What Davie Did.

2011-09-11T09:19:00.001-07:00

Trying out the Blogger app. Down at Burns Gym in dumfries to practice for my first novice strongman comp. Click the link to watch the video.

Watch "10/09/11 - Dumfries events" on YouTube

Test

2011-09-11T09:10:00.001-07:00

Blogger app test

This weeks event training

2011-08-26T15:00:00.001-07:00

Recent training videos

2011-08-23T23:43:00.000-07:00

Todays squats and deadlifts

2011-08-15T13:23:00.001-07:00

Last weeks stones and yoke video

2011-08-15T13:21:00.000-07:00

Local heroes team event

2011-08-13T15:30:00.000-07:00

We took part in the Glasgow World Highland Games team event called Local Heroes, and we placed 2nd overall

Training 9/8/11

2011-08-13T15:27:00.000-07:00

Thursday and Fridays training 4th and 5th August

2011-08-07T03:01:00.000-07:00

We took a trip to Gregor Edmunds house for a practice on the two man log and two man deadlift event for the competition on Saturday.

Beer Fridays events

Farmers walk relay

Last 3 days

2011-08-03T09:51:00.000-07:00

Monday

Back squats

60kg x 5
90kg x 5
100kg x 3
110kg x1+ - I got 11

Made sure these were deep after last weeks very high ones

Safety Bar Squats

70kg x 5
80kg x 5
90kg x 5

Working on these beltless

Bench Press

60kg x 5 x 2 sets
80kg x 5
90kg x 3
100kg x 1+ - I got 8

8 equals what I got last time I did this weight

Red Band Bench

60kg x 3 x 3 reps

First time doing these, tried to move the weight as fast as I could, may have been a bitt too heavy as it wasnt very fast
Incline Log

60kg x max reps - I got 25

Flat bench with log

40kg x 5 x 10 reps

Tuesday

overhead stuff ( cant find my log book so this may be a bit off )

Push press

40kg x 5
60kg x 5
70kg x 3
80kg x 1
85kg x 5

Strict press

50kg x 5
55kg x 5
60kg x 5+ - I got 8

Wednesday

Band squats , blue band, 60kg of tension at top

60kg x 3 reps x 8 sets

18in deadlifts

145kg x 5
165kg x 5
185kg x 5

Speed deadlifts

130kg x 3 reps x 5 sets

Prowler

50kg x 10m x 4 runs
50kg x 15m x 4 runs
70kg x 15m x 4 runs
70kg x 30m x 4 runs

Love the prowler!

Events training 29/7/11

2011-07-31T12:51:00.000-07:00

Friday

Log clean and press - shoulder to overhead

40kg x 5 x 3 sets
60kg x 3
70kg x 3
80kg x 3
85kg x 1
90kg x fail ( this is my target from now on )

70kg x 8 (PB)

Yoke

145kg x 15m x 2 runs

205kg x 15m - 8.06secs
245kg x 10m - 7.94secs
245kg x 15m - 15.38secs (super super slow)

atlas stones

100kg x 3 singles
120kg x 2 singles
130kg x 2 fails

120kg x 75sec - 1 rep. Nearly blacked out on thte second rep, then missed the third so stopped

Great session today

28/7/11 - Man-cardio

2011-07-28T23:58:00.001-07:00

Thursday

Little bit of conditioning

5 rounds of

100kg sled drag x 15m x 6
1min kb swings x 24kg

then

15m out and back with 80kg,60kg,40kg,20kg

then

hand over hand pull with 80kg x 15m x 4

a sweaty mess after this, great to do work like this without timing it

27/6/11 squats and deads

2011-07-27T13:21:00.000-07:00

Wednesday session with Buzzman, SSHQ was fooking roasting today

Band squats - red band hooked around bottom of the power cage

85kg x 3 reps x 6 sets

Deadlifts

70kg x 3 x 2 sets
110kg x 3
145kg x 3
165kg x 3
185kg x 1 - did this double overhand and grip went ...d'oh!

