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| Pete's training log | |
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| Topic Started: Mar 18 2007, 01:02 PM (2,432 Views) | |
| mrbourgot | Mar 18 2007, 01:02 PM Post #1 |
Crossfit Disciple
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I'm posting on the london and manchester sites. May aswell join you guys aswell if there's no objections
 15th march At my mma stand up class, which was pretty much a kick boxing class so familiar territory. I love kicking pads. Went home and tried my luck with the hang squat clean HSQ 1-1-1-1-1-1-1 50-60-70-75-80(fx3)-70-70 Trying to work a few things Andrew showed us last weekend, as we did everything from the hang. Reckon I got the first attempt on 80 high enough but didn't get under in time. Other two weren't that close and struggled with the last two 70's. 16th March Front Squat 3-3-3-3-3-3-3 50-60-70-80-85-70-70 85 is a pb for 3. Gonna work the front squat quite alot methinks so I can try and get a proper squat clean. Same with overheads to work on my snatch. Finished off with 100x 16kb swings in 3.50. Nice little bit of metcon. 17th March Went for this little beaut from Ross Enamait, www.rosstraining.com Work Capacity 101 As many rounds in 20 mins of: 5 pull ups 10 10kg med ball slams 15 burpees 20 jumping jacks 9 rounds completed. Burpees were by far the hardest bit, easiest prob pull ups or jumping jacks. Pretty sucky. |
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| Davie | Mar 18 2007, 08:27 PM Post #2 |
Awesome!!!
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Welcome aboard Pete, thanks for joining the board! |
 My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| mrbourgot | Mar 21 2007, 11:19 AM Post #3 |
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Crossfit Disciple
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Looks like I forgot to log in for my previous post. You'd think I'd have the hang of all this technoblah by now
:rolleyes: 20th March Shoulders and hammies giving me a bit of grief so just played around with a few things. Working technique on overhead squat, split snatch, push jerk and all things O lift. First with pvc and then a little bit of weight, nothing more than 50kg. |
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| mrbourgot | Mar 23 2007, 10:51 AM Post #4 |
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Crossfit Disciple
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21st march Made it down to the box for the first time in a month or so. Everyone was doing front squats and I made the mistake of mentioning that I'd done them last week and fancied a lung burn. Big Mistake. Kelly: 5 rounds of: 430 run round the mill 30 box jumps 24" 30 wall ball 20lb Time 27.19 Lord above. The pain of it all. I was shaking for the rest of the day and some of the next. And to top it all off I missed the leader board by 16 seconds Attempted some muscle ups afterwards but not really close. 22nd March Very much a rest day. Would have had one anyway as I worked a double shift but my calves, hammies and for some reason my abs were deep fried. 23rd March Nice easy morning run. The sort of thing I used to think of as a workout but now class as rehab. 4ish miles in about 30 mins |
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| mrbourgot | Mar 27 2007, 03:54 PM Post #5 |
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Crossfit Disciple
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24th March Down at the box again, as I knew we were working cleans, and all things olympic. My favourite. Clean 3-3-3-3-1-1-1-1 40-50-60-70-80-85-90-95(pb) Squat cleans upto 85kg and splits from then on. My front squat pb is 93kg so a bit of a discrepency there. The 95kg felt pretty easy, reckon I could have got 100kg maybe. Grace 30 Clean and Jerk 60kg Time 7.50 Split clean and split jerk. Felt pretty good, pb by about a minute and a half. 25th March Beautiful day, so went for a nice long walk with my lady, I'm guessing about 6 or 7 miles with a nice pub dinner part through. Just about kept the zone having steak and greens and just the one pint. 26th March Was gonna take on the crossfit total but ran out of time before I had to go to work so just got two thirds. Back Squat 1-1-1 100-110-120 Overhead Press 1-1-1 45-50-55 Both were weight I'd lifted before, didn't want to go for too much as I wasn't really feeling it. Still pretty sore from grace. |
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| mrbourgot | Mar 28 2007, 03:10 PM Post #6 |
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Crossfit Disciple
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27th March At my mma stand up class, working boxing drills and then using the clinch/ take down as a counter. Stayed on for advanced class, first time I've done so. Working more throws from the clinch, getting back up if you've been taken down and what to do if you're up against the "cage" in this cool padded wall area. Finished off with some conditioning drills. All good fun. |
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| mrbourgot | Mar 29 2007, 09:30 AM Post #7 |
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Crossfit Disciple
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28th March Went for Helen, but with a couple of subs. The run was longer as a lap round the block is 550m (previously measured as 530 but 550 back to my chin up bar) and used a 16kg kettlebell as that's all I have. Need to get me a 24. Helen 3 rounds of: 550m run 21 kb swings 12 pull ups Time 11:40 Not sure how this would equate to doing as rx but my guess is it would be around the same, in which case it's a pb by about 50 seconds. Finished off playing with my kettlebell, working bottom up clean and press. Can get 5 consecutive with my right hand but only 2 with my left. Also, I have one of those ab roller gismos and have been trying to do a full roll out from standing, am about a foot short at the mo. Was going to do the xfit total's deadlifts but my mates had use of the bar and were doing some bench press nonsense :rolleyes: , topping out at around 70kg. Showed them what it's really for by doing a C&J at 80kg. 
