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Russell's Workout Log
Topic Started: Mar 18 2008, 12:22 AM (2,117 Views)
Kenny Apr 8 2009, 03:41 PM Post #201
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 Jobsworth scumbag! I agree with Spider, rap that gym and find another one. I train at Power & Fitness in Motherwell and would recommend it for training. It is just a guys gym though so you get a few too many steroid junkies but on the whole most folk are OK. The guy that runs it is brand new. Plenty of guys in there train without shoes on! If you want any further info, give me a shout.
Edited by Kenny, Apr 8 2009, 03:42 PM.
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Russell Apr 9 2009, 06:23 PM Post #202
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Spider
Apr 7 2009, 05:09 PM
Find another gym mate where people are serious about training. I train at the locaL SPORTS CENTRE - they have a potted plants room full of machines for the posers & a great room with a squat rack;dip bar,pullup bar ,benches,lifting platform & about 15 olympic bars ( tho half are bent!!). 90% of folk in there are regular & serious & if you ask very helpful about training but they don`t interfere or volunteer stuff - just get on with there own thing. Makes a big difference to your training as I am sure you know!!Its worth traveling if you have to - I used to drive fron Edin to Davies in motherwell!!
Cheers
Spider
Spider (love the name) thanks for the comment. i'll need to look into it and find something else, the problem is that it's so close and so handy because of work. i'm normally in with my headphones on and keep myself to myself and get on with what i have to do. if this keeps up in the next couple of weeks i can see my trips to the hobo gym becoming a regular thing. :D
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Russell Apr 9 2009, 06:28 PM Post #203
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 Anyway

Tuesdays workout take 2. (this time at the Hobo gym)
Deadlifts warm up sets.

3 @ 120
3 @ 122.5
3 @ 125
then

12 - 1min rest - 9 - 1 min rest - 6 @ 70kg

Met-con
21-15-9
Squat clean thrusters with DB's 12.5kg
SDHP 24Kb
Press ups

7min something cant remember the time.

Wed Rest day back a little tight.

Thursday
Changed the met con and went for a 4 mile run
33min49

A bit slow but my back was tight as hell all the way round so stopped 3 times to loosen it of.
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Russell Apr 11 2009, 07:18 PM Post #204
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 skipped yesterdays workout because of work so

Today
Press
3x3 @ 40, 45 and 47.5

10-1min rest- 7 - 1 min rest - 4 @ 27.5 this can go up now.
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Russell Apr 13 2009, 12:35 PM Post #205
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 week 4

squats
warm up
10@40 and 60
8 @ 70

3 x 3 @ 90

met con
5 min on 2 min rest x2
5 hspus
10 press ups
15 squats

4 rounds for both. this was hard hspu's killed me but still working on them.
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Russell Apr 16 2009, 01:41 PM Post #206
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 Today
Fight gone bad work style

1min each station, 5 rounds rounds 1min rest
Row
Double unders
Hspu
Sit ups
KB swings

Totally done in.

Now a full shift
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Russell Apr 18 2009, 03:35 PM Post #207
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 Yesterday HOBO gym workout
FR Squat

3 @ 65,65,67.5 and 70

Back Squat
16 @ 60

Today Shoulders
3 @ 40, 45,47.5,47.5, 50
18@30


Met con From crossfitfootball.com

3 Power cleans
3 rounds of cindy
= 1 round

AMRAP 15min

5 rounds + cleans and chins.
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Russell Apr 23 2009, 01:43 PM Post #208
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 Today Wod
Met-con

10 round of
15 deadlifts @ 50kg
15 press-ups

for time
13min 38


liked this one.
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Russell Apr 24 2009, 02:18 PM Post #209
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 Front Squats

3 x 5 at 65,67.5 and 70
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Russell Apr 25 2009, 03:00 PM Post #210
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 Shoulders

Warm up
5 @ 45,45, 47.5

Met-con
Fight gone bad
Row
Press
Double unders
Burpees
Sit ups

4 rounds 1 min rest between

This one hurt. No chance doing 5 rounds. 15min after still shaking.
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Russell Apr 29 2009, 08:39 PM Post #211
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 Monday
Squats

ended with my o1 rep at 110kg same as last cycle but wasn't feeling too hot.

Tuesday
Hobo gym
Deadlifts
5 @ 40
5 @ 60
5 @80
3 @90
3 @ 100
1 @ 110
1 @ 120
1 @ 132.5
1 @ 140 up 10 kg from last cycle and matches my PR from last year.
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Russell May 3 2009, 01:42 PM Post #212
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 i've got three days to post here.

Wed
Day Off

Thursaday
Met con
Fight gone bad @ JJB
Row
push press
burpees
16kg kb swings
sit ups

4 rounds
This one was good.

Fri
Front Squat

3x5 @ 70
20 @ 60

Sat
Shoulders
5 @ 30
3 @ 35
3 @ 40
1 @ 50
1 @ 52.5
1 @ 55
1 @ 57.5 (pr)
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Russell May 6 2009, 01:42 PM Post #213
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 First rxd fran for me today.
21-15-9
Thrusters 42.5kg
Kipling chins
7min25

This was a rest week but seen as it's my birthday thought I'd give it a go.
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Davie May 6 2009, 10:56 PM Post #214
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Awesome!!!
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 happy birthday mate!!

you kept that quiet
Posted Image

My blog

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

Choose Hobo... not Globo.
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Russell May 7 2009, 12:24 AM Post #215
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 always do mate. never really do anything for it. sad i know.
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Russell May 12 2009, 06:21 PM Post #216
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 Cycle 3 of CFSB. was unsure if i was going to start this cycle or just go back to the main log. Looks like that the last week of this cycle i might be in South Africa for the lions so i was going to go back on to the main site WOD's. Anyway decided against it.

Week 1
DL
Warm up 10 @ 80, 6 @ 70, 4 @ 90
3@120
3@125
3@127.5

5@70

Met-Con
3 rounds for time
10 Thrusters 40kg
10 Burpees

3min 56
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Russell May 19 2009, 10:49 PM Post #217
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Monday, 05.18.09: Daily WOD


7 Minutes Left, Down by 6

Perform for time:

Thrusters at 45kg for 1 minute 20reps
Rest 1 minute
Pull Ups for 1 minute 18reps
Rest 1 minute
Row for Calories 1 minute 21reps
Rest 1 minute
Burpees for 1 minute 28

Total reps = 87

Taken from crossfitfootball.com. thought this one was posted wrong but it looks like it was supposed to be one round.
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Russell May 19 2009, 10:51 PM Post #218
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 Tuesday 19th May 2009

First workout at Maverick Strength and conditioning.

3 man team, one person working at a time, 7 rounds of 7 burpee, 7 big tire jumps, 7 db hang squat clean 20kg. One person complets a round, then next one goes, then last one.

This one was fun.

Back on the main site now till i get back from South Africa. :D
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Russell May 20 2009, 01:43 PM Post #219
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 todays wod tsken from Mondays main site post.

Body weight bench + row

4 time
500 meter row
30bench @ 72.5kg
1000row
20 bench
2000row
10 bench

28:35 min.
Can to faster once bench comes back up working on that just now.
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Russell May 21 2009, 12:32 PM Post #220
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 Thursday 090521

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps scaled to 42.5 kg, tryingt o do all thrusters at Fran weight
20 L-Pull-ups
Time; 25:35

L pull ups were terrible still got some issues with shoulder. HSPU could have been better.

Now off to work for late shift.
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