[grole]

Chet,

yep, I have the ring training guide already

Cheers

Peter

[grole]

16/05

No real workout plan today basically took the new rings and a light bar out to the barns and just played around a bit.

Went through the Burgener warm ups multiple times, some dislocations and some bar only OH squats.

Did some ring push ups, ring rows, jumping ring pullups, made a few attempts at holding the pre-support position.

Also a bunch (20 or so, wasn't counting) of Johan's ring row, over to a forward extension and back again.

[grole]

17/05

A little more structure than yesterday, but not much.

Various joint rotations to loosen up
Warm up with empty bar OH squats, ring press ups, jumping ring pull ups.

Started working through various exercises from ring training guide. (Skipping ones involving lying down in 1/2 inch thick dust/grime/bird poop on barn floor).

3 or 4 minutes of dislocations.

I think I might have overdone it a bit yesterday as my abs were really painful when doing any kind of extensions / core exercises.

Also couldn't hold pre-support position at all as my shoulders were giving up the ghost after about half a second.

[grole]

Back in Utrecht again now.

19/5

Planned myself a nice little work out for the evening. A few rounds of Burgener warm up, a 2 round Crossfit warm up and a few mini tabatas (four rounds each of three exercises).

Hit a real block on sit ups in the CFWU bit, could do about three painful sit ups before I just couldn't lift myself any more. To my everlasting shame I gave up!

20/5

Took my rings and an Argos/York 1.8k bar down to the local park and did a slightly modified version of what I meant to do yesterday.

Loosened up then did the Burgener warm up.

Scaled CFWU

OHS, Supermans, Situps
1 round 15 each, 1 round 10 each

3 x 4 round (2 minute) tabata

Push ups 12, 12, 7, 5
OHS 13, 11, 11, 9
Ring row 9, 10, 8, 9

Abdominals fine today. I guess I just needed an extra day to recover from overdoing it on Friday with the rings.

I guess that makes a few personal milestones today

- Got off my **** and actually did a solo pre-planned workout
- Stopped using lack of space in Utrecht house as an excuse to not do a 'proper' workout.
- Made up a bit for totally wimping out yesterday

[grole]

21/5 CFH with Johan

Warm up - 2 rounds

15 OHS
15 Situps
5 push ups
10 kipping bar swings

Burgener warm up

Oly skills practice with various 'sticks' and oly bar.

Nancy (Scaled)
5 rounds

15 OHS with 8k bar
200m sprint

Well, I absolutely amazed myself by completing this. It took me about 16 minutes, the sprints weren't really sprints from round 2 on, and I put the bar down once in the second set, but other than that am chuffed that I completed it.

Before I started I had my doubts, in the second round I was convinced I was going to fail, but after that it seemed to become bearable (not easier, just more bearable).

[grole]

22/5 Rest day (Unplanned - In pain from my wimped down Nancy on Wed, especially my calf muscles)

23/5 Rest day (Planned)

24/5 Over at Crossfit Holland with Johan

Bit of skills practice, working on handstand progressions and wieghts.

Plan was to do a scaled down Bear complex, but Johan aborted on that when he concluded I really needed to work on my lifting form some more.

Did some more lifting skills practice and then 10 rounds of 1 each of the bear complex movements as a practice session.

-----

Then headed over to the lake with Johan and a friend of his, Willem, and did some martial arts practice. No particular style just practice.

Great fun!!!!

[sam]

what were you doing for the MA practice? I'm curious about this style-less style! lol

[grole]

Hmm, how to describe it ... guess playing around with whatever works.

I guess if start by saying I have a little Tai Chi Chuan experience, Willem was a Wing Chun guy and johan has a mixed background involving various martial arts including Thai Boxing, Judo, Tai Chi and a number of others.

We basically started with a Tai Chi (ish) sort of pushing/sticking/scatttering hands where we were playing with trying to sense by touch what the opponent was doing and to get them into a lock, then defensive blocks and diversions for incoming punches, then similar with plastic/wooden knives. Then a bit with trying to defend against 2 opponents, then a play with short sticks.

Nothing all that serious or formal, a fair bit of stopping and talking about our different approaches and making suggestions, doing things at slow speed to demonstrate etc.

I guess a sort of practical self defence practice.

Not sure if that make it any clearer or just more confusing lol.

Peter

[grole]

25/5

Went for a 20 minute gentle walk

Various rotations - neck, shoulder, hip (2 variations), knee, ankle

Tai Chi form practice.

3 sets square form
10 sets round form

** Both of above only form as far as I currently know.

CFWU x 2. 10 reps of each

Skill practice

Hand Stand - Walking up wall
Hold low horse stance, back against wall, as long as poss. 1 min 5 secs

My WOD

AMRAP 10 mins.

5 push up, 5 air squats, 5 situps

Managed 9 rounds, + 5 PU, 3 squats.

[grole]

26/5 At Crossfit Holland with Johan

Skills & Strength session. Struggling to remember everything we did but it went something like

Muscle up training

False grip - trying to get the hang of the false grip, then leaning back and then pulling up with FG. That was followed by the same plus rolling chest over the bottom of the rings supporting (most of) my weight on the rings.

