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Spiders Wout Log
Topic Started: May 12 2008, 12:45 PM (2,244 Views)
Spider Aug 28 2009, 12:45 PM Post #261
Crossfit Disciple
[ * * * * * * * * * * ]
 Ppulls - +10kx5;+25kx3;+35kx5;4;4
HSPU practice
GHR`s -ves-5; 1/2s 2x10 ( felt better on these - must be the german beer from last nite!)
Pistols 1. +shoes - 5 2. BF - 3+3 3. BF 5+5 ( great progress as have only been doing these a few weeks)
METCON - 30MU`s - 9.54sec ( way off my best but after HSPU & Ppuls happy to fin under 10 mins)
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Spider Aug 29 2009, 02:18 PM Post #262
Crossfit Disciple
[ * * * * * * * * * * ]
 Planche training
OHS - 20k x10;30kx5;40kx2;35kx5;5 ( very frustrating as shoulder is taking a long time to build up again!!)
Cleans - 20kxdrills Hsq cln 40kx3;50kx2;60kx2;65k 3x2
Fsquat - 20kx10;40kx5;60kx3;70k 3x3
Ab circuit - 3R ( 5 flags/10 russian twist+15k/10 rev hypers+5k)
Comments - fellt slow & tired today - resting tomm.
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Spider Aug 31 2009, 02:51 PM Post #263
Crossfit Disciple
[ * * * * * * * * * * ]
 Ppulls - +10kx5;+20kx3;+30kx2;+40kx3;2;2
HSPU practice.
GHR - negsx5; 1/2 - 7;7
Pistols - 1. +shoes - 3 consecutive each leg. 2. BF - 3+3 3. BF 3+3
Rowing - 2k wup
4x1k/5R - av - 1.44.3/34spm
2k cool down
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Spider Sep 1 2009, 01:29 PM Post #264
Crossfit Disciple
[ * * * * * * * * * * ]
 Cleans - 20kxdrills;40kx3;50kx2;60kx2;65kx1; 60k 4x2
TGU - 15kx3;20kx3;25kx1;30kx1;35kx1
Fsquats - 40kx5;60kx3;70kx3;75kx1;80kx1
AB circuit - 3R ( 8 Hleg raises to L;Russian twists+15kx10;GHsups-10) - only got 5 reps on last set of Hlegraises to L - they are tuff!
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Spider Sep 2 2009, 09:05 PM Post #265
Crossfit Disciple
[ * * * * * * * * * * ]
 xfit fife - No rests between exercises all sets to be unbroken!!
Max shoulder press x 37.5k - 17 reps
Max KB swing x24k - 70 reps
Run 1mile
Max Push press x 37.5k - 22 reps
Max air squats - 200
Run 1mile

Finnisher - flutter kicks
COmments - Oh ma hip flexors!!
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Spider Sep 4 2009, 02:49 PM Post #266
Crossfit Disciple
[ * * * * * * * * * * ]
 3rd Sept - 2hrs skiing at xscape in Glasgow
p.m. - xfit fife - snatch coaching & boy do I need some!!

