WOD:
Bent-Over Row 5-5-5-5-5
Chins 2 x Max
21-15-9
Box Jumps 24"
Pullups
Wednesday, 30 March 2011
Tuesday, 29 March 2011
29/03/11
Had a couple of rest days after playing a full 80 mins of rugby on saturday and being ill from sunday onwards. So just a strength session for myself today as I didn't think a 20min AMRAP woul have been the best thing for my cold and asthma at the moment.
Tuesday WOD
CF Football Strength WOD 28/03/11:
Press 5x1 (50kg)
Front Squat 5(80kg) - 5 (90kg) - 5 (100kg)
Tuesday WOD
CF Football Strength WOD 28/03/11:
Press 5x1 (50kg)
Front Squat 5(80kg) - 5 (90kg) - 5 (100kg)
Friday, 25 March 2011
Thursday & Friday
Fri WOD:
Gymnastics practice (hollow Ring Dips and Toes To Bar)
Bear Complex 50kg (Power Clean / F Squat / Press (anyhow) / B Squat / Press = 1 complex)
5 x Bear Complex
7 x TTB
4 x Bear Compleex
7 x TTB
3 x Bear Complex
7 x TTB
2 x Bear Complex
7 x TTB
1 x Bear Complex
7 x TTB
5.17
Thurs WOD:
Handstand practice against the wall
30 seconds on / 30 seconds off x 5 minutes
3 Rounds for time
30 OHS (30kg)
20 Ring Pushups
10 Pullups
Gymnastics practice (hollow Ring Dips and Toes To Bar)
Bear Complex 50kg (Power Clean / F Squat / Press (anyhow) / B Squat / Press = 1 complex)
5 x Bear Complex
7 x TTB
4 x Bear Compleex
7 x TTB
3 x Bear Complex
7 x TTB
2 x Bear Complex
7 x TTB
1 x Bear Complex
7 x TTB
5.17
Thurs WOD:
Handstand practice against the wall
30 seconds on / 30 seconds off x 5 minutes
3 Rounds for time
30 OHS (30kg)
20 Ring Pushups
10 Pullups
Tuesday, 22 March 2011
22/03/2010
WOD:
'Jackie' - 8.04
Row 1000m
50 Thurster (20kg)
30 Pullups
Was an alright time not a PB though, didn't go balls on the row at all, could've knocked a lot of seconds from that. Was pissed at the end though as I hit 29 pullups unbroken then couldn't get the last one due to hanging on by two fingers only.
'Jackie' - 8.04
Row 1000m
50 Thurster (20kg)
30 Pullups
Was an alright time not a PB though, didn't go balls on the row at all, could've knocked a lot of seconds from that. Was pissed at the end though as I hit 29 pullups unbroken then couldn't get the last one due to hanging on by two fingers only.
Monday, 21 March 2011
21/03/2011
WOD:
Clean and Jerk
Matched current PB 95kg - felt a lot easier than my previous attempt two weeks before.
Crossfit Leeds benchmark WOD
For time - 6.34
400m run
50 Squats
40 Sit ups
30 KB Swings
20 Press ups
10 Pullups
400m run
Clean and Jerk
Matched current PB 95kg - felt a lot easier than my previous attempt two weeks before.
Crossfit Leeds benchmark WOD
For time - 6.34
400m run
50 Squats
40 Sit ups
30 KB Swings
20 Press ups
10 Pullups
400m run
Saturday, 19 March 2011
Thursday, 17 March 2011
17/03/2011
WOD:
Back Squat 3-3-3-3-3 (120,127.5,132.5,137.5,140)
October 1RM now 3RM...very happy
Here's me on the last set
Back Squat 3-3-3-3-3 (120,127.5,132.5,137.5,140)
October 1RM now 3RM...very happy
Here's me on the last set
Wednesday, 16 March 2011
Monday & Tuesday
Monday WOD:
'The Cheif'
5 x 3min AMRAP (1 min rest between sets)
60kg Power Clean
6 Press Ups
9 Squats
A really good workout for me, I like all three movements and can do them fast as well which is a massive bonus.
Just wanted to hit this one as fast as I can, didn't bother counting.
Tuesday WOD:
3 rounds for time:
20 Pushpress (30kg)
20 Box Jumps
20 Situps
Box jumps are getting pretty tough know, jumping off of the box tends to gas me right out so stepping is a lot more doable (yet takes an age to do more than 10 when stepping off).
