently got new 3 and 5RMs for front squats, so had to test the 1 really. Very pleased with recent progress on these as about a month ago I failed at 95kg.
First time doing Isabel at anything more than 30kg. Wanted sub-5, got that comfortably, ugly as hell, but at least I'm not injured.

[Mister C]

4710
CF mainsite WOD from the other day:
10 pullups
10 ring dips
10 situps (Abmat, soles together)
10 squats
10 rounds
20:26

Notes:
Much slower than I thought for that one - then again, if you put on a stone in a month, better expect to slow down a bit on bodyweight stuff.
First 2 sets of dips unbroken, the rest were split into 2 or 3 sets. Everything else unbroken.

[Mister C]

5710
Rest day



6710
I've had 3- and 5-rep back squat PBs in the last couple of weeks, so time to test the 1-rep max:
1 @ 80kg
1 @ 90kg
1 @ 100kg
1 @ 105kg - current 1RM
1 @ 110kg
1 @ 112.5kg
1 @ 115kg

The press:
5 @ 47.5kg
5 @ 52.5kg
5 @ 55kg - new 5RM

Notes:
Woohoo! 110kg squat was one of my goals for this year, over the moon to smash it. Think I could have got a bit more than 115, but that lift was quite ugly, and since I didn't have spotter or cage I thought I'd better not be greedy.
Press is a whole 1.5kg up on my best, but the press always progresses very slowly, so glad to move it in the right direction.
Looks like in drinking all this milk in the last 3 weeks I've not only gained mass, but also strength.
Very happy fellow this morning.

[Mister C]

7710 - am
DB snatch:
1 each side @ 30kg
1 each side @ 40kg
1 each side @ 42.5kg
1 each side @ 45kg
1 each side @ 47.5kg - current 1RM
1 @ 50kg (RHS only)

Metcon later - wasted lots of time having about 8 attempts at getting the 50 up on the left. Felt like I had the strength, just couldn't quite get under it to stabilise it. Next time...

[Mister C]

7710 - PM
Fractured Dumb Fran:
9 thrusters @ 20kg DBs
9 pullups
5 rounds
6:16

Notes:
Ugh, nasty. 3 seconds faster than my normal Fran time. Easier because it's broken up, harder because it's dumbbells.
Everything unbroken bar the last 2 sets of thrusters, nasty little beggars.
Just pleased to have it finished considering how I felt 3 rounds in.

[Mister C]

8710
Rest day - quads and triceps surprisingly in bits.


9710
Quads and tris still sore as hell, to it was a question of what I could actually do today.
DB Getups:
1 each side @ 20kg
1 each side @ 30kg
1 each side @ 35kg
1 each side @ 40kg
1 each side @ 42.5kg
Had a couple of goes at 46 (which would have been a 1kg PB), but no dice.

Then:
10 hang power cleans @ 60kg
30 situps (Abmat, soles together)
8 hang power cleans
24 situps
6 hang power cleans
18 situps
4 hang power cleans
12 situps
2 hang power cleans
6 situps
4:47

Notes:
Pretty sure I'd have got the 46kg getup with fully functioning limbs, got close (halfway between kneeling and standing) but couldn't hold the thing up any more. Shoulders felt stable enough for it.
Surprised to get that metcon done as fast as I did, and unbroken - should have put the weight up on the cleans I think. Situps with soles together is good deal harder that anchored.

[Mister C]

11710
Overhead squats:
3 @ 40kg
3 @ 50kg
3 @ 55kg - new 3RM
3 @ 57.7kg
3 @ 60kg

Then this one adapted from one I saw on Miles' excellent CF Hove blog:
7 muscle-ups
14 KB swings @ 32kg
21 box jumps
3 rounds
10:24

Notes:
God I love overhead squats, even more so when I put 7.5kg on a PB.
Metcon was slow, my recently-increased weight made the muscle-ups much harder - got 5 on the bounce to begin with, but lots of 1s and 2s.


