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| Spiders Wout Log | |
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| Topic Started: May 12 2008, 12:45 PM (2,238 Views) | |
| Spider | May 12 2008, 12:45 PM Post #1 |
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Crossfit Disciple
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May as well start my log with a decent wout - won`t last OAP training & HS practice Soulder rehab circuit CINDY - 5pu/10prup/15squat AMRAP in 20mins - 31 rounds in 19.57s ( PB by 1 round) Not done this for 4-5months so pleased to get a PR but the thought of +31R is pretty intimidating next time will prob do weighted version!! Davie hopefully come along on Thurs Cheers |
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| Chet | May 12 2008, 06:50 PM Post #2 |
Crossfit Disciple
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31 rounds??!! Wow! 
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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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| Spider | May 13 2008, 12:58 PM Post #3 |
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Crossfit Disciple
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30 Ring MU`s - 6min.50s ( PB) all with negative. Then - easy run - 30min about 6K - MU`s Good after a session at Ratho last night & 3rd day on. - Run more excuses legs tired from Cindy squats. Haven`t run regularly for 3-4 months as had some sort of respiratory virus finally starting to feel its gone!! Tonight - Adult Gymnastics class!! OOPS - seem to have posted this as a new entry - tricky these computers |
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| Spider | May 15 2008, 12:29 PM Post #4 |
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Crossfit Disciple
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OAP training & Handstand practice FRAN - Pullups + thrusters @40kg - 4.49s Off my pb by a few secs, wt cleaned from the ground, thrusters slow as normal. Later going to RATHO - Davie def coming tomm Cheers |
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| Davie | May 15 2008, 12:53 PM Post #5 |
Awesome!!!
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nae bother mate see you tomorrow, is andrea coming too |
 My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| Spider | May 16 2008, 03:26 PM Post #6 |
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Crossfit Disciple
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OHS - 57.5kgx3;3;3 ( PB) Bench - 70kx5;5;5 Dlift - 80kx5;100kx5;120kx3;130kx1 ( all parallel grip & no belt);142.5kx4 ( Belt & mixed grip)PB Rowing: 1K wup Pyramid - 250/500/750/1K/750/500/250m - AV - 1.43.9 Cool down - 1K Too scared to not use belt on heaviest Dlifts due to my back history!! Rowing - I do the short interval sessions from the Pete PLan on C2 website & every now & then a 5k. Xfit mwell tonight!! Davie - Andi not coming tonite just me. |
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| Davie | May 16 2008, 03:47 PM Post #7 |
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Awesome!!!
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ok mate, see you tonight |
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My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| Spider | May 16 2008, 09:07 PM Post #8 |
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Crossfit Disciple
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Class Wout - Dumbell complex- 5dlift-5cleans-5pushpress-5front squat Did 15kg/17.5kg/20kg/22.5kg/25kg/25kg/25kg -last 2 sets were hard espec push press Then wee bit of handstand stuff. A hard day!! |
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| Spider | May 17 2008, 12:07 PM Post #9 |
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Crossfit Disciple
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HSPU -15-13-11-9-7-5-3-1 alternated with L-pullups 1-3-5-7-9-11-13-15 time - 24.20. HSPU all sets broken L-pulls unbroken to last set. Then 5K run - 21.03 windy!! & SLOWwwwwwwwwwwwww can only get better!! |
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| Spider | May 20 2008, 07:13 PM Post #10 |
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Crossfit Disciple
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Sunday: Climbing in Yorkshire - first day on real rock a bit of a shock to the system but good fun Mon: Rest Tues: Cleans: 40kx5;50kx5;60kx2;65kx1;70k (PB) fail!!;65kgx3;5;60kgx5 Ohd press: 50kx4;4;4 Front squat 70kx3;3;3 Rowing - 1k wup then 5K - 18.25.3 ( PB just) 1K wdown Tonite - adult gymnastics class Comments - Cleans didn`t get under the bar fast enough!! Also need to work F squats. Rowing on sports centre machine - time probably 4-5 secs better as the machines are not maintained - first time ever I got a PB on one of these machines!! |
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| Spider | May 21 2008, 01:42 PM Post #11 |
