Happiness, sweat, pain and frustration, that'll be the last 3 days !!

Hey Everyone

Back again !
Like I said in my last post, I was already through day 2 of the next 3 days, which I completed today (rest day tomorrow, WHOOP WHOOP)

The last three days has thrown up a few new things, some  good things and a wee sprinkle of disappointment (just a wee one).

MONDAY 27th MAY

A. Find 3 rep Front squat and do 5 sets of 3, this is what I did
5 reps at 50kg, 5 at 60, 3 at 80, 3 at 90, then 4 at 95, I was planning on trying another set at 100, as I was feeling OK (ish) but felt my adductor on last set, so erred on the side of caution.
Plus I was happy with 95kg as I had a 1 rep max of 100kg on my front squat last week, so a  definite improvement.

B. 2000 metres on the rower, broken up every minute with 3 burpees.
This was something I had done before, but as a whole session, not part of one, my time to beat was 10:52.
After 5 minutes my legs were gone, the front squats were taking there toll, but on I went, completing it in 10:42,  10 seconds quicker, plus I had done the previous attempt fresh, so was happy with that time.

A good session for results today :-)


TUESDAY 28th MAY

A. 12 minutes EMOM of 
Even minutes - 12 kcal on Ski ERG
Odd minutes - 5 pull ups

I have never used the ski ERG, which is kind of like a rowing machine that is vertical, instead of horizontal and you pull more with your arms.So had no real idea what I was in for.

It took me, between 50 - 55 secs of torture to get to 12kcals, the first 8 seemed ok, the last four, my whole body was tired.
Taking this time, meant I was basically, finishing and walking over to pull up bar and doing my 5 pull ups, this did give me about 40 seconds rest, before hitting the ski erg, but at no point did that seem enough of a 'rest'.

B. 5 Rounds (with 60 secs rest between) of 
5 clapping press ups
Suicide sprints, covering 6, 8, 10 then 12 metres
3 x 30inch high box jumps

I actually liked this one, apart from the 'fear' I get standing in front of the 30' box, even though I can jump on it, I still get nervous each time ?!?!?

C. I added, 10 minutes of 15 secs work, 15 secs rest of snatches,using a 16kg kettlebell (8 reps every time)
so 160 reps all in.


WEDNESDAY 29th MAY

As part of my warm up, I included phosphate sprints, 5 minutes of 40 metre sprints, going every 30 seconds

then

A. 1 Rep am Deadlift
5 at 60kg, 5 at 100, 3 at 120, 3 at 130, 1 at 140, 1 at 150, 1 at 160, then disaster, I hit a wall, a wall I always seem to have at 170kg, I can get it about 3 inches off the ground, which means I should be able to get it up, but I can't (i have once before), 2 attempts and then I had a failed attempt at 165kg.  GRRRRRRRRRRRRR !!
The 160kg, went up fairly easily too. I think, as soon as I fell my technique going, I just drop it, instead of maybe fighting it a bit more to get it up. 

I am also going to try barefoot next time, see if that helps.

B. 100 Ab mat sit ups, broken into 40, 20,20,20

Another 3 days gone and a mixed bag of results, but on the whole happy, with the progress and looking forward to my rest day, which will be more mobility work, as I fell that is getting better too

Till next time

Craig

Still on it, still progressing

Hey Everyone

Sorry for delay in this post, a couple of days late, but better late than never.

Here are my last three sessions, which left me with some serious DOMS, both from working weak muscles and from lengthening short tight ones !!

THURSDAY 23rd MAY

A. 10 Rep max Back Squat, which I built up to like this - 
10 reps at 30kg, 10 at 40kg, 10 at 50kg, 10 at 70kg, 10 at 80kg, 10 at 90kg and finally 10 at 100kg.