Assistance stuff - knee raises, back extensions

26/7/11 - overhead stuff

2011-07-26T09:51:00.000-07:00

Tuesday

Overhead

Push press

40kg x 5
60kg x 5
70kg x 5
80kg x 3
85kg x 1
90kg x 1
95kg x 1 ( think this is a pb )

Strict press

52.5kg x 5
60kg x 3
67.5kg x 1+ - I got 5

Circus Dumbell

20kg x a few
42kg x 3
53kg x 2 (pb )
53kg x 3 (new pb)

31kg,42kg,53kg x 1 each, fail on 64kg

2011-07-25T13:14:00.001-07:00

Monday

Back to training today - yee ha

Back squats

85kg x 3
95kg x 3
105kg x 3+ - got 14

Safety bar squat

65kg x 3 x 3 sets

Bench press

77.5kg x 3
87.5kg x 3
97.5kg x 3+ - got 8

Incline log bench press - max reps

60kg x 24

Accessory work - core stuff

UK Strength and Power series

2011-07-19T23:59:00.000-07:00

Original post with photos is HERE

On Saturday 16th July, I took an 8 hour drive to compete in the UK Strength and Power Series meet in Cardiff, Wales. This is a grassroots strongman competition that I first competed in last year when the competition was set up slightly differently - a one day competition with 7 events. This year sees the competition consist of 3 heats, 3 weight categories and the top 2 from each category going through to the final in October.

I had entered the South West meet as it was being hosted by my good friend Andy McKenzie from Ironmac Fitness. Andy is a tremendous strength and conditioning coach who won the lightweight category last year and had kindly agreed to programme for me leading up to this competition.

Also heading down with me was my friend and sometime training partner Louise Mather from the band Any Color Black and her sister Gillian. Louise was competiting in the competition too in the ladies middle weight category.

The drive down was long but filled with chat, laughter, no music ( stereo was broken ), eggs, dark chocolate and traffic jams.

After arriving in Cardiff to drop the girls off, heading back to Newport to stay and Andys, I eventually got to sleep.

Nervousness and a body clock set for early mornings due to my year old baby meant that I woke up at the crack of dawn. I got showered, fed and prepped with coffee and eggs. We set off for the short drive to Dragon CrossFit, venue for the fun and games ahead. This is a tremendous strength and conditioning facility that is located in a large industrial area.

After weighing in, and meeting a few faces that I remembered from last years competition and a few faces I wasnt expecting (my buddy form back home had travelled down with his girlfriend to cheer me on and hadnt told me they were coming), the main organiser of the event , Chet Morjaria, gave us the welcome speech and gave us a run down on the first two events of the day.

Event 1 would be circus dumbbell form ground to over head for as many reps in 75secs. Heavyweight men would be using the 53kg dumb bell

Event 2 would be the Conans Wheel, with 120kg on it for us big lads.

Due to company I work for, Strength Shop UK supplying some of the equipment for the competition, I was probably only one of a few people who had used one of these huge dumb bells on a regular basis as part of my training so I was feeling great going into this event. In training I had managed 15 reps so I was looking to get there or maybe a couple of more reps.

I managed to crank 15 reps again, which I was happy about but unfortunatley this was only good enough for 3rd place as 2 guys managed 17 reps.

The second event was something I dont think anyone had done before. As I had finished 3rd in the first event, I was 3rd last to go in this so it gave me a chance to see how some of the others attacked his piece of equipment. When my turn came around I picked up the arm and set off on what would end up puting me in 2nd place. This I was very happy about, but that really, really hurt!

After this event, we had an hour for lunch so I tried to eat and drink to fuel up for the afternoon. After lunch, Chet announced what the next two events would be.

Event 3 would be one hand deadlift for max weight

Event 4 would be a medley

Before the competition, event 1 and 3 were announced so we had time to practice. I knew I could do 130kg in the deadlift, but going by how the guys in the first meet did, I knew I would beed to do at least 150kg to stand a chance of getting a good placing.