4th Sept - Ppulls - +10kx5;+20kx3;30kx1;40kx1;45kx1;48kx1;50kxfail; 25kx9
HSPU practice
Wall HS press practice
GHR 1. 5negs; 2. 1/2 GHR - 10rep 3. 1/2 GHR - 10rep
Pistols 1. shoes 4+4 consecutive; 2. BF - 2+1 3. 5+45
wall extensions 3x5
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Spider Sep 5 2009, 09:53 PM Post #267
Crossfit Disciple
[ * * * * * * * * * * ]
 Cleans - 20k x drills; 40kx3;50kx2;60k 5x2
OHS - 20kx10;30kx5;35kx5;40kx5
Dlift - 60kx5;80kx5;100kx3;120kx2;140kx7
3R ( Hleg raises-5;Russian twist 15kx10;Rev hypers 10kx10)
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Spider Sep 7 2009, 12:53 PM Post #268
Crossfit Disciple
[ * * * * * * * * * * ]
 7th Sept
Ppulls - +10kx5;+20kx3;35k x5;5;5
HSPU practice
Wall HS press practice
GHR 1. 5negs; 2. 1/2 GHR - 10;10
Pistols BF - 3 sets x 3 ( managed 2 consecutive on Lleg much harder to keep balance than in shoes!!)
wall extensions 3x5
Comments - Ppulls felt good - don`t know if I have done this wt for 3 sets of 5 before but prob close to my best.
Off to xfit fife tonite.
Xfit fife AMRAP in 12mins of Run 200m/20 flutter kicks/20 situps - managed 8R +run+fkicks+5sups
3min rest then
AMRAP in 12mins of Curtis P`s - ( Hsq cln + lunge R +lunge L+Ppress x 40kg) done alternating with a partner - 20 reps
Edited by Spider, Sep 7 2009, 08:04 PM.
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Spider Sep 10 2009, 01:09 PM Post #269
Crossfit Disciple
[ * * * * * * * * * * ]
 08-09-09
Planche & flever training.
Later went to Ratho climbing - a shock to the system - got totally pumped!!

10-09-09
Ppulls - +10kx5;+20kx3;+30kx2;+40k 3x3 ( last time 3;2;2 up wt to 42.5k)
HSPU practice
Hs wall presses; He st press +5k x 3 rep
GHR - 5 negs;1/2 - 5;5
Pistols 3x3 ( all reps bare feet & last set 3 consecutive on both legs - good progress).
Metcon - 30 MU for time - 8.59sec ( last time 9.58 so going in the right direction!!)
Tonite xfit fife - oly lifting again!!
Edited by Spider, Sep 10 2009, 01:11 PM.
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Spider Sep 11 2009, 03:55 PM Post #270
Crossfit Disciple
[ * * * * * * * * * * ]
 11th Sept - Planche & Flever progressions
Rowing : 2k wup then 8x500m/3.30R AV - 1.39.7/36spm ( last 1.40.1) Cool down - 2k
Happy with that!! SHoulders a bit tender from snatching last nite - still just doing technique drills.
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Spider Sep 12 2009, 01:16 PM Post #271
Crossfit Disciple
[ * * * * * * * * * * ]
 wts day -
Cleans - 20kx drills;40kx3;50kx2;60kx2;65k 5x2 ( up wt to 67.5k next week)
BWP + 10k.
OHS - 10kx10;20kx5;5;30kx5;40kx5;45kx3
Dlift - 60kx5;80-kx5;100kx3;120kx2;145kx5
AB circuit 3R ( flag -7;russian tw 15kx10;GHsup-15) 1min rest between rounds
COmments - a good solid day of training - off to Ben nevis tomm climbing!!
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Davie Sep 12 2009, 03:57 PM Post #272
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Awesome!!!
[ * * * * * * * * * * ]
 you going to enter the scottish rowing champs in february?
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My blog

