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Neil & Ellie's workout log.
Topic Started: Jul 25 2007, 08:43 PM (1,784 Views)
Neilfit Jul 25 2007, 08:43 PM Post #1
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 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
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Red Jul 26 2007, 08:11 AM Post #2
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 Well done Neil, ease back into the running and make sure you are wearing supportive trainers if your knees are vulnerable.

If you keep your running (endurance) side of things up, you will find the workouts get easier(no wrong choice of words, its never easy!) ok more doable. Try to run off road as well, or on grass.
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Davie Jul 26 2007, 12:44 PM Post #3
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Awesome!!!
[ * * * * * * * * * * ]
 Great work Neil and Ellie
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Neilfit Jul 27 2007, 12:30 AM Post #4
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 6.15 am Mini KB mania session. Team time trial style, done with 1st client of the day.


Russian swings 16kgs 21/15/9

SDHP 16 kgs 21/15/9

Power clean & press 2x 12 kgs 21/15/9

KB thrusters 2x 12 kgs 21/15/9

Russian swings 16 kgs 21/15/9

Team time 20.26



2.30 pm Tried a workout from Santa Cruz site.


1 X Power snatch + 3 x Overhead squat X 10 35kgs(1st lap 25kgs for laps 2 & 3)

15 Pull ups subbed for rope climb( Ah well a chance to practice kipping)

Run 400 mtrs

3 laps for time 28.56

30 kgs would have been the correct weight for all 3 laps.


Littleredhead thanks for the advice and encouragement( you too Big Davie)

It's much appreciated.

Have a good one.

Neilfit
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Neilfit Jul 27 2007, 10:50 PM Post #5
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[ * * * * * * * * * * ]
 Ellie "Linda"


Deadlift 55kgs 10--------1
Bench press 35kgs 10--------1
Power clean 30kgs 10--------1

19.39 BW 52kgs

Neil "Linda"


Deadlift 112.5kgs 10-------1
Bench press 75kgs 10-------1
Power cleans 55kgs 10-------1

23.01 BW Based on me believing I weigh 75kgs

Have a good one.

Neilfit.
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Neilfit Jul 28 2007, 10:36 PM Post #6
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 Sat 28/7/07

As L-pull ups are still beyound me, I modified the workout slighty.

10 pullups + 10 hanging leg raises + 15 Abmat situps

7 complete laps in 20.00.

Pull ups are getting better.

Have a good one.

Neilfit.
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Neilfit Jul 29 2007, 07:15 PM Post #7
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 Neil (Ellie on Grandma duty, so no training for her)

Did 2 WOD's today.

1st from Santa Cruz

Row 500mtrs 21 thrusters X 40kgs

Row 500mtrs 15 thrusters X 45kgs

Row 500mtrs 9 thrusters X 50kgs

Time 15.34

2nd Official WOD

Run 400mtrs + 25 back extentions ( done on floor using Abmat)

5 lap for time

18.16

Good session felt I had something to get my teeth into.

Have a good one.

Neilfit
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kempie Jul 29 2007, 08:56 PM Post #8
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 That's two mighty WOD's for a double day!! You definitely earnt some couch time.

Cheers, kempie
Take a deep breath ... Now do it again!
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Neilfit Jul 30 2007, 11:45 PM Post #9
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 Neil

A sort of Kettlebell Painstorm type workout.

Deadlift
Hang power clean
Racked (front) squat
Push press
Back (over the shoulder) squat

All done with 2 X 12kgs kettlebells X 5 reps of each.

Laps in 40 mins. 25 complete.

Did this as preparation for a mega kettlebell painstorm workout.

10 kettlebell exercises X 100 reps each (1000 reps in total) for time.

Will post it when I've sorted out which exercises to use and you can let me know if it can be used sometime in the future for a painstorm session.


Ellie

Same session using 2 X 8kgs kettlebells. 21 complete laps in 40 mins.

Have a good one.

Neilfit

PS Kempie. All things considered, I should have taken the couch time.
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Neilfit Aug 1 2007, 10:29 PM Post #10
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 Ellie 31/07/07

Treadmill/rower combination session 500 mtrs at a time, with a mini
circuit of 15 push ups, 15 abmat situps, 15 knees to elbows.
X 5 laps.
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Neilfit Aug 1 2007, 10:38 PM Post #11
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 Neil 1/08/07

Missed training yesterday, needed day off.

Tried to do a combination of yesterdays and today's WOD.