This event consisted of 7 attempts but if you failed twice you were out so tactics would be important. To start with I went in at 105kg, which I lifted easily. Next lift was 120kg and again this felt good. My next lift was 130kg and this was a bit tougher. Another 10kg was put on the bar and I gripped the bar and got that 140kg up for a new PB by 10kg. There were still a lot of heavyweights in at this point. Another 10kg was put on the bar and again I managed it - another PB. But then the weight started to get too heavy. I had my first attempt at 160kg but I dont think it even came off the floor. My next and last attempt came off the floor slightly, but only slightly. Only 2 of the heavyweights managed to get the 160kg off the floor but none got a full lift so at the end of this event we had 5 men tying for first place.

This put me in 2nd place going into the last event.

During my training leading up to the meet, I had been doing hill sprints and sled drags and duck walks so when the medley was announced I was really happy to see it was as follows.

Duck walk 20m with 160kg
backwards sled drag 20m with 120kg
Tyre flip 20m
65kg keg carry 20m

I knew I had to do well on this event and I knew my fitness level was high enough for me to smash it.

The duck walk is also something that I have practiced in training as we use it at work as part of our event training, and I usually use 180kg. I gripped the handle and duck walked the 20m without putting it down. The sled drag was not that heavy but because it was being pulled over rubber flooring, the friction made it very difficult to pull, but i managed to get it moving quickly and keep the momentum going all the way. The tyre was relativly small but flipping it for 20m proved to be more taxing than I was expecting. The last part of the medley had proved to be a difficult item for a few of the guys to pick up, but i looked at it like an atlas stone so tried to lift it in a similiar way. I squatted down, got it in a bear hug, stood up and ran as fast as my legs could take me. when I crossed the line I had a huge rush of adrenaline as I heard my time - 1min 26secs

This was good enough to keep me in 2nd place which means I am heading to the final in October.

The next heat of the series will be held at CrossFit 3D in Manchester on August 20th. For more information check out the Facebook page.

The exact location of the final has yet to be released. The Facebook page for the final will be updated with details.

I absolutely loved the competition. Having competed last year and being a lot heavier and nowhere near as fit and strong, I was very happy with my performance. I was also over the moon to see my friend Louise utterly smash the womens middle weight category, winning 3 events out of 4.

Team Savage

UK Strength and Power series

2011-07-18T12:06:00.000-07:00

So after a few moths of training really hard , I managed to get 2nd place and a palce in the final in October

I got 2nd place in the Circus dumb bell event, 2nd in Conans wheel, joint first in the one hand deadlift and 2nd in the medley

I will try and do a proper write up some time this weekend - but im too broken today

Pre-competition week

2011-07-11T14:41:00.000-07:00

On Saturday I am heading to Cardiff for the Strength and Power meet. I took part in this last year, but things are different this time around. Instead of one competition, there are 3 heats. One has already taken place at CrossFit Reading, next week at Dragon Crossfit then next month at CrossFit 3D in Manchester.

I have been training hard for this, with most of my programming coming from Andy MacKenzie who is the organiser of the Cardiff event. I am in much better shape than I was last year. Fuck - i dont think I could be in worse shape than last year

This week is just an easy week in preparation for Saturday, with today being the only weights session I am doing.

Back squats

100kg x 5 reps x 3 sets

Cambered bar back squats

80kg x 5 reps x 3 sets

Bench press

77.5kg x 3
87,5kg x 3
97.5kg x 3

Really strange not training as hard as I have been but I know i need to rest so that I can give my all on Saturday where I hope to ...ENGAGE MOTHERFUCKING BEAST MODE!

Back to posting

2011-07-10T10:42:00.000-07:00

No posted in a while but things have been going great - finished working at the primary school I was in and now Im working for www.strengthshop.co.uk which is a fantastic job!

My training has changed and now Im doing mostly strongman training which I am loving. Here are a few videos of some of the stuff I have been doing.

Got the UK STRENGTH AND POWER meet next Saturday and I am tapering down this week with the plan baing 3 days of full rest before it ...then turning up and turning on HULK MODE!

Photo a day

2011-05-24T13:32:00.001-07:00

set up a separate Tumblr blog for my photo thingy

DEAF DAVES TUMBLR

Catch up post

2011-05-22T13:15:00.000-07:00

Training has been going great - lots of stuff done but keep forgetting to update on here.

