[NeilD]

About time I started logging methinks, been registered a while and know a few of the guys here so why not

14/04/2010

Weight - 82kg!!

Warmup
YTWL x3

10 squats
10 pushups
10 situps
10 band dislocates
x3

Workout
21-15-9
Hang power clean - 35kg
Burpees

Finisher - 10x hillsprint

30 mins stretching

--
Notes
Feeling good - weight is right on target to where I want to stay, bonus. Warmed up properly (for once) and the workout went quite well. Tendonitis isn't painful but feels strange, extra attention given to stretching shoulders/biceps/forearms/hands and iced.

[NeilD]

17/04/2010

Warmup
YTWL
5 shoulder dislocates
10 squats
10 pushups
10 situps
rotations and swings
x3

Workout
Kneeling rollout 10x10 w/ 20lbs vest

Weighted vest week workout #1

10x rounds
5 burpees
10 squats
15 pressups
w/ 20lbs vest
Time - 12min 04sec

Rehab
Straight arm band pulldown x12 (each arm)
Ex. RC rotation x6 (each arm)
Int. RC rotation x10 (each arm)
Band pull x12
x2

--
Notes
Progress... tendonitis feeling okay, shoulder feeling, um, strange but not painful. Really pleased with my time on the WV workout too, thought I'd be worse than that - legs felt very very strong. Plenty stretching, cold shower and ice afterwards too.

[Chet]

Good to see this bud - welcome.

[NeilD]

Thanking you mate! - About time really isn't it.

[NeilD]

19/04/2010

Warmup
Shoulder+arm rotations
YTWL
5 band dislocates
glute-ham activation movements
10 knuckle pushups
10 side split squats
leg swings
x4

Workout
Glute ham raise negatives and assisted raise - 4x4

w/ 20lbs vest
30 10lbs DB knee high press
20 27kg SB swings (2-handed)
10 Knuckle burpees
AMRAP in 20 mins

Rehab
Rice bucket - 1min on/1min off x2

--
Notes
Thoroughly enjoyed that workout, GHR is a major stumbling block of mine.. think it highlights a BIG hammie weakness thats compounded by sitting down all day, so working on that. Workout was rather difficult.. plenty swearing and spitting and losing count of rounds. Lots of ice/stretching PWO.

[NeilD]

22/04/2010

Warmup
1 mile run

Workout
400m sprints x6

1 - 1.11
2 - 1.10
3 - 1.15
4 - forgot
5 - forgot
6 - 1.27

--
Notes
A good session, made me feel incredibly sick! - had a 90 sec rest between repeats, totally messed up the lap timer on the 4th and 5th one but recorded the 6th and final one. I HATE 400m intervals but realise how effective they are so I run them. Been a while though!

[NeilD]

22/04/2010

1-arm DB clean and press - 4x4
1 - 20kg
2 - 20kg
3 - 25kg
4 - 27kg

3 thruster @ 40kg
5 burpees
10 squat jumps
AMRAP - 10 mins

--
Notes
Taking a leaf out of Chris' method of training for a while I think, rather than repeat it.. you can see the system he uses HERE. Pressing strength is f***ing awful compared to what I used to have.. stole the metcon from CFNE England site. Testing the water somewhat with the shoulder work today, it felt slightly 'niggly' but not painful so I'm going to carry on working it but be VERY careful and sensible recovery work.I'm going to stop logging my warmups and rehab work, I don't think it's particuarly useful to have on here but will continue working them.

[NeilD]

24/04/2010

Tabata kneeling rollouts w/20lbs vest
x8 rounds

Magic 50 w/ 30kg DB
5 snatch R arm
5 snatch L arm
5 swing L arm
5 swing R arm
10 burpees
x5

--
Notes
Okay.. so not strictly a heavy lift at the beginning (not a good start) - but the old man locked the shed and took the bloody key with him so I couldn't get access to weights. Felt sodding hard though so I guess thats what counts! Magic 50 sucked as always, felt I could have gone a bit heavier on the DB though.

[NeilD]

25/04/2010

Sprints!

100m x10
Sprint.. slow jog back, repeat.

then

50m sprint
50m run backwards
x10

--
Notes
Longer lighter day.. Was planning on doing Ross' Sequential fatigue challenge, but talking to a sprinter friend of mine offered to come training with me so we ended up doing sprints but with a long enough recovery to give 100% max effort in the sprint (Think Tom did this not so long back in his log). I then got my way in the 'finisher' though.. that was conditioning based. I'd consider this to fit in with a longer lighter day to go with my new training program.

