Sorry, I have been lazy over the last week or so, but only on the Blogging front.
I have been through 2 more, 3 day blocks and still alive, so that's 1 good sign.
So, for all you guys that like to keep up to date with my progress, you'll love this post, as it has my last 6 sessions in it.
TUESDAY 18th JUNE
A. 1RM Back Squat
I was hoping to get past my squat sticking point of 140Kg, here's how it went
10 reps at 60kg, 5 at 80kg, 3 at 110kg, 2 at 120kg, 1 at 130kg, 1 at 135 kg, 1 at 140kg, then a fail (just) at 142.5kg, so no new PB, but at least no step back either
B. 12 min AMRAP
10 X 70Kg Bench Press (heavy for me)
20kcal on Ski Erg
- Managed 4 complete rounds, this was surprisingly tiring, very very quickly
C. 3 minutes Max effort burpees - TOTAL - 38, which I was just happy to get through ha ha
WEDNESDAY 19th JUNE
A. Strict Press - 2RM
I did - 5 reps at 40kg, 4 at 50kg, 3 at 55kg, 2 at 60kg and 3 x 2 at 65kg
B. EMOM for 10 minutes
1 x Power Clean, 2 x Hang Clean, starting at 50kg adding weight aqs I went, but focusing on technique, so not going overly heavy
= 2 rounds at 50kg, 3 at 55kg, 4 at 60kg and 1 at 65kg, keeping weight down, but still a working weight, definitely helped my movement and technique.
C. 3 Rounds For Time
1 block run (400metres)
15 x 60kg Push Press (only allowed to put bar down once during this)
TIME = 10:32
I did the 1st round unbroken and the 2nd and 3rd rounds 10 +5 Push press
THURSDAY 20th JUNE
A. Row 2 Km for time, I wanted to get under the 8 minute barrier - TIME 8:08, not what I hoped, but still about 25 seconds of last attempt
B. Strict pull ups - 3 x 5, I managed 5,5 and then 3 in last set. Pull ups is definitely one of my biggest weaknesses.
C. 3 X 9 Negative chin ups (harder than I thought it would be)
D. 3 X 12 Body weight rows on rings, I did 12, 10+2, 10 +2
E. 50 GHD sit ups, which I broke into 5 sets of 10
FRIDAY 21st JUNE
Was rest day, but I had agreed to help Iain and Gavin in the gym, with maintenance day, which for me lasted from 10am-10pm, although those two, were in from 6am - 11:30pm. This was a very long but productive day, although cleaning, stripping down and greasing Olympic bars is one of the worst jobs I have ever done (very tedious). some painting, some rearranging equipment and the box was looking amazingly tidy and BIG. As you can see
The second photo was taken about 10pm, a long day !!
SATURDAY 22nd JUNE
Was meant to be back to a day 1, but my body was saying 'No, I'm too tired' so just did a bit of mobility and more painting in box.
SUNDAY 23rd JUNE
Back on it today, even though I had a 'slight' hangover, as I definitely didn't want to have a 3 day break,
there was a brilliant atmosphere in the Reebok Cerossfit Glasgow, as Iain and Gavin had organised a team WOD and the CFG members had turned up in numbers.
I did a little bit of judging/spotting for one heat and then once everyone had finished set about my own personal task, which looked like this
A. EMOM - 10minutes
1 Deadlift, 1 Clean, 1 Hang Clean, 1 Front Squat (pause at bottom)at 60kg, hangover prevented me going heavier!!!
B. With same weight, 3 x 10 Sumo stance straight leg deadlifts
C. 50 X 2 X 16Kg kettlebell swings to eye level, any time I stopped I had to do 3 30' box jumps, I managed 40swings, 3 box jumps and 10swings
To be honest, I remember very little about this session, I just went in and did it, went home and let my hangover ease off.
MONDAY 24th JUNE
A. For Time
10 to 1, so 10 reps of both exercises, then 9,8,7 etc down to 1
Toes to bar and Hand Release Press Ups
Toes to bar is something I have struggled with before, but sailed through the first set, 'wow, I've finally got these nailed' I thought to myself, this soon wore off as I started the next round !!
TIME - 6:14
B. 5 X 2 minute AMRAP, with 3 minutes rest between rounds of
325m Row and max effort Front Squats at 60kg
I completed 8,8,7,7,7 squats, as always this was a bit tougher than it looked on paper.
TUESDAY 25th JUNE
I am introduced to another of the Crossfit ladies - CINDY - a 20minute AMRAP of
5 Pull Ups
10 Press Ups
15 Air Squats
I decided to use a band to help with my pull ups, as In really wanted to do this unbroken and felt if I did unassisted pull ups, I would be struggling after 4-5 rounds.
I managed 17 rounds, which I was pleased with, as I went unbroken and didn't really rest between exercises.
This gave me (i feel) a better understanding of how it would feel to keep moving throughout the 20 minutes, rather than standing looking up at the pull up bars for a long time.
And that is that, another productive, in several ways, week or so, down at Reebok Crossfit Glasgow.
If you live in Glasgow and are looking for something to boost your training, whatever sport you do, I can't praise this place, the coaches and the members enough.
The coaches are determined to improve, upon and already outstanding facility, constantly bringing in new equipment, new WOD's, coaching everyone to better levels of performance, while the programming for individuals and Group WOD's is of the highest standard.
While the members, create a very special atmosphere and welcome any one, whatever level they are at, into the box, with everything from a hello, to some helpful tips along the way.
Come and have a look, you may be surprised what a bit of quality coaching and community spirit will do for your fitness and training.
Till next time
Craig
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