Going to get back to regular posting starting with something new - a photograph a day for 30 days. Found this on a blog i follow so will give it a try.

Will start tomorrow.

Videos from yesterdays session

2011-05-08T13:54:00.000-07:00

2011-05-01T13:39:00.000-07:00

Sunday is strongman day

2011-04-11T13:57:00.000-07:00

a couple of videos from Sundays training

2011-03-28T10:39:00.000-07:00

Event training at SSHQ

2011-03-21T00:45:00.001-07:00

early start

2011-03-19T03:19:00.000-07:00

6am training on Friday was brutal

Find a hill that takes 60secs to run up

Go back to bottom and overhead walking lunge a 20kg sandbag back to the top

Every time you drop the sandbag run back to the bottom and do 10 burpee

THAT WAS TOUGH.

Did 90 burpees, and after 60 had to chacnge to putting the sand bag on my back as I couldnt keep my arms locked out

Sundays training

2011-03-13T14:39:00.001-07:00

What ive been up to

2011-03-12T14:23:00.000-08:00

Any Color Black gig

Training friends

Chilled with friends

Got my arse kicked for a very good cause

Hung out with Mr Steadman

And my missus and wee kid

And Steadburd and Stead Kid

Farmers walks and Atlas stones

2011-02-20T11:28:00.000-08:00

2011-02-19T05:12:00.000-08:00

Auchentoshan Distillery

2011-02-13T15:46:00.000-08:00

2011-02-12T16:14:00.003-08:00

Weeks catch up

2011-02-12T09:05:00.000-08:00

Had a great weeks training

Went up to Damians in Bathgate for a session on Thursday - Power cleans and front squats

Saturday was back down to Strength Shop warehouse for log clean and press and yoke walks

Strongman training

2011-02-06T14:01:00.000-08:00

a couple of photos

2011-02-05T16:59:00.000-08:00

Trained at Damiens

A bit of Hobo Gym HQ training

Any Color Black fucking ROCK!

Im so bad at updating this..

2011-01-17T11:13:00.000-08:00

forgot to post again.

Back to training with a little change - lifting Monday, Wednesday and Friday following the beginners Starting Strength workout. Started last wednesday with front squats, bench press and power cleans.

Friday was back squats, press and pull ups and today was more back squats, bench press and chin ups

Tonights weights

Back squat 90kg x 5 reps x 3 sets

Bench 85kg x 5 reps x 3 sets

Chin ups 12, 11, 7 reps

Also got me a new bike which I will hopefully be using to cycle to work, if it takes my weight as it is a BMX...I hate mountain bikes.

New Year, new start

2011-01-04T09:44:00.000-08:00

Started back training yesterday and just going to mess around this week with whatever takes my fancy. Yesterday was -

Press up to 50kg x 5 for a couple of sets. Power clean 40kg x loads

Tuesday - run in the woods with the kids which was awesome then later on double unders x 5 max sets - 67, 17, 17, 53, 62. Then 10-1 front squat 40kg + 1-10 burpee. Time 13mins 39secs.

Going to use the Front squat and burpee metcon as a baseline to do again at end of the month. We are doing a 30 day paleo challenge and will be interesting to see how it goes

Being sick sucks

2010-12-27T15:27:00.000-08:00

So last week was supposed to be a deload week from training. Started off like that but it turned out a whole lot worse.

Woke up on Tuesday morning feeling a bit rough, had a tickly throat and a bit of a cough. Then on Wednesday after not much sleep, I went to work with no voice, earache and feeling like shit. I was told to go home at lunch time and managed to get an appointment to see the doctor. A quick look down my eartubes and then a look down my throat and i was prescribed some penicillin and told to go home and rest.

Thursday was by far the worst day I have had in a long time. After no sleep at all, I spent the rest of the day moaning, puking, coughing, grumping and then puking some more.

The drugs seemed to kick in really quickly as by Friday night I was able to get a few hours sleep ready for Santa.

