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| Schwinners' Training Log | |
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| Topic Started: Feb 4 2008, 07:11 PM (912 Views) | |
| Schwinners | Mar 21 2008, 10:57 PM Post #21 |
Crossfit Disciple
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Few days off - rest on Weds, packing Thurs 21.03.08 Just managed to find a bit of time away from packing, for a lower body strength session: Strength - Lower A: Pistols 3xBW 5x8kg 3x12kg 1x20kg B: One Legged Deadlift 5x20kg 5x30kg (20kg KB + 10kg weighted vest) 3x42kg (20kg KB + 12kg KB + 10kg weighted vest) C: Lunge 5x50kg (20kg KB + 12kg KB + 8kg KB + 10kg weighted vest) D: 100 BW squats 2 mins 22 secs (breaks at 56, 70, 82 reps) Good session that! With the move, I may not be online much/at all. So have a good few days training one and all 
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Davie | Mar 21 2008, 11:11 PM Post #22 |
Awesome!!!
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nice work with the pistols. I havent done any since I tweeked my back doing them last time |
 My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| Schwinners | Mar 21 2008, 11:24 PM Post #23 |
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Crossfit Disciple
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Cheers Davie. 20kg felt quite easy, despite not having done pistols in months. I worked upto 26kg last time I tried them, but I struggled beyond that due to not being able to hold more weight! Tonight I tried them with my weighted vest on, but couldn't quite get the balance correct. If I work on the balance, hopefully I'll get upto 30kg soon. May put pistols in my next video... |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Apr 15 2008, 06:39 PM Post #24 |
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Crossfit Disciple
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Sorry I've not been on in a while - been without broadband at home due to moving. Back online now, so will try to update this more often! |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Apr 18 2008, 07:44 PM Post #25 |
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Crossfit Disciple
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18.04.08 Strength Endurance 4 Pistols 6kg (2 per leg) 8 Press Ups 10kg 12 V-Ups 6kg AMRAP in 20 minutes - managed 10 rounds + 2 pistols (PB against last attempt of 8 rounds + 4 pistols + 8 press ups + 11 v-ups) Finisher: 100 BW squats (11" waste bin) - 2 mins 4 secs (PB by 18 secs at that height) Please with the PBs. Much more stable on my right leg for the pistols compared to last time. Time for some dinner
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Apr 21 2008, 09:49 PM Post #26 |
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Crossfit Disciple
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Didn't get much in over the weekend - busy busy busy. Got in the odd sets of press ups and squats, but nothing noteworthy. 21.04.08 Part 1 KB triplet - clean, front squat, jerk @ 20kg 1 triplet lhs and 1 triplet rhs every 30 secs, for a total of 10 mins (20 triplets per arm) Part 2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 - Press Ups 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 - Knee Hugs Alternated reps. Part 3 100 one armed KB swings @ 20kg, 4 mins 19 secs Need a good training week this week - this was a good start! |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Apr 22 2008, 06:47 PM Post #27 |
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Crossfit Disciple
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22.04.08 Lower Body Strength A: Weighted Pistols 8 x 6kg 3 x 12kg 3 x 12kg 3 x 12kg 3 x 12kg 3 x 12kg (all reps per leg) B: Lunges - 100 for time 10 x 50kg 10 x 42kg 10 x 38kg 20 x 30kg 50 x BW 6 mins 49 secs |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Apr 24 2008, 05:43 PM Post #28 |
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Crossfit Disciple
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23.04.08 Used today to practice a few exercises: One arm press up - worked on one arm planks, negatives, assisted, and weighted planks KB snatch - just worked on form, e.g. punching the KB above head. Need a lot of work on this. 24.04.08 6km run - 30 mins 43 secs (including 100m uphill sprint at the end!) Was aiming for sub 32 so pleased with this. Think I also had about 60-80 secs of waiting to cross roads, so I think I can get sub 30 mins quite easily. I hate running, especially as my ipod was out of battery  But I know I need to get in some before tough guy. Going to do a 5km+ run every fortnight, and in between do some 1 mile sprints in prep for the sprint off the start at tough guy!
