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Spiders Wout Log
Topic Started: May 12 2008, 12:45 PM (2,242 Views)
Spider Apr 29 2009, 04:04 PM Post #201
Crossfit Disciple
[ * * * * * * * * * * ]
 Press - 20kx10;30kx5;40kx5;50kx5;5;4
Dlift - 60kx5;80kx5;100kx5;120kx5;135kx5
Grace - 30 C&J x60k - 9.58 ( PB is 9.27)
Hleg raises - 3x10; Rev Hypers - 3x10+15kg
Comments - Wts coming along nicely; Grace good for 3rd day on & as I am building up my cleans again!! Good days training.
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Spider May 1 2009, 04:42 PM Post #202
Crossfit Disciple
[ * * * * * * * * * * ]
 Gymnastics - Planche; MU`s; Ring L-sits;wall HS; Head stand wtd leg raises;Blevers;
COmments - got 4 consecutive strict MU`s ( PR)
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Spider May 2 2009, 02:28 PM Post #203
Crossfit Disciple
[ * * * * * * * * * * ]
 Ppulls - +10kx5;+20kx5;+30kx3;+40kx1!! +15kx11 - suffering from ydays MU`s I think
HSPU practice
Cleans - 20kxdrills;40kx4;50kx2;60kx1 - stopped no pop!!
TGU`s - 15kx3;22.5kx3;27.5kx3;30kx1 (PB);32kx1(PB)
Fsquats - 20kx5;40kx5;60kx3;70kx3;75kx3 - elbows dropped a bit on 75k but got it up!!
Then - 1 bar Linda - 50kx Dlift+HPclean+Ppress 10-9-8.....1 time - 17.55 ( last time 23.15s)
Comments- so wout got better after a bad start. Good improvement on Linda more like it!!
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Spider May 3 2009, 12:25 PM Post #204
Crossfit Disciple
[ * * * * * * * * * * ]
 Rowing today - 2.5k wup then
Intervals - 8x500m/3.30Rest - AV - 1.40,7/37spm ( last - 1.42.4)
Cool down - 1k
Comments - that was sore!!! but rowing fitness coming back.
Offshore tomm for 6 days so reat tomm.
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Spider May 6 2009, 08:02 PM Post #205
Crossfit Disciple
[ * * * * * * * * * * ]
 Offshore -
Gymnastics - planche;HS presses;
Rowing - 1k wup then a new session 30mins at restricted spm - 22 distance - 7850m
cool down - 1.2k
Comments - a crap rower monitor stuck on ivals of 9250m!!! A hard session very sweaty
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Spider May 9 2009, 06:10 PM Post #206
Crossfit Disciple
[ * * * * * * * * * * ]
 08-05-09 Ppulls - +10kx5;+20kx5;+30kx3;3;3; +15kx11
Cleans - drills x23k; Hsquat cleans: 43kx3;53k x2x5
Later - 1/2 Angie - 6.24sec
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Spider May 9 2009, 08:02 PM Post #207
Crossfit Disciple
[ * * * * * * * * * * ]
 Todays efforts -
Gymnastics - planche/HS press/B lever
TGU`s - 15kx3;20kx3;3
Rowing - 1k wup
5k - 18.40/28spm
4k cooldown for an even 10k
Comments - shoulders fried on TGU`s from planche work I think!!
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Spider May 11 2009, 11:41 AM Post #208
Crossfit Disciple
[ * * * * * * * * * * ]
 Last day offshore -
Cleans - 20kxdrills;43kx3;53kx2;63kx2;2;53k Hsq cleans - 3x3
Then warmed up on thrusters & pups for ` heavyish Fran` for me anyway
15-12-9 of 50kg thrusters & Pullups+20k - time - 11.10sec
Shoulder rehab - face pulls;dislocates & external rotations.
Comments- on thruster wup did a few with 60k & thought this wout could take forever so went with 50k. was aiming for sub 15mins so quite pleased. will try 55k next time.