Christmas day was great with the family. Kids were fantastic, getting Santa presents, then a visit from my folks and sister and brother in law, then Jackies mum and dad and sister came for Christmas dinner. Jackie made a fabulous dinner, which I was only able to eat a little bit of.

Over the last week I have lost about 9 or 10 pounds in weight due to lack of appetite, puking and having little or no food. First time in history I have LOST weight over Christmas

The plan for training is too take the rest of this week off and start back slowly next monday.

This weeks stuff

2010-12-18T11:13:00.000-08:00

No idea why I havent posted all week - so heres what I did

Deadlifts

122.5kg x 5
140kg x 3
155kg x 1

then went for new 1rm

182.5kg x fail x 3 attempts

Back Squats

82.5kg x 5
92.5kg x 3
105kg x 14

run on saturday of about 10ish km - 3 km run to park, then a 5ish km timed run of 29mins, then 3.5kg run home

Saturday 11th December - 5km run and presses

2010-12-11T10:09:00.000-08:00

Friday - rest day. Had my works Xmas night out. Lots of food and whisky

Saturday

5km PARK RUN with my mate. Done this a couple of weeks ago in 24mins. Today, with a RAGING hangover did it in 28mins. Only 37 runners today and i managed to finish 30th lol

The presses

55kg x 5
62.5kg x 3
70kg x 1
then went for new max 82.5kg x fail

Need to get up to Keysers to get some of the big washers that can be used as fractional plates as I cant get over 80kg

Video -

Super Furry Animals - Golden Retriever

Thursday 9th December

2010-12-09T13:13:00.000-08:00

Training -

Back squat

77.5kg x 3
87.5kg x 3
97.5kg x max = 15 reps

Got 90kg x 31 last week and could barley walk all week. Though that IF i got to 15 that would be good and managed it ok. Started seeing stars around rep 12, my mate calls that "seeing into the future"

Metcon

In a 15 min window do -

2,000m row

then AMRAP

3 ground to overhead 70kg
6 burpee
12 sit ups

Row 7mins 36secs ( pish )
AMRAP 2 full rounds plus 2 GTOH

That was tough

Photo -

Video -

HOLY FUCKBALLS!

Its been a strange week...

2010-12-09T02:17:00.000-08:00

F.Y.M.K

...Tuesday

Annie - 9mins 47secs. Double unders a bit better but still not stringing them together as well as I used to.

Schools closed up here again on Tuesday, Wednesday and now Thursday too. Had a rest day on Wednesday and got squats today - think the lowest temp we have had is minus 12 - thank the Hobo Gods for my cold weather Sub Armour gear. I have even been wearing it to go to the shops under my jeans.

Its a bit nippy

2010-12-08T13:09:00.000-08:00

Almost every road here looks like this!

2010-12-06T15:52:00.000-08:00

Monday - bench press

70kg x 3
80kg x 3
90kg x max = 8

stopped there as i have no spotter, could maybe have got 1 or 2 more

then

6 rounds of

400m row
10 burpee
15 russian kb swings

19mins 58secs

Had a mental day today because of the weather, really heavy snow caused chaos on teh roads, school wasnt closed but parents were told to come and collect their kids. The girl I work with is visually impaired and gets a taxi home, he didnt turn up till 4pm, took him 3 hours to travel 3 miles. There are still 3 kids and 3 members of staff who are sleeping at the school till morning. Glad I live within walking distance

Squat like a girl

2010-12-05T08:27:00.001-08:00

Watch her squat...then watch him...

2010-12-03T12:04:00.000-08:00

Training -

AMRAP 20mins

1 ground to overhead 60kg
1 round of Cindy ( 5 pull ups, 10 push ups 15 squats)

2 GTOH
1 round cindy

3 GTOH
1 round cindy

etc etc etc

8 full rounds plus 5 GTOH

Last time 7 rounds plus 4 GTOH - too cold to hang around tonight

Photo -

Thursday 2nd December

2010-12-02T13:43:00.000-08:00

Training - Press

52.5kg x 3
60kg x 3
65kg x max reps = 5

Then 150 kettlebell swings with 24kg - every time KB hits the floor = 15 ring dips

Time - 4mins 29secs - NO RING DIPS

my soon to be new toy!

