my beautiful boy was born on the 1st november at 5:30 pm weighing in at 8lb and 6oz,my lovely wife[debs] done fantastic in the face of adversity and a very scary c section decision,they are both noow home and safe…......training for us both will take a back seat although we are both avid crossfitters and will do what we can when we can,a fair bit of planning and proper routine will come into play,i might not be posting all the time but i will be looking at the forums all the time and joining in when i can

ENJOY LIFE IT’S THE ONLY ONE WE’VE GOT

wednesday 28th

    3mile run with the dog and then 3/4 hr yoga stretches,i have been running in the vibrams and my right foot doesn’t wanna play the pain in the outside of my foot can be awful,i have been assured by the doctor that there is no physical reason and just a change of style.I have also been taking tips from barefoot runner in stead of pose and the pain has eased abit,so KEEP ON TRUCKIN’

to-morrow [friday ] my baby is due to be induced i have been told this can turn into a very long day ,even more so for my wife,so loads of high energy stuff, piles of mindless magazines and a bum cushion,and we can introduce a beautiful baby boy to the world,will not be training for a week or so,I AM SO EXICITED BY THIS…......

well this is my first post since 3rd september,work has finally eased off,my mojo seems to be back,i’ve done some easy work outs[if there is such a thing in crossfit] and last night i did the first proper cross fit

monday 26th   dynamic stretches and 400m run warm up

            weighted pull ups 1,1,1,1,1       45lb
            4x 20 sit ups
                30 push ups
                40 squats
didn’t time this

tuesday 27th
            5min shadow boxing stretches

            21   15   9

            hang cleans     100lb
            k t e
            push press       100lb
TIME   9:55

been away in Cornwall for a few days at th Eden project which is a very large bio-dome in an old clay pit mine very interesting conservation stuff going on,Cornwall is a county in the most southern part of England very beautiful rugged landscape and full of myth and legend,oh yeah and some fantastic local cider

Anyway not gonna be posting for awhile ‘cause i’ve lost me mojo and can’t seem to get fired up ,will be doing maintenace stuff, mainly yoga,my very pregnant wife isn’t sleeping so neither am i,both very tired,at least i have the option of not carrying around extra weight whereas Deb’s hasn’t,and got loads of work going on and not enough time or energy for evrything,for now at least

So enjoy the training and i’ll be back before i know it

TUESDAY 25TH AUGUST

RUN AND STRETCHES FOR WARM UP

WOD 21,18,15,12——-3 REPS

  DEADLIFT 132LB
  SIT UPS
  DEADHANG PULL UPS 1/2 THE NUMBER OF REPS
  L-SIT ON PARALETTES FOR SECONDS

TIME 16:02

  GOOD AND F&*^ED

monday 24th august

  dynamic stretches

WOD   21,18,15———3 REPS
                  KB SWINGS 20KG
                  ELEVATED PUSH UPS DO DOUBLE THE AMOUNT I.E 42,36,30,24 ETC
THIS IS HARDER THAN IT READS,THE TRICEPS TAKE A BIT OF A BASHING

TIME 8:54

1MILE RUN WITH THE DOG,FEET ARE HURTIN ALOT,THIS BLOODY POSE RUNNING IS DAMNED HARD WORK,ACHILLES ACHEYNESS[IS THAT A WORD] ASWELL

Friday 21 August

LOADS OF SKIPPING AND DYNAMIC STRETCHES

WOD   I DID THE MILE OF BROOMSTICK,CHANGED THE MIDDLE EXERCISE TO ELEVATED PUSH UPS,

                400M RUN
                25 SQ
                25 ELE PUSH UPS
                25 FR SQ
                400M RUN
                25 CLEANS
                25 ELE PUSH UPS
                25 SQ CLEANS
                400M RUN
                  25 PUSH PRESS
                  25 ELE PUSH UPS
                  25 SNATCHES[HATE EM]
                400M RUN
  NO WEIGHT ON JUST OLY BAR,THIS WAS GOOD FUN, CONTROLLED THE RUN SECTION CAUSE I’M TRYING TO BUILD UP MY POSE HARDER THAN IT LOOKS.

