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| Kenny's Workout Log | |
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| Topic Started: Mar 27 2007, 01:21 PM (1,499 Views) | |
| Kenny | May 3 2007, 01:40 PM Post #21 |
Crossfit Disciple
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Tuesday 1st May At gym, exercises included pull-ups, dips, deadlifts, back extensions, sit-ups etc. Nothing on Wednesday night as the bowling season is back....although we did lose our 1st league match <_< |
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| Kenny | May 5 2007, 02:42 PM Post #22 |
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Crossfit Disciple
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Thursday 3rd May Good game of 7s on Thursday, although blighted near the end when my wrist was buckled back when I fell on it. Friday 4th May At gym, exercises included push ups, sit-ups, bench press (with dumbells, due to wrist problem), pull-ups Saturday 5th May Went for a 45 min run this morning since it was a glorious day. |
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| Kenny | May 13 2007, 03:06 PM Post #23 |
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Crossfit Disciple
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Wednesday 9th May At the gym, exercises included back squat, front squat, calf raises and leg extension. Messed about with some shoulder exercises but struggled with pain in my left hand/wrist. 10 min run also. Thursday 10th May Usual game of 7s tonight. Won quite convincingly for a change and enjoyed the game. Friday 11th May At gym, exercises included push ups, sit-ups, bench press (with dumbells, due to wrist problem), pull-ups Need to sort out a Crossfit routine this week, since Davie is on holiday. Got access to dumbells/barbells at home, so will need to think about a wee workout. |
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| Red | May 13 2007, 03:23 PM Post #24 |
Crossfit Disciple
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kenny-if your interested, I am going to be posting a kb workout every day until the boss comes back.
 Check out post in WOD for the first one. |
 
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| Kenny | May 20 2007, 08:50 PM Post #25 |
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Crossfit Disciple
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This week been at gym on Monday, Tuesday and Friday. Exercises included squats, press ups, pull ups, dips, shoulder press, sit-ups etc. Thursday, usual game of 7s. Today I went for a 40 min run then done some sit-ups. Still had problem with my hand/wrist so having taken it easier with weights this week and continually icing it, hopefully, it will be back to normal this week. |
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| Kenny | Jun 6 2007, 09:41 PM Post #26 |
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Crossfit Disciple
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Time to get posting again. I have been training in the gym and running in Davie's absence, however, have also knacked my hand so been careful with that. Hopefully, X-ray results will help to solve the problem. Anyway, last night, it was great to be back at the Box.......... Tuesday 5th June 4 rounds for time of: 400m run 25 deadlifts (32kg kettlebell) 25 swings (16kg kettlebell) Time 16:37 |
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| Kenny | Jun 11 2007, 02:39 PM Post #27 |
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Crossfit Disciple
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Thursday 7th June Usual game of 7's on Thursday, very warm so pace a bit slow, but still enjoyed. Friday 8th June At gym in the afternoon, exercises included push-ups (although very limited due to hand problem), pull-ups, sit-ups, dumbell press etc. Saturday 9th June PAINSTORM XXVI Score = 67 Really enjoyed this one. Much prefer routines where a variety of exercises are included. Sunday 10th June Out for a 45 min run since it was a cracking day, although this 45 mins did include 10 x 100m hill sprints with a gentle stroll/jog back down the hill to recover! :rolleyes: |
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| Kenny | Jun 12 2007, 08:17 AM Post #28 |
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Crossfit Disciple
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Monday 11th June Crossfit class tonight........... 4 rounds 2 min rower 2 min pull-ups All rows above 530m and 10 strict pull-ups every round followed by jumping pull-ups. Excellent workout and I thought it was as difficult as painstorm! 