2010-12-01T04:13:00.000-08:00

My refuge from the snow!

2010-12-01T02:45:00.000-08:00

2010-11-29T14:10:00.000-08:00

Monday 29th November

Video - I had hearing test at hospital today as my hearing is getting a bit wonky...kind of felt like this

Training -

Back squat

70kg x 5
80kg x 5
90kg x max = 31

First squat session of 5/3/1 and might have been a bit light lol

then

40 front squats
40 hang power clean
40 push press

all with 40kg

9mins 02 secs

was going to so 40 back squat to finish but legs were not happy with me

Photo - my big dog got his hair washed and claws cut today and he looks awesome!

Snowy Sunday

2010-11-28T06:41:00.000-08:00

A bit of snow fell today so took the boys out to make a snow man and for a bit of sledging

Kyle making a snow angel

Cameron and Kyle with Bob the snowman

Saturday 27th November

2010-11-27T09:33:00.000-08:00

Damm cold today!

Bench press

40kg x 10
50kg x 5

65kg x 5
75kg x 5
85kg x max = 10

keg press x 17, 10

Its a bit cold

2010-11-27T03:20:00.000-08:00

First snow fall of the winter - makes Hobo Gym H.Q look all Christmassy!

Thursday 25th November

2010-11-25T14:10:00.000-08:00

had THE best deadlift session tonight. Had my mate Craig from BAMF ATHLETICS and Louise from ANY COLOR BLACKover for lifting/eating/chatting.

We deadlifted, and the Hobo Gods were looking down.

Craig maxed at 152.5kg x 10

Louise pulled 140kg x 1

I maxed at 140kg x 14

Then we had food and talked about awesome things and stuff

All in all a great night.

Video - Stewart Francis, my bro-in-law is away to see him tonight. One of the funniest comedians!

Wedneday 24th November

2010-11-24T14:01:00.000-08:00

Love running in this park

Rest day today, got deadlifts tomorrow and really looking forward to them.

Tuesday 23rd November - sprints

2010-11-23T14:12:00.000-08:00

Training - sprints with my mates Johnny and Kyle. A mix of stairs and hills

Video - Jim Wendler doing heavy squats

Monday 22nd November - presses

2010-11-22T14:27:00.000-08:00

Training -

Presses

47.5kg x 5
55kg x 5
62.5kg x max reps = 6

keg press x 12
keg press x 6

Partner metcon of 250m rows, kettlebell swings, keg holds and kettlebell rack holds

Then later on Gymnastics class where I spent most of the night doing handstands and round offs again

Video - Any Color Black - Touch Me

Touch Me - FULL LENGTH from Any Color Black on Vimeo.

Sunday 21st November part 2

2010-11-21T15:37:00.000-08:00

Training - back was feeling better so squated

40kg x 5
60kg x 5
80kg x 3
100kg x 1
110kg x 1
120kg x 1

Got all my current 1rm's ready for starting back onto 5/3/1 on Monday

Video -

My buddy Derek showed me this tonight and though tit was awesome

Photo - need more Jura

Photo

Sunday 21st November

2010-11-21T02:32:00.000-08:00

So Ive not been posting as regulkarly as I used to, even when Im training Im usually leaving it a few days then doing a catch up post.

So, as of today Im going to aim to post everyday with 3 things - a photo, a link to something I like, and some rambling nonsense whether that be my training log or just random shit that is in my head.

So starting today off with a photo and a video of an EP I was recommended

Friday 19th November

2010-11-19T14:34:00.000-08:00

ANY COLOR BLACK FUCKING ROCK!

Bench press

60kg x 5
80kg x 5
100kg x 1
110kg x 1
122.5kg x fail

Catch up again

2010-11-18T15:14:00.000-08:00

Had a bit of man flu and didnt train for a week apart from a pressing session last Tuesday. Got 80kg!
Had the pleasure of having Mr Z and Louise over for a session

Going back to 5/3/1 lifting from Monday so need to get some 1rm's - tonight was deadlifts

60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
180kg x 1

Birthday workout

2010-11-07T01:23:00.000-07:00

So it was my birthday on Saturday and I had a great day, friends over at night with cake , whisky and more cake!