B. Find 1 rep max Front Squat, I did -
2 at 70kg, 2 at 80kg, 1 at 90kg, 1 at 100kg and 1 at 110kg 9I was hoping for more weight, but was pretty fatigued by this point)

C. 40 GHD sit ups, I have not really used this before and had obviously been doing it wrong, after a few pointers from Iain, I really began to feel my core working ! Plus a well needed stretch on my hip flexors.

D. 40 GHD Back Extensions, while holding a 10kg weight plate, this was nasty too.

10 Minutes after this session, my whole body was still wiped, usually I feel recoverd after about 5 minutes, not today !

FRIDAY 24th MAY

My abs and hip flexors are in bits today, so a lot of mobility work, before -
The workout today was a Crossfit favourite JACKIE
Which consists of the following, for time
1000m Row
50 Bar(20kg)Thrusters
30 Pull Ups

This was the first time I had done this too, so broke it up, like so, row - 3:48
Thrusters - 20,15,15
Pull Ups 6 x 5 
It took me 11.30 ish, I say ish as someone (Gavin) switched clock off, as I was in tyhe middle of it, I did put my stopwatch on from there, though.

To give you an idea of how quickly this can be done, the fastest time at the European Regionals for men was -5:21 !! half my time
so, I have a 'wee' bit to go :-) - next time I will attempt unbroken thrusters and maybe 8,8,8, 6 pull ups

SATURDAY 25th MAY

A. 5 rounds for time of 5 wall climbs and 5 toes to bar (neither of which, I am good at)
although saying that the first 2 rounds went well, before declining into a world of tiredness and struggle, all in all it took 6:06

B. EMOM (every minute on the minute) for 10 minutes 1 Round of another famous Crossfit WOD - CINDY - 5 PULL UPS, 10 PRESS UPS, 15 SQUATS
I managed to complete 9 rounds in the minute and the last one a few seconds over.

There we go, another three sessions, done and dusted, in the next few weeks, I will be doing some of the sessions, well parts of them, I have done before to see the improvements, in reps, time, weight etc

The sessions are all proving tough, but do able, which is a sign of a good program, and I am enjoying the accountability that comes with it.

Onward and upward, I hope

Next post will be along tomorrow, maybe

Till then

Craig

Steph - The Legend, plus my sessions, just keep coming, next issue - food !!

Hey Everyone

Another 3 sessions complete and rest day today.

Although I will be in the gym, doing some mobility work.

Before I post my sessions, I'd just like to say a MASSIVE well done to Reebok Crossfit Glasgow's very own Steph Dekker, who was competing in her first (but I'm sure, not her last) Crossfit European Regional Games, where all the top Crossfit Athletes compete against each other for a chance to go to the world Games.

Steph came an amazing 16th, this was after ripping her hands open doing pull ups, she ripped them at 20 reps of a 100 rep set and still finished the set !!
Her Judge had this to say after it -
 "I just can't stop thinking about it. She never complained about the pain; just that she couldn't grip the bar. It was so inspirational. I'm going to get a poster of Steph and the bar made for my box so I can tell everyone the story."

This led to this poster -

For us, fortunate enough to know Steph, this attitude and determination is no surprise, Steph will no doubt go on to bigger and better things, for her this is just the beginning of an outstanding journey.

Thank you Steph for being an Inspiration :-)

Now, here are my latest 3 sessions, (not quite Steph standards ha ha)progressing all the time, I think :-)

Sunday 19th May

A.  12 minute running clock, on the even minutes, 0,2,4,6,8,10 I did ascending 10 metre shuttles sprints, starting at 9, so that ended up, I was doing 14.
On the odd minutes, 1,3,5,7,9,11, I had ascending burpees, starting at 5, so ended up doing 10.
With the remainder of the minute as a 'rest' 

B. 60seconds work, 60 seconds rest with American style (to overhead) kettlebell swings, for as many rounds as I could, while completing 30 reps.
I did this 30,30,30, 28, 25 ( I tried one more round as I thought I might get it back up to 30, ha ha wishful thinking !!


