Hey Everyone
Another 3 sessions done and Iain keeps upping them, I thought it would be easy by now ha ha
The latest 3 sessions, really taxed me and pushed my limits, but I got through them, so the programming is obviously good, it always seems to be spot on, with the weight, times, volume etc, everything is doable, but only if I really work for it. I also feel i am getting better all round with my conditioning.
So here are the last 3 sessions, that took a lot to get through.
SATURDAY 27th JULY
A. 3 X 60 metre sprints, with 60seconds rest between.
B. 10 t0 1 Axle bar power cleans with 60kg, with 10 wall balls in between each round.
I wasn't too worried about this, until Nisha, told me she was nearly sick, the last time she tried this !!!!
11;50 seconds later I knew exactly what she meant, this was extremely gassy and energy zapping.
C. 5 X 40 metre sprints, with 30 seconds rest between
D. 10 to 1 Front Squats with 60kg, with 10 ab mat sit ups between each round, this happily enough was a little easier than B, but still harder than I was expecting.
TIME - 7:44
MONDAY 29th JULY
A. 10 Rounds of 5 pull ups and 10 Pistols
TIME - 8:27, with the pistols needing a lot of work
B. 5 rounds for max score
90 seconds of 300 metre row and as many squats as possible in remaining time, 2 minutes rest between rounds.
I'm not a great rower, so had to go some, to keep time down and get some squats in, although the squats became, extremely hard at about 10 (yes 10, that quickly).
This is a hard hard section
I managed - 15,15,14,12 squats
C. 3 Rounds of Pendlay row @50kg, 15 ring pull ups and 15 dips
This took, what seemed like forever, The rows were ok, but the pull ups, I had to do in sets of 3, but got through them. Eventually :-)
I couldn't feel my arms after this ha ha
TUESDAY 30th JULY
A. 14 Minute running clock, every minute on the minute, do the following
EVENS - 1 Power clean, 1 front squat, 1 jerk at 70kg
ODDS - 10kcal on ski erg (I need to break this machine ha ha)
B. 1 rep, max effort deadlift - I got up to 155kg, my PB is 170kg, but I was actually happy, to still be lifting anything, two days work were kicking in.
C. 100 overhead Lunges, with 2 x 16kg kettlebells, anytime I put kettlebells down, I had to start with 5 clean and jerks - This was harder than I thought (hoped) lets just say I did a lot more clean and jerks than I was hoping for !
And then that was it, another three days over.
I am now about three months into this, so will take some measurements etc and tell you how I feel my crossfit journey has gone so far, compared to other training methods I have used, in the next few days.
Thanks for Reading
Till next time
Craig
Wednesday, July 31, 2013
Friday, July 26, 2013
Farmers walks, Grace not once, not twice, but thrice !
Hey Everyone
Managing to keep more up to date posts, this week, for a change !
The sessions have definitely stepped up, over the last few weeks, getting tougher, but with the good programming, they are always manageable, just !!
A few tough ones this week, as you'll see now
TUESDAY 23rd JULY
A. Strict Press 1-1-1 I got up to 75kg
B. Push Press - 1-1-1 I got up to 85kg, which is roughly where I was expecting after strict press.
C. Jerk - 1-1-1 I was hoping to get up to about the 90kg mark, but only got to 75kg, my shoulders were knackered by this point.
D. 10 RFT (rounds for time) of 5 Bench press at 70kg and 2 x 15metre Farmers walks with 140kg (70kg each hand)
TIME - 15:00 exactly.
I managed this entirely unbroken, only resting at start of walks, to fix weights on handles and when turning at 15 metre mark.
This was really draining and was completely wiped after it, but pleased to go unbroken. Farmers walks are such an under rated, under utilised exercise
WEDNESDAY 24th JULY
I was very tired today, from yesterdays session, I never really had any DOM's but was fatigued and felt sluggish, through all of todays session, which was
A. 3 RFT - Row 300m, 10 Front Squats at 70kg, 10 burpees with jump over rower
TIME - 9:30
not sure what time Iain was expecting, but this felt slow, whether that was just because I felt tired, or it was actually slow, I'm not sure ? :-)
B. Individually timed rounds of
Banded sprints 2 x 15 metres
10 Pull ups
20 Overhead kettlebell swings with 32kg kettlebell
30 Squats
90 seconds rest
TIMES - 1st round - 2:35, 2nd 2:45, 3rd 2:51
C. 5 minutes of Double Unders - which in the middle of, I realised i was actually stringing a few together, then started thinking about it and got my feet wrapped round rope !! Sometimes you just need to not over think things to get them done.
THURSDAY 25th JULY
Feeling a lot more energetic today, so looking forward to todays session, until I saw it that was.
A. 5 minutes of Double Unders, which I found OK, but still not getting them consistent enough.
B. GRACE - which is one of the Crossfit girls and is 30 reps of ground to overhead with 60kg, today, I had to use an axle bar
TIME - 5:20 I broke it up into 5 sets of 6 reps, it actually felt a lot easier than the last time I did it, so another good sign, that the programming is working. I may of been able to get through it a bit quicker, but not much.
