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| Chets Trog | |
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| Topic Started: Dec 3 2007, 12:22 AM (3,047 Views) | |
| Chet | Dec 3 2007, 12:22 AM Post #1 |
Crossfit Disciple
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OK...here are my present plans regarding basic training elements. The basis will be: *A large helping of WODs *5x5 squats and deads each week, particularly if not having done these in WODs that week (Cheers Davie  )*My Tabata Experiment (Details of this to follow) Also - lots of practice and/or drills for lots of skills. The main ones being: *Kipping Pullup *Muscle Up *Ring Dips *Oly Lifts *Handstand Push-ups Although most of these, eg the handstand push-ups, will be practised in the form of progressions/subs during WODs anyway. Other random elements, some connected with the stuff above : *Some training specifically 'for Tough Guy' (More details later) *Plenty of climbing *As much tennis as I can fit in. *An emphasis on improving my running |
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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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| Chet | Dec 3 2007, 12:28 AM Post #2 |
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Crossfit Disciple
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Yesterday, Sat 1st Dec: Trained with a friend from another board. She was scaling and we were short on time before the gym closed, so I scaled too. Plus then we could compete  Scaled Michael: * Run 800 meters * 30 Back Extensions * 30 Sit-ups *3 rounds for time Round 1 split times: (800m) 3.47 / (Extns) 5.00 / (Sit-ups) 5.45 Round 2 split times: (800m) 10.36 / (Extns) 12.34 / (Sit-ups) 13.55 Round 3 split times: (800m) 19.10 / (Extns) 20.12 / (Sit-ups) 20.55 Overall: 20.55 Felt pretty rough after the second round, last round felt good though Then: Static holds on rings: 1 min 1 min 1 min Ring dips: 4 5 7 Good fun. 
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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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| Chet | Dec 3 2007, 12:31 AM Post #3 |
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Crossfit Disciple
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Today was: Cindy * 5 Pull-ups * 10 Push-ups * 15 Squats As many rounds as possible in 20 min Did this one as Rx'ed. This is one of the benchmark workouts for my Tabata experiment (details to follow :P) as well. Training with the same friend as yesterday, so I am fortunate in the fact that she recorded all the split times for me too I have no doubt these will interest anyone else but me, its for my records really. Obviously, I will not have this every time, but its very useful for me to have it for my first Cindy of the experiment, and will train with a willing companion for my last Cindy of the experiment (in 6 months time) to enable a detailed comparison. OK, now I'm just rambling. Here goes: Round 1 split times: 0.09 | 0.25 | 0.51 Round 2 split times: 1.08 | 1.25 | 2.00 Round 3 split times: 2.20 | 2.38 | 3.12 Round 4 split times: 3.31 | 3.52 | 4.30 Round 5 split times: 4.59 | 5.19 | 6.00 Round 6 split times: 6.29 | 6.48 | 7.28 Round 7 split times: 7.56 | 8.16 | 9.02 Round 8 split times: 9.41 | 10.00 | 10.38 Round 9 split times: 11.17 | 11.33 | 12.17 Round 10 split times: 12.45 | 13.04 | 13.48 Round 11 split times: 14.21 | 14.44 | 15.28 Round 12 split times: 16.00 | 16.21 | 16.58 Round 13 split times: 17.26 | 17.43 | 18.12 Round 14 split times: 18.35 | 18.48 | 19.26 Overall: 14 rounds
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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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| Red | Dec 3 2007, 08:57 AM Post #4 |
Crossfit Disciple
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Thats a fab first Cindy Chet. Keep up the good work! |
 
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| Chet | Dec 3 2007, 10:03 AM Post #5 |
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Crossfit Disciple
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Thanks
It will be interesting to see how it improves over the next 6 months. |
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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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| Chet | Dec 4 2007, 01:29 AM Post #6 |
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Crossfit Disciple
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Wasn't really feeling it this afternoon/early evening TBH...but had an irresistible urge to go and lift something relatively heavy, hehe. So nipped out for a late one. ----- 2 x CFWU then Squats: 5/60kg | 5/62.5kg | 5/62.5kg | 5/62.5kg | 5/62.5kg Getting better. Still sh*t though. 97% of my BW, next week I will up it to 65 and then at least be squatting over BW for reps, lol. :rolleyes: *lets out faint cheer* Felt like something clicked on the last couple of reps of the last set...and it wasnt my knee :lol: No but seriously, really exploded up with my legs on these reps, using my core to keep my upper body as upright as possible. I do get the feeling that its a technique thing to an extent, as well as a strength thing that is holding me back on these. Once I get my squatting up to scratch, so much else will follow. Shoulder Press (Military): 5/42.5kg | 5/45kg | 3/45kg | 4/42.5kg | 5/40kg Finding my weight on this one tonight - not done shoulder pressing at this rep range for a while. So they are kind of PBs, but more like benchmarks TBH. 70% of BW - next short term target is 48kg, which will be 75%. ----- I like 5x5s. Its a rep range that taxes me appropriately 
