TUESDAY 27TH JAN

WARM UP VARIOUS HOLDS AND STRETCHING

WOD   40 KB SWINGS [44LB]        30 KB’S                 20 KB’S
          20 BODY BLASTERS           15 B/BLASTERS         10 B/BLASTERS
          40 PUSH UPS                 30 PUSH UPS           20 PUSH UPS
          20 DIPS                       15 DIPS               10 DIPS
TIME:16:23

GOOD FUN, VERY COLD TO-DAY BUT THIS SOON GOT ME SWEATING AND WORKING OUT IN A T-SHIRT IN MINUS 5
NO TRAINNING ON A WEDNESDAY FOR THE NEXT COUPLE OF YEARS AS I’M GOING BACK TO SCHOOL TO GET ME AN MCIOB IN CONSTRUCTION,

monday 25 jan

FAST WARM UP 250 RUN ,10PRESS UPS 20 SQUATS 5 PULL UPS

WOD   200M ROW
        20 SUM HIGH PULLS   [90#]
        200M ROW
        20 THRUSTERS
      200M ROW
      20 SQ CLEANS
      200M ROW
      20 PUSH PRESS
      200M ROW
      20 PULL UPS [10 DEADHANGS]
      200M ROW

TIME 16:24
  YES BEFORE ANYONE TELLS ME I DIDN’T DO THE SNATCHES,WELL I DID BUT ONLY OLY BAR SO THEY DON’T COUNT,I HATE THESE BLOODY THINGS AND SO DOES MY RIGHT KNEE,SO I FIGURE IF IT HURTS THAT MUCH IT AIN’T GOOD,I GO THROUGH THE MOVEMENT BUT AS SOON AS I TRY TO PUSH THROUGH WITH WEIGHT THEN OUCH,WHEN THESE TURN UP IN THE WOD I USUALLY DO NO WEIGHT OR SUBSTITUTE

FRIDAY WAS MY REST DAY

SATURDAY 23RD JAN

  150 PRESS UPS MIXED WITH POWER THROWS ON THE SMITH

20MIN SPRINT WALKS

DONE

THURSDAY 21ST JAN

SHOULD HAVE BEEN A REST DAY AND I NEEDED IT,LUCAS WAS UP ALL NIGHT,TEETHING,BUT THE NIGHT WAS VERY CRISP AND REFRESHING SO I GRABBED THE DOG FOR A WALK AND SUB-CONCIOUSLY PUT ON MY RUNNERS AND FOUND MYSELF DOING 20MINS OF FART-LEK ,EVERY POST NO MATTER HOW FAR APART I EITHER WALKED ,JOGGED OR SPRINTED LIKE THE DEVIL HIMSELF WAS AFTER ME, AND I BLOODY WELL LOVED IT

                      HAH

WEDNESDAY 20TH JAN

VARIOUS HOLDS AND STRETCHES TO WARM UP

  WEIGHTED DEADHANG PULL UPS   3,3,3 WITH 30LB
WOD “DT”
    5X     DEADLIFT X 12 [170LB]
          HANG CLEAN X 9 120LB
        PUSH PRESS X6   120LB
  TIME 12:24
  CRYING LIKE A BABY

warm up 400m run
          one arm hangs
          hspu holds

WOD     6X 1MIN ROW SPRINT WITH 2 MIN REST

  TOTAL METRES 1766

THIS WAS SURPRISINGLY GOOD FUN…....

