Been a bit hectic lately with work etc but here's an overview of training.
Sunday 22nd March
Rest day
Monday 23rd March
Got locked out tonight, luckily had my kit bag from BJJ in the car so got changed in the tool shed and went outside for.
SquatsWarm-up sets then
5x 75kg5x 85kg New PB!
WOD- Barbie
5 rounds for time
5 pull-ups
10 push-ups
15 sit-ups
20 squats
Time 7:10
Smashed previous time of 10:58 so all good.
Loving the squats at the moment they're good for the soul.
Tuesday 24th March
Started JKD tonight to compliment my BJJ so 2 hours of that. Was supposed to be Deads and CFE tonight but finished quite late and was throwing it down so no weights in the garden. May put this down as active rest day.
Wednesday 25th March
During lunch break...
Crossfit EndduranceRun: RPE of 15 for 30 minutes...
Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.
Good to get out at lunch, absoloutely pissing it down but felt great. Decided after Easter hols I'm going to start a running club twice a week so I can do my tempo/interval workouts but also prep the kids for cross country races.
This evening...Deadlifts
Warm-up sets then5x 85kg5x 93kg5x 98kg
Metcon from SPRQ Fitness
Buy in max skips in 120 secs- 250
21-15-9 repsThrusters@ 30kgBox jumps @23"
Time 8 mins 34 secs
Buy out max skips in 90 secs- 189
Good session, BJJ tonight.
Monday 30th March
Warm-up
5 rounds of
1 pull-up2 ring dips3 squats
Squats
Warm-up sets then 5x 75kg5x 80kg5x 90kg Fail managed 2 reps before I had to bail the bar. I WILL nail 5x100kg this year!
WOD- Fight Gone Bad
Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Subbed with MB thrusters
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Score- 231
Will happy if I never have to do that again.
Tuesday 31st March
Parents evening very late night at work.
Wednesday 1st April
Was gonna do a Bas Rutten Workout this morning but alas I pulled a "Tom" and the alarm didn't go off woke up and had to leave was late for school. So to make up this morning did 15 mins Bas workout then some over head presses in 5's worked on form and got upto to 5x30kg.
Thursday 2nd April
Warrior Workout of the Week
Ok didn't have a sandbag so did what any resourceful warrior would do and strapped my weighted vest to my punchbag and used that instead but that only gave me a weight of 25kg so again I did what any Warrior would do and upped the reps each round to 15 clean and presses hope that makes up for it.
Anyway...
3 rounds for time
400m SB carry (25kg)
400m run
15 clean and press (25kg)
Time 23 mins 16 secs
Felt like a machine during that, trained of the front lawn for first time ever so as not to lose time on the runs etc. Got a lot of odd looks from people on the park opposite my house, chavs, mums, toddlers all wanted a piece of Johny Cash!
Thursday, 2 April 2009
Sunday, 22 March 2009
Saturday 21st March
BJJ- 2 hours including a 20 min roll. Hard work the guy was probably double my body weight so he made me work. Really happy with my defense today did not fet submitted at all and could escape everything he threw at me. Need to chnage my game now and learn some attacks as I was passing his guard or getting him into my guard but didn't know where to go from there. Saying that I nearly had him at 2 points in the match just couldn't lock that arm bar.
Friday 20th March
PressWarm-up sets then
3x35kg
3x40kg FAIL WTF
This is really pissing me off cannot get past that barrier.10-7-4 reps @30kg not too bad
Crossfit Endurance
120:30 x4 or 2 mins running 30 secs rest x4
3x35kg
3x40kg FAIL WTF
This is really pissing me off cannot get past that barrier.10-7-4 reps @30kg not too bad
Crossfit Endurance
120:30 x4 or 2 mins running 30 secs rest x4
Wednesday 18th March
Active rest day- BJJ 1.5 hours
Thursday 19th March
Front squats
Warm-up sets then
3x50kg
3x60kg
3x65kg NEW PB!
Back Squat10x50kg
WODDeath by pull-ups 6 rounds
Thursday 19th March
Front squats
Warm-up sets then
3x50kg
3x60kg
3x65kg NEW PB!
Back Squat10x50kg
WODDeath by pull-ups 6 rounds
Wednesday 11th March
Deadlift
Warm-up sets then
3x 100kg
3x 105kg
3x 110kg PB!!!
10x 82kg Tough!
6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
Intervals
1:31
1:27
1:24
1:27
1:31
1:23
Not too bad considering I was holding off pukie from round 2, finally succumbed and met pukie for the first time during interval 5. Good fun.
Found this that made me smile, Pukie has his own definition on Urban Dictionary
Pukie
the nice little clown you meet when the wod kicks your ass
I met pukie the other day after murph
I met pukie the other day after murph
Every crossfitter meets Pukie eventually, he's become something of a legend however this might be taking it too far.
Props to the guy for having the balls to it though.
Monday, 16 March 2009
Monday 16th March
Ok so ended being quite a late staff meeting at work filling in assessment tracking but it was good to get out the back and train.
Back Squat
Warmed up then hit some sets of 5s
5x65kg
5x75kg
5x80kg for a new PB!
