[greg]

Not really got a proper log anywhere, so I might post on here.


I've been slacking a little bit, and workouts have been patchy at times.


I'll start from yesterdays workout.

Back was a bit sore so modified the CF workout to this:

8 rounds:
- 15 x 50kg back squat
- 15 push-ups
2 rounds:
- 15 x 50kg stiff leg deadlift
- 15 x push-ups

Time: 31:33

Would have done 10 rounds with squats, but my traps were painfully sore for some reason, legs didn't feel too bad all things considered.

Push-ups actually felt really easy for a change.


Previous workouts this week:
21-15-9 reps of:
- 100kg Deadlift
- 20kg Overhead squat

Comment: OHS actually started to feel quite good, normally I really struggle with these.

Elizabeth(ish)
Sore back so scaled back the squat cleans
15 x 45kg squat clean
21 x ring dips
12 x 40kg squat clean
15 x ring dips
9 x 40kg squat clean
9 x ring dips

Five rounds for time of:
"0.25" on rope climb machine (what i estimated a 15foot rope climb to be)
3 negative handstand push-ups
6 pistol squats with 8kg counterbalance

Comment: managed 1 HSPU, shoulders were exploding slightly by the end of this, especially as i held weight out in front for squats. Not done pistols in a while, so they weren't pretty. Wish my gym had a proper rope to climb, one reason it would be worth joining an affiliate ;D

[Gubernatrix]

Do you do the main site workout as your training?

[greg]

yeah i'm loosely following the mainsite wods, with some additional skill work thrown in, plus a bit of running for my upcoming 10k

[chronyx]

Sounds pretty solid mate, a specific aim with the 10km, and following a set workout rather than haphazrd 'stuff'

[greg]

Sunday:
Gentle 4km minally shod trail run, with the last 1km fully barefoot.

Wasn't very fast, last time my asthma was giving me gip, this time it was my Achilles tendon which was hurting a bit.

Roughed up me feet at the end a bit to try and toughen them up.


Monday:
Worked on skills, planned on doing the CF wod, but overhead squats weren't happenning.

Spent a lot of time stretching, and trying to work on my OHS.

Moved on to the pullups bar, and did some skin the cats, back and front lever progressions and l-pullups


Tonight:
Remembered my dipping belt so weighted chins are on the agenda



In other news I'm being sent to Poland for a couple of months, so I will need to find a gym to workout in there. I'll take my rings. No sign of any CF affiliates though :S

[Gubernatrix]

Lucky you! Bet there are loads of proper old school places still around.

[greg]

by proper you mean scary

[greg]

Tonight:

Weights Pull-ups (singles)

something like this, i didn't record it exactly, and a couple of the reps i might not have got my chin above the bar. All the fails I got to about 90degrees :S

45kg
45kg (f)
40kg
40kg (f)
35kg
35kg (f)
30kg
30kg (f)
25kg
25kg (f)
20kg
20kg (f)
15kg
15kg (f)
10kg
10kg (f)

Bit of handstand work, I can now just about hold it freestanding with little to no wall assistance, and then 8 intervals of tabata hill running on the treadmill, 11.5incline, 12km/h


I discovered a sure fire way to piss people off in a globo gym, use the cable machine for pull-ups (using pull-up attachment). I had a queue of people asking how many sets I had left, it seems as though people may actually die from not getting their tricep pushdowns in For the record my gym has at least 4 cable crossover machines, and a plethora of other single cables ones.

[greg]

Did muph today, but almost gave up :S
It's one of those long horrible workouts were it is easy to lose motivation. I think I made the mistake of trying to do all the pull-ups first instead of doing it cindy style.

Did approx:

1mile run
- 50 pullups
- 100 squats
- 50 pressups
- 50 squats
- 50 pressups
10 rounds:
- 5 pullups
- 10 press-ups
- 15 squst
1 mile run/walk :S

Time 1:06:06

Not one of my better times, I think I'll stick to the 5/10/15 partitioning.

[Franz29]

Going to be honest - I hate Murph, but then you are supposed to. All the "hero" WODs are gut-check WODs designed to make you fail so the feeling is normal.

IIRC, with Murph you aren't suppose to do it Cindy style, you do all of each exercise before moving on - you can just partition them into sets if you need (25, rest, 25, rest etc).

[greg]

meh, got into Lodz today, left the house at 6am, arrived in Poland at 2pm.

So far my impressions of Lodz are not good, the town is pretty decrepit, rundown, and filthy. The nearest park looks to be about 6km away, and I'm not sure how safe it is barefooting around here :S

Brought my rings but not really seen anywhere I fancy hanging them. On the plus side my hotel does have a gym of sorts, and I should look to see what is available nearby.