I got some great presents - 3 bottles of single malt that you can see above, tickets to go see the comedian Frankie Boyle, a superb hat that has speakers built in to it and some birthday pennies!

I also did a 5km run down at teh Strathclyde park that is on every week and organised by Park Run. My time wasnt fantastic - 24mins 30secs, but happy enough with it. Will try and do it again in 4 weeks and see if I can beat that.

Thursday 4th November

2010-11-04T13:24:00.001-07:00

Thursday

Front squat x 3

40kg
60kg
80kg
90kg
100kg

then

30 x 50kg power snatch for time

5mins 54secs

Wrist a bit funky doing the power snatches

Tuesday and wednesday

2010-11-03T15:11:00.000-07:00

Totally bombed out on my workout on Tuesday - really tired and had no motivation so called it a day had an early night and had woke up feeling better on Wednesday

Push press x 5's

40kg
60kg
70kg
75kg
80kg x 4
82.5kg x 4

then Cinday

15 rounds + 5 pull ups, 10 push ups, 10 squats

Monday 1st November

2010-11-03T15:07:00.000-07:00

Gymnastics tonight, going to start going on a Monday instead of a Tuesday. Much better as it was a lot quieter which meant I got a lot more coaching. Worked on somersaults for the first time as well as handsprings

Sunday at CrossFit Dental

2010-11-03T15:03:00.000-07:00

Road trip to CrossFit Dental on Sunday for a Halloween workout

The kids took part too

Lots of differnt exercises

Finished with rope climbs

Saturday 30th October

2010-10-30T03:24:00.001-07:00

Out for sprints in the sunshine, a mix of stairs, hills and flat sprints for about 40mins. The run is in the grounds of this house, Dalzell House which is in Dalzell Estate. Still find it strange that this is only 5mins drive from my house and is in Motherwell. Here is a map of the park

Catch up post

2010-10-29T14:38:00.000-07:00

Just finished a 30day Paleo challenge - really enjoyed it. Going to keep it going but have the odd cheat till my birthday next week, then hit it strict again. Here is this weeks training

Saturday

3km row - 11mins 21secs

the bear complex

7 reps of each in sequence

power clean, front squat, press, back squat, press

round 1 - 40kg
round 2 - 45kg
round 3 - 50kg
round 4 - 55kg
round 5 - 60kg ( failed at 4th rep)

Sunday

had my mate down today for a session, we went for a run first, hill and stairs. Then did a bit of work on his power clean and deadlift.

Later i did some scaled HSPU's, not done them in ages so just worked the movement

MOnday

Push press x 3 reps x 5 sets with 3 mins rest between

after each 3 min rest do 60secs of power cleans with 70kg

after power clean rest 3 mins

Push Press 70kg, 72.5kg, 75kg, 80kg, 82.5kg all x 3 reps

Power cleans 13, 11, 12, 9, 10 reps

then

30 toes to bar
60 double unders
20 toes to bar
40 double unders
10 toes to bar
20 double unders

time 20mins 34secs of utter fucking suck. Didnt get any double unders in a row..every single one was one at a time

Tuesday

Snatch balance practice up to 40kg

Then went to gymnastics, did a shed load of handstands, round offs and managed to get up onto the bar for the first time. I also tried the vault for the firs time and nearly knocked the fecker over, not sure they are designed to take the impact of a 16st lump bouncing off it.

Wednesday

a bit sore from last couple of days so just went out for some sprints, a mix of hills and stairs

really liking the sub armour gear, wore it for every workout so far. Dont really notice if they are making me less sore etc but are making me feckin warm

Thursday was a rest day, was busy at work and a bit tired

Friday

10-1

squat cleans
pus press

60kg

23mins 40secs

That was nasty, squats cleans were slow, push press were easy

Sprints tomorrow morning

Friday 22nd October

2010-10-22T14:43:00.001-07:00

Thursday - unscheduled rest day due to course at work and missus going out.

