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| Spiders Wout Log | |
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| Topic Started: May 12 2008, 12:45 PM (2,246 Views) | |
| Spider | May 28 2008, 12:06 PM Post #21 |
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Crossfit Disciple
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Felt quite tired so decided on Metcon instead of strength wout BARBARA - 5R 20pups;30presup;40situp;50 squat 3min rest between rounds R1- 2.49(3.03);R2- 2.51(3.12);R3 - 2.50(3.25);R4 - 2.54(3.37);R5-3.03 (3.59) Total - 14.27s BIG PB!! ( last 17.16) excluding rests. All rounds unbroken. Really wanted all rounds under 3.00min but last time ( about 8 months) happy to get all under 4.00mins!! Really think the tabatas help this sort of metcon. Davie we are coming tomm for a class - my cleans coaching will have to wait till next week. |
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| Spider | May 29 2008, 01:56 PM Post #22 |
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Crossfit Disciple
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OAP training & HS practice Front Lever 12sec Snatch Practice Tabata Row - 112;111;107;105;103;102;101;100 = 842m Later Xfit Mwell....... to follow |
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| Spider | May 29 2008, 09:24 PM Post #23 |
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Crossfit Disciple
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Xfit Mwell - AMRAP in 20mins of: Push press 30kgx15; SDHP 32kgx25;200m run Total - 6R`s +Ppressx15+SDHPx25 comments - very warm!!. SDHP were the killer in this!! |
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| Davie | May 29 2008, 09:42 PM Post #24 |
Awesome!!!
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thats not a comment you usually here in Motherwell - very warm! |
 My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| Spider | May 31 2008, 01:38 PM Post #25 |
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Crossfit Disciple
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So a good day for PR`s Ohd Squats - 20kx10;30kx5;40kx5;50kx2;60kx2(PR[/COLOR]),1;55kx5,3 Bench - 20kx10;40kx6;50kx;60kx2;72.5kx4;4;4 Dlift- 60kx5;80kx5;100kx3;120kx2;140kx1;150kx1(PR);160kx1(PR!!!)- 2.28 bdywt Cleans -technique practice 40kgx5;5;5 Tabata pullups - 19,17,17,15,14,12 = 94 reps (PR) Did another 6 pullups to get 100 pullups in 3.12sec ( PR) |
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| Spider | May 31 2008, 05:12 PM Post #26 |
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Crossfit Disciple
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Later- got to use my C2 rower: 4x1k/5R - 1.44.6/1.44.3/1.44.5/1.45.6 - AV split - 1.44.7s ( PB prev - 1.45) Died on the last rep but OK after this mornings fun!! |
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| Spider | Jun 2 2008, 01:39 PM Post #27 |
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Crossfit Disciple
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Sunday - climbing at Dunkeld - bit sweaty!! Mon: JASON R1 - 100squats + 5MU - 2.48s R2 - 75 squats +10MU - 7.45s R3 - 50 squats + 15MU - 11.55s R4 - 25 squats + 20MU - 18.55s PB (last 27.28) Then Run 4x400m - 1.22.6/1.19.8/1.20.2/1.20.8 Comments - Well pleased with PB on jason as didn`t feel that great & took a while to get my MU kip going, all MU sets of 3 with negs except last 3 reps - desperate to get under 19mins. Cocked up stop watch on 1st 400m!! Runs rested with slow walk back to start - probably a 2:1 recovery ratio, feels better than 1:1 as can go harder each rep. Last time with 1:1 I went 1.19/1.20/1.23/1.23 Davie see you Wed at 4.00pm Cheers - Spider |
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| Chet | Jun 2 2008, 09:35 PM Post #28 |
Crossfit Disciple
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Awesome training mate
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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 | Jun 4 2008, 12:22 PM Post #29 |
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Crossfit Disciple
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Warmup - 3R( 10pullup;10ringdip;5 HL raises;3HSPU) Wtd Pullups - 20kx5;30kx3;40kx1;50kx1;55kx1;57.5kx1(=PB);60k-f Some HS practice. COmments - a bit tired from gymnastics last night. Not done these since last year wanted to check m OAP training is keeping puulup strength up - seems to be!! Got a 12 sec HS in middle of the floor!! Later - cleans coaching at Mwell & class wout!! |
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| Spider | Jun 4 2008, 07:53 PM Post #30 |
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Crossfit Disciple
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Xfit Mwell - 1 hour coaching on cleans worked up to 70kg (=PB) Davie noticed some big time faults - like not shrugging at all!! which I will be working on. Also need to whip elbows further round.- Good to get some coaching Then- class wout: 7R 1min KB swings x24kg;1min Ppressx25kg;1min rest No`s were: Swings-30,29,31,30,31,31,31 Ppress - 27,28,25,23,21,20,20 Felt good on swings; Ppress a killer as usual!! Then as a little finnisher: car broke down & had to push it about 1/2 a mile!!! |
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| Spider | Jun 5 2008, 04:12 PM Post #31 |
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Crossfit Disciple
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Well am spent with more car hassel - now in the garage!! Not the best warm up but had decide to have a go at my Bodywt pullup PR result 56 Pullups ( old PB last week 52; before that 1 yr ago 51) New PB bit of a surprise as not feeling too fresh but I`ll take it. God you seem to be on the bar forever!! Closing on my target of 60 reps this year Then: Snatch Drills with 5kg & 20kg bar- mainly BWP ;Snatch lands & Snatch Balance OHS - 20kx10;30kx5;40kx5;50kx3;60kx3;x2;55kx3 Bench - 20kx10;40kx6;50kx3;60kx2;72.5kx4;3(wtf);4 Comments - Snatch Bal with 20kg coming along. OHS better & deeper. Bench - I think yesterdays fun & at the wrong end of a 19hr fast catching up with me!! To Fin: Tabat Situps ( a la Gant Grimes) - 21;21;20;19;18;16 - 115 reps ( PR) Must be doing something right PR`s all over the place even when I feel tired!! Want to have an attack on my Rowing 2K - if legs OK will try tomm. Have done 7.00.8sec & 7.00.3secs last 2 times - Soooooooooooo Close to sub 7 the holy grail in rowing apparently!! |
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| Davie | Jun 5 2008, 04:22 PM Post #32 |
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Awesome!!!
