[craig]

Tuesday 12/01/10

Warm up of 10 minute run, 30 push ups, 30 squats

Learning KB technique all at 16kg

1x25 of KB swing
1x20 of 1 arm KB each arm
1x15 of KB clean each arm
3x10 of KB push press each arm


Wednesday 13/01/10

Warm up of 30 assisted pull ups (big weakness), 30 dips, 30 squats and mondays balance drill

Then Mondays listed workout:

3x3 deadlifts: 65kg/85kg/90kg
3x3 press: 35kg/45kg/45kg

No time for squats

[craig]

Friday

Followed yesterdays workout:

Warm up of run to gym, 30 squats, 30 dips, 30 assisted pull ups

Front squat: 35kg/45kg/50kg
Bench: 45kg/55kg/60kg
Pull ups ( half of normal assisted weight: 5reps/3reps/2reps

I will start learning how to skip at some point.

[craig]

Went to do todays workout but the que for the bench was too long so i switched to other strength workout:

Warm up of 30 squats/30 dips/30 assisted pull ups

Deadlifts 3x3: 85kg/90kg/95kg - up 5kg from last session

Press 3x3: 35kg/45kg/47kg - up 2kg from last session

Squat 3x5: 55kg/65kg/70kg - first back squats in 4 months felt ok

[craig]

No time for the gym on Tuesdays so i couldn't do the power clean part of the session, I will get this done tomorrow:

Warm up of 5 minute run and stretching:

Then 5x5 16 kg kettelbell snatch on each arm - first time looking at this lift

Then todays conditioning workout

4 hand stand push ups - subbed for feet elevated on desk
8 16 kg kettlebell swing
10 sit ups

Managed 8 rounds, and was one sit up away from making it a full 9 rounds

[craig]

Warm up of 10 minutes run, 30 push ups, 30 squats

Then:

Balance drill from todays FKDW i really enjoyed this again

Then had a go at the secret service kettlebell snatch test but with a 16 kg kettlebell - managed 105 reps

Going to test this monthly i think to see progress

[Franz29]

I've never tried the SSKB-snatch test. Might give it a go next week.

[craig]

Warm up of run to gym 20 dips, squats and assisted pull ups

Workout was strength workout B:

Front squat 3 x 5 = 45 kg/ 50 kg/ 55 kg - up 5 kg from last time
Bench press 3 x 5 = 55 kg/ 60 kg/ 65 kg - up 5 kg from last time
Max pull ups = 7 reps/ 4 reps/ 2 reps - same assisted weight as last time and 4 reps more in total

Aim for next week = Keep easing myself back into it by doing 5 workouts instead of 4 and lower the assisted weight on my pull ups.

[craig]

Run to the gym, 30 squats, 20 dips and 20 assisted dips with less weight

Nowhere or anyone to time agility test

Strength workout:

Squat 3 x 5: 65 kg, 70 kg, 75 kg - Up 5 kg from last workout

Press 3x5: 45 kg, 45 kg, 45 kg fail, so 40 kg - Last time i hit 47 kg but this lift is always up and down for me

Deadlift 2 x 3: 95 kg, 95 kg - Felt comfortable so will up a fair bit next time

[craig]

First workout in a week as i was ill all last week so couldn't go to the gym, no rings at the gym so left out the skills part of the workout, warm up of run to gym, 30 squats, 30 dips, 20 assisted pull ups.