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

Choose Hobo... not Globo.
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Spider Sep 15 2009, 02:35 PM Post #273
Crossfit Disciple
[ * * * * * * * * * * ]
 13th Sep - Day up the Ben - carrying a rucksack for time - 10 hrs to be precise!! ohh ma body is sore
14th Sep - some stretching & HS practice
15th Sep -
Ppulls - +10kx5;+20kx3;+30kx1;+40kx1;+50kx1
HSPU practice
Pistols BF 3x3
GHR - full: 5negs;1/2 - 5;5
Metcon - 4R 5MU + 50 squats - time 6.58sec ( prev 2007 was 7.56sec)
Happy with the metcon as still feel tired from weekend. May change to OAP training as looking at my training diary from last year I equalled my PB on ppulls when only doing OAP training. Think shoulder can handle it again
Davie I would like to enter a rowing comp but I am away skiing & socialising in germany over xmas for 3 weeks & will prob not have access to a rower- not great prep for a comp at the start of feb. But I`ll see if I can get some consistent sessions in the next few months & then decide - I really want to break 6.50 for 2k this year. When do the applications have to be in??
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Spider Sep 16 2009, 05:06 PM Post #274
Crossfit Disciple
[ * * * * * * * * * * ]
 16th Sept - Planche & Flever training
Later Rowing - 2k wup
5x1500m/5R - AV - 1.47.9/29spm ( last 1.48.8/31spm)
Cool down - 2.5k
Comments - Low back still a bit sore from rucksac carrying at the weekend. Rowing going in thre right direction again.
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Spider Sep 17 2009, 01:31 PM Post #275
Crossfit Disciple
[ * * * * * * * * * * ]
 wts day - Cleans 20kxdrills;
Complex: Hi-pull - hi hang clean-clean. 40kx2reps;50kx2reps;60kx2reps
Cleans - 67.5k 3x2
Bench 20kx10;40kx5 60k 3x3
Fsquat - 40kx5;60kx3;70kx1;80kx1;85kx1 ( PB)
Ab circuit - 3R ( 3TGUx20k + 5HLR + 10 Rtwistx15k) 1 min rest between rounds
Comments - felt slow & not much pop today so quite pleased with how it went. Very gingerly tried some Bpresses - may slowly add them back in - see how shoulder goes!
Edited by Spider, Sep 17 2009, 01:34 PM.
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Spider Sep 20 2009, 01:53 PM Post #276
Crossfit Disciple
[ * * * * * * * * * * ]
 20th Sept -
Ppulls - +10kx5;+25kx3;+37.5k x 5(PB);4;4
HSPU practice
GHR`s -ves-5; 1/2s 2x5
Pistols ( all BF) 1. 3+3 2. 4+4cons.(PB) 3. 3+3cons
METCON - 30MU`s - 8.45sec
Comments - 5 rep PB on ppulls - doesn`t happen very often for me on this exercise!!. Pistols also a PB for consecutive reps. MU`s slowly getting better dip part holding up progress.
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Spider Sep 21 2009, 02:17 PM Post #277
Crossfit Disciple
[ * * * * * * * * * * ]
 PLanche & flever progressions
Rowing - 2k wup then 4x1k/5r
AV - 1.44.1/35spm ( last time 1.44.3/34spm)
Cool down - 2k
COmments - wee bit disappointed in the rowing but coul not get a decent rythm going - oh well at least its some kind of improvement.
Off to Ratho tonight.
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Spider Sep 22 2009, 12:45 PM Post #278
Crossfit Disciple
[ * * * * * * * * * * ]
 Cleans - 20kxdrills; 40kx3;50kx2;60kx1; 65k 3x3
Snatch practice with 10k bar
Dlift - 60kx5;80kx5;100kx5;120kx5;150kx5 ( =PB)
AB circuit 3R ( flags-7;GHsup-15;Rtwist 15kx10) 1min rest between rounds
Rev hypers 3x10
Off to xscape to practice my skiing technique.
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Spider Sep 24 2009, 04:06 PM Post #279
Crossfit Disciple
[ * * * * * * * * * * ]
 Ppulls - +10kx5;+25kx3;+42.5k 3x3
HSPU practice.
GHR - negsx5; 1/2 - 5;5
Pistols - 3x3 all bfeet
Off to the sister in laws 50th Bday party in Germany tomm so will have to go easy on the beers!!
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Spider Sep 26 2009, 01:50 PM Post #280
Crossfit Disciple
[ * * * * * * * * * * ]
 In Germany for the weekend. Managed to rig my rings after some jiggery pokery in the sister in laws garden!
Wout JASON - 100squat,5MU.75squats.10MU:50squats:15MU.25squats: 20 MU time - 24.30sec
COmments 0 5mins off my best but happy to get a wout in!!
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