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another good days training and you should get sub 7mins on the 2km on your new fab and groovy rower |
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My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| Spider | Jun 6 2008, 12:51 PM Post #33 |
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Crossfit Disciple
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Well did some rowing - a disaster!! - suppose I was owed one!! 2k warmup then 2k - 7.07.8sec/rest 4min/1k - 3.32.3/rest 3min/500m - 1.43.5 - total time - 12.27 ( best is 12.13) 1k wdown Held 1.45 split to 1500m on 2k then legs just blew up - too much leg work this week. Think will do a time trial 1x month at different distances on rowing AFTER a rest day!! HR didn`t get near max on the 2k - a sure sign of being tired. Felt like giving up after I slowed down but soldiered on - very bad for the head to "Handle Down " as these rowers chaps say!! May do something later see how I feel CHeers |
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| Davie | Jun 6 2008, 03:02 PM Post #34 |
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Awesome!!!
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think i will be trying that rowing workout 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 | Jun 7 2008, 02:41 PM Post #35 |
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Crossfit Disciple
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500m row Wup - 3R (10 pup;10 ring dip;Flev-7sec;HSPUx3;OHS +PVC x10) Worked Back lever a wee bit - getting better. Cleans - 20kgx10 HPC;40kgx5 of HPC/HSQCL/CLN/50kg x5;5 of HPC/HSQCL/CLN Oh press - 20kx5;30kx5;40kx5;50kx5;5;4 Thrusters - 20kx5;40kx5;50kx2;60kx2;1 Tabata prups - 18;16;13;11;10;10 = 78 reps ( best 86) Tabata squats - 20;21;21;21;21;21 = 125 reps ( =best) Comments - stayed light on cleans to work on shrug & getting under the bar, next time at this will use 55kg. S press coming on slowly. Thrusters suffered big time from cleans & spress - bodywt is the target. Tabatas - prups down abit - no surprise due to what went before. Also worked the bfly kip on pullups - I do think its faster but more powerful I think my no`s would suffer if doing a lot of pullups but under say 20 prob OK |
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| Spider | Jun 9 2008, 05:07 PM Post #36 |
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Crossfit Disciple
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Wup - 3R ( 10 pullups;10ring dip;3HSPU) OAP training & HS practice Then - Snatch practice + 5kg & 20kg bars OHS - 20kx5;30kx5;40kx5;50kx3;60kx1! - stopped shoulders wasted Bench - 20kx10;40kx6;60kx3;72.5kx5;5;5 Note to self- don`t do OHS after HS practice again!! Later Rowing pyramid 250m/R1.30;500m/R3.00/750m/R4.30/1000m/R6.00;750m/R4.30/500m/R3.00;250 Av Split- 1.41.6 37spm ( prev av 1.43.7!!- on crap machine at sports centre) Also looks like the car is finnished Ford say needs a new fuel pump - £2000 & prob a clutch +£900 - forget it!! |
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| Spider | Jun 10 2008, 01:40 PM Post #37 |
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Crossfit Disciple
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FRAN - 21;15;9 Thrusters (41kg) + Pullups - time 5.25sec Planche training Then - 10min wup jog 1 mile run - 5.52sec walk back - about 7mins 1 mile run - 6.03 sec Cool down jog Comments- pullups unbroken; thrusters - 21/12+3/6+3 - just can`t seem to go fast on these!! Usually use 40kg( scaled to my Bwt) but have decided to slowly up to proper rxd wt ( 43kg) I find this the hardest xfit wout - due to my weedy legs!! That 1kg made itself felt PB is 4.46sec Run - mapped out run on mymap software - unfortunately a bit of a hill & windy!! But gives me an idea where I am at, will test again fresh. Rowing & FRAN def affected this. |
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| Spider | Jun 11 2008, 02:11 PM Post #38 |
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Crossfit Disciple
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Cleans - 20kg xdrills; 40kg x5x HPC/Squat clns;50kgx3xHPC/Squat clns; 60kgx3;3;3;3 cleans; 50kgx5 HPC Press - 20kgx5;30kgx5;40kgx3;50kgx4;4;4 Comments - gym very busy & felt tired so called it at that. |
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| Spider | Jun 13 2008, 01:46 PM Post #39 |
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Crossfit Disciple
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Snatch drills with 5kg & 20KG BAR OHS - 20kx5;40kx5;50kx3;60kx3;3;1 Bench - 20kx10;40kx6;60kx3;75kx4(PB);3;4 Dlifts - 70kx5;100kx3;125kx2 ( no belt ohnd grip); 145kgx5 (PB) Comments - not happy with depth on OHS; I think having my grip closer to protect my wrists is affecting my depth. Bench & Dlifts good. Rowing later |
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| Spider | Jun 13 2008, 04:04 PM Post #40 |
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Crossfit Disciple
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Rowing - 1k wup 5k - 18.18.3secs (PB)/1.49.8/25spm ( prev - 18.25.3 - 7sec improvement!!) Cdwn - 1k Boy that got a sweat on!!These improvements are starting to get hard now!! |
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