[NeilD]

26/04/2010

1 arm DB snatch
3x 30kg / each arm
3x 35kg / each arm
3x 37kg / each arm
3x 42kg - R arm / L fail <-- PB on R!!!
3x 37kg / each arm

WarriorTraining WOW #16

5 HSPU
10 DB Swing @ 35kg
15 situps (feet unachored)
AMRAP 10 mins
7 rounds dead

--
Notes
VERY pleased with the PB on the R arm, but not very happy with the fail at that weight on the L arm.. a technique issue I'd imagine, I went up in too big an increment too, but still pleased. WOW was really good fun, enjoyed that!

[NeilD]

28/04/2010

Shoulder press (standing, BB, strict)

35kg x3
47kg x3
50kg x3
52kg x3 (push press)

then

15-12-9
Thrusters @ 30kg
Pullups
Time - 3min 40sec

Rest 5 mins

15-12-9
Hang power clean @ 40kg
pushups
Time - 3min 17sec

--
Notes
My pressing strength sucks, sure my PB is around 130lbs, thats like 110lbs I got there before a PP - Meh, I'll improve it. The metcon was stolen from Crossfit NE blog, looked easy.. rather hard to smash through like that. Found the thrusters easy, tempted to see what my 'Fran' time would be. 2nd metcon SUCKED, hpc got hard, quick. Happy with time though.

[NeilD]

30/04/2010

Rest day - done something to my hip area around (i think) the IT band, lots of work no streching.. I SHOULD know better, lol.

01/05/2010

Ring dips w/ 20lbs vest
5x6

w/ vest
5 HSPU
5 Rollouts
10 Power overs
AMRAP 10 mins

--
Notes
Okay, in theory a good workout.. however I slipped on some plastic I didnt see kicking up into the handstand and came crashing down smashing my knee off the DB rack. On standing up I threw a med ball across the room and booted a swiss ball with proceeded to bounce off the wall and hit me in the face.. *sigh*. I quit the workout (first for me) and settled for a foam rolling session and some rest.

[NeilD]

02/05/2010

Thruster
3x 60kg
3x 65kg <-- PB
3x 70kg <-- PB again

Max reps @ 42kg - 17 reps

then

@ 20kg
5 DB swing L arm
5 DB swing R arm
10x burpees
AMRAP 6 mins

--
Notes
Fun.. havent done heavy thrusters in a while, they suck. My shoulder clicked a bit but isnt sore beyond the norm now, so seems ok.

[NeilD]

04/06/2010

3.25 mile run

then ..

round 1
15 pressups
20 knees to chest
20 squats
4 pullups
20 alt knee to elbow
15 knee to chest
15 tricep dip
20 crunches
20 lunges

round 2
20 pressups
25 knee to chest
25 squats
6 pullups
25 alt knee to elbow
20 knee to chest
20 tricep dip
25 crunches
40 lunges

--
Notes
Going to start upping the mileage, if I want to compete in stuff like Tough Guy or others I need to start doing more, besides... running has always been a weakness of mine. Used the circuit from the Royal Marines website, should have made it harder in areas but thought this would do today with what I've done this week.

[NeilD]

05/06/2010

Rest - still climbed ropes etc with kids

06/06/2010

2000m C2 row to warmup

Deadlift -
100kg x2
120kg x2
130kg x2
140kg x2
150kg x2 (PR)

then

Density

5min of
3 DB Snatch each arm @ 32kg
6 Burpees

5min of
3 DB Clean and press each arm @32kg
6 Knee to chest

Finish - 2x 6kg plates pinch grip til failure

--
Notes
First time deadlifting in a couple years so suppose thats okay.. Bodyweight 80kg, not 100% happy though my technique feels off and I assume I should be lifting more at my weight? Density work was okay, managed to push quite well I think. Grip was mashed at the end but I was rope climbing yesterday.

[NeilD]

07/06/2010

Rest - Chinese buffet!

08/06/2010

2.55 mile run
10x 50m sled sprints @ 52kg sled (plates+sled)

Core

15 mins continuous work

--
Notes
Good workout.. I strangely found the run hard, I normally wouldn't find that distance too difficult, hmm. Sled sprints were awful as always, heavier than normal - threw up in public too, not good.

[NeilD]

10/06/2010

1 mile run

1 arm DB clean and press
25kg x3
30kg x3
32kg x3

w/ 45lbs vest

Pullup x5
Pushups x15
x3

--
Notes
s***e workout. My lower back is sore off the clean and press and probably from hurting it deadlifting on Sunday still.. was planning on doing a lot more but now I'm pissed off, demotivated and sore so I'm going to stop. F**k.