C. GRACE (yes again) this time with 2 x 32kg Kettlebells !! I honestly didn'yt think I would get through this, so dropped down to 24kg, as we never had any 28kg kettlebells.
This was still tough, as I wasn't putting kettlebells down in between reps, like I could with bar.
TIME - 3:37, - 10, 8,7,5 reps
This was a lot quicker as it was lighter and faster reps, due to not putting the bells down as much.
What then became
D. I thought I would try a few sets of 2 clean and jerk with the 32kg kettlebells, see if I could do 10 reps, but as I went through it, I decided to keep going past 10 and see if I could actually do the 30 reps.
So GRACE number 3 of the day, 15 x 2 reps at 32kg kettlebells, this was untimed, but took a lot longer than the first two, next time I will try 10 sets of 3 reps, as I now know I can do it.
Sometimes you just need to have a little more faith in yourself.
So, another 3 sessions done, they certainly come and go, very quickly and I'm really enjoying them at the moment, well once I'm through them.
This weekend is the Crossfit Games from California, so I'll be watching the top Crossfit athletes getting put through some incredibly tough sessions. If you'd like to see what the average 'WODer' aspires to then you can watch it here
http://games.crossfit.com/
Rest day today and back on it tomorrow
Till next time
Managing to keep more up to date posts, this week, for a change !
The sessions have definitely stepped up, over the last few weeks, getting tougher, but with the good programming, they are always manageable, just !!
A few tough ones this week, as you'll see now
TUESDAY 23rd JULY
A. Strict Press 1-1-1 I got up to 75kg
B. Push Press - 1-1-1 I got up to 85kg, which is roughly where I was expecting after strict press.
C. Jerk - 1-1-1 I was hoping to get up to about the 90kg mark, but only got to 75kg, my shoulders were knackered by this point.
D. 10 RFT (rounds for time) of 5 Bench press at 70kg and 2 x 15metre Farmers walks with 140kg (70kg each hand)
TIME - 15:00 exactly.
I managed this entirely unbroken, only resting at start of walks, to fix weights on handles and when turning at 15 metre mark.
This was really draining and was completely wiped after it, but pleased to go unbroken. Farmers walks are such an under rated, under utilised exercise
WEDNESDAY 24th JULY
I was very tired today, from yesterdays session, I never really had any DOM's but was fatigued and felt sluggish, through all of todays session, which was
A. 3 RFT - Row 300m, 10 Front Squats at 70kg, 10 burpees with jump over rower
TIME - 9:30
not sure what time Iain was expecting, but this felt slow, whether that was just because I felt tired, or it was actually slow, I'm not sure ? :-)
B. Individually timed rounds of
Banded sprints 2 x 15 metres
10 Pull ups
20 Overhead kettlebell swings with 32kg kettlebell
30 Squats
90 seconds rest
TIMES - 1st round - 2:35, 2nd 2:45, 3rd 2:51
C. 5 minutes of Double Unders - which in the middle of, I realised i was actually stringing a few together, then started thinking about it and got my feet wrapped round rope !! Sometimes you just need to not over think things to get them done.
THURSDAY 25th JULY
Feeling a lot more energetic today, so looking forward to todays session, until I saw it that was.
A. 5 minutes of Double Unders, which I found OK, but still not getting them consistent enough.
B. GRACE - which is one of the Crossfit girls and is 30 reps of ground to overhead with 60kg, today, I had to use an axle bar
TIME - 5:20 I broke it up into 5 sets of 6 reps, it actually felt a lot easier than the last time I did it, so another good sign, that the programming is working. I may of been able to get through it a bit quicker, but not much.
C. GRACE (yes again) this time with 2 x 32kg Kettlebells !! I honestly didn'yt think I would get through this, so dropped down to 24kg, as we never had any 28kg kettlebells.
This was still tough, as I wasn't putting kettlebells down in between reps, like I could with bar.
TIME - 3:37, - 10, 8,7,5 reps
This was a lot quicker as it was lighter and faster reps, due to not putting the bells down as much.
What then became
D. I thought I would try a few sets of 2 clean and jerk with the 32kg kettlebells, see if I could do 10 reps, but as I went through it, I decided to keep going past 10 and see if I could actually do the 30 reps.
So GRACE number 3 of the day, 15 x 2 reps at 32kg kettlebells, this was untimed, but took a lot longer than the first two, next time I will try 10 sets of 3 reps, as I now know I can do it.
Sometimes you just need to have a little more faith in yourself.
So, another 3 sessions done, they certainly come and go, very quickly and I'm really enjoying them at the moment, well once I'm through them.
This weekend is the Crossfit Games from California, so I'll be watching the top Crossfit athletes getting put through some incredibly tough sessions. If you'd like to see what the average 'WODer' aspires to then you can watch it here
http://games.crossfit.com/
Rest day today and back on it tomorrow
Till next time
Wednesday, July 24, 2013
New bars, beer kegs, but definitely no parties !