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Apr 28 2008, 09:26 PM Post #29 |
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Crossfit Disciple
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25.04.08 Down to the park this lunchtime. Glorious weather! Chin Ups - did 40-50 full ROM chin ups in various sets Jump Rope Endurance - 5 mins jump rope, 10 press ups per miss. Managed 122 consecutive single unders at the start, and missed 6 times in total for 60 press ups Jump Rope SKill - had a bash at double unders, and managed 10 double unders in a row - it's finally clicked! 28.04.08 Part 1 Went to a circuit training class nearby with a friend. Squats, press ups, burpees and a host of stupid exercises like torso twists - was funny but didn't really feel like I did much in the hour I was there! However, they finished with about 5 mins of planks which hurt like hell!!! Part Came home for some Tabata Fun Swings - 12, 12, 12, 11, 12, 11, 11, 11 Chinnies - 17, 20, 17, 15, 15, 12, 12, 12 (one rep = right + left) Press Ups - 16,12, 10, 8, 7, 7, 6, 6 (one movement I need serious work on!) Squats - 18, 17, 16, 15, 16, 15, 15, 16 (11" above floor) Feel better after doing that! |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | Apr 30 2008, 10:36 PM Post #30 |
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Crossfit Disciple
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30.04.08 Part 1: 100 KB clean and jerk 20kg (KB touch floor each rep) - 11 mins 43 secs Part 2: 50 press ups with 10kg weighted vest - 4 mins 9 secs Part 3: Tabata Ab Wheel Rollouts - 6, 6, 7, 6, 6, 6, 5, 5 = 47 reps total All 3 parts were done at different points over the evening |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | May 2 2008, 05:06 PM Post #31 |
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Crossfit Disciple
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01.05.08 Went to a football training session before we start our 6-a-side season. Good fun! 02.05.08 Lunchtime: Went to the park at work and did some chin ups and some jump rope. Really wasn't in the mood to train at all, so cut it short. Still, it was something. After work: Just got back and did worked on some strict shoulder presses with my KBs, and some one arm press up progressions. If I'd left training where I did at lunchtime, I wouldn't have felt like I'd had a good training day. Might go for a run in the morning - not been yet this week... |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | May 5 2008, 09:52 PM Post #32 |
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Crossfit Disciple
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5.5.08 6km run - 30 mins 12 secs PB by about 30 secs, but was shooting for sub 30. Was ok though, as there was a lot more incline in this run compared to the last. Feel recovered much quicker post run too, which is nice! |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | May 7 2008, 09:28 PM Post #33 |
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Crossfit Disciple
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06.05.08 Hill Sprints x 11 (somewhere around 15 mins - forgot to time) 50 burpees onto bench - 5 mins 48 secs Also filmed it - here's the video on youtube: http://www.youtube.com/watch?v=1IRJrCrA4TQ Comments welcome! |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | May 8 2008, 11:17 PM Post #34 |
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Crossfit Disciple
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7.5.08 Rest day. Wasn't planned, but spent most of my evening sorting the site and my youtube video. 8.5.08 6-a-side football. First game of the season. First half I was in defence, and we were down 1-0. Second half they put me in midfield (my natural position), and I scored twice in 5 mins. We won 2-1! Better than our first game last season - we lost that one 5-0!!! |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | May 13 2008, 10:51 PM Post #35 |
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Crossfit Disciple