Monday 20th May

A. Four round for time of
20 Wallballs (20kg Dynamax ball, full squat and throw it 10 feet up a wall)
20 abmat sit ups
20 Overhead Lunges, with 20kg plate over my head
If any exercise stopped, mid set, I had to start from 1 again !!
This proved to be a very good incentive :-)

TIME - 12minutes 18 seconds

Tuesday 21st May

A. 6 X 3 Negative Pull ups, this is lowering yourself as slowly as you can from top of a  pull up position.
B. 1 Minute handstand hold 
C. Hanging L-sit hold - 2 minutes (hanging from a bar, with your legs out straight in front of you, like an L)
D. 3 rounds for time of the following
10 Body rows, on rings
5 clapping press ups
3 30' box jumps
E. 1 minute handstand hold

My session looked like this
A. Done, but the slow got quicker as I got tired
B. I have never tried handstands, so was sure what to expect, the first 30 seconds were OK, I lasted 45 secs, then 15 second rest, the n did 20 seconds
C. 2 minutes were broken down - 45 secs work, 15 secs rest, 30 secs work, 30 secs rest, 30 secs work 30 secs rest, 15 secs work. This was harder than I imagined too
D. Time - 2mins 58secs. I was happy with this as I was unsure how I would get on with 30 inch jump, especially being tired.
E. 30 secs work, 30 secs rest, 30 secs work


3 great sessions done and as always a bit tougher than they looked on paper. I have a test week coming up soon, so will see how I am progressing.

What I have noticed/felt though is my nutrition is definitely affecting me, I am not eating very well at the moment, buying food when I'm hungry, snacking on rubbish, the usual story.
So that is the next thing I will be sorting, probably start but simply trying to cut out all the unhealthy snacks and be better prepared with meals.
Once 'sorted, I will then look more into amounts, fats carbs, protein etc I am taking, but I find doing too much at once, sets me up to fail, so bits at a time.
Changing these couple of habits, will start to help my recovery and burn some body fat, so my movement, as well as being a bit lighter, will all lead toward, better sessions and better improvements.
With the excellent bonus of regained health.


I will post, some of my meals too

Till Later

Craig

Another 3 sessions done, plenty to work on !

Hey Everyone

So, another 3 day block has passed and the sessions are starting to show up, my strengths, but mostly my weaknesses and the things I need to work on, a good program will do this and also keep me working on those weaknesses.

As with a lot of people, I can sometimes, stick to the things I am good at and 'avoid' the things I struggle with, which is a bit daft, because a 1 point, I was new at everything, but worked at it, till I was good, so the same should be true for my new found weaknesses.

Here are my last 3 sessions

Wednesday 15th May

A. 1 Rep Back Squat - aiming to get to 142.5 kg, 2.5kg heavier than last time.
I did 10 reps at 60kg, 8 at 70, 8 at 80, 5 at 90, 3 at 110, 3 at 120, 1 at 130, 1 at 135, failed at 140, 1 at 137.5, so not quite 142.5, but not too unhappy, some days doing your 1 rep max, just doesn't come off, think I was a little jaded too, next time, I'll get it

B. 3 rounds for time (RFT) OF
25 Ab mat sit ups, 25 Back extensions, 800 run

TIME - 14:08


Thursday 16th May

A. Build up to 1 rep max snatch - 3-3-2-2-1-1-1-1

I did 3 at 45kg, 3 at 47.5 kg, 2 at 47.5, 2 at 47.5, 1 at 50, 1 at 50, I then changed to hang snatches as this was proving to be the weak link in my technique (something I will incorporate in warm ups or cool down sections (the movements, but very light)

B. Build up to 1 rep max cleans - 3-3-2-2-1-1-1-1

I did 3 at60kg, 3 at 60, 2 at 65, 2 at 65, 4 x1 at 70, then added some hang cleans, for the same reasons as the snatches, I did these at 60kg