Hey Everyone
So, another 3 sessions out of the way and with this great weather, definitely a lot more sweat and breathlessness kicking in to these sessions.
These included a couple of new exercises, with some slightly unusual equipment - Beer Kegs !! but sadly no beer :-(
Here they are :-
FRIDAY 19th JULY
A. 1Rep Max Bench Press - I got up to 90kg, a 5kg improvement on my PB, tried 95kg, 3 times, but wasn't happening. Getting closer to 100kg though, so reasonably happy.
B. 3X3 Weighted Pull Ups, I used a 10kg weight vest, which proved tough enough
C. 3X 3 Weighted Dips, again I used the weighted vest.
D. 3 X 3 Slow as possible negative pull ups, holding the first rep, at the top, for 30seconds. I did mange the 30 seconds, but I wouldn't say the rest of that rep or the other two were all that slow, very tough exercise.
E. Death by Burpees, this is a much fun as the name suggests.
Every Minute, on the minute you do burpees, starting at 4 and adding 1 rep every minute, until you can't do anymore. Having done 15 in less than a minute, last week, I was expecting to get to at least 10 reps, I got to 9 !! Its amazing how quickly this tires you out, although once I added them up, I realised I had done 39 burpees, so not too bad.
SATURDAY 20th JULY
A. 3 X 5 Camber bar back squats, this was new to me, so never had any idea how the weight would go, for those of you, that don't know what a camber bar is, here is a wee video
https://www.youtube.com/watch?v=22gUsNE3S9w
I managed to get up to 100kg for 5 reps and felt I was getting a good depth, using this bar and it definitely kept me more stable and upright.
If you move too far forward with this bar, the weights move forward and knock you off balance.
I then had to end Saturdays session as, the Reebok Crossfit Glasgow box was having their AGM, which I had forgotten about - D'oh !!!
I was meant to do
B. 9-7-5 beer keg cleans and keg squats
C. 100 banded good mornings, stopping once the pace slowed, then going again until 100 were done.
SUNDAY 21st JULY
Having spoken to Iain, we came up with a combination of Saturdays and Sundays sessions, so a little bit extra work for me today.
A. 9-7-5 Beer Keg cleans and Sandbag squats.
Using a beer keg, filled with water, about 50 - 55kg, Iain should me the technique for getting it from the ground, up onto my shoulder, a very awkward movement, but its meant to be, and is used in strongman competitions.
The sandbag I used was about 35kg and sat on one shoulder as I squatted.
The cleans took a bit of getting used to and the whole thing took longer than expected
TIME - 9:05
B. 60 Metre 50kg sled pull, 400 metre run, 60second rest, 60 metre 50kg sled drag, 30 x 32kg Russian swings
This sounds quite light, but the sled doesn't slide over the matted floor very easily, so was tough test, plus the fact I completely forgot about the 60 second rest !!
TIME - 7:45
C. 100 Banded Good Mornings, keeping fast pace, I did 50, 30, 20
Another 3 days done and feeling good about them, not at the time though ha ha
I would also like to mention the AGM, which I attended, along with a lot of the members, this was something Iain and Gavin decided would be good for members, to see how far the box has come already, in just 2 years, plus how far they hope to go in the future.
Even in the short space of time I have been going, I have noticed huge differences, loads of new equipment, a new layout, a new rig.
It is brilliant to see people dedicated to making their gym/box the best they can and I think you'd struggle to find a better place to train anywhere.
And its just about to get a whole lot bigger :-)
Till Next Time
Craig
So, another 3 sessions out of the way and with this great weather, definitely a lot more sweat and breathlessness kicking in to these sessions.
These included a couple of new exercises, with some slightly unusual equipment - Beer Kegs !! but sadly no beer :-(
Here they are :-
FRIDAY 19th JULY
A. 1Rep Max Bench Press - I got up to 90kg, a 5kg improvement on my PB, tried 95kg, 3 times, but wasn't happening. Getting closer to 100kg though, so reasonably happy.
B. 3X3 Weighted Pull Ups, I used a 10kg weight vest, which proved tough enough
C. 3X 3 Weighted Dips, again I used the weighted vest.
D. 3 X 3 Slow as possible negative pull ups, holding the first rep, at the top, for 30seconds. I did mange the 30 seconds, but I wouldn't say the rest of that rep or the other two were all that slow, very tough exercise.
E. Death by Burpees, this is a much fun as the name suggests.
Every Minute, on the minute you do burpees, starting at 4 and adding 1 rep every minute, until you can't do anymore. Having done 15 in less than a minute, last week, I was expecting to get to at least 10 reps, I got to 9 !! Its amazing how quickly this tires you out, although once I added them up, I realised I had done 39 burpees, so not too bad.
SATURDAY 20th JULY
A. 3 X 5 Camber bar back squats, this was new to me, so never had any idea how the weight would go, for those of you, that don't know what a camber bar is, here is a wee video
https://www.youtube.com/watch?v=22gUsNE3S9w
I managed to get up to 100kg for 5 reps and felt I was getting a good depth, using this bar and it definitely kept me more stable and upright.
