Welcome Guest [Log In] [Register]
This is a Forum for CrossFitters to keep a log of their workouts.


Join our community!


If you're already a member please log in to your account to access all of our features:

Username:   Password:
Add Reply
Spiders Wout Log
Topic Started: May 12 2008, 12:45 PM (2,221 Views)
Spider Jun 3 2009, 06:13 PM Post #221
Crossfit Disciple
[ * * * * * * * * * * ]
 a few more photos from sheigra


Posted Image

Posted Image
Attached to this post:
Attachments: IMGP0059.jpg (97.82 KB)
Attachments: IMGP0083.jpg (108.41 KB)
Edited by Davie, Jun 3 2009, 10:57 PM.
Offline Profile Quote Post Goto Top
 
Spider Jun 5 2009, 08:08 PM Post #222
Crossfit Disciple
[ * * * * * * * * * * ]
 Ppulls - +10kx5;+20kx5;+30kx3;+40k 3x1; + 20kx10
Free HS practice - longest was 41sec ( PB)
Cleans -2ok x drills; 40 kg 5 reps x 2 hi pulls+1HPC+1full clean
Fsquats - 20kx5;40kx5;60kx3;70kx3;65kx3;3;40kx10 ( dropped to 65k as want to make sure going to max depth on these!!
Rev hypers - 3x10
Later Xfit fife
Bsquats - technique practice.
then 21/15/9 of thrusters+40g;KB swingx24k;burpee;200m run time - around 13min 11sec Tuff!!!
Looking frd to a rest day tomm!!
Offline Profile Quote Post Goto Top
 
Red Jun 5 2009, 08:17 PM Post #223
Member Avatar
Crossfit Disciple
[ * * * * * * * * * * ]
 fantastic pics and workouts Spider...keep em coming!
Posted Image
Posted Image
Offline Profile Quote Post Goto Top
 
Spider Jun 7 2009, 04:46 PM Post #224
Crossfit Disciple
[ * * * * * * * * * * ]
 Thanks Red - I feel like I am a bit all over the place with my workouts - not really focussing enough on just a few things & trying to do too many things at once!! Anyway todays efforts-
Gymnastics - rings.
Metcon - JACKIE - row 1k ( 3.28.8);Thrusters 50x20k(unbroken);30pups ( 3x10) - 7.30sec
COmments - thrusters were VERY slow tho unbroken.
Offline Profile Quote Post Goto Top
 
Spider Jun 9 2009, 08:51 PM Post #225
Crossfit Disciple
[ * * * * * * * * * * ]
 09-06-09 Climbed at Ratho
10-06-09 Ppulls - +10k x5;+20kx5;+30kx3;+40k 3x1; + 20kx8
Free HS practice
Later
Xfit Fife
Bsquats - technique training for me really!!
20kx5;5;40kx5;60kx3;70kx2;75kx3;3;70kx2!!
Metcon - 4R - 15 KB swingsx24k;15 prups;400m run - time 12mins dead
Offshore tomm for 10 days.
Had appointment for my shoulder today - more f..... physio!!
Offline Profile Quote Post Goto Top
 
Spider Jun 13 2009, 06:46 PM Post #226
Crossfit Disciple
[ * * * * * * * * * * ]
 Offshore with limited access to a VERY slow internet connection. Also not too much gym time so decide to have a bit of an easier week if I can!!
11th June - Gymnastics - OAP training;Flevers;planches;HS

12th June rowing - 2k wup was to be 8x500m / 3.30 rest. but had a senior moment & forgot to do the 8th round!!!
anyway - Av split - 1.39.7/36spm ( last 1.40.7/37spm) so a good improvement.