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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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| Chet | Dec 4 2007, 02:54 PM Post #7 |
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Crossfit Disciple
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Am training up at CrossFit Derby with Mark and a friend from another board on Sat. Really looking forward to it. I love training with other folk, and will be good to meet and learn from Mark.
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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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| Davie | Dec 4 2007, 03:20 PM Post #8 |
Awesome!!!
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You will enjoy it mate, get as much out of it as can! |
 My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| Chet | Dec 4 2007, 03:34 PM Post #9 |
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Crossfit Disciple
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Cheers Davie. Aye, I plan to do just that mate, hehe
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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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| Chet | Dec 4 2007, 10:16 PM Post #10 |
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Crossfit Disciple
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Tonight: Angie * 100 Pull-ups * 100 Push-ups * 100 Sit-ups * 100 Squats For Time 37.08 Horrendous time. The unfortunate details to follow... |
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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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| Chet | Dec 5 2007, 09:46 PM Post #11 |
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Crossfit Disciple
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OK. So Angie is the second and final benchmarking workout this week for the Tabata Experiment. Not happy about the time at all. But then thats what the benchmarking is all about, I guess. To see how this improves throughout 6 months of Tabata on these movements. Anyway, some details and observations (mainly so I can copy and paste then over into the Experiment thread once I have written the intro): ---------- *Pullups (Deadhang): Devised a strategy for these to start off with 4 pullups every 30 secs. So thats what I did for the first 7 sets. Then did the same with sets of 3 for a number of sets. Then continued with sets of 3 at untimed intervals pretty much until the end. Only 2 sets of 2 in the whole lot, no singles. For most of the sets of 4 I could have done more of course, but that was my plan. For the rest, I was pretty much doing as many as I could for the set. Dunno if a different strategy would mean a faster time. Pullups completed in 17mins-something (cant read my writing, :lol:) *Pushups: Usually one of my strengths - harder than I thought they would be TBH. Also was concentrating on getting my form as strict as possible after SCS pointed out a couple of things to work on during Cindy. Done in roughly 10-12 sets, first couple 20s, then 10s, then more "bitty". From what I can make out from my workout diary, was completed at roughly 25.00 *Situps: Again - tougher than usual/expected. Started to lose track of how many sets by this point :P. Completed at roughly 32.00. *Squats: Not much to say. Very broken set. ---------- Need to get my kip on for my pullups, and perhaps consider trying a different strategy (thoughts/ideas welcome) Am already looking forward to try this again after 4 weeks/sessions of Tabata and nailing this time into the ground. :angry: |
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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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| Chet | Dec 5 2007, 09:46 PM Post #12 |
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Crossfit Disciple
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Rest this evening. Couldn't resist a cheeky bit of ring work though 25 ring dips for time: 4.51 |
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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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| Chet | Dec 10 2007, 11:18 PM Post #13 |
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Crossfit Disciple