If you move too far forward with this bar, the weights move forward and knock you off balance.
I then had to end Saturdays session as, the Reebok Crossfit Glasgow box was having their AGM, which I had forgotten about - D'oh !!!
I was meant to do
B. 9-7-5 beer keg cleans and keg squats
C. 100 banded good mornings, stopping once the pace slowed, then going again until 100 were done.
SUNDAY 21st JULY
Having spoken to Iain, we came up with a combination of Saturdays and Sundays sessions, so a little bit extra work for me today.
A. 9-7-5 Beer Keg cleans and Sandbag squats.
Using a beer keg, filled with water, about 50 - 55kg, Iain should me the technique for getting it from the ground, up onto my shoulder, a very awkward movement, but its meant to be, and is used in strongman competitions.
The sandbag I used was about 35kg and sat on one shoulder as I squatted.
The cleans took a bit of getting used to and the whole thing took longer than expected
TIME - 9:05
B. 60 Metre 50kg sled pull, 400 metre run, 60second rest, 60 metre 50kg sled drag, 30 x 32kg Russian swings
This sounds quite light, but the sled doesn't slide over the matted floor very easily, so was tough test, plus the fact I completely forgot about the 60 second rest !!
TIME - 7:45
C. 100 Banded Good Mornings, keeping fast pace, I did 50, 30, 20
Another 3 days done and feeling good about them, not at the time though ha ha
I would also like to mention the AGM, which I attended, along with a lot of the members, this was something Iain and Gavin decided would be good for members, to see how far the box has come already, in just 2 years, plus how far they hope to go in the future.
Even in the short space of time I have been going, I have noticed huge differences, loads of new equipment, a new layout, a new rig.
It is brilliant to see people dedicated to making their gym/box the best they can and I think you'd struggle to find a better place to train anywhere.
And its just about to get a whole lot bigger :-)
Till Next Time
Craig
Thursday, July 18, 2013
Benching, Tyre flips, kettlebells and sprints
Hey Everyone
I've had a good week, down at Reebok Crossfit Glasgow, tough, but good.
After the weekend of fundamentals, I was looking forward to getting back into my sessions. Herte are this weeks.
MONDAY 15th JULY
First day of the week and a wee surprise for me.
I, as always, started off with some mobility and SMRT ( foam rolling). During this I asked Iain, what was in store today.
"Just join in with Gavin and Steve, they are about to start a WOD"
So, next thing I know, I've set up a bar and bench, for bench press (60kg) a 40kg kettlebell for swings and a BIG tyre for flipping !!
The session was this - 10 - 1 Bench Press, 1- 10 Kettlebell swings and 2 tyre flips.
This looks like this 10 bench press, 1 swing, 2 tyre flips, 9 bench press, 2 swings, 2 tyre flips, 8 bench press, 3 swings, 2 tyre flips, etc till I am doing 1 bench press, 10 swings, 2 tyre flips.
This was thoroughly 'tyring' (pun intended) and took me 12:38, looking back I may of been able to do the bench at 65kg, but 60kg was still hard enough and I went unbroken, so 55 reps.
My Pecs were still sore 2 days later and I have some nice bruises on my arms from flipping.
TUESDAY 16th JULY
A. 3 - 2minute 30 second rounds of 400 metre run and maximum 2 x 16kg kettlebell Clean and Jerk, with 90 seconds rest between sets.
I did - 1st -12 reps, 2nd -20 reps, 3rd -15 reps.
The first round I never went as fast as I thought on 400 meter run and never went into Clean and Jerk quick enough, the second and third rounds, as you can see, were better.
B. 15 Burpees (must be done in less than a minute) straight into
4 Rounds for time of 15 wall balls, 7 pull ups
This took me - 4:57
C. If it takes more than a minute to do 15 burpees, do a 2000 metre row - This was enough incentive to get the burpees done ha ha
WEDNESDAY 17th JULY
A. EMOM 14minutes
ODD minutes - 4 wall climbs
EVEN minutes 12 kcal on ski erg
I had to reduce wall climbs (i hate these) to 3 for last few rounds, as I was wiped, ski erg was taking 50secs, so no rest between that and wall climbs, need to work on these.
B. Death by 10 metre shuttle runs.
Starting every minute on the minute, 10 shuttle runs - 100 metres, adding 10 metres every minute, till I couldn't complete it in a minute.
I got to 16
C. 15 reps Back Squat at 85kg
D. I added this myself - Gavin was doing Death by 10 metre shuttle runs and I thought I could get past 16rounds, so joined him, I got to 17
Well, that is us up to date with sessions. I have enjoyed these 3, not at the time though :-), feel my capacity and recovery are getting much better, although some of my skills still need work, as always.
Rest day today and back on it tomorrow.
Craig
I've had a good week, down at Reebok Crossfit Glasgow, tough, but good.
After the weekend of fundamentals, I was looking forward to getting back into my sessions. Herte are this weeks.
MONDAY 15th JULY
First day of the week and a wee surprise for me.
