My crack at crossfit

DamienH

Wednesday, 18th June
There was a workout posted up in the gym today so I did that. They were originally all 100s so I cut the upperbody ones to fifty. The gym was only open for another 45 and I didn't fancy my chances with the full 100s.

All of these were done with the 16kb
100:
Swings
Left arm Swings
Right arm swings
Done after 8:36

50:
Right Snatch
Left Snatch
Done after 16:44

Left clean
Right clean
Done after 25:17

Press Right
Press Left
Finished on 32:33

I was happy with the swings and snatches, considering I don't usually use the snatch. The cleans were harder than they should of been, I enjoyed it overall though. I'll do this once a month from now on guage my progress with the bells. Below 30 next time...

DamienH

Monday, 22rd June
Back at home now so hopefully I can get a bit stronger.
Starting a new wave of PTTP today.
Deadlifts
120,
107.5,
97.5 (10 sets)

Side Press
20
16(kb)
14(db) 15 sets

Bit crap to be doing such low weight but it'll soon start getting rough.

DamienH

Tuesday, 23rd June
Deadlifts
122.5
110

Side Press
20
16(kb)

Did 13 swings a minute for 13 minutes with the 32kb.
Did 5 minutes TGU with the 24kb, not continuous but pretty good... rested for about 50secs in total I'd say

DamienH

Wednesday, 24th June
Deadlifts
125
112.5
8 sets of 100

Side Press
22.5
18
10 sets of 16

Going to try and get back in there today, holidays at the weekend

DamienH

Monday, 06th July
Deadlifts
127.5
117.5

Side Press
22.5
20
Did sets with the 17.5 db for half an hr. Don't know how many I did but it was plenty.

Did a few sets of lying leg raises aswell, 5x5 I think.

Practiced get-ups with a 35kg sandbag that I found lying around the gym. A bit different but it was okay.
Really happy to be back into the swing of things now, felt great today.

DamienH

Wednesday, 08th July
Deadlifts
130
120

Side Press
25
22.5

No other work, going to do more today now when I get in there.

DamienH

Thursday, 09th July
Deadlifts
132.5
122.5

Side Press
25
22.5

“That’s a Ridiculous Weight” from crossfit.ie
15 Dumbbell Snatch Right Hand
15 Dumbbell Push Press Right Hand
15 Dumbbell Snatch Left Hand
15 Dumbbell Push Press Left Hand
Run 300m
12 Dumbbell Snatch Right Hand
12 Dumbbell Push Press Right Hand
12 Dumbbell Snatch Left Hand
12 Dumbbell Push Press Left Hand
Run 300m
9 Dumbbell Snatch Right Hand
9 Dumbbell Push Press Right Hand
9 Dumbbell Snatch Left Hand
9 Dumbbell Push Press Left Hand
Run 300m

instead of a dumbell I used the 16kb. My timing screwed up a bit but it's was definitely sub 10 mins, more around the 9 mark I think. Snatches were flying up aswell so I was happy, didn't have to stop once on presses or snatches. As usual, the running was ****e.

Finished off with 15 mins of stretching, felt good.

DamienH

Monday, 13th July
I had twenty minutes in the gym today just before work, cutting it fine.

Deadlifts
135,125

Side Press
27.5,25

Side press is a good laugh, love it.

DamienH

Tuesday, 14th July
Deadlifts
137.5,127.5

Side Press
27.5,25

Had to cut it short again today because of work, gotta get the timing right. Side presses are getting really heavy now on the negative so I think I'll just do the 30 tmrw, it'll go up alright. Deadlifts are starting to get heavy now aswell.

DamienH

Friday 17th July
I couldn't make it to teh gym for the past few days so I did some stuff on the pitch where I work. At least 15 sets of pushups, some on fists and some with my feet well elevated. Did some lyingleg raises aswell, I tried them off the goal post and I nearly got them into the L-seat position so they're getting better. Burpees were in there aswell same with cross pitch sprints. Even did a couple of TGU with empty kegs for a bit of fun. Feeling pretty sore today, burpees always manage to give me pains in some strange places. Back to the gym tmrw anyway hopefully.

DamienH

Tuesday, 21st July

Deadlift
142.5

Side Press 30

TGU with the 32kb

10 Snatches
10 Burpees
9 Swings (32kb)
9 Burpees
8 Snatches
8 Burpees
7 Swings
7 Burpees
6 Snatches
6 Burpees
5 Swings
5 Burpees
4 Snatches
4 Burpees
3 Swings
3 Burpees
2 Snatches
2 Burpees
1 Swing
1 Burpees
Time take: 12:02

I was pretty happy with today. Presses were good. I picked up the 32kb to see how far I'd gotten and I managed four clean presses each arm without too much fuss, I might consider doing ladders with the 32 next time. The cardio was good, everyone loves those burpees. I plan on picking up some bands aswell so that I can finally progress in pullups.