Monday 18th jan

WOD   800M ROW
        5X 12 JERKS[120LB]
            24 PUSH UPS [EACH ROUND DIFFERENT HAND POSITIONS]
        800M ROW
TIME 21MIN
TOTALLY KNACKERED ARMS WERE TIRED VERY ENJOYABLE IN A VERY SADISTIC WAY

FRIDAY 15 THE REST DAY FRIENDS VISITING
SATURDAY 16TH REST

  SUNDAY 17TH JAN 10

  STRETCHEY WARM UP WITH KICK BOX MOVES

WOD   3X 8OOM
          8 DEADLIFT[231LB]

TIME: 17:12

COOL DOWN AND SOME YOGA[NOT ALOT]

thursday 13th jan 10

nice stretchy warm up in the house it’s minus 7 in the garage

wod[in -7]

  21,15,9
  close hand push ups
  h/s push ups
  dips

time 6:29

sweet baby jesus, i can’t feel my triceps,can’t feel my arms wot the f*&%,i was down to three sets of three on the dips

Tuesday 12th Jan 10

3x   400m row
      50 sit ups
      25 kte

time:18 24

this felt very slow the rows were easy but i haven’t done large sets of sit ups for a while and it showed
and it hurt,something to work on

wednesday 13th jan 10

roving bear complex
for those not familiar with this tortu…....oops sorry i mean wod it’s
  4 walking lunge
  7 cleans
  4 walking lunge
  7 front squats
  4 walking lunge
  7 push press
  4 walking lunge
  7 split jerks
repeat 5 times use a weight of your choice in dumbell form

i used 32lb and a time of 15 min my legs are on fire[theres a song there somewhere]

Sunday rest day

monday 11th jan 10
warm up 400m row and dynamic stretches

amrap in 20

  5 very strict pull ups
  10 very strict push ups on paralettes
  15 very strict o/h squats [just 20kg oly bar]

12 rounds
loads of stretching cool down

did this over a year ago and just pvc bar and did 10 rounds,so happy with this

friday rest day friends came round so chilled out

saturday 9th     squats   10,8,6,4,3,3,2,2,1,1
started quite light and very strict,concentrated on form

ended on 110kg

  enjoyed this legs bolloxed,did loads of yoga stretches

6/1/10

L-PULL UPS   5X 5 VERY STRICT,SURPRISED MYSELF THAT THESE SEEMED EASIER THAN USUAL,
              3X20” ONE ARM HANGS
  ASSORTED ARCH HOLDS,BELLY DOWN AND BELLY UP

LOADSA STRETCHES

THE WEATHER HERE IS AT -8 SO A BIT NIPPY,AND I KEEP FORGETTING TO PUT ON THE GLOVES BEFORE I PICK UP THE OLY BAR,ONE OF THESE DAYS I WON’T BE ABLE TO PUT IT DOWN AGAIN
FEELING TIRED BUT OK,THE BODY HAS THAT NICE ACHEY FEELING

DEBS[MY LOVELY WIFE] IS NOW BACK TRAINING HARD AFTER HAVING A C-SECTION ONLY 9 WEEKS AGO,AND SHE IS DOING INTERVAL RUNS ALREADY….........AND IS LOOKING AT HER FIRST CROSSFIT ROUTINE FOR NEXT WEEK…........VERY PROUD OF THIS LOVELY LADY

5/1/10

4 x 5reps chest press with d/b 32kg,couldn’t go to heavy haven’t got a spot,so superset with body weight flyes,to add intensity

  10,9,8,7,6,5,4,3,2,1,    K T E
                          DIPS
                          60 ASSORTED KICKBOXING MOVES ,,PUNCHES ,KICKS BLOCKS ETC FAST AS POSS

  DO THE REPS OF THE DIPS KTE’S THEN 60 OF KICKBOX STUFF THEN 9 OF AND 60 ,8 OF AND 60 ETC

  TIME: 14:08

COUD HAVE GONE ABIT QUICKER BUT WAS HAPPY WITH THE RESULT,AND YES I FEEL LIKE I’VE BEEN KICKED UP AND DOWN THE STREET BY AN ENRAGED ELEPHANT,ACTUALLY JUST A MILD PLACCID KIND OF ELEPHANT WOULD DO THE JOB

HAPPY NEW YEAR TO ALL

MY LITTLE BOY IS NOW 9WKS OLD,AND HIS NAME IS LUCAS,AND I’M KNACKERED

I WILL BE STARTING BACK TO-NIGHT ON MY TRAINING SO WILL LET YOU ALL KNOW TO-MORROW HOW BAD IT WAS