I, as always, started off with some mobility and SMRT ( foam rolling). During this I asked Iain, what was in store today.
"Just join in with Gavin and Steve, they are about to start a WOD"
So, next thing I know, I've set up a bar and bench, for bench press (60kg) a 40kg kettlebell for swings and a BIG tyre for flipping !!
The session was this - 10 - 1 Bench Press, 1- 10 Kettlebell swings and 2 tyre flips.
This looks like this 10 bench press, 1 swing, 2 tyre flips, 9 bench press, 2 swings, 2 tyre flips, 8 bench press, 3 swings, 2 tyre flips, etc till I am doing 1 bench press, 10 swings, 2 tyre flips.
This was thoroughly 'tyring' (pun intended) and took me 12:38, looking back I may of been able to do the bench at 65kg, but 60kg was still hard enough and I went unbroken, so 55 reps.
My Pecs were still sore 2 days later and I have some nice bruises on my arms from flipping.
TUESDAY 16th JULY
A. 3 - 2minute 30 second rounds of 400 metre run and maximum 2 x 16kg kettlebell Clean and Jerk, with 90 seconds rest between sets.
I did - 1st -12 reps, 2nd -20 reps, 3rd -15 reps.
The first round I never went as fast as I thought on 400 meter run and never went into Clean and Jerk quick enough, the second and third rounds, as you can see, were better.
B. 15 Burpees (must be done in less than a minute) straight into
4 Rounds for time of 15 wall balls, 7 pull ups
This took me - 4:57
C. If it takes more than a minute to do 15 burpees, do a 2000 metre row - This was enough incentive to get the burpees done ha ha
WEDNESDAY 17th JULY
A. EMOM 14minutes
ODD minutes - 4 wall climbs
EVEN minutes 12 kcal on ski erg
I had to reduce wall climbs (i hate these) to 3 for last few rounds, as I was wiped, ski erg was taking 50secs, so no rest between that and wall climbs, need to work on these.
B. Death by 10 metre shuttle runs.
Starting every minute on the minute, 10 shuttle runs - 100 metres, adding 10 metres every minute, till I couldn't complete it in a minute.
I got to 16
C. 15 reps Back Squat at 85kg
D. I added this myself - Gavin was doing Death by 10 metre shuttle runs and I thought I could get past 16rounds, so joined him, I got to 17
Well, that is us up to date with sessions. I have enjoyed these 3, not at the time though :-), feel my capacity and recovery are getting much better, although some of my skills still need work, as always.
Rest day today and back on it tomorrow.
Craig
Tuesday, July 16, 2013
Watching coaches, coach and the progress continues
Hey Everyone
Sorry for the lack of posts, over the last couple of weeks, not had the best internet access, but here is all the sessions and 'stuff' I've been up to in that time.
Before I get to my actual sessions, I want to tell you about my experience at the weekend, down at Reebok Crossfit Glasgow.
It was a fundamentals weekend, where mostly new members, but exsisting members were also invited, if they wanted, got the chance to spend a few hours, each day, going over most of the 'fundamental' exercises used in Crossfit WOD's.
Now, if you're not fully aware of how Crossfit operates, this may come as news to you, but most, if not all, Crossfit boxes, will make sure every new member goes through a fundamental program, where, in small groups, or even 1:1 sessions, a coach will take you through all the technique requirements and progressions for each exercise, until you have a good understanding of each one.
At CFG, everyone must go through this, even if you are a seasoned gym goer.
As I said before, Iain and Gavin, decided to have a larger group involved over two days, but bringing in all the CFG coaches to ensure everyone was getting proper advice and instruction.
I was lucky enough to be allowed down to watch.
Here is Steph, taking members through a mobility/warm up session, there was about 20 members and 10 coaches, so about 1:2 a brilliant ratio for proper coaching.
Watching quality, top coaches (of which Reebok Crossfit Glasgow is fortunately blessed with several) coach, is something I love doing, as I learn so many skills, teaching points, remedial drills, progressions etc, which I can then put into not only my own training, but use with my Personal Training clients too.
No matter what you do in life, when you want to learn something, always try and learn from top people in that field, this weekend, I definitely did that.
So thanks to Iain, Gavin, Steph, Kirk, Anne, Nisha, Laura, Craig, Alex and Dougie
Anyway back to my sessions and when I last posted, i was on a 2 day rest, here's what followed
FRIDAY 5th JULY
A. Kettlebell snatch (20kg) Tabata set - 20 seconds work, 10 seconds rest for 8 rounds, I did 10 snatches each round, but think a 24kg would be more effective for me
B. Back Squat 5x5 - I built this up to 5 sets at 110kg
C. 100 Ab mat Sit ups - I did 4 sets of 25, with minimum rest between
SATURDAY 6th JULY
A. EMOM (Every minute on the minute) for 20 minutes - 1 clean, 1 hang clean, 1 Jerk, building up the weight for first 10 minutes, then sticking to same weight.
I got up to 65kg, but looking back should probably of used 70kg.