12710
Rest day


13710
Squats:
3 @ 90kg
3 @ 100kg - existing 3RM
3 @ 105kg

Press:
3 @ 50kg
3 @ 56kg
3 @ 58.5kg - new 3RM

Notes:
Final squat rep was ugly as sin, but got the f*cker up. Press is a PB by a whole kg, but always happy with progress on that lift, even slow progress.

[Mister C]

14710
Pullups:
5 @ 16kg
5 @ 24kg
5 @ 26.5kg

Then this little monster from CF Park City:
50 double-unders
7 handstand pushups
10 hang squat cleans @ 52.5kg
3 rounds
8:01

Notes:
Pullup number is 5.5kg below my PB, but that was done a while ago, and since I now weight about 5.5kg heavier than when I did it, I reckon it comes out about even.
Surprised myself with that metcon, getting all the cleans unbroken. 1 miss on each of the second and third round of doubles, all HSPU unbroken apart from the last round which was 5/2. First round was under 2 minutes, but then gassed pretty hard.

[Mister C]

15710
Rest day


16710
Gorgeous morning, not enough sleep, so wasn't really in the mood to train. But, anyhow...
Front squats:
5 @ 70kg
5 @ 80kg - current 5RM
5 @ 85kg

Then, again from CF Hove, 2 kettlebell Linda:
10-9-8-7-6-5-4-3-2-1
Suitcase deadlift
Hang power clean
Shoulder-to-overhead
@ 2 x 16kg KB
7:04

Notes:
Front squats felt nice and solid. Think I might have got that PB a bit higher, but there's always next time. Feel like I'm PBing anytime I do any type of squatting at the moment, which is bizarre.
Linda was a nasty little b*tch - got every round unbroken, took rest between rounds as needed, got rounds 5-1 in one go to finish. Quite pleased with the time.
In all, great start to the day.

[Mister C]

Cheers dude, she was pretty nasty, which apparently was the general concensus when they did it at CF Hove.


17710
Rowing intervals this morning:
Row 250m
60 seconds rest
10 rounds
0:47
0:45
0:47
0:46
0:47
0:48
0:47
0:49
0:51
0:46

Notes:
Not sure how representative those times are, since my rower's not a CII. Still, consistency is pleasing.
That's the easy bit done for today, now the hard part - a party for 20 6-year-olds with a Roald Dahl theme. Wish me luck.

[Mister C]

18710
After watching lots of CF Games coverage late last night, got up this morning and had a bit of a session.
Sumo deads:
1 @ 130kg
1 @ 150kg
1 @ 160kg - current 1RM
1 @ 170kg

Rack jerk:
1 @ 60kg
1 @ 70kg
1 @ 80kg
1 @ 85kg
1 @ 87.5kg - current jerk 1RM
1 @ 91kg
1 @ 92.5kg

Finished with:
5 pullups
10 wall ball @ 9kg
15 situps (Abmat, anchored)
AMRAP in 8m
7 rounds + pullups/5 wall ball

Notes:
Sumo dead max is catching up with my normal dead at 180kg. Had to lift 170 twice, as the first time I hadn't put one collar on right, so the weight shifted, and as a result I wasn't 100% sure I'd locked out the lift fully on that side. Re-lift went up fine - think I had more in me on this, but not necessarily without doing myself a mischief.
Was in the mood to go heavy overhead today, and after watching Graham Holmberg (I think) say that he'd tried the rack jerk for the first time at the Games and lifted a PB, thought I'd do the same. What with that, adding a split to my jerk, and using a slightly wider grip due to racking it behind, I've effectively rebuilt it in the last month, with very pleasing results, not just in weight lifted, but also in getting it there with far less need to press out at the top. I suppose you could argue that it's not technically a PB as it's a different lift, but since it's the most I've ever got overhead, and getting 200 pounds overhead was one of this year's goal's, I'll certainly take it.
Metcon was 8 minutes of balls-out work - took one quick break to write down numbe of rounds and gulp water; wish I hadn't now, as I'd have had 8 rounds otherwise.
Very happy with today's work, now need to eat a f*ckload, and figure out which bits of me don't hurt.