C. As many round as possible on rower, 290 metres under 1 minute, with 1 minutes rest, this isn't that tough for someone who can row, I can't ha ha
1st round - 59.2 secs
2nd round - 59.4secs
3rd round - 59.8 secs
4th round - 60.7 secs !!
I was wiped and had a 'little' lactic acid build up on my legs ha ha


Friday 17th May

A. Max effort Bench Press 
I did 
10 reps at 40kg, 10 at 50, 8 at 60, 5 at 70, 3 at 75, 1 at 80, 1 at 82.5kg
I feel this will go up, next time


B. Split jerk build up to 1 rep max

3 at 40, 3 at 50, 3 at 55, 3 at 60, 2 at 65, 2 at 70, 1 at 75, 1 at 80kg


C. 3 rounds of 3minutes work, 1 minute rest of (as many rounds as possible during 3 minutes)
5 x 35kg Thrusters
7 60kg Deadlifts
9 x 20' box jumps

These are light weights for me, but became heavy very very quickly !!
1st round - 3 complete rounds
2nd round - 3 complete rounds (just)
3rd round - 2 full rounds and full thrusters and deadlifts, no jumps

This destroyed me, more than I thought it would, but I kept going through it. 
Looking forward to, today's rest day, maybe a bit of rolling, mobility though.

Plus looking forward to hearing how Reebok Crossfit Glasgow's very own Steph Dekker, gets on in Day two of Crossfit Regional Games in Denmark, she had a good 1st day, finishing it, in 16th place.
I have no doubt she'll move up that leader board today

Till next time

Craig

My first six sessions, I'm on my way

Hi Everyone

Just a quick post, to show you how my first six sessions have panned out, in case you think I've fell off the wagon, already ha ha.

SESSION 1  TUESDAY 7th May

A. Low Bar Back Squat - find 1 rep max (the heaviest weight I can squat once with)
I built up to it, like this
10 reps at 50kg, 10 at 60kg, 8 at 70kg, 8 at 80kg, 5 at 90kg, 3 at 100kg, 3 at 110kg, 2 at 120kg, 1 at 130kg, 1 at 130kg and finally 1 at 140kg.

short rest 3-4 minutes then

B. 3 sets of front squats at 80kg for 7 reps, pausing for 3 seconds at bottom of first and last rep.

short rest again, then

C. 50 Double kettlebell swings (24kg) with four 20 inch step ups, with kettlebells in rack position, every 10 swings.
This got broken down, due to being wiped out, into 30 reps, then 20.

SESSION 2 - WEDNESDAY 8th MAY

Active Recovery type session
2000metre on Rower, broke up every minute on the minute with 3 burpees !!

time taken - 10minutes 50 seconds (I'm not that good at rowing)

Then some mobility work

SESSION 3 - THURSDAY 9th MAY

A. Strict Shoulder press, again building up to 1 rep max, then doing 3 sets of 1 rep max.
This went like this
5 reps at 30kg, 5@40kg, 3 at 50kg, 2 at 60kg, 1 at 65kg, 1 at 67.5kg, 1 at 67.5kg
Shoulders were wiped by then

B. Push Press 4 sets of 3 reps - which looked like this
3reps at 60 (warm up) 3 at 70kg and 3 x 3 at 75kg

C. 5 ROUNDS FOR TIME OF
2 Wall Climbs
4 Thrusters 45KG
6 Pull ups

Time - 6minutes 42 seconds

I was shattered after this session

As we are working on a 3 day on, 1 day off program, Friday was rest day.


SESSION 4 - SATURDAY 10th MAY

Back onto legs, I will be squatting at least twice a week

A. Every minute on the minute for 10 minutes
0,2,4,6,8 minutes - 10 x 60kg squat
1,3,5,7,9 minutes - 10kcal on rower

short rest

B. Holding a 20kg plate over my head - walking lunges, 60 seconds on, 30 seconds rest, 4 rounds, keeping a note of lowest score, it looked like this
1st - 28, 28, 26, 20 

Rest

C. 3 x 400 metre runs, fast as I could 
times looked like this 1st 1:10, 2 minute rest, 2nd 1:10, 2 minute rest, 3rd 1:09

This sessions was a lot harder than I was anticapating.