Todays strength workout:

Front squat 3 x5: 45 kg/ 55 kg/ 60 kg - up 5 kg from last time

Bench press 3 x3: 65 kg/ 65 kg/ 65 kg - Same weight as last time but extra all 3 sets completed at 65

Max reps pull ups - 6/3/3 - same as last time with half normal assisted weight

[craig]

Warm up of run around the emirates stadium

Then - 3 rounds for time of:

5 x 16Kg KB snatches on each arm
10 x clap push ups
15 x 16Kg KB swings
20 x overhead squats with 16Kg KB

Finished in 13.52 minutes

[craig]

Warm up of run to gym, 30 squats, 20 dips and 20 assisted pull ups

Then todays FKDW strength workout:

Squat 3 x 5 - 67.5kg/ 77.5kg/ 87.5kg - up 12.5 kg from last workout

Press 3 x 3 - 40kg/ 45kg/ 45kg - no change but 45kg felt alot easier so will push for 47 next time

Deadlift 3 x 3 - 90kg/ 100kg/ 100 kg - up from 95kg last workout and felt comfortable will push more next time

So overall it felt good today a couple more weeks of easing myself back in before upping it more

[Gubernatrix]

craig, on 04 February 2010 - 05:58 PM, said:

Squat 3 x 5 - 67.5kg/ 77.5kg/ 87.5kg - up 12.5 kg from last workout

Nice job, that's a big difference!

[craig]

So went for a run today to a mates house who was cooking me dinner, 2.2 miles according to google maps.

Took 17 minutes and 23 seconds which involved running through London rush hour traffic, dodging buses, jumping over bins and having to quick step past lots of people. Want to get it down to less than 17 next time though.

[craig]

Back home today for a football match, 1st of the new year and played the full 90 minutes was feeling it for first ten but after that it felt good.

[craig]

Warm up of run to the gym, 30 squats, 30 dips, 30 assisted pull ups

Then todays strength workout:

Squat 3 x 5: 80kg/80kg/85kg - no improvement from last time but my legs were aching from yesterday

Press 3 x 3: 40kg/45kg/50kg - up 5 kg from last time, happy with that

Deadlift 3 x 3: 100kg/ 100kg/ 105kg - up 5kg from last time

This week and from now on i am trying to make sure i actually cool down after a session so a had a light job back and then 5 minutes of stretching.

[craig]

Warm up of run to the gym, 30 squats, 20 dips, 20 assisted pull ups

Today's strength workout:

Front squat 3 x 5 -53 kg/ 58 kg / 63 kg - Up 3 kg from last time, gym has changed bars to a 17.5kg weight which makes things annoying

Bench 3 x 3 - 65 kg/ 65 kg / 70 kg - up 5 kg from last time

Pull ups 3 x max - 6/3/2 - half of normal assisted weight

Cool down of light jog and stretching

[craig]

Warm up of run to the gym, 30 squats, 10 dips, 20 assisted pull ups

Then todays up and down workout, used 27.5 kg for thrusters which is properly just slightly over my 50% max push but i had to make do with the bar and weights available with regular dips.

Time = 6.02

[craig]

Going to up my training now after working back into it for a month, so i am going to start putting in 2 a day sessions, more met cons, working on the skill section of the FK DW and work my way through the crossfit skill levels - when i find areas that i am weak in i will focus on them accordingly

Warm up of run to gym, 30 squats, 20 assisted pull ups and 20 dips

Front squat 3 x3 - 58/63/68 kg - up 5kg from last time

Bench press 3 x 3 - 65/70/70 - no change from last time but extra set at 70kg

Max pull ups - 7/4/3 - up 3 reps from last time but still on same level of assisted weight

Then - 50 body weight squats and 10 push ups nice and easy and first 2 skills on level 1 ticked off, also looked at head stands but will spend more time on them this evening

[craig]

Warm up of run to gym, 30 squats, 30 dips, 30 assisted pull ups

Then todays workout from crossfit football:

Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

I adjusted to 2000 meter total as target and managed 1703 so then did 59 handstand push up with knees on desk - agony all over!!!!

Cool down of light job and stretch

[craig]

Took an active rest day today, practiced head stands properly for the first time other than monday.

Managed to hold the tripod position for 30 seconds, than again for a minute. Progressed onto the legs raised position and managed to hold for 30 seconds. wanted to have a crack at the minute but getting down from the legs rasped position was really hard for someone reason so i just crashed down into a heap and left it there.