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Right...to cut a long story short. Got hit by a nasty stomach bug on Wednesday night. :angry: Stomach has been in tatters ever since. Have just about got back on track with diet today, but its been a struggle TBH. Weight has dropped down to a smidgen over 10st now (10st 0.6lbs)/63.75kg  Seem to be down about 0.3% BF too... Was really hoping that my strength hadn't been affected too much so put that to the test today with some DLs: Deadlifts: 5/100kg | 5/110kg | 3/120kg | 5/110kg | 3/110kg | F/150kg | 1/145kg | F/150kg 145kg is a new PB 227% BW...edging towards the 2.5 x BW mark. I was determined to show myself that I hadnt lost any strength through being ill, hehe.. Thought I'd try a 150 just for fun. TBH the first attempt started to go up, but my grip failed me. With chalk..who knows. Gonna get hold of some chalk and give it another bash soon. Second attempt at it wasnt going anywhere fast :lol: Dips (Weighted): 5/20kg | 4/25kg | 5/20kg | 5/22.5kg | 5/22.5kg Fran (20kg) 12.52 Didn't feel spent so thought I would throw this in and see how I fare. Then I felt spent Deadhang pullups. Very broken sets. Would like to get this under 10 mins.... |
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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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| Chet | Dec 12 2007, 10:23 AM Post #14 |
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Crossfit Disciple
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3 rounds of: (Broken) Barbara: * 20 Pull-ups * 30 Push-ups * 40 Sit-ups * 50 Squats 3 mins rest between each. 7.53 8.44 9.23 |
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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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| Chet | Dec 13 2007, 12:28 AM Post #15 |
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Crossfit Disciple
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A tennis session tonight in the sub-zero temperatures - my bro begged me to hit a few balls with him 'cos he has a big tournament coming up.... Its always fun when I'm out there, but need and want to get out on the court more - am going to try and hit/drill once a week with my bro...
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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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| Chet | Dec 13 2007, 02:52 PM Post #16 |
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Crossfit Disciple
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This morning... Yesterdays WOD: Back Squat 5-3-3-3-1-1-1-1-1 reps Back Squats: 5/65kg | 3/67.5kg | 3/67.5kg | 2/67.5kg | 1/75kg | F/77.5kg Woke up with some kind of crazy twinge in my lower back. Did briefly contemplate not doing this session, but was psyched for it. Anyway. 5RM PB (Above BW woohoo! :D) 3RM PB and 1RM PB Stopped at 2 x 1RM efforts - thought it best. B*st*rds. :angry: Next personal target: Get into the 70s for reps. Get into the 80s for 1RM |
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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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| Chet | Dec 14 2007, 10:06 AM Post #17 |
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Crossfit Disciple
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Lower back twinge still there this morning. I'm going to pretend its not there and hopefully it will go away
Hows my back?? Its fine, thanks  In other random updates...I hope to take delivery of "Full Throttle Conditioning" (by Ross Enamait) and my chalk today....
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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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| Chet | Dec 16 2007, 10:01 AM Post #18 |
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Crossfit Disciple
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Yesterday: Training with two friends from my forum: 3 x CrossFit Warm Up Bench Press: 5/65kg | 5/70kg | 1/75kg | 1/77.5kg Thought I'd do some pressing again whilst I have some willing spotters, hehe. New 1RM 77.5kg = 121% BW Looking forward to breaking 80kg, which would be just over 125%. Deadlifts: 5/120kg | 3/130kg | 1/150kg New 5RM New 3RM New 1RM 150kg = 235% BW Next key target is 160kg, which would be a little over 250% BW. Then climbing about 1 hour later, joined my two more friends Was a lot of fun. Blindfolded climbs, the lot Think I am going to concentrate on the bouldering side of things mainly. |
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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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| Chet | Dec 16 2007, 08:48 PM Post #19 |
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Crossfit Disciple
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Been messin' about with L-holds/L-seats yesterday and today. Random sets of 30 second holds on mini-parallette type things. |
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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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| Red | Dec 16 2007, 09:40 PM Post #20 |
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Crossfit Disciple
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Great work on the deadlifts Chet....2.5 times bodyweight!! |
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