DamienH

Thursday, 23rd July
Side Press
32.5, 30

Deadlift
145.5

did some knee raises on the dip station aswell.

Delighted with today. Side press was amazingly easy, should get at least 37.5 anyway. Deadlifts were flying up... WOOOOHOOOO!!!

DamienH

Friday, 24th July
Deadlifts
147.5

Side Press
35 ( 4 with the left, 3 with the right )

TGU with kettlebells, barbells and dumbells
Lying leg raises to my head, 8 sets of 5
Knee ups 3 sets of 5

I went out last night for a few pints, wasn't hungover at all but I know I could get the side press up properly if I hadn't been drinking, will do it Monday.

DamienH

Monday, 27th july
Deadlifts
150 x 5

Side Press
35 x 5

TGU's & leg raises

100 snatches with the 16kb in 5 minutes.

Felt great today. The deadlifts flew up grand, no seconds between reps. I'd been thinking about the side press for the whole weekend, it just had to go up! I got the five with my right hand grand and then went straight over to the left hand. I had to stop on the 4th rep because my balance went off. I took five minutes rest and then tried again (Fatboy Slim - Right here right now just came on at the start.... it had to happen ) Got up to four pretty handy and the last one was a right bastard. I was just thinking tense everything, pinch your cheeks all that and it crept up.... the best I've ever felt in the gym, loved it

Time to reset the side press so I'll have a read of PTTP and see what's the best way. PB of 5kg on the press so I don't think I'm going to change anything. Deadlift PB hopefully tomorrow aswell, if I got 157.5 for five by the end of the cycle I'd be delighted.

DamienH

Monday, August 10th

I'm after buying a kettlebell to use at home so I've switched to a mainly kettlebell program, I'll stay with it for about 6 weeks.

Monday is a light day so I did 8 x (1,2,3) ladders with the 24. Swings are used a lot in this program and mondays are 50-50% intensity, time is picked at random (using dice). Six minutes, 90 swings. I stopped after about every 20.

I'm feeling pretty good after the week off so it's back into it again, gotta love excercising in the garden though.

DamienH

Wednesday, 12th August

8 x (1,2,3,4) ladders with the 24kb
120 swings in 4 and a bit minutes.

I was pretty happy with the swings, my form is good at this stage. I was surprised that I could swing it as much, I had to stop early to rush for work. Hopefully might get 200 on saturday when it's balls to the wall.

DamienH

Thursday, August 13th
Today was a variety day so I just fooled around really.
Get-ups 5x1 e/a
Windmills 3x3 e/a
Lying leg raises 2x8
High Pulls 3 x 6

DamienH

Wednesday, August 19th
10 sets of 2,3 ladders with the 24kb
10 minutes of TGUs with the 24kb
12 minutes of swinging/jogging at 6(km/hr): 20 secs swinging, 40 jogging

I've been seriously rethinking my kettlebell routine. I think I might just stick to doing the getups and swinging for the moment, while practicing my form on the clean and the snatch. I've reread enter the kettlebell and I've realised that my form could be far improved, so I plan on practicing this along with the usual windmills. I love doing the getups anyway so I like going for the ten minutes. I'm going to try and get my get-ups up to ten minutes with the 32kb and get swings/jogging up to 40/20 for 15 minutes, then see where that takes me.

DamienH

Monday, August 24th
All exercises done with the 24kb. All exercises of the same letter are supersetted together with a 1 minute rest between sets. 3 sets of each letter before moving onto the next.

A1: Squat (holding bell) 12 reps
A2: Pushups 15 reps

B1: Row 12/12
B2: C & P 5/5

C1: Windmill 5/5
C2: Lying-leg raises 6

Pretty happy with this, does it's job anyway. I'll stick at this for a month, with another combination every other day. I'm still going to keep doing the TGU's for 15 once a week. There's a corresponding interval excercise to every day aswell, it started raining outside so I'll finish it tmrw morning.

DamienH

Tuesday, August 25th.
Warmup.
Swings with the 24kb :30
Run for 1:00 @ 10 on threadmill
repeat for 7 rounds

I practiced on my kettlebell form then for about 25 mins. I managed to bottom-up press the 24 with my right and the 20 with my left, which is good since before I left Cardiff I struggled with the 16 in my right and the 12 in my left. Did a couple of standing sew-saw presses with 30kg dumbells aswell. Felt a bit different but they went up for 5 comfortable enough. Finished off with some leg raises on one of those leg raise station thingys.


