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| Schwinners' Training Log | |
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| Topic Started: Feb 4 2008, 07:11 PM (910 Views) | |
| Schwinners | Feb 4 2008, 07:11 PM Post #1 |
Crossfit Disciple
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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 
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| Schwinners | Feb 5 2008, 10:32 PM Post #2 |
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Crossfit Disciple
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5.02.08 Conditioning - Minute Drills 30 secs pressups 30 secs one arm KB swing 30 secs shadow boxing 30 secs squats 30 secs band high pulls 30 secs lunges (non stop for 3 minute round) x 5, 60 secs rest between rounds. Notes: - KB was 20kg - used waste paper bin for squats - they were my level of depth - press ups were a la Full Throttle Conditioning (from Rosstraining) - not full reps, but just fast, to get the conditioning benefit. Good workout |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Feb 7 2008, 06:45 PM Post #3 |
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Crossfit Disciple
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6.2.08 Rest day. Was meant to go to the cinema, but instead stayed in and watched Nacho Libre. 7.2.08 Warm up OH squats - various reps at 20kg and 40kg Jerk Practice Used the crossfit WOD structure from a few days back, but used split jerk instead of push jerk. Bar starting from clean position (i.e. infront of neck rather than behind) 3-3-3-3-3-3-3 50kg, 55kg, 60kg, 65kg, 60kg, 55kg, 50kg Front Squat Practice Used clean grip, rather than arms crossed: 1-1-1-1-1-1-1 60kg, 65kg, 70kg, 75kg, 77.5kg, 80kg, 82.5kg Finisher Chin ups: 11.5 reps (deadhang) Pleased with the numbers on the front squat, especially having never been a strong back squatter. Was working on depth, so my aim was to get to around BW (77kg), so pleased to have surpassed it. Felt I could've maybe gone a little further to get my 1RM, but I didn't want to push it. Now have a gauge on what weight to use for 3 or 5 reps. |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Feb 9 2008, 12:07 PM Post #4 |
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Crossfit Disciple
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08.02.08 Was meant to train in the morning but felt sick. Couldn't train in the evening as went out for dinner and a gig (mate's band) straight from work. 09.02.08 Bit pushed for time today... Deck of cards - 16 mins 36 secs
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Feb 10 2008, 10:49 PM Post #5 |
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Crossfit Disciple
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10.2.08 Same routine, but 12kg KB for the getups 22 mins 55 secs Wow, knew it would be slower but not that much slower. Finally got back my 12kg KB for get ups and that slowed me down a lot - need to work on get ups. Then again, even the squats were tough. Had a bit of a cold since yesterday evening, plus my core was still aching from the v-ups on the deck of cards yesterday. Still, job done, and back to the gym for oly lifts tomorrow. |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Feb 15 2008, 07:42 PM Post #6 |
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Crossfit Disciple
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Been wiped out this week with the noro virus
 15.02.08 Back to it today - WOO F***ING HOO! Crossfit hero workout - "Randy" 75 power snatch (from floor), 35kg barbell - 12 mins 31 secs Started with sets of 7, then realised this was not maintainable over the course, so cut back to 5s. Then messed about with kipping pull ups - unfortunately kept hitting my head on the low ceilings! |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Feb 17 2008, 11:01 PM Post #7 |
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Crossfit Disciple
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16.02.08 Rest day 17.02.08 warriortraining.co.uk meet in Newbury today - me, Chris and Mark. 5 KB (16kg) swings 5 burpees 5 med ball (6kg) slams 5 pushups 5 tuck jumps As many rounds as possible in 20 minutes Finished 17 rounds, 5 swings and 1 burpee at the allotted time, but decided to finish the 18th round. Finisher 1: 50-yard overhand lunge walk with 16kg KB Finisher 2: 100 sledge (10lbs) swings - 2m 12 Here's the video: http://www.youtube.com/watch?v=ygCocaafgUU |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Feb 22 2008, 07:30 PM Post #8 |
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Crossfit Disciple