SESSION 5 - SUNDAY 11th MAY

50 pull ups, or as Iain said 'just' 50 pull ups, anyway I wanted, as long as it took. Pull ups is something I need to work on and leave out a lot, because I am not very good at them, another benefit of a good program, makes you work on your weaknesses.

I decided to break it up with Kettlebell presses added in too.

I did this
A1. 5 Kipping Pull Ups
A2. 3 X 24 Kg press, 1 X 30Kg Press
X5
b1. 5 x negative pull ups
B2. 3 X 24 Kg press, 1 X 30Kg Press
x5


SESSION 6 - MONDAY 12th MAY

A. 21-15-9 of 
Power Cleans 50 KG
Hand Release Press Ups
so, 21 of each exercise, then 15, then 9, as fast as you can

Time - 5:35

2 minutes rest, then

21-15-9  of

Thrusters at 30kg
Kettlebell Swings (to overhead)at 24kg

Time - 6:16

Rest, then
50 ab wheel roll outs 

This is the first time I have done the 21-15-9 protocol and definitely, went off way to quickly, completely wiped myself out.making both session harder than they should've been, LESSON LEARNED.


So, definitely, getting into it now, nearly said enjoying it, but that would be a lie ha  ha, enjoy it, once its over, not during !!!

I will, be updating on a more regular basis, but I have been busy this week, with my other duties at Reebok Crossfit Glasgow, which is Rig painter and builder.

For those that don't know, Iain and Gavin have been upgrading the box, since the start of the year, with the new (designed by them) rig, being the final part of the job, doing most of it themselves, I have been lending a hand when I can, which is all part of the community spirit, within Glasgow Crossfit and we have seen a few people, joining in when they could too.
The whole place, must easily, be one of the top training facilities in the country, definitely in Glasgow, so if you live in Glasgow and haven't visited, get yourself down there.
I will get some photos, to show you.

Away to relax for the night now.


Be back soon

Craig


Speak soon

I'm back and this time, we are prepared and on the program

Hi Everyone (remember me ?)


Been a while, since I posted anything and that is down to just one thing - Laziness !
Yes, I've let myself and my training slip, during the Crossfit Games and since they have finished, I found myself, slipping further into a circle of uninspired and procrastination (mostly the latter) towards my training.

Yes, I was still going down to Reebok Crossfit Glasgow, most days, yes I would still do some kind of 'workout' but mostly I was lucky if I was even reaching a, going through the motions stage.

So, something had to be done, this was where I called upon the services and knowledge of Reebok Crossfit Glasgow's very own Iain Barbour.

We discussed, the what's and whys of my lack of purpose and motivation and decided that a dedicated, personalised program was the way forward, based on getting my general fitness and strength up, while improving my overall Crossfit skills.

So from three days ago, I have been receiving my program, for that day and heading down to the box and getting it done.

So far, so good, although, I feel I am a little (or even a big) bit behind where my fitness usually is !

Following a program, designed for you is so beneficial, in several ways.
It gives you a progressive, trackable schedule to follow, incorporating those exercises and body parts, that you may avoid if you're doing your 'own thing'.
For me, it gives me accountability to myself and Iain, we both know what's to be done that day, if I don't do it, I need a very good reason (or a note from my Mum) as to why not.
It can be tailored as I go, if things progress, faster or slower than anticipated.

With this new found, accountability and inspiration, you guys will see me posting a lot more too, I'll put some sessions and my progress as I go.


Just a short post today, but as I say, expect a lot more to come, as I set of on this journey, this time with real purpose.

Be back soon
Craig