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Russell's Workout Log
Topic Started: Mar 18 2008, 12:22 AM (2,118 Views)
Red Apr 13 2008, 03:01 PM Post #21
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 Thats a decent 10k time Russell, do you do much running? ;)
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Davie Apr 13 2008, 03:24 PM Post #22
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 only when he is chasing bad guys
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Russell Apr 13 2008, 07:38 PM Post #23
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 Not done any real running for the past year or so Red. In fact thats my first 6 mile run in something like 2 years, so i was real pleased with the time. I was concentrating on my 1.5mile time for the police in the last couple of years so i used to only run 3mile, 1 1/2mile out then time myself coming back. Best official time for 1 1/2mile is 8:40. I had to do it in 15min. Would you believe that some people couldn't complete the course in under 15min.

The only running i do now is when it comes up in the WODs and the odd time i have to chase the bad guy and jump over some fences with an extra stone in weight in gear and my radio trying to poke me in the eye. Much like the chase scene in HOT FUZZ, Just realized that there is a very real chance that i could use a trampoline to jump a fence in the east end. :D
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Russell Apr 13 2008, 07:47 PM Post #24
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 This is a great wee site for mapping out your runs.

http://www.mapmyrun.com/
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Russell Apr 14 2008, 10:54 AM Post #25
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 7 singles of Hang power cleans.

Still getting the technique nailed on these so

40kg
50kg
55kg
55kg
57.5kg
60kg
62.5kg

Think thats about 10kg off BW.

Need to get more aggressive at the bar, i'm not attacking it enough. :angry: :angry: :angry: :angry:
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Davie Apr 14 2008, 11:06 AM Post #26
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 nice work mate. You coming over to train this week?
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Russell Apr 14 2008, 11:48 AM Post #27
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 I'm late shift for the next couple of days. i'm off on thursday so i'll try and get over then, away to prague on fri for a stag do.

much fun.
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Russell Apr 15 2008, 11:28 AM Post #28
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 woke up today with an incredibly stiff neck down one side. Cant turn to the left its full body turns to see whats going on. Not good thanks god its a rest day.

I've got two days left of training b4 for i going to Prague for the stag holiday.

Going to be such a laugh.
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Kenny Apr 15 2008, 12:43 PM Post #29
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 Get yourself to Goldfingers mate...superb!! In saying that, it was 2004 I was there last so it may have changed.

The Vlatava (spelling?) is nice at this time of year so you can chuck the stag in that!
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Russell Apr 15 2008, 11:23 PM Post #30
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 Looks like we are going to Goldfingers.

Class name.

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Russell Apr 23 2008, 06:11 PM Post #31
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 After 3 days in Prague no sleep, beer and terrible diet I've finally managed to make it to the gym.

10 rounds for time

10 DB Hang Squat clean 16kg
10 push ups.
Time: 19m29sec

Terrible time, felt like shit all the way through this one. thought i was going to die. Anyway thats the first one out of the way. Should be making my pilgrimage to Motherwell tomorrow for some of Davie's Torture. :blink:
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Russell Apr 24 2008, 08:08 PM Post #32
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 Legs are toasted after yesterday so when i saw Annie come up I Laughed. Checked the site at 6am before work so had all day to think about the pain my legs would be in after 100 more Squats.

So Annie
100 pull ups
100 push ups
100 sit ups
100 squats

17m20 sec PR by 10sec. I sure i can nail more time of this if the bar at JJB was better. Anyway Happy chappy. :D

More and more of the Rugby guys are asking about Crossfit. Looks like i'll have a wee clan of crazy people training the crossfit way in JJB soon. I'm so going to get my ass kicked out of there. :angry:
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Davie Apr 24 2008, 09:39 PM Post #33
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 bring them over mate, would be interesting to see how they cope with some of our workouts
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Russell Apr 24 2008, 10:03 PM Post #34
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 Now that the season has finished i'll be at them to come over as much as possible to keep the fitness up.
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Russell Apr 25 2008, 11:35 PM Post #35
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 Deadlifts

Really loving deadlifts.

10 @ 50kg
10 @ 70kg

3 @ 100kg
3 @ 110kg
3 @ 120kg
3 @ 125kg
3 @ 120kg

Deadlifts are feeling really good just now. Legs are still toasted from the other day.
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Russell Apr 30 2008, 04:52 PM Post #36
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 Todays wod,

I scaled the weight to suit my body weight.

So today was with 27.5kg

10 thrusters
10 pull ups

14 rounds
+
10 thrusters
and 2 pull ups.

Hard as hell and my hands are done in.
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Russell May 10 2008, 04:46 PM Post #37
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 Ok so training has been bad in the last couple of weeks.

Going on holiday for 10 days to Bahrain. Used to live there for 5 years when i was a kid, going to visit some friends. So needless to say i'll be sitting at the pool all day whilst they are at work. :D

So does anyone have any bright ideas for some workouts with a pool. I think i might take my ropes with me but that will be all.

Kit i will have is
a pool prob 20 to 25 m
me
ropes and i would imagine thats it.

Anything would be good.

:ph43r:
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Red May 10 2008, 04:54 PM Post #38
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 Russell, take a look at Jerry Mobbs logs. He has a lot of swimming related wods. :D
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Jools May 12 2008, 02:15 PM Post #39
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 Also have a look at the workouts big D and I did in Florida last year, oh and my old CrossFit Orlando workout log that I posted a coupla years ago has got some too. Might be a bit basic for you but it should give you some ideas.
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Russell May 31 2008, 08:45 PM Post #40
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 Thats me back from visiting my old haunts and sitting at the pool. I've done no training since the last painstorm and now i'm back on nightshift at work. really need to get my ass into gear and start training again.

I'm thinking i might try the Glasgow half marathon this year. I've not ran it for a few years so it might be a laugh. :lol:
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