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20.2.08 Clean Practice 1-1-1 (power) 60kg, 65kg, 67.5kg 1-1-1-1-1 (full squat) 70kg, 72.5kg, 75kg, 75kg, 77.5kg (failed) Front Squat Practice Used clean grip, rather than arms crossed: 3-1-1-1-1-1 60kg, 65kg, 70kg, 75kg, 80kg, 82.5kg Finisher 500m row - 1 min 47.5 secs (4-5 setting) Note: Pleased I hit the same numbers I did a few weeks back on the clean and front squat. Now I know I can hit those numbers, I will start higher than 60kg, and hopefully be able to go heavier. I know I can, but I just didn't have the gas after that volume. First time I've rowed in ages. My form is much better than it used to be and quite pleased with the time. Might do some more rowing intervals from now on... 21.02.08 Wanted to stay fresh for ICT#2 tomorrow, but tested out my new gymboss for tabatas. Tabata one arm KB swings 20kg - 10 per 20 secs The gymboss can now set the exact number of rounds (8 in this case). The alarm beep is much louder than the old one, and it gives a prolonged alarm at the end of the 8 rounds. Very useful. Just a shame it does not count upwards like a stopwatch - that would make it a complete timer  22.02.08 Conditioning ICT#2 10 med ball (6kg) woodchoppers (with jump) 15 med ball (6kg) slams 10 burpees 8 rounds - 12 mins 58 secs Finisher 100 med ball (6kg) slams - 2 mins 22 secs That ICT#2 is a toughie, but very pleased with my time! I trained at work with my boss Anne - first time we've trained together in a while. Today, she did ICT#2 as well, and finished with 50 med ball slams. Her times were exceptional for a woman in her 50s. |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Feb 24 2008, 11:33 PM Post #9 |
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Crossfit Disciple
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23.02.08 Rest day. Spent day with my family, who were visiting from Newcastle. 24.02.08 10 press ups 20 squats x 5 1 min one arm one legged deadlift 20kg KB 1 min one arm push press 20kg KB 1 min rest x 6 22 DL, 23 PP (RHS) 22 DL, 24 PP (LHS) 19 DL, 18 PP (RHS) 18 DL, 16 PP (LHS) 16 DL, 16 PP (RHS) 16 DL, 17 PP (LHS) 100 knee hugs to finish - 3 mins 40 secs Not sure why, but I felt physically sick for 5 mins after finishing! Maybe it was because I had a headache earlier, because I ate dinner late, because I trained at 9.30pm, or because the heating was on for the 1st 5 mins... Either way, great session
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Feb 25 2008, 11:47 PM Post #10 |
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Crossfit Disciple
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25.02.08 10 KB swings 20kg 10 band high pulls 10 squats (waste paper bin depth) 10 press ups x 5, 6 mins 35 secs 1 mile run - 6 mins 43 secs Bit disappointed with the run. Was hoping for closer to 6 mins 15, but then again I haven't run distance in a while, so can't complain. |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Mar 4 2008, 07:47 PM Post #11 |
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Crossfit Disciple
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27.02.08 Part 1 10 burpees 10 chinnies 10 squats 10 press ups x 5, 7 mins 51 secs Note: Wasn't really in the groove yet... Would've liked about 7 mins... Part 2 1 min jump rope sprint (managed 97 to 149 per round) 10 med ball slams 6kg 10 press ups 30 secs rest x 6 Note: this is jump rope EIT from ICT. Clever workout. The slams and press ups make the rope turns tough! Part 3 100 med ball woodchoppers with jump 6kg - 4 mins 39 secs Note: painful on the legs! Part 4 500 single unders for time - 6 mins 40 secs Note: Tough when legs feel like lead! 28.02.08 - 01.03.08 Short city break in Milan with the missus, so no training. 02.03.08 No time to train due to travelling and Mother's day commitments. 03.03.08 Warm up - Snatch Balance Reps at 20kg and 40kg. Full Squat Clean 1-1-1-1-1 60kg - 60kg - 70kg - 75kg - 77.5kg (not the best rep, but PB of bodyweight anyhoo :D) Chin Ups 12 reps (PB :D) 500m Row 1 min 49.2 secs (+1.7 secs on last time, although I fell off the seat!) Good session overall 04.03.08 Never been one for distance running, but my curiosity got the better of me so decided to map out a 5km run. 5km run 25 mins 15 secs Notes: 1) Boring as hell! 2) If do again, map a route that doesn't go past the sewage works! 5 mins rest back at the flat, then: Conditioning 10 KB swings 20kg 10 band high pulls 10 squats (waste paper bin depth) 10 press ups x 5 5 mins 36 secs (PB by 59 secs) Notes: went all out knowing that MattM beat my last time, and by the end of it I was laid in a heap on the floor for a few seconds! Good little circuit that |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Mar 5 2008, 11:57 PM Post #12 |
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Crossfit Disciple
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5.3.08 Didn't feel totally on it today, but it got done, which is the main thing: Power Snatch 1-1-1-1-1 40kg, 45kg, 50kg, 52.5kg, 55kg (failed) Snatch Pull 1-1 55kg, 57.5kg Front Squat 3-3-3-2 60kg, 60kg, 62.5kg, 70kg Then as was walking out past the weights area, did 8 chin ups, 5 per arm 26kg one arm bench, and 3 per arm 30kg dumbbell snatch. Core/flexibility/rest tomorrow, then conditioning on Friday. |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Mar 8 2008, 10:34 AM Post #13 |