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Crossfit Disciple
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OAP training JOSH- 21OHSx 41kg/42 pullups/15 OHS/30 pullups/9xOHS/18 Pullups 12.22sec Tabata squats 6R - 21;21;21;20;20;21 Tabata sups 6R - 20;21;20;19;17;15 Comments - was a bit apprehensive about the OHS didn`t fancy explaining the damaged kitchen floor to Andrea!! but went surprisingly OK. All wts cleaned from the floor & all sets broken |
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| Spider | May 22 2008, 12:31 PM Post #12 |
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Crossfit Disciple
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LYNNE - 5R Bdywt Bench (70kg) + max pullups - 5min rest between rounds BP - 4,3,3,3,3 = 16 ( last time - 13) Pullups - 52;38;35;32;30 = 187 ( last time - 162) Total - 203 reps Snatch practice Comments - got a PB on pullups 52 ( prev 51) sure I could better if rested - not tested for 1yr. Bench OK as I am just starting again after a 6 month lay off for shoulder probs & with no spotter don`t want to push it!! Great to break 200 reps & 30+ on all pullup rounds. Later going for a hill run up Arthurs seat. See you tomm night Davie Spider |
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| Red | May 22 2008, 01:29 PM Post #13 |
Crossfit Disciple
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Wow!! Very impressive max pull-us!! I am jealous....
 Run up Arthurs seat, also jealous, used to run up there all the time 
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| Chet | May 22 2008, 07:08 PM Post #14 |
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Crossfit Disciple
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Very impressive training in all aspects IMO
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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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| Spider | May 22 2008, 07:28 PM Post #15 |
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Crossfit Disciple
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Thanks for the comments Red & Chet. Probably like most people I take for granted the things I am good at - pullups running & stuff & get a lot more het up about things I`m crap at like HSPU or Olympic lifting. Also its much easier to make gains in these areas. However when I started xfit my max pullups were about 30 ( prob with some sort of kip) so a 75% gain in 2 years at my age in something I had trained for years & thought I was at my peak is not to be sniffed at. This stuff works!! Train Hard Spider |
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| Spider | May 23 2008, 11:54 AM Post #16 |
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Crossfit Disciple
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Shoulder rehab circuit Front Lever - 10secs Hand stand practice NASTY GIRLS - 3R x 50 squats/7 Ring MU`s/HPC x 55kg ( Last 50kg & 10.23s) time - 12.53 secs Comments - tried 60kg HPC(as Rxd) in wup but technique just not there so decided to be kind to my back & use 55kg. OK as legs felt pretty tired. Xfit Mwell tonight - Andi also coming Davie Cheers Spider |
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| Davie | May 23 2008, 12:50 PM Post #17 |
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Awesome!!!
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cool john see you both tonight |
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My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| Spider | May 23 2008, 09:02 PM Post #18 |
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Crossfit Disciple
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Xfit Mwell - didn`t fancy Davies wout so did WOD from main xfit site 5R x (KB swing 32kgx25;25GHsups;25 Back extensions;25 KTE) time - 32.19sec KB swings were the killer in this for me due to legs being wasted from the last few days training. Wedding tomm & climbing Sun so a much needed rest from xfit!! |
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| Spider | May 27 2008, 04:28 PM Post #19 |
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Crossfit Disciple
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Back at it after a few days away. Cleans - 65kx3;3;5; 50k x5sqt cleans;50 HPC Ohd Press 50k x5(PB);4;4 Back squat - 70kx5;5;5 Later on my NEW C2 Rower!!! Wup row 1k 8x500m/3.30 rest - Av - 1.40.5 (PB) Last time - 1.41.5 av C Down 1k row Good rower makes a difference!! According to Pete plan this predicts a 2k split of 1.43.5 or time of 6.54s!! Gulp - will have to give it a go sometime!! Tonight - adult gymnastics. |
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| Spider | May 27 2008, 04:32 PM Post #20 |
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Crossfit Disciple
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Oops meant 5x50kg HPC`s NOT 50 HPC - that would be a finnisher!! |
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