B. 3 rounds for time of - 5 Pullups, 10 Axle bar deadlifts at 70kg, 15Kcal Row - TIME - 5:34, I was hoping for sub 5 minutes
SUNDAY 7th JULY
A. Bench Press 3-3-3 Narrow Grip - I got up to 80kg, then normal grip 3-3-3 again I got up to 80kg.
B. 4 rounds for time of 20 Double Unders and 15 back extensions - TIME - 4;38
C. 3 sets of 3 each side Turkish Get Ups I used a 24kg kettlebell, tried with a 32kg, but only got 1 each side, this is a new target for TGU's 3 x 32kg
TUESDAY 9th JULY
A. For Time
50 Double Unders
40 Kb Swings (24kg)
30 Wall Balls
20 Dips
10 Pull Ups
TIME -7:30
B. Maximun reps of ground to overhead with 50 kg - I got 21 reps
C. 3 minutes of 5 pull ups, 10 press ups and 15 squats - I did 4 rounds
WEDNESDAY 10th JULY
A. 3-3-3-2-2-2 pause at the bottom for 3 seconds Front Squats - I got up to 3's - 90kg, 2's 100kg, it is amazing the effect pausing at the bottom of each rep had on my squats.
B. 5 sets of 5 Toes to bar, straight into 30 seconds L-hang from bar - I adapted this to knee bend hang from bar
C. 7 minute EMOM - 10 Double Unders - this is to get my double under technique better.
D.10 minute AMRAP ( as many rounds as possible) of Axle Bar Zercher carry - 15 Metres at 70 kg after picking it up with Zercher deadlift (horrible) then 9 bar burpees - I managed 6 rounds
FRIDAY 12th JULY
A. 3 rounds for time - 20 Burpees, 20 pistol Squats, 20 toes to bar TIME - 14:04
B. For Time - Banded Sprints 2 x 15 metres, 15 x 2 x 24kg kettlebell swings, 30 seconds rest - TIME - 3:59. This was horrendous !!
I will fill in this weeks, tomorrow, as I sure you're fed up reading sessions by now.
I will try and keep these more regular, sorry :-0
Craig
Sorry for the lack of posts, over the last couple of weeks, not had the best internet access, but here is all the sessions and 'stuff' I've been up to in that time.
Before I get to my actual sessions, I want to tell you about my experience at the weekend, down at Reebok Crossfit Glasgow.
It was a fundamentals weekend, where mostly new members, but exsisting members were also invited, if they wanted, got the chance to spend a few hours, each day, going over most of the 'fundamental' exercises used in Crossfit WOD's.
Now, if you're not fully aware of how Crossfit operates, this may come as news to you, but most, if not all, Crossfit boxes, will make sure every new member goes through a fundamental program, where, in small groups, or even 1:1 sessions, a coach will take you through all the technique requirements and progressions for each exercise, until you have a good understanding of each one.
At CFG, everyone must go through this, even if you are a seasoned gym goer.
As I said before, Iain and Gavin, decided to have a larger group involved over two days, but bringing in all the CFG coaches to ensure everyone was getting proper advice and instruction.
I was lucky enough to be allowed down to watch.
Here is Steph, taking members through a mobility/warm up session, there was about 20 members and 10 coaches, so about 1:2 a brilliant ratio for proper coaching.
Watching quality, top coaches (of which Reebok Crossfit Glasgow is fortunately blessed with several) coach, is something I love doing, as I learn so many skills, teaching points, remedial drills, progressions etc, which I can then put into not only my own training, but use with my Personal Training clients too.
No matter what you do in life, when you want to learn something, always try and learn from top people in that field, this weekend, I definitely did that.
So thanks to Iain, Gavin, Steph, Kirk, Anne, Nisha, Laura, Craig, Alex and Dougie
Anyway back to my sessions and when I last posted, i was on a 2 day rest, here's what followed
FRIDAY 5th JULY
A. Kettlebell snatch (20kg) Tabata set - 20 seconds work, 10 seconds rest for 8 rounds, I did 10 snatches each round, but think a 24kg would be more effective for me
B. Back Squat 5x5 - I built this up to 5 sets at 110kg
C. 100 Ab mat Sit ups - I did 4 sets of 25, with minimum rest between
SATURDAY 6th JULY
A. EMOM (Every minute on the minute) for 20 minutes - 1 clean, 1 hang clean, 1 Jerk, building up the weight for first 10 minutes, then sticking to same weight.
I got up to 65kg, but looking back should probably of used 70kg.
B. 3 rounds for time of - 5 Pullups, 10 Axle bar deadlifts at 70kg, 15Kcal Row - TIME - 5:34, I was hoping for sub 5 minutes
SUNDAY 7th JULY
A. Bench Press 3-3-3 Narrow Grip - I got up to 80kg, then normal grip 3-3-3 again I got up to 80kg.
B. 4 rounds for time of 20 Double Unders and 15 back extensions - TIME - 4;38
C. 3 sets of 3 each side Turkish Get Ups I used a 24kg kettlebell, tried with a 32kg, but only got 1 each side, this is a new target for TGU's 3 x 32kg
TUESDAY 9th JULY
A. For Time
50 Double Unders
40 Kb Swings (24kg)
30 Wall Balls
20 Dips
10 Pull Ups
TIME -7:30
B. Maximun reps of ground to overhead with 50 kg - I got 21 reps
C. 3 minutes of 5 pull ups, 10 press ups and 15 squats - I did 4 rounds
WEDNESDAY 10th JULY
A. 3-3-3-2-2-2 pause at the bottom for 3 seconds Front Squats - I got up to 3's - 90kg, 2's 100kg, it is amazing the effect pausing at the bottom of each rep had on my squats.