'The Cheif'
5 x 3min AMRAP (1 min rest between sets)
60kg Power Clean
6 Press Ups
9 Squats
A really good workout for me, I like all three movements and can do them fast as well which is a massive bonus.
Just wanted to hit this one as fast as I can, didn't bother counting.
Tuesday WOD:
3 rounds for time:
20 Pushpress (30kg)
20 Box Jumps
20 Situps
Box jumps are getting pretty tough know, jumping off of the box tends to gas me right out so stepping is a lot more doable (yet takes an age to do more than 10 when stepping off).
Saturday, 12 March 2011
12/03/2011
WOD:
For time -
Run 200m
15 Snatches (40kg) 8 then 7
Run 400m
15 OHS (40kg) unbroken
Run 200m
15 Snatches (40kg) 5, 5 and 5
Run 400m
15 OHS (40kg) unbroken
Run 200m
For time -
Run 200m
15 Snatches (40kg) 8 then 7
Run 400m
15 OHS (40kg) unbroken
Run 200m
15 Snatches (40kg) 5, 5 and 5
Run 400m
15 OHS (40kg) unbroken
Run 200m
Friday, 11 March 2011
11/03/2011
WOD:
Bench Press: 3 - 3 - 3 - 3 - 3 (60,67.5,72.5,75,77.5x2)
Pleased with this as my previous 1RM is now my new 2RM, since benching more narrower and with more arms my numbers have dropped considerably, but I know this is better than my previous chest dominant bodybuilding technique.
10min AMRAP:
10 KB Swings
10 KB Squats
10 Games Pushups
10 TTB (scaled to KTE)
Definatley going here when im on my travels in the future!
For those that know me well, you'll know I love a good powerlifting/squat session. I seem to be in my element when the atmosphere is right.
There's something about the loud music and the chalk in the air, and then everything goes quiet before that lift and you become shell shocked HA NOT...nearly had you there! To be honest I just love to lift heavy shit and hit new PR's.
Bench Press: 3 - 3 - 3 - 3 - 3 (60,67.5,72.5,75,77.5x2)
Pleased with this as my previous 1RM is now my new 2RM, since benching more narrower and with more arms my numbers have dropped considerably, but I know this is better than my previous chest dominant bodybuilding technique.
10min AMRAP:
10 KB Swings
10 KB Squats
10 Games Pushups
10 TTB (scaled to KTE)
Definatley going here when im on my travels in the future!
For those that know me well, you'll know I love a good powerlifting/squat session. I seem to be in my element when the atmosphere is right.
There's something about the loud music and the chalk in the air, and then everything goes quiet before that lift and you become shell shocked HA NOT...nearly had you there! To be honest I just love to lift heavy shit and hit new PR's.
Thursday, 10 March 2011
10/03/2011
WOD:
400m Sandbag Run (20kg)
then...
10 min AMRAP: 5 rounds + 1 dip
10 Box Jumps 24"
10 KB Snatches (16kg) 5 left and 5 right
10 Ring Dips
then...
500m Row for time: 1.55
Today I tried things a bit differently, rowing at the end was a real test of heart and work rate. I literally couldn't move my body faster than it was going. And starting off with the sandbag run was used to make the AMRAP all that harder.
400m Sandbag Run (20kg)
then...
10 min AMRAP: 5 rounds + 1 dip
10 Box Jumps 24"
10 KB Snatches (16kg) 5 left and 5 right
10 Ring Dips
then...
500m Row for time: 1.55
Today I tried things a bit differently, rowing at the end was a real test of heart and work rate. I literally couldn't move my body faster than it was going. And starting off with the sandbag run was used to make the AMRAP all that harder.
