My crack at crossfit

DamienH

Tuesday, March 24th
I forgot to write up a few days but here was today
Deadlifts
135, 120, 107.5 ( 11 sets )

SOTS
27.5, 25, 22.5 ( only did 2 each arm because 27.5 was heavy, I'd say 32.5 for 3 or 4 will be the limit )

Circuit with 16kb
One Arm Swings 10/10
Double Squat 5
Double C&P 5/5
Push-ups 8

I managed 4 sets in ten minutes but it really killed me, it's all the paddy's day wrongdoing I think. Things can only ( hopefully ) get better though.

TGU with the 24kb
10 each arm

DamienH

Monday, March 30th
Deadlifts
137.5, 122.5

Sots
30 (4), 27.5

TGU's
16kb x 7 each arm
24kb x 3 each arm
32 x 2 each arm
40 x 1 on the right , left wouldn't happen.

Pullups
2 sets of 5

Pretty happy with the get ups, 30's a bit of a landmark really, gotta work on my left a bit though. SOTS is finished now for another cycle so I think I'll go back on the Military press. Some kind of conditioning workout tmrw aswell.

DamienH

Tuesday, March 31st
Deadlifts
140, 125

MP
57.5, 50, 42.5 ( 15 )

Circuit with 16kb
One Arm Swings 10/10
Double C&P 5/5
Push-ups 5

Nine sets in 20mins, gotta be going for the ten. It's my 21st birthday on friday so hopefully I can get in a good week until then

DamienH

Tuesday, April 07th
Deadlifts
142.5, 127.5
It went up nicely, hopefully can add 5 maybe even 7.5 to the record

MP
60, 55

I did 6 presses with two 16kb and then did another 6 using 40kg BB

I did about 15 TGU with the 16kb just for good measure. I forgot my stopwatch so I didn't bother with the circuit

DamienH

Thursday, April 09th
Deadlifts
145

MP
62.5, 57.5

I was knackered today for some reason so I left it at that

DamienH

Friday, April 10th
Deadlifts
147.5kg , come on 150 tmrw!

MP
65, 60, I did about 5 or 6 sets of 40kg aswell.

Circuit
Elevated Pushups x 5
C&P with the 16's x 5
Swings with the 24kb x 20
Rest 1:00

Repeat for 5.
Pretty happy with this tbh, did it's job.

Managed about 3 negatives of pullups so I was fairly happy with them.
Passed the 32 between my legs for a minute, managed a few sets of crunches and legraises also.

To finish I did 5 TGU's ea with 24 and one each arm with the 32.

Delighted with the day tbh, much better than yesterday.

DamienH

Monday, April 13th
Deadlift
150

MP
67.5

I did a few sets of pullups aswell and the presses must be helping them. I was able to do them with only 15kg of assistance so that's going the right way.

Delighted today again, 150 was the target. Resetting everything tmrw

DamienH

Wednesday, April 15th
I'm not going back to my old routine for a while, I want to do some heavy interval work first in an attempt to shift some fat. It went like this.

C&P 15secs on 15 off for 5 mins with a 16kb in each hand.
Row for 30 minutes ( think I did something like 6.5K )
Then Swings with the 24kb, one minute on one minute off.

Did streches before and after.

DamienH

Today was meant to be a light day so I mostly stuck to light rowing and did a lot of core work. Strength day tmrw

von Neumann

Hi DamienH,

I've always been curious about crossfit, I got a couple of questions........(If you don't mind).

I've always found that true progress is built one milimeter at a time. painfully slow but true. Do you think crossfit is giving you results good result for your effort?

I understand that crossfit is aiming at total fitness, but, some people are natural fast, strong, endurance, have you found it hard to tailor crossfit to your talents?

What are your goals?

Is this the best system you have ever used?

DamienH

von Neumann wrote: »

Hi DamienH,

I've always been curious about crossfit, I got a couple of questions........(If you don't mind).

I've always found that true progress is built one milimeter at a time. painfully slow but true. Do you think crossfit is giving you results good result for your effort?

I understand that crossfit is aiming at total fitness, but, some people are natural fast, strong, endurance, have you found it hard to tailor crossfit to your talents?

What are your goals?

Is this the best system you have ever used?

Hey, When I was doing crossfit I thought that it was doing it's job of increasing overall fitness pretty well, by that I mean day to day and just feeling much better. I don't play any sports so I can't say if it increased at a competitive but i'd imagine so.

TBH I didn't tailor crossfit much just because I wouldn't know where to start. Looked up the wod , scaled it and that was that.

My goal of the last few months was to increase strength which came along nicely. Now it's just to loose some fat and I've been thinking that I'll go back to crossfit in about 2 months time.

DamienH

Sunday, April 19th

Interal training today. Had a cup of coffee to wake up and then headed to the gym.

C&P with the 16's
30 secs on 30secs off for 5 mins.

Row for only 15mins because I was stuck for time, think I managed about 3.3K. I think I'm getting the hang of the rower a bit better now, I'd never used one before.

Swings with the 24kb for 10 mins, 1 on 1 off.
Stretches.

Had a pretty good session today, went well.

