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Russell's Workout Log
Topic Started: Mar 18 2008, 12:22 AM (2,116 Views)
Russell Mar 18 2008, 12:22 AM Post #1
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 I've had a couple of days of training due my crazy work. So today i went mad for it.

11am

Diane
21-15-9
DL 90kg
HSPU
Time: 9min
Think i should've went a little bit lighter on this just to keep the time down. Getting better at the HSPU.

Got to love the mad ass looks i get from punters in JJB especially when i'm passing out on the floor.

Crossfit CS
Tonights workout.
Evil man made us do
100 lunges
25 pressups
25 situps
100 (climbers)
x3

Time i think was 17.41min

Anyway i know that i'm gong to be in pain tomorrow.

Magic. :ph43r:
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Russell Mar 18 2008, 04:25 PM Post #2
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 Back is tight and legs are tight,

much fun :D
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Chet Mar 18 2008, 09:15 PM Post #3
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 Hi mate

Nice work B) B)
Unlocking Functional Fitness in the UK
www.FuncKey.co.uk

Member of Team BodiTronics: Sponsored By BodiTronics and BodiPro
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Russell Mar 18 2008, 09:30 PM Post #4
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 Thanks chet. still hurting.

Ok guys got a wee problem. Start work at 2pm tomorrow going to need to train at work which means i'm very limited as to what equipment I can use. The office only has a treadmill, rower, multi gym and well thats it. When i go i take a set of skipping ropes and sometimes my KB.

So basically i need a workout, not going to be able to do tomorrows wod so any suggestions.

I was thinking
5 HSPU
10 push ups
15 squats

AMRAP in 20min.

or something with the rower and KB.


So any suggestions please post. Dont want another wasted day. :D
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Davie Mar 18 2008, 09:46 PM Post #5
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Awesome!!!
[ * * * * * * * * * * ]
 500m row
21 kb swing
21 press ups
21 burpee
21 sdhp

3 rounds

or

1,000m row
50 kb thruster
30 burpee

or

500m row
400m run
30 kb swing
20 burpee
10 hspu

3 rounds

or...................
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CrossFit is not a cult....The Leader said so.

Choose Hobo... not Globo.
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Russell Mar 21 2008, 01:15 PM Post #6
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 Warm up,
Rope work technique and Double unders. Getting there, now can get about 3 doubles in a row. How hard core am i. :ph43r:
1000meter row

WOD
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

I've been working on HSPU for a few weeks. Now up to 3 sets of 10 so this killed me. Had to sub L pull with tuck sit pulls.

22:31 will be faster next time. :angry:
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Russell Mar 23 2008, 09:44 PM Post #7
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 Saturday was a rest day for me.

Watched my Rugby team win the league yesterday so we all went on a bender last night. Great day. Had to stop playing this year because of another Neck injury. Having 2 discs out in your neck is not a good thing.

Sunday, forced rest day.

Get back into it tomorrow. B)
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Russell Mar 24 2008, 05:51 PM Post #8
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 W.O.D

Cant do Muscle-ups and dont have the facility to train for them yet so,

120 pull-ups
120 Dips

18:30

dips took less than 4 min.

Had to change tape on my hands twice whilst doing pull-ups due to stupid globo-gym bar.
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Russell Mar 25 2008, 06:03 PM Post #9
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 So todays WOD,

Forgot to time the splits so

20 kips
30 press ups
40 situps
50 squats
x 5

time without the 3min rest period added 19.41min.

Derek mentioned that i'm now known as Monkey boy at JJB, Muscle heads cant understand Kipping pull-ups. :lol:
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Russell Mar 31 2008, 01:53 PM Post #10
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 Had a breakthrough with the pull up bar at the gym today. I've been taping the palms of my hand and using chalk to combat the foam that's on the bar. As a result, I up my consecutive reps from 10 to 15 before my hands slipped off. I've now taped the bar and found that this is a better option resulting in a consecutive 21 kipping pull-ups. I was kipping away with a big grin on my face.