Wednesday, 9 March 2011
07&08/03/2011
Monday WOD -
Work up to a new 5RM DL - 150kg (within two sets)
How far can you go in 15mins
1 Wall Climb - 2 Power Cleans (60kg) - 3 Dumbell Thrusters (20kg each)
Adding one repetition onto each exercise every set
6-7-8 and 5 wall climbs (6 sets complete)
Tuesday WOD -
Filthy Fifty: 26.28
First time Rxd - Wallballs = SHOCKER
Sunday, 6 March 2011
05/03/2011
WOD:
6x1 Clean and Jerk (worked up to a 95kg clean but failed the jerk)
3 Rounds for time - 05.27
10 Ring Dips
50 Squats
10 Hang Snatch (40kg)
6x1 Clean and Jerk (worked up to a 95kg clean but failed the jerk)
3 Rounds for time - 05.27
10 Ring Dips
50 Squats
10 Hang Snatch (40kg)
Thursday, 3 March 2011
Wednesday, 2 March 2011
02/03/2011
WOD:
Deadlift 5-5-5-5-3 (thinking it was 5x5 and halfway through it was 5x3 instead...douche)
110kg - 120kg - 130kg - 140kg - 160kg
Old 1RM = New 3RM
Metcon:
4 x 3min AMRAP (1 minute rest between sets)
5 Toes to Bar
10 Burpees
5 Pullups
10 Squats
'I didnt count, I just do the workout'
Deadlift 5-5-5-5-3 (thinking it was 5x5 and halfway through it was 5x3 instead...douche)
110kg - 120kg - 130kg - 140kg - 160kg
Old 1RM = New 3RM
Metcon:
4 x 3min AMRAP (1 minute rest between sets)
5 Toes to Bar
10 Burpees
5 Pullups
10 Squats
'I didnt count, I just do the workout'
Tuesday, 1 March 2011
End of Paleo challenge!
Today is the end of the challenge, well in 15 minutes it is.
How have I done?
I have based all my meals around the paleo diet and have consistently eaten paleo, apart from the odd occasion where I would blatently cheat (and do so with a smile on my face). I'd say including milk I have eaten 75-80% fully paleo.
Changes?
I have noticed some physical changes (loss of body fat, abs of steel, guns like arnie, the usual) and I think these would definatley show more if I was 100%. But I'm not too bothered about how I look. Performance wise I have noticed an improvement in my recovery and general conditioing. I feel lighter and more efficient and I have not had any sign what so ever of illness or sickness in the last month! One thing that has hurt is my stomach sometimes, if I have a day where I am rushed and not fully prepared about meal timings I do get hungry and thats where it is so improtant to stay paleo, the hardest times.
The Future?
I think I will eat paleo and try my best to eat as close to 100% paleo as I can. I have found great benefits from eating paleo to about 80% and now maybe for a week or so I will try and hit it 100%. For me though its about getting the calories in where I can. So more milk (ain't giving that shit up) I think and lots of seeds, nuts and bananas. I am obviously going to get a KFC tomorrow and enjoy it like hell, but, I think whilst maintaining a good clean diet there is the need to cheat and induldge on occasion.
The main biggy for me is money and expense on food. I found myself spending around £45-50 on food a week, and this was with a pretty basic diet. Comment if you have any cheap secrets or if you know a cheap paleo salesman (Del boy style).
Well done to everyone that took part and to those that are sticking to it. Treat yourself to your favourite fast food tomorrow and LOVE every second of it!
Peace
How have I done?
I have based all my meals around the paleo diet and have consistently eaten paleo, apart from the odd occasion where I would blatently cheat (and do so with a smile on my face). I'd say including milk I have eaten 75-80% fully paleo.
Changes?
I have noticed some physical changes (loss of body fat, abs of steel, guns like arnie, the usual) and I think these would definatley show more if I was 100%. But I'm not too bothered about how I look. Performance wise I have noticed an improvement in my recovery and general conditioing. I feel lighter and more efficient and I have not had any sign what so ever of illness or sickness in the last month! One thing that has hurt is my stomach sometimes, if I have a day where I am rushed and not fully prepared about meal timings I do get hungry and thats where it is so improtant to stay paleo, the hardest times.
The Future?
I think I will eat paleo and try my best to eat as close to 100% paleo as I can. I have found great benefits from eating paleo to about 80% and now maybe for a week or so I will try and hit it 100%. For me though its about getting the calories in where I can. So more milk (ain't giving that shit up) I think and lots of seeds, nuts and bananas. I am obviously going to get a KFC tomorrow and enjoy it like hell, but, I think whilst maintaining a good clean diet there is the need to cheat and induldge on occasion.
The main biggy for me is money and expense on food. I found myself spending around £45-50 on food a week, and this was with a pretty basic diet. Comment if you have any cheap secrets or if you know a cheap paleo salesman (Del boy style).
Well done to everyone that took part and to those that are sticking to it. Treat yourself to your favourite fast food tomorrow and LOVE every second of it!
Peace
01/03/2011
WOD:
Part 1:
High box jumps - worked up to 40 inches
Part 2:
For time - 10-20-30-20-10
KB Swings (32kg)
Situps
DU's
Part 1:
High box jumps - worked up to 40 inches
Part 2:
For time - 10-20-30-20-10
KB Swings (32kg)
Situps
DU's
Subscribe to:
Comments (Atom)