DamienH

Tuesday, April 21st

Deadlifts
130, 120

SOTS
22.5, 20

Pullups
Assistance @ 15kg: 2 sets of 5 @20kg 2 @ 25kg 3 sets

Situps on the decline bench with 15kg in hands
:4 sets of 5

DamienH

Monday, 27th of April
Deadlifts
132.5,122.5

Sots
25,22.5

Pullups, sets of 5 with assistance,
15,20, 25x4

Situps on decline with weigt
(17.5 x 5) x 4

DamienH

Wednesday, April 29th
Linda Crossfit
10-9-8-7-6-5-4-3-2-1 reps
40kg Deadlift
40kg Clean
40kg Overhead press

Time: 10:20

Pretty happy with this time. Some of the presses towards the end turned into push presses.

15 mins on rowing machine at a decent enough pace

5 mins of half minute intervals swinging the 24kb.

DamienH

Friday, May 1st
Deadlift
135,125

Sots
27.5,25

Situps with 17.5kg in hands
4 sets of 5

Pullups
4 sets of 5

DamienH

Monday, May 4th

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 20 reps
15 Burpees
15 Knee Ups/Sit-ups

18:37

The burpees battered me as expected, my lungs were on fire. I was planning on doing something else but went to the gym on an empty stomach ( good idea looking back ) and didn't feel up for anything else. Crossfit is hard

DamienH

Turkish Tuesdays, May 05th

Decided to do turkish get-ups all day today. Did as follows, all 5 reps without leaving the weight down, both hands.

Using a smaller than normal bar
( 4ft?? )
10kg
15kg
20kg
24kb (Kettlebell )
27kg
40kg ( 1 rep each hand )
50kg (1 rep with the right hand )

I was delighted with being able to get up to a nice weight. It feels good getting under the 50kg and getting it up there. Rest tomorrow.

DamienH

Wednesday, May 06th

Deadlifts
140, 130

SOTS
30,25

Situps

Felt battered today after the TGU yesterday, did some streches before and after so I loosened up nicely... A much needed rest tmrw

DamienH

Wednesday, May 27th
MP with the 24kb
1,2,3 ladders
7 sets
TGU 2x40 each arm
Couple of sets of pushups, planks aswell.

Thursday, 28th May
Burpees
10-9-8-7-6-5-4-3-2-1
Did them over about 11 minutes, half on 45 off

Swings with the 32kb
18 swings starting as the clock hits twelve, rest for remainder of the minute and repeat
10 sets

Did 20mins on the treadmill aswell inbetween the two excercises

Back after final exams

cardio,shoot me

been wondering where this log was.

DamienH

Sunday, May 31st
1,2,3 Ladders with the 24kb
8 sets

42kb swings, 4 sets of 8

100 Squats
50 Pushups
25 Pullups
10:00 on the nose.

If I did the crossfit type thing first it would have been a much better time.
I'm not going anywhere Cardio

DamienH

Tuesday, 2nd June
1,2,3 ladders with the 24kb
9 sets

Did TGU for 5 mins nonstop aswell, rotating hands on each one. 24 was good and I managed to keep a steady enough pace for the 5

DamienH

Wednesday, 3rd June
Tgu's all day today, a bit of recovery.
Did them with the 24kb, 32kb, 40kg dumbell, 35kg dumbell, 40kg on one of those small bars( 4ft?)42kb aswell. Felt pretty good, more presses tmrw

DamienH

Thursday, 4th June
Just did 10 ladders today with the 24kb, not too hard but just took a fair while. Practiced my skipping aswell which is getting better. I've started done about 50 leg raises (lie on the floor and raise legs up to my head (ish)) spread out through the day so hopefully my core will get a bit better, eventually want to be able to do them on the pullup bar. 2 cardio type things tmrw I think.

DamienH

Monday, 8th June
1,2,3,4 ladders with the 24kb, 4 sets
Felt pretty good. The presses are getting much easier now and my shoulders/neck are starting to show more, which is a bonus

13 swings / minute for 10 minutes with the 32kb.
Felt good, pretty knackered by the end though.

Did 5mins of burpee intervals, half a minute on half a minute off.
Practiced snatches aswell plus stretches and skipping between pressing sets.

DamienH

Forgot, weighed myself after finishing up in the gym and I was 118.5kg. Pretty happy, keeping carbohydrate intake down as well during the day, I'm thinking about starting the anabolic diet so I'm going to taper off the lovely little carbs .

DamienH

Wednesday, 10th June
1,2,3,4 Ladders with the 24kb , 5 sets

Did a set of 5 leg raises after each set of presses.

7minutes of 15 swings a minute with the 32kb.

Did my first ever chinup today, I was delighted Admittedly it was a jumping chinup but I don't care, even got a congratuations from someone in there after I told them it was my first. It was my goal about November to be able to do one by summer so I guess you could so I got it. I did 7 of these in all because I can only do one at a time. Going to do them every time i'm in the gym from now on. I hadn't done any chinups properly in age so I think it's down to me really concentrating on using my lat on the negative of the press, I usually hit the muscle every so often to make sure it's tense. Chin above fists and everything, fecking delighted


edit: Weighed myself again after, 118kg. Eating very well now and managing to cut out all carbs after 8/9 ish aswell

DamienH

Thursday, June 11th
Get-ups
10 e/a with the 24kb
5 e/a with the 32
3 e/a with the 40

Did 6 sets of 5 rep leg raises
Manged to knock out another 5 jumping chinups aswel, did one and then took a rest.

DamienH

Monday, 15th June
Ladders 1,2,3,4 with the 24kb
6 sets

8 jumping pullups
4 sets of lying leg raises
3 sets of knee raises on a pullupbar
2 1:00 planks

Weight was around 118, a few hundred grammes below I think.