13th - Presses - wup then stopped as was hitting the roof with the plates!!
Dlift - 60kx5;80kx5;100kx3;120kx2;130kx3;135kx3;3;110kx15
Wanted to do some metcon but felt too tired.
Offline Profile Quote Post Goto Top
 
Spider Jun 15 2009, 06:38 PM Post #227
Crossfit Disciple
[ * * * * * * * * * * ]
 15th June - gymnastics - OAP training;HS;GHR;planche training flevers
Metcon - 1/2 ANGIE - 6.30 ( OK as pullup sitn poor)
Offline Profile Quote Post Goto Top
 
Spider Jun 16 2009, 06:44 PM Post #228
Crossfit Disciple
[ * * * * * * * * * * ]
 Rowing - 1k wup; 5x1500m/5min Rest/ cdown 1k
Av - 1.46.7/31spm PB!! ( last was 1.47/2; Previous PB was 1.46.9)
TGU - 15kx3;20kx3;3
Comments - well chuffed improvement at last. First row PB this year
Offline Profile Quote Post Goto Top
 
Spider Jun 17 2009, 06:35 PM Post #229
Crossfit Disciple
[ * * * * * * * * * * ]
 Cleans - 20kx drills;COmplex - 2x hi pulls+ HPC+clean 40kx1;50k 5x1
Fsquats cleaning bar - 3x3
1 arm Dbell rows- 165kx5;20kx5;30kx5
Then Helen - 3R rin 400m (treadmll);24k dbell swings;12 pullups
time - 7.44s ( PB is 7.40)
Comments - cleans hard as bar was bent!! Helen time good as virtually no running only rowing for last 6 months.
Offline Profile Quote Post Goto Top
 
Spider Jun 20 2009, 08:08 PM Post #230
Crossfit Disciple
[ * * * * * * * * * * ]
 Rowing 3k wup
2k - 6.52.9/34spm/1.43.2 PB ( prev - 6.53.7/39spm)
TGU - 15kx3;20kx3;3
COmments - rowing going well hope I can keep it up
Offline Profile Quote Post Goto Top
 
Spider Jun 21 2009, 06:51 PM Post #231
Crossfit Disciple
[ * * * * * * * * * * ]
 Cleans - 20k xdrills; Complex - 40kx1;50k 5x1
Seated dbell Presss - 15kx5l17.5kx5;20kx4;4;3
One arm Dbell rows - 15kx5;20kx5;30k 3x5
CINDY - 22R`s
Comments - 1st cindy in a long time - pressups the hold up as usual!!
Offline Profile Quote Post Goto Top
 
Spider Jun 23 2009, 03:50 PM Post #232
Crossfit Disciple
[ * * * * * * * * * * ]
 Gymnastics - strict MU`s; Blever;FRd roll to support
Cleans - 20kxdrills;40kx2;2;50kx2;60kx1,1;65k 5x2;HPC 60kx7
Bsquat - 20kx5;5;40kx5;60kx3;70kx3;75kx3;3
TGU 15kx3;20kx3;25kx1;30kx1
COmments - shoulders + chest still sore from cindy pressups!!
Offline Profile Quote Post Goto Top
 
Spider Jun 25 2009, 11:00 AM Post #233
Crossfit Disciple
[ * * * * * * * * * * ]
 Crossfit Fife - more fun & games
METCON Wout: Run 1mile+20lb vest/50 thrustersx20k/100 prups/Run 1mile+20lb vest/50 KB swings x24k/100 ab mat sups - 34.25s
Comments - prups hardest as always & ABmay sups hard - not used to these!!
Offline Profile Quote Post Goto Top
 
Spider Jun 26 2009, 01:01 PM Post #234
Crossfit Disciple
[ * * * * * * * * * * ]
 Gymnastics day - Free HS - 27;23;22; Planche; Strict MU - 3x4rep;Blev adv tuck - 3x15s; Practice FRd roll to supp.
Comments - planche coming along as is blever. Must be careful with elbows.
Been trying out Paleo diet for last 3 days which is basically what I normally eat at home minus dairy - hard to give up as I love yoghurt & cheese!! - just have milk in my coffee am`s. Weight today - 70K!! WTF I don`t need to lose any more weight - will up protein a bit.
Edited by Spider, Jun 26 2009, 01:04 PM.
Offline Profile Quote Post Goto Top
 