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12.05.08 Didn't do any training the last few days as I went to Edinburgh for my mates stag do. Tonight messed about with the KB and did some headstands and handstands. Think I've finally got some decent technique on the KB snatch as I spent some time working on the technique with the 12kg one. Did a few sets with the 20kg KB, and need a little bit of work. But finally, a bit of practice and I'm getting it! Might mean time for a Magic 50 KB stylee soon... 13.05.08 Part 1: KB quartet (20kg): Swing, Snatch, Strict OH Press, Split Jerk One quartet every 30 seconds for 10 mins = 20 total, 10 per arm Part 2: Density training: 5 mins KB snatch 12kg KB, 108 reps Note: Yes, on the snatches the KB was light. But I'm still learning the movement so I'm using this as my training KB. Most of the reps were good. Dreading doing the SSST (only with 20kg though - don't have a 24kg) as my hands are pretty wrecked after only 5 mins with the 12kg KB, let alone 10 mins with the 20kg! |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | May 14 2008, 05:59 PM Post #36 |
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Crossfit Disciple
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14.05.08 Hill FUN… I mean PAIN! Part 1 Hill#1 - the one in my latest video. Quite an increase in incline about 60% up the hill. Sprint hill, 10 press ups, jog/walk down AMRAP in 10 mins - managed 7 rounds 2 mins rest Part 2 Hill#2 - About 50m to the left of the one in my last video. Slightly shorter than Hill#1, but more of a constant incline. Sprint hill forwards, jog/walk down Sprint hill backwards, jog/walk down Lunge walk up hill, jog/walk back down (72 paces first time, 70 paces second time) AMRAP in 10 mins - got up the hill 6 times (2 x forward, 2 x backward, 2 x lunge) Tough!!! Running up a hill backwards is so difficult - legs feel like lead only half way up the hill! Running forwards after lungewalking is painful. And lungewalking uphill is just hell.
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | May 17 2008, 10:35 PM Post #37 |
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Crossfit Disciple
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15.05.08 Football. We drew 1-1 with the team that was top of the league, so we're doing ok this season! Assisted the goal, didn't score this time. In the evening, had a good stretch and did some frog stands and handstands - want to get good at handstands this year - walking, press ups, etc. 16.05.08 Rest day. Went out to London straight from work to meet some friends. 17.05.08 Part 1 30 secs push press LHS, 30 secs static OH hold LHS 30 secs push press RHS, 30 secs static OH hold RHS Round 1: 15x20kg, 15x20kg Round 2: 12x20kg, 12x20kg Round 3: 16x12kg, 16x12kg Round 4: 14x12kg, 14x12kg Round 5: 22x8kg, 22x8kg (done as 10 consecutive minutes - pain!) Part 2 Tabata Press Ups: 14, 12, 11, 8, 7, 6, 5, 5 Part 3 Tabata Squats: 19, 21, 20, 20, 20, 20, 20, 20 (note: slightly above parallel as I wanted to work on speed reps) Part 4 50 v-ups 8kg for time - 3 mins 6 secs |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | May 18 2008, 07:23 PM Post #38 |
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Crossfit Disciple
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18.05.08 Run 4km - 19 mins 28 secs Rest 3 mins at cash machine 1km home - 3 mins 45 secs Notes: Needed some cash so mapped a 4km to the cash machine. Quite pleased with the time, considering I had a big BBQ for lunch and a lot of the run was uphill. Was aiming for sub 20 mins. Once I got my cash, decided to run home. Went on mapmyrun when I got home, and it worked out exactly 1km. Still not best friends with running, but am getting more used to it now!!! |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Schwinners | May 21 2008, 11:02 PM Post #39 |
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Crossfit Disciple
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19.05.08 Football today. We lost... 6-2, although this was not overly reflective as we hit the post a few times and missed by inches a few times too. 21.05.08 AMRAP in 20 mins: 10 burpees 10 plyo press ups Sprint football pitch (uphill incline - don't ask!) Jog back to start 6 rounds, 10 burpees and 4 plyo press ups The plyo press ups took me way too long! They're bloody difficult to do on grass Then messed about with my jumprope - got 22 double unders in a row Video: http://www.youtube.com/watch?v=WVVSEdihAZI |
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Website Youtube Channel Blog Pain is temporary, but pride lasts forever | |
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| Davie | May 22 2008, 07:56 AM Post #40 |
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Awesome!!!
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excellent video mate, especially like the wee triumphant laugh! |
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My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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