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Spiders Wout Log
Topic Started: May 12 2008, 12:45 PM (2,245 Views)
Spider Jul 13 2009, 06:25 AM Post #241
Crossfit Disciple
[ * * * * * * * * * * ]
 11th July - rowing 2k wup
8x500m/3.30R Av split - 1.40.3sec

12th July - Gymnastics
TGU - 15kx3;22.5kx3;30kx3 ( = PB)
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Spider Jul 13 2009, 06:56 PM Post #242
Crossfit Disciple
[ * * * * * * * * * * ]
 13th July:
Press - 20kx10;30kx5;40kx5;52.5kx5;4;4
Dlift - 60kx5;80kx5;100kx3;120kx2;140kx4
Elizabeth - 21-15-9 of Squat cleans x60k + ring dips - 16.27sec
Comments - good improvement on lizzy.
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Spider Jul 16 2009, 01:41 PM Post #243
Crossfit Disciple
[ * * * * * * * * * * ]
 15th July- Ppulls - +10kx5;+20kx5;+30kx3;+35kx3;2;2 +20kx9
HSPU & HS Press practice.
Metcon - 1/2 ANGIE - Pups - 1.20/prup-2.10/sups-1.20/squats - 53se time - 5.42sec ( PB prev - 6.25)
16th July - Rowing - 2k wup
5k - 18.20/1.50 split/31spm
Home today I hope!!
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Spider Jul 21 2009, 01:09 PM Post #244
Crossfit Disciple
[ * * * * * * * * * * ]
 Training been a bit crap & all over the place lately - time to get serious again
20th July - Gymnastics
21st July - PLanche + Front lever training
Cleans -20k xdrills;40kx3;50kx2;60kx2;65kx1;70kx1;72.5kx1 ( = PB);75kxf;f
Bsquat - 20kx10;40kx5;60kx3;70kx3;75kx3;80kx3
TGU - 15kx3;20kx3;25kx1;30kx1;35kx1 ( PB)
METCON - dbbell Bear + 20k`s for 5mins (every min do 5 dlift+5HPC+5 thrusters)
COmments - bizzare didn`t feel that great but the numbers say otherwise. Prob did too much of a ramp up on cleans for a PB but was close. On TGU almost feel like leg strength in lunge position is now the limiting factor!!!
When I get back from skiing I will try 2on 1 off for a while - think my problems are doing far too much as usual!!!
Edited by Spider, Jul 21 2009, 01:10 PM.
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Spider Jul 23 2009, 06:51 PM Post #245
Crossfit Disciple
[ * * * * * * * * * * ]
 Gymnastics - Ring work & HS presses
Later Rowing wup 2k then 4x1k AV 1.44.9/34spm 1k cool down
COmments - felt stronger on some ring moves. Rowing down a bit as have not been rowing regularly enuff!! Will rectify when I get back from skiing!!
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Spider Jul 24 2009, 02:28 PM Post #246
Crossfit Disciple
[ * * * * * * * * * * ]
 Power pulls - +10kx5;+25kx3;+30kx2; +40kx3;2;2;
Planche work
OHS - 20kx5;5;30kx5;35k 3x3
Dlift - 60kx5;80kx5;100kx3;120kx2;140kx5
Metcon - 1 bar Linda - 10...9..8..7...1 oh Dlift+HPC+Ppress x 50kg
time - 15.49 PB ( last time 17.55) ALl dlifts & HPC unbroken all Ppress broken!! - guess I know where I need to work!!
Comments - a big day before my weeks holiday skiing. Felt strong Dlifts & ppulls good. Pleased with Metcon after all the other stuff. OHS L shoulder feels very weak in this movement - just have to keep working it to build it up!!
Off to the snow tomm yahoo!!
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Spider Aug 3 2009, 04:47 PM Post #247
Crossfit Disciple
[ * * * * * * * * * * ]
 Back from skiing - had a fab time & really improved my technique!! Photos attached - Davie do yer stuff!
Today -
Gymnastics - rings MU`s not great elbows a bit sore!! But managed 3 full pistols on each leg!!! Wearing weightlifting shoes helped as reccomended by Ross in Infinite intensity. Legs must be stronger as last year I stopped trying these as they hurt my Left leg.
Later - Rowing - pyramid session - AV - 1,41,4/35spm - a bit of a disaster pacing all over the place!!