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| Davie | Mar 29 2007, 03:22 PM Post #8 |
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Awesome!!!
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How long have you been doing MMA for Pete? |
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My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| mrbourgot | Mar 30 2007, 10:51 AM Post #9 |
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Crossfit Disciple
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Not very long Davie. I have about 8 years kickboxing, 4 years boxing and 2 years judo but only started training mma just before xmas. Of course having experience in other things helps but it's still all very new to me, which of course is what makes it so much fun. 29th March Rest Day 30th March Finally got the x fit total deadlifts done Deadlift 1-1-1 140-150-160 Giving a xfit total of 335, which would be a pb by 5kg. Can't count it of course, what with the deadlifts being half a week late. I can dl more than this (pb is 175) but working on correct form. Reckon I had it at the 140 and prob the 150 but not the 160. It's so hard when I know I can get the thing up but need to put my ego to the side. Met con this evening. |
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| mrbourgot | Apr 2 2007, 10:20 AM Post #10 |
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Crossfit Disciple
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31st March 10 x 22kg dumbbell split snatch (l&r) 20 pull ups 30 10kg medicine ball slams 8 db split snatch (l&r) 16 pull ups 24 med ball slams 6 db split snatch (l&r) 12 pull ups 18 med ball slams. Time 12.48 Bit of a killer this one. Based it on a workout I did one time with the crossfit manchester boys at the box but added the slams for a bit of extra fun, as i hardly use my med ball (is that why my wall ball is so poor?) Front squat 5-5-5-5-5 50-70-80-85-70 85 is a pb for 5. Great day's training. 1st April Went for a swim for the first time in close to a year. Trying to get my lady into a bit of training. She doesn't seem convinced by the crossfit thing (she thinks it's for obsessives) but used to swim competitively so swimming it is. Did 20 lengths in a 50m pool which I guess equals 40 normal lengths. Actually really enjoyed it, may do this once in a while, prob as a sub for the 5k run, which i always find deathly dull. |
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| Jerry.Mobbs | Apr 2 2007, 05:43 PM Post #11 |
Crossfit Disciple
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sounds like my wife i guess shes right! |
| www.deepweek.com | |
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| mrbourgot | Apr 3 2007, 11:27 AM Post #12 |
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Crossfit Disciple
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Well yeah Jez I guess she is but I know she'd love it if she gave it a try. I guess my talk of never ending aches and weekly wretching don't help too much. 3rd April Been taking it easy the last couple days. Tweaked my back lower back a little on sat, prob from the meb ball slams, so just gonna do the xfit warm up and leave it at that. On the plus side I now have internet access again and so can follow the WOD. I notice today is c&j singles which i love but my back won't. |
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| mrbourgot | Apr 4 2007, 06:47 PM Post #13 |
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Crossfit Disciple
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Ok enough of being injured/ whiney, it's time to get back to it 4th April However fit (as in not injured) I was, I couldn't do a workout with 30 odd muscle ups (see crossfit.com wod) so it's yesterday's c&j for me. Clean and jerk 1-1-1-1-1-1-1-1-1 50-70-75-80-83(f)-83-85(f)-75-75-70-60 BW 85kg. All lifts split clean, split jerk. Obviously there's 11 lifts there but 9 successful. Pb is 90kg but that's with a proper o bar and not my straight 7 footer. Not sure how much difference there is but it does feel harder and 83kg is a pb on my bar. Got under the 85 but dropped it straightening up, leaving two bloody big holes in my landlord's crazy paving. Oops. Any advice for the heavy lifting train-at-home-er? Finisher: 100 kettlebell swings 16kg. Time 4:22. Done alot quicker than this before, grip was fried. 