Dinner tonight consisted of a gigantic pizza, I left half of it as it was too big and too cheesy. Food is cheap fortunately so I will try and eat as much meat as I can, once I figure out what any/all of the words on the menu mean :S

I'm going to try for a bit of a hotel room workout in a bit, but I need to figure out a way to get my pull-ups on.

[greg]

Besides some stuff I've been doing in my hotel room (l-sits, handstands, pressups, suitcase squats), I managed to go to the hotel gym this morning.

5 rounds
- 10 machine rows (82kg)/ lat pull downs (90kg) (alternating each round)
- 10 deep pressups between 2 benches
- 10 ghd situps
- 10 hip extensions
- 20 air squats

time: 20:54

could have gone faster, but it was a new environment, and quite warm. I was the only person there so took my shirt off

i am loath to admit it, but I used the chest pec deck thing, though holding on to it with my hands so that I didn't rip myself a new shoulder girdle. Did actually seem to do something to my chest, though it made me feel dirty. Also the lat pull down and row machine actually went up to 120kg! More than my gym in manchester. New lat pulldown pb is 120 from my previous 100

the "gym"


I'll try and find a proper one soon with actual free weights

[greg]

went to another gym today, it was fairly well equipped, but had no proper squat rack, just the stands, plus half the floor was laminate and slippery, as i discovered during a C&J :S

It had signs of being a slightly hardcore gym, i.e. blood and chalk on one of the barbells. IT had kettlebells too, but they had crap handles.


Just did some general strength stuff and warming up. Did some front squats, back squats, squat cleans, a couple of jerks, some thrusters, some pullups, and some back lever progressions (not got a name for these yet)

Did a 250m row, managed it in 46.0s, and managed to get to 1:26/500m for a couple of hundred metres before faltering at the end.

Main event was some 5x5 deadlift

Did
5x100
5x110
5x120
5x130
at this poitn a random guy decided to ask if he could try, and performed 1 rep on the deads, not sure if he wanted to see how heavy it was or if he was trying to show me that my form was off (I was fatiguing a bit)
3x140kg (slightly ugly)

Then a little bit of conditioning:
30-20-10 reps:
- ghd sit-ups
- 20kg kettlebell swing

Steam room, sauna, cold shower then back to my hotel. Spent most of today walking around a shopping centre and around town :S

Had 2 cakes today, a fruit type one, and a massive chocolate cake which just seemed to have no actual cake in it. I felt a bit sick after that :S

[greg]

today: 5mile run in the forest, finished off with some barefooting on ground and tarmac


*tired and sleepy now

[Gubernatrix]

I quite like going to new gyms, even if they are a bit crap. It's usually interesting. Still, nice to get back to one's proper environment as well. Forest run sounds nice.

[greg]

Last night:

Went to a smallish spit and sawdust gym attached to a dojo with a guy from work, who comes from a judo/powerlifting background. It's a pretty basic place, but has everything you need, provided you don't mind sharing plates. Also it has a climbing rope (apparently the norm) so I was more than happy.

It was a pretty cool atmosphere and the other guys there seemed ok, though they only really spoke polish.

Started with bench press and worked my way up to a 1RM

10x 50kg
9x 70kg
2x 80kg (current pb)
1x 85kg (new pb)
1x 90kg (f)
1x 90kg (f)
1x 85kg

I might have done a couple more sets, but that's roughly it.

My main problem seemed to be the middle transition phase of the BP, I had no problems with the initial lift or the lockout.

Then back squats:

10x50kg
10x70kg
7x 80kg
5x 80kg

Front squats:
10x 50kg
3x 80kg

again from memory.

[greg]

Last week was spent trekking around corsica, so lots of leg work, plus a bit of core and shoulder work posing for various pictures

Went to the gym on saturday and did a light workout consisting of pull-ups (kipping, l-sit & strict) and bench press (something I've neglected). Finished with a few cleans and snatches. Worked up to 3x75kg bench.


Tonight I went for a leisurely 4km barefoot run in the streets to condition my feet up. It's a bit of a pleasure or pain thing though depending on the road surface. Managed to get a blood blister on one of my toes :S

Going back to poland tomorrow, which should be interesting given current events

[greg]

Thursday:

Was going to do filthy fifty but couldn't find anything safe to box jump onto, ended up doing a bit of a random mish mash of stuff.

skill work:
snatches and overhead squats

strength
L-sits, weighted pullups (martial art belts make great substitutes for proper belts), push press, inverted situps, dips

managed to smash my knee into a bar trying to do a muscleup. result is a sore vastus medialis, a big bruise and it hurts to squat. Almost feels better though now and I can bend my leg again.


Saturday:
1hr of climbing: managed a few overhangs, but by the end of it my forearms were pumped, and I was knackered.
5.5km barefoot run, started of slow, but got into it by the end and felt really good, a nice wakeup as I was feeling sleepy from climbing


Today:
Plan is to go to a gym and do some strength work and filthy fifty. I also need to find a launderette at some point...