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Edited by Davie, Aug 3 2009, 07:43 PM.
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Spider Aug 3 2009, 04:48 PM Post #248
Crossfit Disciple
[ * * * * * * * * * * ]
 more photos

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Edited by Davie, Aug 3 2009, 07:44 PM.
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Spider Aug 3 2009, 04:49 PM Post #249
Crossfit Disciple
[ * * * * * * * * * * ]
 last ones

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Edited by Davie, Aug 3 2009, 07:45 PM.
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Davie Aug 3 2009, 07:45 PM Post #250
Member Avatar
Awesome!!!
[ * * * * * * * * * * ]
 great to have you back John, and great photos as usual

Hows Andrea doing?
Posted Image

My blog

CrossFit is not a cult....The Leader said so.

Choose Hobo... not Globo.
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Spider Aug 4 2009, 07:55 PM Post #251
Crossfit Disciple
[ * * * * * * * * * * ]
 Hi Davie - she has a bit of a cold just now - she was panicking it was pig-flu but seems to just be a cold. How was the O lifting cert Simon & Ray seemed to rate it. SOunds like I missed a good day last Sat!!
Todays efforts -
Gymnastics - planche & front lever
2hrs at dry ski slope.
pm - Xfit fife: 5R of 3Fsquatx50k+ 20 jumping lunges time - 3.50 ( all rounds unbroken)
5 min rest then
4R of run 400m+20KB swings x 1.5pood+20squats time - 12.00min ( all rounds unbroken)
Think my legs could be a tad sore tomm!!
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Spider Aug 6 2009, 03:38 PM Post #252
Crossfit Disciple
[ * * * * * * * * * * ]
 Legs still sore from Fife!!
Ppulls - +10kx5;+20kx3;+30kx2;+40kx1;+45kx1;+47.5kxfail +25kx8
HSPU practice
Pistol practice
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Spider Aug 7 2009, 02:17 PM Post #253
Crossfit Disciple
[ * * * * * * * * * * ]
 Planche & Front lever work
Cleans - 20kxdrills;Hang squat cleans - 40kx3;50kx3;60kx2;65k 3x2
Bsquat - 20kx10;40kx5;60kx5;70kx3;75kx3;80kx3
TGU - 15kx3;20kx3;25kx3
Hleg raises+2.5k - 3x5reps