More tomorrow....

DamienH

Wednesday, August 26th.
Same deal again with the supersets. Three sets of each letter with a one minute rest after each set.

A1: TGU with the 24 5/5
A2: Pullup (assisted) 6

B1: Swings 8/8
B2: Snatches 6/6

C1: Slingshot 20/20
C2: Pushups 10

This was a bastard. It took longer than I expected aswell (tgus took a while) so I had no time for intervals, but I'll do them tmrw. Felt pretty good though.

DamienH

Monday, 31st August
All done with two 16kbs.
Three sets of each letter, with a 1:00 rest after each.

A1:Squat 8
A2:Renegade Row 8/8

B1: C&Ps 8/8
B2: Leg raises 8

C: Plank for 1:00.
Got this done in 15:40, including rests.

30 C&Ps with 60kg : 2.40

Swings with the 24kb for 5 mins: 110

Monday was pretty good. Got the idea for the cleans from Hanley's log, as bad as I thought it was going to be. Going to work the planks in a bit more, felt good.

DamienH

Wednesday, September 2nd
All exercises done with the 24kb. All exercises of the same letter are supersetted together with a 1 minute rest between sets. 3 sets of each letter before moving onto the next.

A1: Squat (holding bell) 12 reps
A2: Pushups 15 reps

B1: Row 12/12
B2: C & P 5/5

C1: Windmill 5/5
C2: Plank 0:30

Then it was
Max rounds in 20 mins of
Military Press (45kg) x 7
20 Swings with the 24kb

Managed nine rounds but the presses started getting rough, I can see what a jerk or push press is doing in the original crossfit one. Might go all out for 10 on friday.

DamienH

Wednesday, September 16th
I've been away in Cardiff the past week so no training. It'll be more or less clear sailing until graduation at least. Back on a more well known program aswell, tbh I wasn't really feeling the supersets with the kettlebells. I'm going to post in fitness aswell tmrw for a bit of help, just to make sure I'm on the right track.

Today was (all for 5 reps)
Deadlift
127.5, 115

Side Press
27.5, 25

Planche Progression
Frog stand, I'd say I got about 45 secs in all spread out over a lot of sets. I think my longest time with feet off the floor was about 4 seconds. Lots of falling flat on my face but it's bound to happen. I'll stick at it anyway and see if anything happens.

Circuit
Only did two sets of this, should of done more but I'm easing into it.
Done with the 16kb
Slingshot :30 e/a
C&P :30 e/a
Swing :30 e/a
Swing (changing arm every rep) :30
Swing (two hands) :30
Rest 1:00

Good day overall.

DamienH

Wednesday, September 16th
Deadlift
130, 120

Side Press
27.5, 25

Planche progression for about 35 overall

Run 400m
10 swings with the 24kb (changing everytime)
Run 400m
10 Snatches with the 24kb
Run 400m
10 C&J with the 24kb
Run 400m
20 Swings (both hands)

Felt okay, set the threadmill at 9.1 so the run/jog was taking about 2:30. Wanted to do chinup negatives but the gym was packed so I left it off.

DamienH

Thursday, 17th September

Deadlift
132.5, 120

Side Press
27.5, 25

Then I hung off the bar raised knees and held that for 10 secs. Did that for 5 sets.
Can't wait for the side press to go up tmrw, I want to get that PB.

DamienH

Saturday, 19th September
Deadlift
135, 125

Side Press
30, 27.5

L-Seat practice
Run 200M
20 swings with 24, changing hands every time
Run 200M
20 Snatches
Run 200M
20 C&J
Run 200M
20 Swings

Did the above twice, think it took about 10/12 mins.

DamienH

Tuesday, 22nd September
Deadlifts
137.5, 127.5

Side Press
30, 27.5

Hanging tuck L 10secs

2 chinup negatives

Did 100 swings in 3:47 with the 24kb, double handed.

DamienH

Wednesday, 23rd September
Deadlifts
140,130

Side Press
30,27.5

Three sets of 2rep chinup negatives ( found the best way of doing these now in the gym so they should become a regular.)

Run 200M
20 swings with 24.
Run 200M
20 Snatches
Run 200M
20 C&J
Run 200M
20 Swings

Did the above twice, loving this so I'm going to make it a mainstay. Grand day.

DamienH

Friday, September 25th
Deadlifts
142.5, 132.5

Side Press
32.5, 27.5

2 x 3 chinup negatives

Run 200M
20 swings
Run 200M
10 jerks with a set of 24s
Run 200M
20 Squats

Did the above twice.
Everything felt good today. Deadlifts are moving up and I think I'll be able to get a new PB on the presses.