B. 5 sets of 5 Toes to bar, straight into 30 seconds L-hang from bar - I adapted this to knee bend hang from bar
C. 7 minute EMOM - 10 Double Unders - this is to get my double under technique better.
D.10 minute AMRAP ( as many rounds as possible) of Axle Bar Zercher carry - 15 Metres at 70 kg after picking it up with Zercher deadlift (horrible) then 9 bar burpees - I managed 6 rounds
FRIDAY 12th JULY
A. 3 rounds for time - 20 Burpees, 20 pistol Squats, 20 toes to bar TIME - 14:04
B. For Time - Banded Sprints 2 x 15 metres, 15 x 2 x 24kg kettlebell swings, 30 seconds rest - TIME - 3:59. This was horrendous !!
I will fill in this weeks, tomorrow, as I sure you're fed up reading sessions by now.
I will try and keep these more regular, sorry :-0
Craig
Thursday, July 4, 2013
I meet Kalsu (scaled) and FINALLY get the good nutrition started
Hey Everyone
Been an interesting week, on both the training side and the food side.
Finally, managed to get myself down to the supermarket on Sunday, to stock up on healthy food supplies for the week.
Rather than, what has became the bad habit of buying meals, when i was hungry and this leading to buying anything.
It amazed me how quickly, I got there, shopped and got back to the house, plus how cheaply, roughly £20, for this wee selection.
My main aim for the first week or so, is basically cut out snacks, dairy, wheat and processed food.
Eating 3 meals a day.
I find by just eating, more vegetables, meats and fish, as natural as they come, with no batter, breadcrumbs, reconstituted etc. One of the best ways for myself, to get rid of bodyfat, gut health issues, get my sleep better, more energy, my joints feel more mobile, the list goes on.
I'm not really sticking to any 'diet plan' but have based my intake around, what is probably best known as the paleo diet, although this ahs somewhat been abused and misrepresented in a lot of places. I found my friends Stephanie's website to be full of useful, healthy information, recipes etc, go check it out
http://stupideasypaleo.com/
I definitely, don't go down the meal replacement route, a lot of these contain unhealthy ingredients, while you may lose some weight to start with, you aren't regaining health, which is what you should be aiming for.
Anyway, the first 4 days have gone really well, I did get a detox headache, from day 2 till this morning, day 4, but that has now passed (hopefully) and I am feeling my energies and body getting better already.
So, that's good incentive to stick with it.
Anyway, back to the training sessions and I got two surprises this week, one good, the other not so good :-)
First the good part, I only had to do two sessions this week, then two days rest, which was just what I needed, especially after feeling a bit crappy, with my headaches in the first few days. Thanks Iain :-)
Now to the reasons I only did two days in a row.
MONDAY 1st JULY
A. 2km Row for time, (one of my least favourite sessions) I knew I was doing this on Sunday night and was determined to break the 8 minute barrier. But on Monday morning, as soon as I started warming up, I could tell it wasn't happening today, for some unknown reason, I was feeling really lethargic, couldn't be the change diet as it had only just started that morning, so not sure what happened ??
My Time was - 8:10, which is ok, for me, but not what I wanted.
B. Added by myself, I may add, was a kettlebell clean and press ladder, using a 24kg kettlebell
You start with 1 clean and (strict) press on each arm, then 2, until you get to 5 reps, each arm, then start again from 1, with as little rest as possible, till you have done 5 rounds.
It's been a while since I have done that, was tough, but enjoyed it, not sure my shoulders did though.
TUESDAY 2nd JULY
A. 100 Thrusters at 42.5kg for time, with 5 burpees, every minute on the minute, starting with the burpees.
That's ok, I thought, that was until I got to the gym and discovered this was a crossfit WOD - Kalsu, well to be honest scaled for me, the guys weight is 60kg, the girls do 42.5kg in competitions.
Then I heard times exceeding 20 minutes to do it !!
Ah well, lest see what I can do. I had a plan, try and get 10 thrusters every round for as long as I could.
Here's how that panned out
Round 1- 5 burpees, 11 Thrusters (1 up my sleeve), Round 2-5 burpees, 8 Thrusters (1 down) after that I went into meltdown, by the time I got to 50, I had missed a round of thrusters altogether and was down to 2's and 3's.
Then stepped in Andy Watson, who shouted and pushed me, to make sure I did 5 thrusters straight after the burpees, no rest until they were done.