Balance.
- Standing on a 2x2 post (lying on the ground) and getting my balance.
- Squats on the post.
- Jumping from one post to another
Turn around and jump back, jump backwards, etc

Handstand against wall (walking feet up wall)

More ring stuff
- Pre support position
- L sit (I think)
- Ring pullup stuff - negatives, static holds.
- Upside down hang

It may not sound like much, but we were in Johan's back garden for about an hour and a half and I was starting to really struggle by the end. Thoroughly enjoyed it though. Asides from anything else I know I couldn't have done any of that when I started training with Johan in February.

[Chet]

Nice session there bud

[grole]

Chet, on May 26 2008, 07:50 PM, said:

Nice session there bud

Yeah, it was definitely one of those sessions where you finish and feel really good about it. Especially as I am sure I couldn't have done any single thing from today's session four months ago.
I think I am going to ache a bit tomorrow though :-)

Thanks

Peter

[grole]

27/5

Didn't get home from work until 9pm, 1 hour after Thai boxing lesson I had intended to attend had finished. Had something to eat and went to bed.

28/5 AM

Did some rotations and Tai Chi form before heading off to work. I owe me - 1 workout.

[grole]

28/05

My Iron Woody Pullup package arrived today.

PM

Rotations, and some dislocations to loosen up.

CFWU, 3 rounds, 15,10,5 reps : OHS, Sit upd, Supermans, Pull up (Medium Iron Woody assist), Paralette Dips (with minimal leg assist)

Went out the back and practiced some punching on the bag

Jabs
Slow motion, then fast, then doubles, triples and random variations

Crosses
Slow motion, then fast

1-2 variations
Jab, cross
Jab, Jab, Cross,

Mixed it up
Lots more jabs and crosses in randomish patterns moving around the bag as much as poss.

For all of the above tried to spend 60-70% of the time doing them with the 'wrong' hand. Normal way round (for me) would be left foot forward, left-jab, right cross. So spent a fair amount of time right foot forward, right-jab, left-cross. I figure that >90% time will be spent the normal way round at the Thai boxing classes, and I want to be able to punch right or left handed.

Then it got dark and I came in and found out I had been out there for about an hour and 15 minutes. I think the actions were really coming together and am really pleased with the session.

[grole]

29/05 CFH with Johan

Warmed up on the way to the place we were going to work out

Gentle run for a bit, stop and do a rep or two of an exercise, rinse and repeat


Can't remember everything we did for the exercises. There were definitely pushups, burpees, sqauts, jumps of various sorts, a handstand against a wall and a few other bits and pieces.

--------
Workout : At a motoway overpass. Starting below it it at the bottom of some steps leading up.

3 Rounds of

Stair jumps : Jump to first step and back twice. Same for 2nd, same for 3rd

Run up slope away from motorway, then back up the ramp (~200m in total)

Walk down steps
Press up with feet on first step, PU with feet on 2nd, 3rd, 4th, 5th

Repeat.
--------

Was a lot more difficult than it sounds, or looked when Johan explained it to me. Very close to failure on the last 2 pushups on last round (dropped to my knees between them).

Jogged/walked back to Johan's place with a couple of stops for small exercises (HS against wall, jumps, fence jump, windmill)

Totally knackered by the end. It was great! Might have done something to my right knee though, it keeps giving up the ghost going up and down the stairs at home. Have to hold the handrail to stop myself from taking a tumble.



Probably no more posts here from me over the weekend. Driving back to UK tomorrow after work, going to Twickenham to watch the rugby on Sat and back to NL on Sunday. Alcohol may be used to fill in some of the gaps between these activities as will be staying at my brother's for the weekend, and going to the match with him, my sis-in-law and my dad. All four of us have been known to have a tippple or two when we get together.

[nickyhusky]

The motorway overpass workout. I like it. I've been meaning to go and run up some steep hills by a dual carriageway near me. I'll have to look and see if there's a bridge there too, and nick some of those ideas. Hopefully the lorry drivers won't be too shocked and crash into me though.

[Chet]

Great variety of training mate - sounds like you're having fun with it too

[grole]

Back in Holland.

Had a great weekend, rugby final was brilliant. I was one of the 81,000 giving Dallaglio a standing ovation as he left the pitch.

Zoning went out the window, I can't find Guiness on the zone block list. Come to think of it can't find lamb jalfrezi, popadoms or roti either :-)

--------

did a mini workout this morning

1 x CFWU

6 round tabata 16k ketlebell swings (2 hand)

Totally wiped me out, Perhaps I wasn't exactly fully recovered from saturday's pre/during/post match drinking.

[grole]

Quote

Great variety of training mate - sounds like you're having fun with it too smile.gif

Yep, really enjoying the variety! That's one of the things that originally attracted me to the crossift mentality.

Quote

The motorway overpass workout. I like it. I've been meaning to go and run up some steep hills by a dual carriageway near me. I'll have to look and see if there's a bridge there too, and nick some of those ideas. Hopefully the lorry drivers won't be too shocked and crash into me though. unsure.gif

I guess I had better put in a disclaimer here. I am not advocating that anyone goes and works out close to a motorway. The place we worked out was not close to the actual motorway itself. Just on/around the ramp leading up to the bridge over the motorway. We weren't close enough to be distracting the drivers on the actually motorway itself, just to the road that went over the motorway.

[Will Walshe]

grole, on Jun 2 2008, 12:32 AM, said:

...I can't find Guiness on the zone block list.

I think there's 1.28g of protein per pint.