Crossfit is alive again

Done the following for time:

Run 1600 mtrs
9 Thrusters (20Kg on body pump bar)
Run 800 mtrs
15 Thrusters (20 Kg on Body Pump Bar)
Run 400 mtrs
21 Thrusters (20 Kg on Body Pump Bar)

Time: 18 mins 23 secs

I was totally amazed at this time. Big 'D' was timing it and was egging me on which is always useful. I now know I could have done a lot quicker with the runs but all said and done i was really happy with my last 400. I felt terrible after it though but heh thats CF syndrome for you. Recovered really quickly (apart from the legs, they were sore and tired). Was pleased as I now know that the other training I have being doing recently has not really been detrimental to my overall performance in fact it may have helped it.

The CF arena in quest

And on the right hand side we have the walk in squat rack where many a thruster has been carried out and just up a bit is the dreaded chins bar (the grey smith machine, with added bar on top for doing chins)

Me and big 'D's gym

This is the back end of the gym in the downstairs area.... mainly the free weight area.

Me and big 'D's gym

This is the back end of the gym in the downstairs area.... mainly the free weight area.

The other half

would you not want to stop training if this is who you were leaving stranded in the rain.... I mean come on...she even has the attack dog ready.

Back to basics

Todays destroyer of energy:

5 sets of non weighted chins, 6-8 reps
4 sets lat-pulldown machine inner grip, 220 lbs, 6-8 reps
1 set lat-pulldown machine inner grip, 80 lbs, 15 reps
4 sets under hand grip chins, 8 reps.

That was it for today....... was anoyed that I couldnt get my cv stuff done today but heh it was either that or not get the other half from work.......... hmmmm.... what a choice.... train and not pick her up (major oops) or live to train another day.

Its 'chest' rite

Ok so the title is a little vague and cliche but heh its all I could think of. Anyhow did this the other day... hope IO get the date thingy correct:

5 Sets of Dumb-bell bench pressing:
Set 1, 6-8 reps, 25 Kg
Set 2, 5-6 reps, 30 Kg
Set 3, 5-6 reps, 30 Kg
Set 4, 3-4 reps, 35 Kg (Ouch!)
Set 5, 3 reps, 35 Kg (Ouch again!)

Unfortunately that was it as I do my training at the end of my shift and I ran really late with this one. Was happy with the 35Kg lifts though.

Back to crossfit back stuff

Not quite the actual CF stuff but did this anyway:

2 Sets chins 8 reps (warm up)
4 Sets weighted chins 12 Kg, 6-8 reps
2 Sets chins no weight, 8-10 reps
Sets of 10 crunches between each set.

Forgot about these:
4 Sets of close grip under hand grip chins, 8-10 reps
3 Sets inside grip lat-pulldowns (machine) 160lbs, 6-8 reps

Followed by

2 Sets dumb-bell shoulder press 14kg, 10 Reps
3 Sets Dumb-bell shoulder press 20 Kg, 6-8 reps

Ran out of time again as I do training mainly at the end of my shift and had to stop to go shut the gym up. Ok so it was a pretty easy workout this time but heh not to worry I will make it for it.

The sick session

Oh man.... this turned out to be a nasty training session. I am bothered with chronic cattargh in my throat and when I train it makes me sick( ok so u might think, too much info) but just wanted to clear that wee point up, its not because CF is killing me.... hee hee.... thats my excuse and im sticking with it. Anyway did this yesterday and was sick about 3 times:

5 sets of weighted chins 10 Kg: 6-8 reps (sets of 20 crunches between sets)
2 sets of non weighted chins: 10-12 reps
3 sets of close grip Lat pulldown 160lbs: 8-10 reps
4 sets of dumb-bell shoulder press 20Kg: 6-8 reps
3 sets of dumb-bell laterall raise (strict): 6-8 reps

Apart from this damn problem of phlem in my throat I ran out of time and had to stop to start shutting up the gym, so didnt get my cv stuff done. All said and done though it was a reasonable workout.

Oh by the way........ well done to big 'd' for a truely awsome effort with his CF session today. Another PB.

The heavy day

Ok so I have went back to some old training for the time being....... i am enjoying it and the strains I felt whilst doing the CF stuff have pretty much so dissappeared now. Anyway did the following the other day:

5 sets of Dumb-bell bench press: 27kg & 30kg - 6 to 8 reps
4 sets of Incline bench press on Smith Machine: 30Kg & 45Kg (not inluding the bar) - 6 to 8 reps
4 sets of Dumb-bell arm curls: 14kg & 16Kg - 8 reps
1 set of Dumb-bell arm curls: 12 Kg - 12 reps

40 mins on Illyptical Trainer: Level 7, 70 - 85 RPM

Crossfit London (UK)

Crossfit London (UK)

My favourite pull-up (or as we would say chin bar)

A history check up (picture version)

My favourite pull-up (or as we would say chin bar). Got a new digital camera for my birthday last week so many more much clearer pics to come.

A history check up

Havent been on much lately but I am still training away. Not doing to much of the CF stuff just now but did the following with big 'D' the other day there:

1 Pull-up then 1 min rest
2 Pull-ups then 1 min rest
3 pull-ups then 1 min rest................

Do as many sets as you can.

I reckon I finally got to about 10 but that was not all complete sets each attempt. Well done to the pull-up wizard (big 'd') for yet another blistering attempt.

The new exercise machine

  This is the new addition to my exercise routine. 3-4 times every day for at least 30 mins.