This was not what I wanted to hear, but it was what I needed to hear. 60, 65, 70, 75, it seemed never ending, finally I was at the last 6, as Andy no repped one of my last set, 5 burpees and 6 thrusters, done - TIME -22:43
Thanks Andy, I reckon that @abuse' ha ha saved at least 5 minutes off my time.
This was some kind of torture, my body was wrecked, especially my shoulders (who added clean and press yesterday ?)
WEDNESDAY 3rd JULY
I was not sore today (except for the headache) but my body was very tired, just get through this last session I thought, rest day tomorrow.
Down to the Reebok Crossfit Glasgow and face my session, Iain was already there, "whats in store today ?" I asked.
Stretch, Mobilise - rest was the reply - WHOOOO HOOOOO !!
2 days rest, then back on it, tomorrow, which hopefully with the new energy levels and good eating will bring greater rewards
Till then
Craig
Been an interesting week, on both the training side and the food side.
Finally, managed to get myself down to the supermarket on Sunday, to stock up on healthy food supplies for the week.
Rather than, what has became the bad habit of buying meals, when i was hungry and this leading to buying anything.
It amazed me how quickly, I got there, shopped and got back to the house, plus how cheaply, roughly £20, for this wee selection.
My main aim for the first week or so, is basically cut out snacks, dairy, wheat and processed food.
Eating 3 meals a day.
I find by just eating, more vegetables, meats and fish, as natural as they come, with no batter, breadcrumbs, reconstituted etc. One of the best ways for myself, to get rid of bodyfat, gut health issues, get my sleep better, more energy, my joints feel more mobile, the list goes on.
I'm not really sticking to any 'diet plan' but have based my intake around, what is probably best known as the paleo diet, although this ahs somewhat been abused and misrepresented in a lot of places. I found my friends Stephanie's website to be full of useful, healthy information, recipes etc, go check it out
http://stupideasypaleo.com/
I definitely, don't go down the meal replacement route, a lot of these contain unhealthy ingredients, while you may lose some weight to start with, you aren't regaining health, which is what you should be aiming for.
Anyway, the first 4 days have gone really well, I did get a detox headache, from day 2 till this morning, day 4, but that has now passed (hopefully) and I am feeling my energies and body getting better already.
So, that's good incentive to stick with it.
Anyway, back to the training sessions and I got two surprises this week, one good, the other not so good :-)
First the good part, I only had to do two sessions this week, then two days rest, which was just what I needed, especially after feeling a bit crappy, with my headaches in the first few days. Thanks Iain :-)
Now to the reasons I only did two days in a row.
MONDAY 1st JULY
A. 2km Row for time, (one of my least favourite sessions) I knew I was doing this on Sunday night and was determined to break the 8 minute barrier. But on Monday morning, as soon as I started warming up, I could tell it wasn't happening today, for some unknown reason, I was feeling really lethargic, couldn't be the change diet as it had only just started that morning, so not sure what happened ??
My Time was - 8:10, which is ok, for me, but not what I wanted.
B. Added by myself, I may add, was a kettlebell clean and press ladder, using a 24kg kettlebell
You start with 1 clean and (strict) press on each arm, then 2, until you get to 5 reps, each arm, then start again from 1, with as little rest as possible, till you have done 5 rounds.
It's been a while since I have done that, was tough, but enjoyed it, not sure my shoulders did though.
TUESDAY 2nd JULY
A. 100 Thrusters at 42.5kg for time, with 5 burpees, every minute on the minute, starting with the burpees.
That's ok, I thought, that was until I got to the gym and discovered this was a crossfit WOD - Kalsu, well to be honest scaled for me, the guys weight is 60kg, the girls do 42.5kg in competitions.
Then I heard times exceeding 20 minutes to do it !!
Ah well, lest see what I can do. I had a plan, try and get 10 thrusters every round for as long as I could.
Here's how that panned out
Round 1- 5 burpees, 11 Thrusters (1 up my sleeve), Round 2-5 burpees, 8 Thrusters (1 down) after that I went into meltdown, by the time I got to 50, I had missed a round of thrusters altogether and was down to 2's and 3's.
Then stepped in Andy Watson, who shouted and pushed me, to make sure I did 5 thrusters straight after the burpees, no rest until they were done.
This was not what I wanted to hear, but it was what I needed to hear. 60, 65, 70, 75, it seemed never ending, finally I was at the last 6, as Andy no repped one of my last set, 5 burpees and 6 thrusters, done - TIME -22:43
Thanks Andy, I reckon that @abuse' ha ha saved at least 5 minutes off my time.
This was some kind of torture, my body was wrecked, especially my shoulders (who added clean and press yesterday ?)
WEDNESDAY 3rd JULY
I was not sore today (except for the headache) but my body was very tired, just get through this last session I thought, rest day tomorrow.
Down to the Reebok Crossfit Glasgow and face my session, Iain was already there, "whats in store today ?" I asked.
Stretch, Mobilise - rest was the reply - WHOOOO HOOOOO !!
2 days rest, then back on it, tomorrow, which hopefully with the new energy levels and good eating will bring greater rewards
Till then
Craig
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