TIME 16MINUTES

got all set up to to train and unexpected guests arrived ,it’s always nice to see people that haven’t been around for a while ,but my mind was in the roving bear and not polite conversation it took me an hour to relax very very strange,

so nothing to report

SEE YOU

WEDNESDAY 19TH AUGUST

WARM WITH DYNAMIC STRETCHES[GOT A WHOLE LIST OF THESE OFF A GYMNASTICS WEB SITE]

  INCLINE CHEST PRESS 8 8 8 8 8 8 35KG D/BELLS
    FEET ELEVATED PUSH UPS   10 10 10 10

  1.5MILE RUN   YEP WITH THE DOG

  ANYONE GOT ANY TIPS ON SLOWING DOWN WHEN TRYING POSE,I SEEM TO END UP NEARLY SPRINTING ALONG OR LOPING WHEN I TRY TO EASE UP ON THE FALLING FORWARD BIT,OR JUST PLAIN FORGETTING THAT I’M S’POSED TO BE POSE RUNNING,BY THE WAY I’VE JUST READ THE TECHNIQUE AND NOT HAD THE PRIVILEGE OF BEING SHOWN SO I MIGHT HAVE GOT THE GIST ALL WRONG
  aNY HELP AS ALWAYS MUCH APPREICIATED

MONDAY 17TH AUGUST

WARM UP WITH SKIPPING AND DYNAMIC STRETCHES

WOD   21,15,9,9,15,21

SUMO HIGH PULLS 100LB
PUSH UPS

TIME :7:56

TUESDAY 18TH AUGUST

1MILE RUN WITH THE DOG
      21,15,9
        L-SIT
        PUSH PRESS 100LB
        SIT UPS
        PULL UPS

  TIME 8:35

COULD GO HEAVIER WITH THE PUSH PRESS NEXT TIME, DOING THE QUICK METCONS CAUSE IM WORKING IN THE EVENINGS AFTER WORK

FRIDAY 14TH AUGUST

WARM UP WITH DYNAMIC STRETCHES 15MIN

WOD 25 HANG CLEAN     110LB
        50 FEET ELEVATED PUSH UPS
        25 SNATCHES       40LB [TRYING TO GET USED TO THESE HENCE LOW WEIGHT BUT I ‘KIN HATE THEM
        50 FEET ELEVATED PUSH UPS
  1M RUN

    TIME 14:25

just had a look through some of my old posts and found on the 23rd december 08 my chest press 3rep max was 193lb so blew that f~@$er out of the water,so maybe this crazy variety training we do does actually work…........go figure

WEDNESDAY 12TH AUGUST

  WARM 3X10 PUSH UPS

CHEST PRESS 5,5,5,3,3,3     ENDED WITH 231LB ON THE THREES,THINK THIS IS BETTER THAN MY PB ON 1’S NOT SURE

1.5 RUN WITH DOG
YOGA FOR 3/4 HR

THURSDAY 13TH AUGUST
FRONT SQUAT 5 5 5 75LB[CAN GO HEAVIER BUT MY WRISTS GIVE WAY???] SQUAT 3 3 3 241LB
  1M RUN
  50 SIT UPS
1M RUN
5O SIT UPS

TIME 18:40

TUESDAY 11TH AUGUST

  WARM UP WITH SHADOW BOX AND SKIPPING

WOD   1MILE RUN [WITH DOG]
      5X   10 THRUSTERS   90LB
            10 PULL UPS [MIXED]
            10 KTE

  TIME 23MIN

KNACKERED,ENJOYED THIS WORK OUT MANAGED [JUST] TO DO ALL THRUSTERS UNBROKEN,NOT THE OTHER TWO THOUGH

WELL HAD A WEEK OFF ,DON’T FEEL ANY DIFFERENT TO BE HONEST ALTHOUGH I HAVE BEEN DOING 14HR DAYS MOSTLY IN THE CROUCHED POSITION ANY WAY ENOUGH OF THE EXCUSES

WARM UP WITH WALKING THE DOG

WOD   1MILE RUN [WITH DOG]
        50 PUSH UPS
        50 KB SWINGS
        50 SQUATS
        50 BACK EXT

TIME 18:55

NICE LONG STRETCH AFTER.
GONNA CHANGE THE WAY I TRAIN ABIT INSTEAD OF DOING 5 DAYS IN A ROW THEN WKENDS OFF,I’M GONNA DO 2 ON THEN WEDNESDAY JUST RUN WITH YOGA AFTER, THEN 2 ON, WKENDS STILL OFF ,I FEEL LACKING IN THE STRENGTH DEPARTMENT SO I’M GONNA TRY DOING ONE STRENGTH ITEM EVERYDAY,I CAN BUT TRY