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| Kenny | Jun 19 2007, 05:10 PM Post #29 |
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Crossfit Disciple
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Was at the gym last week as well as playing 7s and competing in a 5s tournament, however, just didn't post these up. Anyway, back onto a normal posting routine. Monday 18th June Death by Pull-up I got to 130 pull-ups, which I was fairly happy with. Think that is about 13/14 mins. 3 min rest Death by Burpee I got to 111 burpees (full press-up, jump 'n' clap) which I was a bit disappointed with. Think that is about 12/13 mins. Excellent class yet again though. Followed by gym for 45 mins. |
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| Kenny | Jun 24 2007, 04:10 PM Post #30 |
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Crossfit Disciple
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Tuesday 19th June Gym, exercises included high pulls, deadlifts, shoulder press, pull-ups, rows. Friday 22nd June Gym, exercises included bench press, push-ups, pull-ups, sit-ups, dumbell press. Sunday 24th June Row 5k = 18 mins 51 secs. Fairly happy with this, it was mind-numbing at that time but managed to keep going. Played about with some weights after it, including weighted dips, then I went for a run on running machine. 10 mins = 1.5 miles. Glad I done some exercise at the weekend. |
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| Kenny | Jun 26 2007, 04:31 PM Post #31 |
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Crossfit Disciple
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Monday 25th June AMRAP 15 push press - 2x15kg db 15 kb swing - 24kg 15 SDHP - 32kg kb 250m row 4 rounds + push press + kb swing + SDHP + 200m A certain Mr Easton wouldn't allow me another 10 secs to say I completed 5 rounds!  Cracking workout, very tough indeed. |
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| Kenny | Jul 3 2007, 08:35 AM Post #32 |
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Crossfit Disciple
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Monday 2nd July 5 rounds of: 200m run 15 sit ups 20 press-ups 30 kb swings (20kg dumbbell) Finished this in 21 mins odds. Was pretty happy with this as my weekend involved a lot of alcoholic refreshments at a bowling competition on Saturday. After this, went down to the gym, exercises included high pulls, shoulder press, shrugs, push press and alternate one-arm swings. |
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| Kenny | Aug 3 2007, 11:39 PM Post #33 |
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Crossfit Disciple
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Friday 3rd August Not posted for a while and the main reason for that is that I only got back from a 2 week holiday on Monday there. First bit of exercise was on Thursday evening at 7's and boy, did I struggle! Decided to go for a 30 min run today in the blustery conditions and it was very tough. Went to the gym this evening for 45 mins to get back into it and to see the effects of drinking and over-eating for 2 weeks. Will be back at Crossfit on Monday and looking forward to getting into a normal routine again. |
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| Kenny | Aug 14 2007, 07:52 AM Post #34 |
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Crossfit Disciple
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Monday 13th August 4 mins of 5 SDHP (32kg KB) 10 KB Swing (20kg KB for 3 rounds, then 16kg KB for last 2 rounds) 15 press-ups x 5 rounds, 1 min rest in between Tough workout to get back into it after holidays, but enjoyed it as usual. Managed 13 sets in total, which I was slightly disappointed in, but heyho! Afterwards went to gym for 45 mins for more high pulls, shoulder press, pull-ups, etc. |
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| Kenny | Aug 16 2007, 07:54 AM Post #35 |
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Crossfit Disciple
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Tuesday 14th August Gym, exercises included bench press, push-ups, pull-ups, sit-ups, dumbell press. Wednesday 15th August 3 mile run = 20 mins then dips, sit-ups, close-grip press and messing around with other stuff. |
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| Kenny | Aug 22 2007, 04:35 PM Post #36 |
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Crossfit Disciple
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Monday 20th August 10 rounds for time of: 10 kb snatch 10 kb OH Lunges 10 kb sit-ups 10 kg rack squat Used the 12kg bell and completed in just over 16 mins. Good wee workout. Went to gym afterwards for 45 mins. Exercises included close-grip push-ups, dips, more sit-ups etc. |
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| Kenny | Aug 23 2007, 04:44 PM Post #37 |
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Crossfit Disciple
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Wednesday 22nd August Run 1 mile = 6 mins 10 secs Followed by various shoulder and back exercises including high pulls, shoulder press, pull-ups, rows, alternate one-handed swings etc Run 1 mile = 6 mins 20 secs |
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| Kenny | Sep 18 2007, 08:40 AM Post #38 |
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Crossfit Disciple
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Not posted for a while but have still been working away. I’ll try to remember some of the workouts from the past few weeks: 4 mins work 15 x squats 15 x press-ups 1 min rest 4 mins work 15 x press-ups 15 x kb swing 1 min rest 4 mins work 15 x kb swing 15 x push press 1 min rest 4 mins work 15 x push press 15 x burpees (full press-up, jump n clap) Great workout but very tough, especially from swings to double push-press to burpees! Another workout: 50/40/30/20/10 situps kb swings (24 kg) press-ups 19 mins Another workout: AMRAP 20mins 3 corner runs 15 burpees (full press-up, jump n clap) 25 kb swing (24 kg) Managed 5 rounds!!! I’ll get back into regular posting |
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| Kenny | Sep 26 2007, 08:25 AM Post #39 |
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Crossfit Disciple
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Tuesday 25th September SDHP 25, 20, 15, 10, 5 Sit Up 15, 15, 15, 15, 15 Burpee 5, 10, 15, 20, 25 Used 24kg KB for SDHP and burpees were full press-up, jump n clatter my hands off the ceiling in Davie’s temporary box! :lol: Time 11 mins 57 secs Followed this up with a tabata row, ie. 20 secs row, 10 secs rest x 8. Managed to keep above 100m for all sets, which I was happy with. Really enjoyed the workout on Tuesday evening. Most amount of people I have seen training at once in Davie’s Crossfit gym, 10 in one class, which was excellent news for Davie. |
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| Kenny | Sep 30 2007, 02:53 PM Post #40 |
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Crossfit Disciple
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Sunday 30th September Row 5k = 19 mins 11 secs Rest for 10 mins Run 5k = approx 21 mins. (7 min/mile pace) My row was 20 secs slower than the last time I tried this so fairly consistent. I was happy with my running although didn't know the exact time, since about 5 mins into the run, I went to press the button to change from miles to metres and inadvertently, hit the stop button! This cleared all the times, but I had a rough idea of how far I had ran, how long it had taken me etc. Started back on pace again immediately. |
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