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Crossfit Disciple
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6.3.08 Rest day 07.03.08 100 burpee challenge - 7 mins 56 secs 2-3 mins rest Tabata jump rope - didn't count the average turns per 20 secs 1 min rest Tabata squats - between 21 and 23 reps per 20 secs 1 min rest Tabata bench jumps - between 18 and 22 reps per 20 secs Notes: I went out a bit fast on the burpees - started with a set of 20! I usually like to split them up into shorter sets with very short rest, and have actually come up with a nice rep scheme to try next time, which I hope can get me back down towards the 7 minute mark. |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Mar 10 2008, 07:51 PM Post #14 |
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Crossfit Disciple
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8.3.08 Spent most of the day out looking at flats and at a friends party (no alcohol - still on lent). Did around 100 press ups just before bed though. 9.3.08 Again, been out most of today. Got back tonight, planned to train but ate something dodgy for dinner and my stomach has felt like crap ever since. 10.03.08 Full Squat Clean and Jerk 1-1-1-1-1 40kg-50kg-60kg-65kg-67.5kg Overhead Squat Worked on reps rather than weight, upto 40kg Finished with a 500m row and a few sets of chin ups |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Mar 12 2008, 08:07 PM Post #15 |
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Crossfit Disciple
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12.03.08 Didn't train yesterday - no excuses really. So today, my punishment was doing the following routine with a 10kg weighted vest on... Oh the pain! 10 KB swings 20kg 10 KB high pull 20kg 10 squats 10 press ups AMRAP in 20 mins - 10 rounds, 10 KB swings, 2 KB high pulls My aim was 10 rounds so I'm quite pleased! May have to reconsider my oly lifting. I seem to have aggravated a wrist injury I got playing football last year, and I think the barbell cleans are to blame. May switch back to dumbbell oly lifts a la Infinite Intensity - never got any injuries with that... |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Mar 13 2008, 08:21 PM Post #16 |
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Crossfit Disciple
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13.03.08 Quick gym session today. 500m row - 1:50.0 Dumbbell snatch - 3x30kg, 1x32.5kg, 1x35kg, 1x37.5kg 500m row - 1:45.8 (PB by 1.7 secs) Pleasing session! Was on for a 1.42 on the row but lost it towards the end. Hopefully squeeze in some core work later, once my first homemade chilli con carne goes down
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Mar 14 2008, 06:25 PM Post #17 |
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Crossfit Disciple
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14.03.08 Conditioning Tried this routine again - last time I did it on 07.08.07 and finished in 23 mins 45. It is my variation on Gym Jones "1775", but I chose 1966 as it was the year we won the world cup 19 burpee pull ups 66 squats X 4 Time taken: 21:50.8 Round 1 - 4.10.4 Round 2 - 5:55.4 Round 3 - 6:25.3 (fell over in this round, cost me about 20-30 secs) Round 4 - 5:19.7 (just wanted to get it over with by now!!!) Real toughie of a routine. Was hoping for sub 20 mins, but think I can get that with a bit more pull up practice... |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Mar 16 2008, 11:58 PM Post #18 |
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Crossfit Disciple
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15.3.08 Rest day. Spent a little time in the evening working on assisted one arm press ups 16.3.08 Bit pushed for time today, so did the following: (all done wearing 10kg weighted vest) 10 press ups 10 squats x 10 (10 mins, each set starts on the minute) |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Mar 18 2008, 12:25 AM Post #19 |
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Crossfit Disciple
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17.03.08 Decided to do a bodyweight only strength routine today, as I haven't done so in a while. Warm up: 10 press ups 10 broom handle OH squats x 5 A: Assisted one arm press ups - 3x5 per arm B1: Assisted one arm chin ups - 3x2 per arm B2: Handstand press ups - 3x5 Notes: Working on good form on the press ups - no bend/twist. Need to work on my chin ups - higher reps, weighted, mix it up, etc. Handstand press ups were fine - need to work on increasing the ROM. |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Mar 18 2008, 08:04 PM Post #20 |
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Crossfit Disciple
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18.03.08 Conditioning/Endurance 100 one arm KB swings 20kg - 3 mins 46 secs (25-25-15-15-10-10) 100 one arm KB thrusters 20kg - 8 mins 53 secs (10-10-10-10-5-5-5-5-5-5-5-5-5-5-5-5) |
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