Getting Back to it

Well this was really my first training session since pain storm. Was not a CF session but want to do some of this just now as I feel good for the rest from CF.

Bench Press 70 Kg 8 reps for 6 sets

Incline Bench Press 25 Kg Dumb-Bells 6 reps for 3 sets


Just an easy one plus I had ran out of time at the end of my shift to do any more.

Bonnie

My new addition to the family. The baby.... hmmmmmmmmm.

London Cross fit weekend

The cross fit UK guys.

Big 'D' and I went down to London this weekend to do battle with the almighty Cross fit challenge that up for grabs and we had the help of the excellent bunch of guys who davie already knew from his previous travels.

Thanks to Karl and his girlfriend michelle for making us feel so welcome and many thanks to his mum for putting us up also.

Went climbing with Big 'D' and Karl on Sunday and it was excellent even if I did fall off a lot and had forearms that were gubbed. Really enjoyed it. The CF challenge was awsome and I cant remember all the things that were in it but needless to say I t was a Killer.

Looking forward to next time.

The Home made workout

5 Rounds of the following for time:

500 Metre Row Level 10

25 Power Bag (25Kg) cleans - Katrina 30 (10Kg Bag) clean and press

20 Sit-ups

30 Body Weight Squats

Time: 28 Mins 6 secs

Both Katrina and I finished at the exact same time. Was brilliant as she was in front of me but I caught up in the last lot of squats. Couldnt do the CF routine today due to wrist problem and worry over dead lifts. Substituted it withthis home made workout which turned out to be a beauty. Katrina did fantastic and I put a huge effort into my last 500 Metre row. We both ended up on the floor (Ooo errr!! ) due to being gubbed at the end of it.

The back to back

"Lynne"
Five rounds for max reps of:

Body weight bench
pressPull-ups

Kenny

70 Kg Bench Chins

1. 12 Reps 12
2. 9 Reps 8
3. 8 Reps 8
4. 8 Reps 6
5. 7 Reps 9


Katrina

30 Kg Bench Chins

1. 15 Reps 15
2. 10 Reps 15
3. 10 Reps 15
4. 10 Reps 11
5. 9 Reps 13


Managed to get Katrina to join me today and well she did an awsome effort. Had to adjust her bench press weight as she weighs 56 Kg but couldnt manage it so took it to 30Kg (well done). Felt good with this today and we finished it off with rounds of stability ball crunches , side bends on cable cross over and back extentions.

Legs galore

Four rounds for time of:

Run 400 meters
50 Squats

Time: 11 mins ? secs

Felt good after completing this as I was mentally stressed out today and really couldnt be bothered with anything. Glad I did it. Feel really ok now :-)

A scattered update

I havent been keeping the records up-to-date lately so just for the record I have been training but not quite as much. A couiple of days ago I did the CF training routine that included chins, body weight squats and press ups......... couldnt walk for two days after that :-)

Yesterday bid 'D' and myself got back on track and did the weighted chins and one arm dumb-bell cleans. Total weight lifted throughout the 30 sets was an almighty 1615 Kg. As usual big 'D' got lots more. I was way impressed with my performance though especially the final 30Kg clean.