Russell
Replies: 233

Red
Replies: 1,229

Spider
Replies: 236

Davie
Replies: 283

kempie
Replies: 1,041

run 400
50 squats
x 4
12.20
davie and I are going main page for a while-i think it will help us both-not looking forward to the twins tho.

Monday 13st October

9 Burpees }
12 sit ups } 7 sets
15 lunges }

Time was 19:08

was OK until set 5 when I thought i would pass out......

Starting Jeffs CrossFit Strength Bias (CFSB)

Back squat - warm up 20kg bar x 20 reps, 5 x 60kg, 5 x 80kg

5 x 100kg
5 x 100kg
5 x 100kg

then

AMRAP 15mins

250m row
15 med ball cleans x 15reps
24kg KB swing x 15 reps

4 rounds plus row and 6 med ball cleans

Here it is guys, just getting into recording all my work. I follow the main page WOD's + a little extra work given to me by davie.

Heres some of my sessions, not all in order:

Shoulder WOD
5x1 standing press =30,35,40,45,50.
Push Press = 40,45,50,55,60
Push Jerk = 50,55,60,65,70

Not good session, this was my 1st CF session 8 weeks ago and i had no idea what weight to use for all this standing shoulder work.

Ricky

I'm Back...

Julie and Kempie were such a great encouragment when they were out here for the Games. My suspicions of Julie downplaying her awesomeness were confirmed and Kempie is as amazing as ever


...well....I guess I'll be posting my diet log here on the board as well...I'll start with me Games results in a bit.

hey Kempie can you post me that sweat angel pic? I'd like to make it my avatar.

Thursday 03.07.08:

45" work 15" rest, 3 rounds of

KB swing (12kg): 28-26-27
KB thruster (12kg): 19-17-14
Forearm plank: 20"/20"/5" - 23"/22" - 33"/7"
Beck's burpees: 4-9-6
Jumping squat: 17-15-13
KB SDHP (12kg): 25-20-14
Monkey hang: No-No-2 x 3"

Then 40 partnered sit-ups, 20 with weighted ball
3x 20" side to side leg raise, 10" rest
3x 20" rear to front leg raise, 10" rest
3x 20" static leg raise, 10" rest

BEEN WIPED OUT SINCE WED WITH THROAT INFECTION

TONIGHT

20 ROUNDS OF CINDY

5 KIPS
10 PRESS UPS
15 SQUATS

FELT PRETTY GOOD AFTER WEEK OFF SORE TOMMOROW

30 Ring MU`s - 6min.50s ( PB) all with negative.
Then - easy run - 30min about 6K

- MU`s Good after a session at Ratho last night & 3rd day on.
- Run more excuses legs tired from Cindy squats.
Haven`t run regularly for 3-4 months as had some sort of respiratory virus finally starting to feel its gone!!
Tonight - Adult Gymnastics class!!

May as well start my log with a decent wout - won`t last

OAP training & HS practice
Soulder rehab circuit

CINDY - 5pu/10prup/15squat AMRAP in 20mins
- 31 rounds in 19.57s ( PB by 1 round)

Not done this for 4-5months so pleased to get a PR but the thought of +31R is pretty intimidating next time will prob do weighted version!!

Davie hopefully come along on Thurs
Cheers

Not sure how to add all details of past workouts so historical training log is here http://crossfitreading.proboards41.com/ind...splay&thread=12

28.4.8

20 KB Swings 10/10
20 KB Thrusters 10/10
20 KB Snatches 10/10
20 Box Jumps
20 Sit Ups
400 meter run

3 Rounds

16kg KB

18.43 ish

Breakdown
Round 1 - 5.18
Round 2 6.51
Round 3 6.32

Then played around with some KB throws. Static, no spin. 3 attempts each arm with furthest throw taken.

Right - 7.90 m
Left 7.70 m

I have decided after being at crossfit for a while I will start logging my workouts.

Thursday 24 April

100 Kettlebell swings 16kg
100 Press ups
100 Sit ups
100 Squats

Time: 14mins 27sec

then.... cause I hadn't been all week decided to do

1000m row
21 box jumps
21 burpees
500m row
15 box jumps
15 burpees
250m row
9 box jumps
9 burpes

Time: 17:17

I've had a couple of days of training due my crazy work. So today i went mad for it.

11am

Diane
21-15-9
DL 90kg
HSPU
Time: 9min
Think i should've went a little bit lighter on this just to keep the time down. Getting better at the HSPU.