So as a result I've managed to drop my Fran time by about 2min.

Today's Fran With 30kg/66 pound still cant manage as rxd

:D 3min 38sec. :D

New PB for me and a burning chest to go with it and strange looks of the nuggets on the treadmill doing their 3 hour cardio workout. :D
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Chet Mar 31 2008, 10:49 PM Post #11
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 Great work mate :D
Unlocking Functional Fitness in the UK
www.FuncKey.co.uk

Member of Team BodiTronics: Sponsored By BodiTronics and BodiPro
www.boditronics.co.uk
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Russell Apr 1 2008, 01:32 PM Post #12
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 Was going to go to the track today to do the WOD but seen as its well pissing it down here in Coatbridge decided to use the treadmill at JJB. Just realized that they have one treadmill that goes faster than all the rest, think its for fitness testing ;) So anyway used that at 1% incline.

Splits were
3:10
3:08
3:08
3:08

rested about 3 min between splits.

Need to get outside to do it. Treadmills dont give you a true reflexion on your running. Plus i'm really getting sick of seeing idiots using the treadmill for walking on a massive incline what the hell is the point in that.
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Davie Apr 1 2008, 01:48 PM Post #13
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Awesome!!!
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 I bet they have it at an incline..and are holding on to the handle!!

If you are up for it we could take some kbs and a bar and head up to the track at Dalziel Park next time you are off. Could get a group of us up for that
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Russell Apr 1 2008, 04:17 PM Post #14
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 yeah mate that sounds good. Starting nights tomorrow so next week would be best for me, if the weather is good.

Oh and yeah full incline holding onto handles and leaning back. outstanding effort by them. :P
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Russell Apr 3 2008, 03:54 AM Post #15
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 Started nights tonight which is a nightmare for training.

Forced rest day today and looks like it will be another tomorrow as i'm out at 6 instead of 10pm.

Going to try and fit in some KB stuff if i get a chance when i eventually rise from my pit of sleep.

Any ideas for a short workout pass them my way.

Only going to be using a KB.

:angry: I hate nightshift makes me grumpy. :angry:
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Russell Apr 3 2008, 03:58 PM Post #16
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 terrible sleep today. woke up every hour so finally got up at 2:45 after first night shift.

So i started off with this in the flat b4 work

12kg kb

5L then 5R of snatch, high swing, low swing, clean ,squat
5 Strict pull ups off door frame
10 push ups

7 rounds in 19:40

Tired after hardly any sleep so just kept moving.

:(
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Russell Apr 5 2008, 06:29 PM Post #17
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 Terrible day.

I've been looking forward to CFT for a couple of weeks. Still on nights so felt weak before i started. Dont know if it cause of nightshift and the fact that its difficult to eat right when on nights.

Anyway there were my scores.


Squat
100
120 Failed
110

Shoulder Press
50
52.5
55 Failed

DeadLift
110
132.5
140

120 and 55 were my scores from last month. I just didn't have it in my legs for the squat. The press was just terrible. Was walking about like pissed off imp after failing that one.

Deadlift is up by 10kg. Struggle but got there. Nearly twice body weight so very happy with that.

Total: 302.5kg down by 5kg from last month.

Gutted.
:(
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Russell Apr 6 2008, 06:35 PM Post #18
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 Managed to do the painstorm in JJB today. Used 40kg
10 Front squat
10 Push press
10 Thruster
10 Pull-up
10 Burpee

8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee

6 Front squat
6 Push press
6 Thruster
30 Pull-up
20 Burpee

4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee

2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee

Time: 37:57
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Russell Apr 10 2008, 09:10 PM Post #19
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 Todays wod

Deadlift
1@100kg
1@110kg
1@130kg
1@130kg
1@135kg
1@137.5kg
1@137.5kg

deadlifts are feeling much better these days. Feel like i can get a new PB every time i do singles.

Used to hate deadlifts but now love them. :D
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Russell Apr 13 2008, 12:19 AM Post #20
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 6mile/10k

45min
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