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| mrbourgot | Apr 4 2007, 06:55 PM Post #14 |
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Crossfit Disciple
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Just noticed that it was 7x1, not 9. Ah well, I need the practice. |
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| mrbourgot | Apr 5 2007, 10:10 PM Post #15 |
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Crossfit Disciple
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5th April At my mma stand up class. Working boxing drills with a few rounds of sparing. Followed up with the proper mma class and basically took a beating. Working from the clinch with one guy trying to get the take down and the other trying to break free and strike. Done in the open or by the cage/ ropes ie wall. I either got hit or took down. It's a steep learning curve tho of course I love it. |
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| mrbourgot | Apr 6 2007, 03:35 PM Post #16 |
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Crossfit Disciple
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6th april Looks like the WOD is fran practice. 20 mins ASRAP of: 10 x 30kg thrusters pull ups 8 rounds plus thrusters. Thought that having the bar at 30 kg might make the thrusters a bit easy. Oh how naive I am. :rolleyes: Can you believe i've been doing this for a year? Was aiming for 10 rounds but started off too quick plus I often tend to suffer a little more on my 3rd in a row (excuses excuses) Finisher: Farmers Walk. For those who don''t know you carry something heavy in each hand and walk for as far as you can a la strongman contest. Measured out 10m and did as many lengths as poss with 2x25kg dumbbells. 90m-70m-80m. Grip is now deep fried. |
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| mrbourgot | Apr 9 2007, 07:07 PM Post #17 |
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Crossfit Disciple
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9th April Been in Cardiff for the boxing last couple of days so doubled up to make up for it, with the last 2 days WOD from the main site. 15-12-9 reps of: Back Squat 80kg Handstand Pressups Time 9:32 Ouch ouch. My legs really didn't enjoy that one. Squats done as 3x5, 3x4, 3x3, HSPU done with my feet over the bar on the rack and done right thru. Need to start doing them full. Deadlift 1-1-1-1-1-1-1 90-110-130-140-130-130-110 I can lift alot more than this (pb175) but trying to get my technique sorted as anything over 140 looks back breaking at the mo. Plus of course my hammies were pre cooked from the squats. |
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| mrbourgot | Apr 10 2007, 01:15 PM Post #18 |
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Crossfit Disciple
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10th April Lap round the block plus Xfit warm up. Added knees to elbows and feet down muscle ups, gonna do that every time to get better at the movements. Elizabeth: 21-15-9 reps of: Clean 60kg Ring Dips Time 10:32 Ring Dips done half proper, half jumping. Still not very good at them. Cleans done as power cleans. Also: Handstand press up 5x5. About three quarters down, can't quite get back up if head touching the floor. Will work at these some more. |
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| mrbourgot | Apr 12 2007, 09:28 PM Post #19 |
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Crossfit Disciple
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11th April Took a rest day, was just so sore esp my hammies and lower back. 12th April Based on the main site WOD I have the choice between being bored silly (5k run) or risking tweaking my back again (xfit total). I'm sure my back's not that bad. XFit Total Back Squat 110-115-120(f) Overhead press50-55-58(f) Deadlift120-130-140 Xfit total=310kg Quite a bit below my best of 330kg, deliberately kept the deads low to save my back. Seem to be plateauing a bit on the heavy stuff, don't think this is because of my back but not really sure what it is. |
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| mrbourgot | Apr 13 2007, 03:50 PM Post #20 |
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13th april Down at the box with the crossfit manchester boys and girls. They were doing deads and presses but obviously i did that yesterday so did what they did 2 days ago which was cleans. My favourite. No really... Split Clean 1-1-1-1-1-1-1 90-90-92.5-95-97.5(pb)-100(pb) Just did 6 as I was aiming for the 100kg. Really struggled on the first lift which i thought was an 80 and basically just high pulled. Good job I warmed up well. Gonna go to squat cleans now, which are supposedly a better lift. Squat clean pb is low 80's and even my front squat pb is only 93kg so I've a way to go till I get near to that kind of weight. 3 rounds of: Hang Squat Clean 2x22.5kg db Run 430m (lap of mill) Time:13.47 Funnily enough, the first round of cleans was prob the toughest. Think I worked the jump shrug better after being reminded about 30 times by Karl. Each run was basically recovery. |
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