Got to love the mad ass looks i get from punters in JJB especially when i'm passing out on the floor.

Crossfit CS
Tonights workout.
Evil man made us do
100 lunges
25 pressups
25 situps
100 (climbers)
x3

Time i think was 17.41min

Anyway i know that i'm gong to be in pain tomorrow.

Magic. :ph43r:

I've taken a long time to get round to this, but apparently it's cathartic (or so I'm told):

Saturday 8th March 2008:

Stand with minimal movement on a concrete floor for 3.5 hours

Rest for 30 minutes

Stand with minimal movement on a concrete floor for 3.5 hours

Completed!!!

I should mention this was done in the context of umpiring an indoor softball tournament, so there was an added element in that I had decisions queried, my sanity questioned, and my eyesight impugned.

Bodyweight-54.5kg

Warm up of
10XPull ups
10Xsquats
10XPress ups
10Xsit ups 3 times

Back squats
3X 65kg
3X 65kg
3X 65kg
3X 65kg
3X 65kg

Shoulder Press
3X 25kg
3X 27.5kg (just!)
3X 25kg
3X 25kg
3X 25kg

Abs.

Hi all

Decided to start a log over here. I post each day over on the board I maintain, but I'll put my training on here every few days.

03.02.08

I try and film some of my workout once a month, to give an idea of what I'm doing and give others some ideas. Went to the park and filmed my latest monthly workout idea:

Youtube Video

04.02.08

Oly lifting

Barbell power snatch from floor - singles @ 40kg, 45kg, 50kg, 52.5kg, 52.5kg

Barbell power clean from floor - singles @ 60kg, 65kg, 67.5kg, 70kg, 72.5kg, 72.5kg, 75kg, 75kg

Finished with 11 deadhang chins and 11 hanging knee raises

I wasn't expecting those numbers! I was hoping for 52.5kg on the snatch, but thought it would be tougher. 55kg felt a step too far though.
Felt very strong on the power cleans. Felt I could've gone on past 75kg, but I thought I'd leave that to another day. Feel my technique is much better now, possibly the reason for the numbers.
Never really gone beyond 10 deadhang chins, but aiming for 20 this year so putting in a max set every now and then. Note: I have not learnt to kip yet.
Current weight is approx 77kg, so I'm nearly at a bodyweight rep power clean

Hi

Steve is a guy who just started training with me, he doesn't have interent acess but i'll log his workouts here.

WOD courtesy of Big D

OK...here are my present plans regarding basic training elements.

The basis will be:

*A large helping of WODs
*5x5 squats and deads each week, particularly if not having done these in WODs that week (Cheers Davie )
*My Tabata Experiment (Details of this to follow)

Also - lots of practice and/or drills for lots of skills. The main ones being:

*Kipping Pullup
*Muscle Up
*Ring Dips
*Oly Lifts
*Handstand Push-ups

Although most of these, eg the handstand push-ups, will be practised in the form of progressions/subs during WODs anyway.

Other random elements, some connected with the stuff above :

*Some training specifically 'for Tough Guy' (More details later)
*Plenty of climbing
*As much tennis as I can fit in.
*An emphasis on improving my running

I've been a bad girl and haven't posted for ages, although have been doing CF workouts and running (ok - jogging!) Did LRH's Crossfit class on Thursday and did:

swings
press ups
sumo dead lift high pull

21, 18, 15, 12, 9, 6, 3

12kg kettlebell in 13.29

Wasn't impressed with myself as I finished last in the class. That was until LRH pointed out that I was 1 of only 3 who were using the heaviest weight (and 1 was a strapping guy!!). Felt better after that.

Up to 4.2 miles with the running. Slow, but I'm working on endurance more than speed at the moment. Doing the Loch Ness 10K in 3 weeks.

Couldn't do this without LRH, she's fab (and a bit bossy!!) which I need. Thanks for everything x

Neil 5 k run

Haven't been able to run for a couple of years due to knee problems.

But i feel it's time to give it a try.

So a modified 5 K training session to ease me in gently.

1 k run : 1 k row: 1 k run: 1 k row: 1 k run Time 28.20( including transitions from treadmill to rower)

Slow time but at least I'm running again and felt pain free.


Ellie 5 k easy run/row combination( still nursing an achillies tendon injury) about 30 mins

Have a good one.

Neilfit

Going to keep all my workouts that i am doing while I have my leg in plaster, just incase anyone else needs help with this kind of situation.