[sam]

24th May 2008

CFWU x2

then

CF WOD No.1 - 30 jumping (bar) Muscle ups for time

4:56 - it's safe to say they were a fair bit easier than proper MUs, and than doing 120 pullups and 120 dips. That would've taken days!

followed by

CF WOD No.2 - Deadlifts 1-1-1-1-1-1-1

80kg
90kg
100kg
102.5kg
105kg
107.5kg PB!
110kg PB! booya!

[sam]

25th May 2008

CFWU x2

then

CF WOD - Cindy:
5 Pullups, 10 pushups, 15 squats. AMRAP in 20 mins

13 rounds

followed by a good ole' stetch

Also, since early last week I'm now doing Aikido kihon dosa (basic movements) after the CFWU as part of my warmups - there's only a few and they're quick to go through so it's a good way to practice them

[sam]

26th May 2008

Rest day! mmmmm

[sam]

27th May 2008

CF WOD -Michael - 800m run, 50 situps, 50 back extensions, x3

23:12

then later on, a bit of fun at Aikido

[sam]

28 May 2008

CFWU x3

then

CF WOD - For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

26:21
with the following splits;
2:01
7:55
15:00
23:44
26:21

[sam]

29th May 2008

CFWU x3 - 15,10,5 (stolen from....Grole? I think? Ta!)

then

Ring dip and pullup ladder 1,1 up to 10,10

12:56



This is/was my first "first thing" workout....well, ever really, if you don't count a bunch of runs when I was training for the GNR...

Either way, I was a bit pooped. It's probably not helped by my evening workout yesterday, but I expect to get fresher first thing if I keep it up (which I hope to - I've been trying to get up and train before breakfast for ages but that snooze button's just too damn tempting!!)

Off for some nosh now!

[nickyhusky]

I know the feeling. I'm not a morning person, and the few 'first thing' WOs I've done have been hard.

[sam]

yeah, well here's hoping I get up in 7 1/2 hours and do my next!!

[sam]

29th May 2008, PM

Aikido - good session, lots of rolling about

then

5-a-side footy - it's really warm here, so sweated like it was goin out of fashion...

[sam]

30th May 2008

Rest day!

[sam]

31st May 2008

MA practice and CFWUx1 to warm up

then

CF WOD - Deadlifts x3, Max set HSPU, for 5 rounds

80kg, 7
90 kg, 7
100 kg (failed on rep 3), 5
100 kg (switched to a mixed grip and nailed 'em), 4
105 kg, 4


and warmed down with 25 KB swings (12kg)


now off to a mate's for a BBQ!

[sam]

1st June 2008

MA practice and CFWU - (15,10,5) - x3 to warm up

then

CF WOD - Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

22:43

Well, f*** me, that was a killer!!! Havn't sweated so much in ages! Just took a pic of my sweat angel, will post it up later!!

Off to die now...

[Chet]

Hi mate,

Some nice training recently

Are you eating anything before your morning workouts mate?

[sam]

cheers dude , and nope, just a dose of Chet's Finest Phd Wired, then straight into the Aikido techniques, kickboxing techniques, CFWU, then the WOD

[sam]

didn't make it up this morning by the way , couldn't get to sleep last night for some reason, was still awake at 2 so decided to lie in til 7:30 and do my workout tonight after football

[Matt M]

Some very nice training sam! Congrats on the deadlift PB too!

[sam]

cheers mate Hopefully it wont be too long until it's a semi-respectable number! Until then though, PBs are still all good

[sam]

3rd 2008

Aikido

then home for a quick dose of drugs and into

CF WOD - Jason

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

12:06 - errrrr....ow! lol...very tiring, that one....

followed by

Finisher - 'Reverse Tabata' L-Holds (On paralette bars)
10 secs hold, 20 secs rest (cheers Chet!) x6

[sam]

jumping bar MUs by the way, not full ones!!

[Chet]

Haha...nice one bud.