Spider Jun 27 2009, 05:01 PM Post #235
Crossfit Disciple
[ * * * * * * * * * * ]
 Ppulls - +10kx5;+20kx5;+30kx3;+40k 3x2 reps;+20kx11
Hstand press practice.
Started rowing session pm but gave up - felt tired. Rowing sessions getting hard to beat targets - really need to be fresh mentally & physically - so will try to devote a day to just rowing.
Going to have to rethink my schedule AGAIN!! Doing too much in 1 day. Rowing is really a metcon so going to cut back on them & try spreading wouts over 4 days when I get back from offshore - something like
1. Gymnastics
2. rowing
3. Ppulls + HS presses
4. Wts+short metcon
I know I am prob tring to do too much at once - Gymnastics/rowing/wts & metcon.
If this schedule doesn`t work out ( assess by improving wts/times) then will go the other way & cut right back - may leave out wts & do 1 metcon per cycle.
Offline Profile Quote Post Goto Top
 
Spider Jun 28 2009, 01:49 PM Post #236
Crossfit Disciple
[ * * * * * * * * * * ]
 F lever practice
Press - 20kx10;30kx5;40kx3;52.5kx3;2;2 35kx15 (PB)
Dlift - 60kx5;80kx5;100kx3;120kx2;135kx5;110kx18 (PB)
TGU - 15kx3;20kx3;25kx3
COmments - Press down a bit from ydays HSPU`s. Dlifts felt good.
Offline Profile Quote Post Goto Top
 
Spider Jul 1 2009, 08:48 PM Post #237
Crossfit Disciple
[ * * * * * * * * * * ]
 30th July - gymnastics - planche; B lever; Frd roll to supp
1 st July - F lever practice
Row - 20x100m/1min rest - av split 1.28 ( new session for me quite liked it - should have gone harder!!)
Xfit fife - Tabata Box jumps/KB swing x 1.5pood/sit ups/flutter kicks/squats
then some coaching on KB swings
Finnisher - press up technique!!
Hot & sweaty.
Offline Profile Quote Post Goto Top
 
Spider Jul 5 2009, 07:04 PM Post #238
Crossfit Disciple
[ * * * * * * * * * * ]
 3rd July - Gymnastics
4th July - OAP training/HSPU/HS presses
5th July - Cleans - 20k xdrills;
Complex - HI pull+HPC+clean 40kx2;50k x2;60k 5x1
Fsquat - 40kx5;60kx3;70kx3;3;75kx2
TGU - 15kx3;20kx3;25kx3
Offline Profile Quote Post Goto Top
 
Spider Jul 8 2009, 06:26 AM Post #239
Crossfit Disciple
[ * * * * * * * * * * ]
 8th July: Gymnastics - planche/MU`s;Front lever;ring dips;L-sit
Later FRAN - 4.14sec
SO inadvertently scaled this a bit - not sure what weight was as didnt use an olympic bar prob 35-37kg ( usually 40k)
All sets unbroken, just kept a steady pace. Not the usual total breathlessness - prob means didn`t go hard enuff. but I think a better metcon effect then taking breaks.
Offline Profile Quote Post Goto Top
 
Spider Jul 9 2009, 07:01 PM Post #240
Crossfit Disciple
[ * * * * * * * * * * ]
 8th July:
Cleans - 20k xdrills;40kx3;50kx2;60kx1;65kx1;70k 3x1
Bsquat - 20kx10;40kx5;60kx5;70kx3;75kx3;3
TGU - 15kx3;20kx3;27.5kx3
Offline Profile Quote Post Goto Top
 
Go to Next Page
« Previous Topic · Log your workouts here! · Next Topic »
Add Reply