WOD- Jackie
With no access to a rower I did the following
100x SDHP @20kg
50x thrusters @20kg
30x pull-ups (10 dead hang the rest jumping)
Time- 15:37
Thoughts
I have been following the workouts posted on Crossfit Sect as they are following a strength bias and they have some great workouts. It was the first time I'd met up with Jackie and had the stupid assumption that she'd be quite tame, so no suprises I got my ass handed to me. It took forever just to get through the SDHPs, not nice at all, had nothing left for the pull-ups hence the low number of dead hang pull ups and quite rubbish time. Good PB on the squat though which came from a discussion on Murray's Strength Bias Log on the Crossfit Message Board this was the bit that caught my eye;
"Have you considered ramping up the weight differently? There has been some discussion about this and I've heard some different theories. You repped out 365, 385, then 395 for a PR. I'm wondering if maybe you pulled, say, 335-365-395 it wouldn't be better for us. I've read that it might be better (for our program) to pull lighter, gradually ascending weights culminating in a PR. When you pull a set like 375-385-395, you're pulling damn near your PR every set, which is very stressful on the body, and significantly affects recovery. That's why we're told to cut out if we hit a PR set, no matter where it falls in our 3x5, 5x3, or whatever we're doing.I've been ramping my weight up slowly, and although I'm still getting sore while adjusting to DL'ing more often, I think I would be worse off if I was pulling near max every set. Like on my last 5x3 set, I pulled 225-275-315-365-405 for a PR. If I would have pulled something like 365-375-385-395-405, it would have had a dramatically different effect"
So today I started my work sets lower at 65kg then jumping up in weight instead of working closely around my PB level of 77.5kg. I did I had more energy for that PB set than last week. Does anyone else have any thoughts on this...?
Back Squat
Warmed up then hit some sets of 5s
5x65kg
5x75kg
5x80kg for a new PB!
WOD- Jackie
With no access to a rower I did the following
100x SDHP @20kg
50x thrusters @20kg
30x pull-ups (10 dead hang the rest jumping)
Time- 15:37
Thoughts
I have been following the workouts posted on Crossfit Sect as they are following a strength bias and they have some great workouts. It was the first time I'd met up with Jackie and had the stupid assumption that she'd be quite tame, so no suprises I got my ass handed to me. It took forever just to get through the SDHPs, not nice at all, had nothing left for the pull-ups hence the low number of dead hang pull ups and quite rubbish time. Good PB on the squat though which came from a discussion on Murray's Strength Bias Log on the Crossfit Message Board this was the bit that caught my eye;
"Have you considered ramping up the weight differently? There has been some discussion about this and I've heard some different theories. You repped out 365, 385, then 395 for a PR. I'm wondering if maybe you pulled, say, 335-365-395 it wouldn't be better for us. I've read that it might be better (for our program) to pull lighter, gradually ascending weights culminating in a PR. When you pull a set like 375-385-395, you're pulling damn near your PR every set, which is very stressful on the body, and significantly affects recovery. That's why we're told to cut out if we hit a PR set, no matter where it falls in our 3x5, 5x3, or whatever we're doing.I've been ramping my weight up slowly, and although I'm still getting sore while adjusting to DL'ing more often, I think I would be worse off if I was pulling near max every set. Like on my last 5x3 set, I pulled 225-275-315-365-405 for a PR. If I would have pulled something like 365-375-385-395-405, it would have had a dramatically different effect"
So today I started my work sets lower at 65kg then jumping up in weight instead of working closely around my PB level of 77.5kg. I did I had more energy for that PB set than last week. Does anyone else have any thoughts on this...?
Sunday, 15 March 2009
alt="Photobucket">New Training Schedule
Ok having played around with Crossfit Strength Bias for a week or two and tweaking it my needs I've come up with the following training schedule that will help me to build strength whilst keep my endurance high enough for the Potters Marathon in June.
So...
Monday
Back squat- 3x5 or 5x3
Metcon less than 15 mins long
Tuesday
Deadlift- 3x3 then 1x 15-20
Crossfit Endurance workout
Wednesday
Rest
Thursday
Front squat- 3x5 or 5x3
Back squat- 1x 15-20
Metcon less than 10 mins
Friday
Shoulder press- 3x5 or 5x3 then 10-7-4
Crossfit Endurance workout
Saturday
Saturdays will be a day for Warrior Training workout of the week or Funckey FUBAR workout
Sunday
Rest
So that's the structure for the next week, the basic structure will remain for the next couple of weeks just slightly tweaked based on gains etc. Will also be warming up with a variety of gymnastic movements too.
So...
Monday
Back squat- 3x5 or 5x3
Metcon less than 15 mins long
Tuesday
Deadlift- 3x3 then 1x 15-20
Crossfit Endurance workout
Wednesday
Rest
Thursday
Front squat- 3x5 or 5x3
Back squat- 1x 15-20
Metcon less than 10 mins
Friday
Shoulder press- 3x5 or 5x3 then 10-7-4
Crossfit Endurance workout
Saturday
Saturdays will be a day for Warrior Training workout of the week or Funckey FUBAR workout
Sunday
Rest
So that's the structure for the next week, the basic structure will remain for the next couple of weeks just slightly tweaked based on gains etc. Will also be warming up with a variety of gymnastic movements too.
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