[Andy]

Slightly busy at the moment so this may not be updated everyday.

Updated from last couple of weeks

12.3.8 Grace - 5.20 as rxd

13.3.8 Fran - 7.04 as rxd

16.3.8 away so has to use hotel gym
100 db BP 22's - 7.10
100 db DL 22'2 - 4.56
25 db snatch left
25 db snatch right

20.3.8
Randy 7.44 as rxd not a great time but first time at this
12, 9, 6 DB/Burpee/pull up 12.5's 6.15. was smoked after this
rowing 6 tabata intervals - calories 7 7 7 7 7 7 really smoked after this

22.3.8
21, 15, 9
90 kg DL, 50 kg BP - 2.53
5 minutes rest
again - 3.39 my forearms and tris were in pieces after this

Will update when possible.

[Chet]

Great to see

Some smokin' training there bud

[Mister C]

Blimey, that's 3 workouts I've done in the past few weeks there, except that your times have p*ssed all over mine. Good work fella!

[Andy]

Sorry bud just been stretched for time lately and travelling a lot and these little beauties always do the job. usually do the DL with presses but shoulder is a little sore and when I saw you had done this the other day I thought I'd give it a go.

We need to get together bud and have a session.

[Andy]

26.3.8

Trained up with the guys in Manchester

Front squat 5 5 5 5 5 for 5 rep max = 100 kg (have to use crossed arm racking position due to injury)
Push Press 5 5 5 5 5 for max weight = 70 kg (only 2 sets completed due to time)

Then AMRAP in 12 minutes

Pullups 7
Push press 9 - 40 kg
Front squat 12 - 40 kg

6 rounds

quads = wrecked

Have a sesison booked in with Mister C tomorrow. It's all good

[Andy]

31.3.8

Some strength stuff today as i've neglected strength a bit over the last month.

Squat, bench and deads

5x5 on squats and deads and 3x5 on bench. Working up to 5 rep max

s 80, 100, 110, 120, 130
b 80, 100, 110
d 115, 135, 160, 180, 190 stopped on 4 as form went slightly.

Pretty please with session as been away from strength for a bit

tried putting these on a gallery but I am useless and didn't know how.

130 squat http://www.youtube.c...h?v=7STJB-SZHQQ

180 dead http://www.youtube.c...h?v=UZDLfJfuEUo

[Chet]

Nice one - that's strong work bud.

Deads were moving quickly too.

What kind of BW are you ATM?

[Andy]

this is where you have me hands down mate. I fluctuate between 88-90kg depending on what time of day it is. Nowhere near the 260% BW lift you are carrying out. Goal is 250% BW 1 rep max by mid May which will put it at 225kg. 3 rep max is 200kg so should be ok.

[Davie]

Strong work Andy!

[Chet]

Andy, on Apr 1 2008, 07:18 AM, said:

this is where you have me hands down mate. I fluctuate between 88-90kg depending on what time of day it is. Nowhere near the 260% BW lift you are carrying out. Goal is 250% BW 1 rep max by mid May which will put it at 225kg. 3 rep max is 200kg so should be ok.

Thats already 225+% for 3 - superb

Dude...you'll smash 250% by mid-May - good luck

[Andy]

1.4.8

Quads still sore from yesterday so couldn't do much.

got rings through so snuck in a quick ten minutes while at work. After some frustrating time taken to work out how to hang them managed a couple of Mu's and finished with some dips and PU's. These are going to be much fun.

[Andy]

4.4.08
Went over to Mister C's to borrow some KBs for the launch of Crossfit Reading. Sneaked in a little workout of:
21-15-9
2KB clean & jerk (16kg KBs)
Pullups
For time:
Andy: 6m55s
Chris: 7m56s
Finisher:
Player 1: Farmer's walks - 1 x 32kg KB in one hand, 2 x 16kg KBs in the other
Player 2: sledgehammer swings until P1 is done
Switch over, 5 rounds of that lot.

Notes: Brutal little workout. Farmers walk seems much easier the quicker you go so tried to run as much as possible. Tried some bar MU's. absolutely hidious trying to get them on that bar. Have no idea how Chris manages it - very painful on the wrists. Cheers fella enjoy your holiday.

[Andy]

5.4.8

A.m.
30 minutes bent over rolling an ever increasing snowball round the close. Great work for the glutes, not so great on the back.

p.m.

some ring and handstand PU work followed by

10 lengths badminton court
10 16kg kb press L
10 16kg kb press R
10 24 inch box jumps
10 pull ups

5 rounds for time
11.33

finishers
20 KTE's
10 heel clickers
4 lengths basket ball ct 9kg med ball clean press and throw.

have not been doing much running lately so added a bit in. Med ball stuff was great for some power work.

[Andy]

8.4.8

Some spare time waiting for client so played around with some OHS and pullups. Really want to work on OHS.

OHS 3 sets - 40kg x 8
Pullups 3 sets x 6 all pulling up so that bar is mid stomach.

9.4.8

Away with work so had to make use of hotel gym.

starter

3 rounds max reps push ups and pulls up.

1, 50 push 12 pull
2, 20 push 7 pull
3, 16 push 10 pull

Then

10, 9, 8,..........1 push ups and pull ups alternating between the 2

6.54

Pullups suffered from the day before's antics.

Note: never have seafood from a hotel again. Had mussels for starter and have food poisoning - joy

[Chet]

Hope you recover soon bud.

[Andy]

A few days off after hotel incident

13.4.8

Ended up playing rugby. Not planned but good fun.

14.4.8

3 rounds with Kelly

14.48

Not a great time but after yesterdays rugby i'm o.k. with it.

[Andy]

17.4.8

3 handstand push up
6 ring pull ups
9 lengths hall = 181 meters
12 wall ball (basketball backboard)
15 sandbag burpee clean and throw (20kg sandbag)

3 rounds

15.31

ouch. I am loving my new sandbag but those hurt today. Worst bit of the workout by far.

[Chet]

Great stuff mate - that workout looks awesome.

[Paul]

Noooo not more sandbag throws.... impressive times for that catalogue of painful stuff.

[Andy]

20.4.8

Angie

100 pull ups
100 push ups
100 sit ups
100 squats

For time

18.14

Not a great time bud I did have a few beers last night and haven't eaten great this weekend so pretty pleased just to do it. Pull ups felt very weak today.