[Mister C]

19710
Squats:
5 @ 85kg
5 @ 95kg - current 5RM
5 @ 100kg

Press:
1 @ 50kg
1 @ 55kg
1 @ 57.5kg
1 @ 60kg
F @ 62.5kg

Notes:
Swings & roundabouts today.
Delighted with the squat PB - 100kg was my 1RM at the start of the year. Last 2 reps were ugly, and certainly showed me that 100kg was a max, but getting triple figures is great.
Thought I had a 62.5kg press in the bag having got new 5 and 3 RMs in the last 2 weeks. May have blown myself out doing the squats.

[Mister C]

21710
CF Reading early bird session, always a pleasure.
Deads:
5 @ 90kg
5 @ 100kg
5 @ 120kg
5 @ 130kg
5 @ 140kg

Then:
50 double-unders
40 situps
40 KB swings @ 16kg (Russian)
4 rounds
13:17 (I think)

Notes:
Wasn't planning on going heavy with the deads after yesterday's squats - plan was to keep it light-ish and work on speed. Got a bit carried away, and ended up 5kg under my 5RM. Felt pretty comfy at this weight, despite some back rounding, think more was on the cards if I'd gone for it.
Metcon should have been a 400m run, but knee was feeling grumpy, so subbed the double-unders. Got everything unbroken except for rounds 3 & 4 of situps with 1 break in each - unanchored situps are NOT FUN.
KB swings were light, but still did my grip in.
Great way to kick off the day, feeling like I can run through walls now.

[grole]

Definitely agree on you having more DL weight in you if you had gone for it. You made the lifts look easy.

Great seeing you again this morning.

Mister C, on 21 July 2010 - 08:06 AM, said:

21710
CF Reading early bird session, always a pleasure.
Deads:
5 @ 90kg
5 @ 100kg
5 @ 120kg
5 @ 130kg
5 @ 140kg

Then:
50 double-unders
40 situps
40 KB swings @ 16kg (Russian)
4 rounds
13:17 (I think)

Notes:
Wasn't planning on going heavy with the deads after yesterday's squats - plan was to keep it light-ish and work on speed. Got a bit carried away, and ended up 5kg under my 5RM. Felt pretty comfy at this weight, despite some back rounding, think more was on the cards if I'd gone for it.
Metcon should have been a 400m run, but knee was feeling grumpy, so subbed the double-unders. Got everything unbroken except for rounds 3 & 4 of situps with 1 break in each - unanchored situps are NOT FUN.
KB swings were light, but still did my grip in.
Great way to kick off the day, feeling like I can run through walls now.

[Mister C]

Cheers buddy, great to see you too. Come see us at the box again soon.


22710
Thought I'd have a go at the CF Games workout that they put up on the mainsite yesterday (scaled):
3 power cleans @ 75kg
4 parallette handstand pushups
7 rounds
12:24

Notes:
Phew, nasty! If possible I have even more respect for the guys at the Games, as all of them did the full version faster than me.
Had some tech issues with the cleans to begin with, until I got the confidence to drop under the bar faster.
Parallettes added maybe 3" to the ROM, enough to make them substantially harder.
Got the first round unbroken in about 30 seconds, but slowed down substantially - was going HSPU singles for the last round.

[Mister C]

23710
Thoroughly enjoyed my first go at rack jerks on Sunday, so thought I'd do them again today:
1 @ 60kg
1 @ 70kg
1 @ 80kg
1 @ 85kg
1 @ 90kg
1 @ 95kg - PB
Put 100kg on my back but psyched myself out of going for it in the end.

Then this one from CF Park City:
6 muscle-ups
12 front squats @ 60kg
3 rounds
6:47

Notes:
Woohoo! More weight above my head, love it! Goal for this year was to get 200lbs locked out (91kg), so now I want 100kg before the end of the year.
Metcon was, err, fun? First round was totally unbroken, second round did muscle-ups in 2s and 1s, broke squats 8/4, final round muscle-ups were all singles, squats again 8/4. Tough little hombre, that one.
Off on holiday tomorrow, just taking jump rope, rings and 24kg KB if I can get it in the car. See y'all in 2 weeks.