Later rowing - Very hot in Edi so did something short & very nasty!!
2k wup
20x100m/1min rest - Av split - 1.26.5/51spm (last time 1.29.0)
1k cool down
Edited by Spider, Aug 7 2009, 05:35 PM.
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Spider Aug 9 2009, 12:34 PM Post #254
Crossfit Disciple
[ * * * * * * * * * * ]
 Ppulls - +10kx5;+25kx3;+35k 3x3
HSPU practice.
1/2 GHR - 3;3;5
Pistols - managed 2 in bare feet on Leg almost there on R leg. DId 2 setsx3 with wt lifting shoes ( a lot easier)
METCON - 4R x 5MU+50squats - time 7.54s
Comments - squats slow after pistols & Power pulls & HSPU not best wup for MU`( I know excuses, excuses!) so an OK time. On pistols my L leg is def weaker but has more anklle flexibiblity hence why I could do a bare foot pistol on L but not on R - will be there soon.
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Spider Aug 11 2009, 01:25 PM Post #255
Crossfit Disciple
[ * * * * * * * * * * ]
 F levers & HSPU practice
Cleans - 20kx drills;40kx3;50kx2;60kx1;65kx1;70kx1;75kxFail!!
OHS - 20kx5;30kx5;35kx3;3 ( shoulders didn`t feel great)
Dlift - 60kxz5;80kx5;100kx3;125kx2 145kx3 ( not that happy with form ars came up too soon)
Wee circuit to finn
3R ( 5 Hleg raises+2.5k;AB/adductor Plate shove x20k;band external rotations x10)
Going to xfit fife tonite then offshore for a week tomm.
Xfit fife - 5R x (400m run+ 5 burpees+10 SDHPx24k+20KB swings +24k) - time 14.40 all sets unbroken
slows you down on the runs by the end!!
Edited by Spider, Aug 11 2009, 07:52 PM.
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Spider Aug 16 2009, 06:09 PM Post #256
Crossfit Disciple
[ * * * * * * * * * * ]
 13th Aug - Ppulls - +10kx5;+20kx3;+30kx5;+32.5kx4;4
HSPU practice
1/2 GHR 3x5
Pistols practice did 2 on Lfoot barefoot & 1 on Rfoot - much harder than with shoes
Ring L-sits - 3x30s
14th Aug: Row wup 2k then 5x1500/5R AV - 1.48.7 3k cooldown
15th AUg: Planche & F lever training.
Cleans - 20kx drills Hsq cln - 40kx3;50kx3;60kx2;3;3;3;
Metcon 10min AMRAP - thruster 10x30k+10 pullups - 9 Rounds - that was tuff!!
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Spider Aug 19 2009, 02:01 PM Post #257
Crossfit Disciple
[ * * * * * * * * * * ]
 17th Aug: Ppulls - +10kx5;+20kx3;+32.5kx5;+35kx4;3
HSPU practice
1/2 GHR - 3x7
Pistols 1. +shoes 5 each foot. then bare feet - Lleg - 6 reps/Rleg - 3 -ves & 3 +ves
Face pulls - 10 repsx 20k;25l30k
18th Aug: Row - 2k wup. 4x500m/3.30 rest - av 1.39.7 2k cool down ( hstrings b;asted from yday!!)
TGU - 15kx3;20kx3;25kx3
Incline bench russian twists _5k 3x10
19th Aug: Planche & Flever progressions
BWP x PVC
Cleans - 20kxdrills; Hsq cleans - 40kx3;50k 3x3
Bsquat - 20kx10;40kx5;60kx5;70k 3x3 ( on smith machine wts approx)
METCON - 10R of D/Lift 60kx15 + 15 pressups - 14.01sec PB ( last time 14.45s)
Comments - rowing suffered big time from GHR`s. D/L prup metcon didn`t feel any easier!!
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Spider Aug 24 2009, 07:02 PM Post #258
Crossfit Disciple
[ * * * * * * * * * * ]
 21-08-09 Ppulls - +10kx5;+20kx3;+35kx4;3;3;
HSPU practice
1/2 GHR 3x7
Pistols - 1. SHoes - 5+5;2. BF - LF - 3 RF-2+1;3. BF - 3+3
TGU - 15kx3;20kx3;25kx3

22-08-09 Rowing - wup 2k 8x500m/3.30R - Av - 1.40.1/37spm better.
Cool down - 1k

24-08-09 Ppulls - Ppulls - +10kx5;+20kx3;+35kx4;4;3;
HSPU practice
1/2 GHR 3x7
Pistols - 1. SHoes - 5+5;2. BF - LF - 3 RF-3+3;3. BF - 3+3
TGU - 15kx3;20kx3;25kx3
Tabata row - 847m - legs shot must do these more often
Edited by Spider, Aug 24 2009, 07:06 PM.
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Spider Aug 25 2009, 06:24 PM Post #259
Crossfit Disciple
[ * * * * * * * * * * ]
 25th Aug - weights
Cleans - BWP + dowel. 20kgxdrills. Hang squat cleans - 40kx3;55kx3;65kx2;2;55kx3
OHS - 20kx5;5;25kx5;35k 3x3
Dlift - 65kx5;105kx3;125kx2;140kx5

Later ANGIE
100pups - 3.50sec
100 pressup - 7.20s!!!!!
100sit ups - 3.30
100 squats - 2.07 Total - 17.07sec ( PB is 12.43)
Comments - most of time on angie spent on pressups due to shoulder & weakness!! - this will have to change!!
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Spider Aug 27 2009, 03:50 PM Post #260
Crossfit Disciple
[ * * * * * * * * * * ]
 Todays efforts - some HS press & Hanging leg raises. Tried a one arm Hleg raises a la Ido portal - nae chance barely got to an L-sit position - these are tough a good goal tho
Later after some Festival action
ROwing - 2k wup
4x2k/5R - AV - 1.48.9/29spm
Cool down - 2k
Good to do a long ival session at last.
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