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Spider May 12 2009, 01:31 PM Post #209
Crossfit Disciple
[ * * * * * * * * * * ]
 Gymnastics day - planche work;HS presses;Blever;ring L-sits; F lever pulls
Shoulder rehab - floor extensions; dislocates
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Spider May 13 2009, 04:43 PM Post #210
Crossfit Disciple
[ * * * * * * * * * * ]
 WUP - Performance menu Dynamic wup;
3R ( Samson stretch;10 pullups;5 ring dips/10pressups;5 wrist pressups)
Flevers - 1 leg flagged - 25s;17s;15s Free HS - 3;26;11s = 40s

Cleans - 20kg xdrills; 3 position cleans - mid hang+knee+full clean. 40kx2 reps;50kx2 reps;60k 3x1 reps
Press - 20kx10;30kx5;40kx5;52.5kx3;3;2 35kx14
Dlifts - 60kx5;80kx5;100kx2 - back felt a bit off so stopped.
TGU`s - 15kx3;20kx3;27.5kx3
HLeg lifts + 2.5k 3x5; Rev hypers +20k - 3x5; 3x10 dislocates
ROwing - 2k wup
4x1k/5r - 1.43.9/34spm ( last av - 1.44.4)
cool down - 1k
Comments - Put my warm up in for reference. think I am still scooping too soon on cleans - need some coaching!! Upped wt on press will build back to 5`s at this wt.
DLift not been that happy with my form & being careful with the back, will drop back to 120/125 next week. TGU`s a bit tuff after press but got to be done. Rowing hides a story was on target for av of 1.43.3 then blew up on last round legs jelly!! But this is the same time I did this session in last year at end of July when I set my PB`s in 1 & 2K so 2 months ahead of schedule!! Going climbing ootside tomm - in the sun!! with the wife.
Edited by Spider, May 13 2009, 04:47 PM.
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Spider May 16 2009, 05:02 PM Post #211
Crossfit Disciple
[ * * * * * * * * * * ]
 Thurs - climbing at Creag Dubh - newtonmore - windy but nice climbing conditions.
Fri - rest
Sat - Gymnastics - planche, MU`s;HEst presses;Ring L-sits
Rowing - 2k wup; 5x1500m/5R - 1.47.2s/31spm ( last 1.47.9/30spm)
Cdown - 1k
Comments - rowing good & some improvements on gymastics. Contemplating going to 2 on 1 off to try & get a grip on my more is better ethic which I think is holding up my progress in strength lifts & some gymnastics. Have also bought some books on Paleo diet thinking about trying to do without dairy & my beloved porridge for a few weeks & see if it makes a diff. I stick pretty close to the athletes zone ( extra fat) but take in probably a few extra blocks as I am pretty active & naturally very lean anyway. I also do IF about 4xweek & this is really good - but not so good before a long rowing session - need those carbs.
Day 1 - gymnastics & rowing
Day 2 - wts/olympic lifting + metcon
Day 3 - rest ( maybe a bit of climbing/hillwalking but NO wts/stretching etc)
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Spider May 17 2009, 01:08 PM Post #212
Crossfit Disciple
[ * * * * * * * * * * ]
 Power pulls - +10kx5;+20kx5;+30kx3;+40kx2;+15kx12
OHS - 20kx5;5; 30kx5;5;5
Fsquat - 20kx10;40kx5;60kx3;70kx3;3;3
Metcon - 10R of D/L 60kx15+ 15 pressups - time - 14.45sec
Rev hypers +20k 3x8
Comments- have been putting off that metcon for a bit as it has one of my real weaknesses - pressups & so it proved. All dkifts unbroken, pups broken from 2nd set. Very sweaty!!
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Spider May 19 2009, 07:59 PM Post #213
Crossfit Disciple
[ * * * * * * * * * * ]
 GYmnastics day - planche; MU`s strict-3;4;4; kipped - 4;5;5; HS wall press;HEstpress+2.5k;RIng L-sit;
Later - Xfit fife
Dlifts - 40kx5;5;60kx5;80kx3;100kx3;120kx3;130kx3;135kx3;130kx3;100kx20
Team wout 3men - 7burpees+7 box jumps+7 KB swingsx24k - 5R each member goes in turn
Comments - MU`s coming back. Good to go to fife, getting some coaching on my deads. Team wout crept up on ya!!
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Spider May 20 2009, 03:18 PM Post #214
Crossfit Disciple
[ * * * * * * * * * * ]
 HSPU practice
Cleans - 20kg xdrills; Hsq cleans - 40kx3;50kx2;60kx2;65k 3x1;50kx3
TGU - 15kx3;22.5kx3;30kx3 (PR)
Bsquats - 20kx10;40kx5;60kx5;70kx5;80kx1 - stopped felt very tired an excess of last 2 days dlifting catching up I think
Rev hypers - 3x10
Tabata pressups - 56 reps!! - going to start these more regularly!!