1000 mtr row + Burgener WU

Run 400 mtrs + 20 pull ups + 20 dips

5 laps for time

31.53

Running is definitely getting more manageable

Have a good one

Neilfit.
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JGP Aug 3 2007, 07:52 AM Post #12
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 Hi Neil,
waiting and looking forward to trying your kettlebell painstorm workout when you have it ready, sure it will be fun!
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Davie Aug 3 2007, 09:36 AM Post #13
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 If you really want to try a KB PainStorm why not try this one that Jools created last October

For time -

10 Kb Turkish get up alternating sides
50 Kb SDHP
50 Kb Clean 25 each hand
50 Kb Jerk 25 each hand
100 m Kb waiter walk
50 Kb figure 8 through legs
50 Kb swing To full extension
50 Kb Deadlift
100 m Kb Broad Jump
50 Kb sit ups
50 Kb swing one handed (Left hand)
50 Kb Goblet squat
100 m Kb lunge
50 Kb Rows 25 each side
50 Kb swing one handed (Right hand)
50 Kb Snatch
Max sec Kb plank Till failure
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JGP Aug 5 2007, 06:03 PM Post #14
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 Thanks Davie
Will give that one a go sometime this week.Maybe outside if the rain stops!
James
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Neilfit Aug 5 2007, 09:02 PM Post #15
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 Thurs 2/8/07

Neil & Ellie

"Cycling Cindy"

Cycle 1500 mtrs + 3 laps of

5 pull ups
10 push ups
15 squats

5 complete cycles in 32.30.

Sat 4/8/07

Neil & ellie

Run 400 mtrs + 5 reps of each with kettlebells. Neil 2 x 12 kgs: Ellie 2 x 8kgs

Sumo deadlift
Hang power clean
Racked squat
Push press
Over shoulder squat
Knees to elbows (10 reps)

7 complete laps in 32.38

Sun 5/8/07

Modified " Elizabeth" 21:15:9

Neil

Power clean 55 kgs
Ring dips

11.49

Ellie

Power clean 30 kgs
Ring dips (floor touch between each rep)

8.05

Have a good one.

Neilfit
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Red Aug 5 2007, 09:45 PM Post #16
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 Thats a great time Ellie, for "Elizabeth", well done. How long have you been training the crossfit way?
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Neilfit Aug 6 2007, 10:55 PM Post #17
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 Neil

Snatch singles

1 X 35 kgs
1 x 37.5 kgs
1 X 40 kgs
1 X 42.5 kgs PR
1 X 45 kgs PR
1 x 47.5 kgs PR
2 failed atempts @ 50 kgs

1000mtrs row + KBS 20 kgs X 21 + push ups X 21
750 mtrs row + KBS X 21 + Push ups X 21
500 mtrs row + KBS X21 + Push ups X 21

15.55

Ellie

Run 1 mlie + KBS 12 kgs X 21 + Push ups X 21 + Floor wipers X 21
Run 3/4 mile + as above
Run 1/2 mile + as above

26.30

Hang power snatch practice

7 X 3 X 20 kgs

Have a good one.

Neilfit.
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Neilfit Aug 8 2007, 11:58 PM Post #18
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[ * * * * * * * * * * ]
 Neil(50) & Ellie(52)

Neil Back squats 7 x 3

Warm up sets

6 X 60 kgs ; 5 X 80 kgs ; 5 X 100 kgs ; 3 X 120 kgs

7 X 3 X 140 kgs.

Felt tough today. Had to grind them out, rather than explode the bar up.
Just seemed to be missing a little Zest or something.

Ellie.

Warm up sets

10 x 20 kgs ; 6 X 30 ; kgs 5 x 40 kgs ;

3 X 3 X 50 kgs
4 X 3 X 55 kgs

Still working on building confidence when doing squats.



Mini circuit.

SDHP KB X 20 kgs X 15
Pull ups X 10
S/A DB clean + press X 10 kgs X 10 R/L
Situps to stand up X 20

3 laps in 13.52

Have a good one.

Neilfit.
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Neilfit Aug 10 2007, 12:10 AM Post #19
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 Neil

WOD as RX'D

5 complete laps + 100 mtrs

Pull ups 15(age pr)/12/10/11/10 total 58.

Have a good one

Neilfit.
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Neilfit Aug 11 2007, 10:33 PM Post #20
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 Neil

Shoulder press X 1 X 60kgs/70kgs/75kgsF/75kgsF/70kgs

Push press X 3 x 75kgs/80kgs/85kgs/85kgsF/85kgsF

Push press jerk X 5 X 65kgs/65kgs/75kgs/75kgs/75kgs

Ellie

Shoulder press X 1 X 25kgs/27.5kgs/30kgs/32.5kgsF/30kgs

Push press X 3 X 30kgs X 5 sets (technique practice)

Push press jerk X 5 x 25kgs X 5 sets (technique practice)

Have a good one.

Neilfit
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