Comments - cleans & TGU good but seemed to run out of energy. Put off rowing till tomm.
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Spider May 22 2009, 02:09 PM Post #215
Crossfit Disciple
[ * * * * * * * * * * ]
 Ppulls - +10kx5;+20kx5;+30kx5;+40k 2;2;2; + 15k x15 ( at last).
Free HS - 5s;5s;26s;21s;21s;24s;14s = 7sets/116sec
Cleans - 20kxdrills;40kx3;50kx2;60kx1;65kx1;70k 3x1
Press - 20kx10;30kx5;40kx3;52.5kx4;3;3
Metcon - Grace - C&J 60kx30reps - time - 9.27 ( =PB)
HLL - 3x8; Rev hypers 3x10
Weight - 72kg
COmments - Ppulls felt good. Took a few goes on HS to wup. Cleans felt a bit better - heaviest I`ve gone. for a while. Press coming along. Grace would have been a PB but hit the wall with the bar on 1 rep ( big gouge!!) at sports centre trying to avoid a guy next to me. First time weighing myself for a few months a wee bit heavier must be the fat legs from rowing & squats!!
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Spider May 23 2009, 02:08 PM Post #216
Crossfit Disciple
[ * * * * * * * * * * ]
 Gymnastics practice
tabata rows - 115;112;108;105;103;103;103;103 = 852m ( best is 869m) OK for 1st tabat row this year.
Climbing tomm & Mon rest.
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Spider May 25 2009, 01:27 PM Post #217
Crossfit Disciple
[ * * * * * * * * * * ]
 Ppulls - +10kx5;+20kx5;+30kx5;+40k 2;2;2; + 20kx11
Free HS - 21;7;30;28;32;29;20 = 7sets/163 sec ( last 116)
Comments - off to xfit Fife tonite for some coaching on cleans & a wout will report later. HS felt great even after some beer & whisky last nite. No increase in reps on Ppulls but felt stronger & upped wt on wdown set.
Got some coaching on cleans from Ray - not coming to triple extension & banging bar off the thighs were 2 of many faults - def gave me a lot to work on!! Then did some Bsquats
- 20kx5;5; 40kx3;60kx2;70kx3;3;3; - tired from previous 1 hr of cleans practice!!
Metcon AMRAP in 10mins of 2burpeees/4 lunges/6 press ups/8 squats - all unbroken got to 4 squats short of 13 rounds! - very sweaty!!
Edited by Spider, May 25 2009, 08:36 PM.
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Spider May 27 2009, 04:21 PM Post #218
Crossfit Disciple
[ * * * * * * * * * * ]
 26th May - climbing at Ratho - bit better than last time but pretty hot!!
27th May - Gymnastics - planche; HS presses; free HS;Blevers
Sh Rehab - face pulls;wall extensions dislocates.
Later Rowing - 1k wup, 4x2k/5min rest; 1k cool down
R1 - 1.48.2/30spm
R2 - 1.47.9/29spm
R3 - 1.48.2/30spm
R3 - 1.48.9/30spm
Av - 1.48.3/29spm ( last 1.49.1/30spm)
Comments - gymnastics a bit tired from climbing but OK. Rowing good, my 2nd best tiome on this session. Got an appointment with orthopedic spec for my shoulder on 9th June - canny wait to hear the BS diagnosis!!
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Spider May 29 2009, 03:47 PM Post #219
Crossfit Disciple
[ * * * * * * * * * * ]
 Gymnastics day again - planches; MU`s - 4 strict; 6 kipped ( checking my maxes at the mo - a bit down on last year). Wall HS presses;B lever; Ring L-sits - 3x35s;
SH rehab - Face pulls;dislocates;external rotaTIONS
Later Rowing - 2k wup;1k cdown
Speed Pyramid - 1.40.5/36spm ( last - 1.41; best is 1.39.8 )
Comments - going to split gymnastics day & do planches on row days a s wout too long & MU & planche the same day are too much!!
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Spider Jun 3 2009, 06:12 PM Post #220
Crossfit Disciple
[ * * * * * * * * * * ]
 A few great days up North in Sheigra climbing near KInlochbervie - a few fotos attached when the webmaster flash sorts them oot!
Today - gymnastics - ring skills
Tabata rows 857m ( last time 852m)

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Edited by Davie, Jun 3 2009, 10:56 PM.
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