Friday

10rm lunge - aiming to get my glutes and hammies firing a bit

40kg x 10
50kg x 10
62.5kg x 10

then

20min amrap

5 pull up
10 ring dips
15 kb swings 24kg

8 rounds plus 1 pull up

Workout in the rain with my new compression gear on, was a bit strange wearing them but was nice and warm

Wednesday 20th October

2010-10-20T13:15:00.001-07:00

Press x 3

40kg x 3
50kg x 3
60kg x 3
65kg x 3
65kg x 3
65kg x 3
70kg x 3

then

For time

1,000m row
50 push press 50kg
30 pull ups

time 12mins 40secs

row was done in 3mins 31secs, was gunning for under 3.30 but didnt happen tonight. Push presses were done in sets of 5 until near the end where I went 8reps then 7 to finish.

Tuesday 19th October

2010-10-19T13:13:00.000-07:00

Gymnastics class which was a mixture of round offs, work on the bars and lots and lots of handstands

Monday 18th September

2010-10-18T13:12:00.000-07:00

monday afternoon

went out for a run that i did in July just before i started picking up my metcon again. First time it took me 59mins, today 49mins. Happy with that

Workout 2

20 min amrap

1 ground to overhead 60kg
1 round of Cindy ( 5 pull up, 10 press up, 15 squat)

2 GTOH
1 round of cindy

3 GTOH
1 round of cindy

etc

Got round 7 finished then 4 GTOH in the next one

Good days training

2010-10-17T12:27:00.000-07:00

Sunday

Had a mate, Matt from CrossFit 3D in Manchester up today, up for business but doing a bit of a tour of a few CF places on his way here and way home. We did a team workout that was awesome...not at the time though

5 lengths of garden with 50kg sandbag shouldered

then 20 reps / 15 reps / 10reps of

Deadlift x 80kg
KB swing x 24kg
Thruster x 20kg DB's
Burpees

5 lengths of garden with sandbag

SO they way this went was we both took turns doing sand bag run. The I started on deads while Matt started on swings and we couldnt go to next exercise until both had finished our reps, working through the four exercise. Then it was back to the deads for 15 reps, working through 4 exercises, then 10 reps. We finished off with sandbag runs

This was a great workout, not to difficult weight wise but was very taxing metcon wise

Trip to CrossFit Dental

2010-10-15T13:16:00.000-07:00

Friday

road trip down to see graham and lorraine at cf dental, had a great time

Shoulder press

60kg x 1
70kg x 1
75kg x 1
81kg x fail - went for new pr ...no chance

Graham and lorraine have some of superb kit, probably one of the best pull up rigs I have ever seen.

Then

5 rounds for time

5 power clean 70kg

10 burpee

200m run

time 12mins 24secs

Loved this metcon, right up my street

Catch up post

2010-10-14T04:06:00.000-07:00

Thursday 7th October

front squats

5 x 60kg
5 x 70kg
5 x 80kg
5 x 90kg
5 x 92.5kg

Friday 8th October

The Chief RX+

5 rounds of

3min AMRAP / 1 min rest

3 power cleans 70kg
6 push ups
9 squats

Saturday AM

sprints, mixture of hills, flat and stairs

Saturday evenin workout

AMRAP 20mins

10 push press 52.5kg
10 KB swing 24kg
10 Box Jumps 24in

8 rounds plus push press plus 8 KB swings

Best - 4 rounds + 2 power cleans
Worst - 3 rounds + 1 power clean

Was a total mess after this

Rest day sunday

Plan was to train am Monday then head to CrossFit Fife in the pm but tweeked my back a bit in the hobo gym in the morning so that scuppered my plans

Tuesday - 12th October - back was feeling mucg better so went to gymnastics, did the warm up and stretches then some handstands, round offs, cart wheels etc but back got a bit tight so called it a day

Wednesday 13th Ocotber

Tabata

Scoring is lowest rep in the 8 intervals

Rower 7
Squats 15
Pull Ups 5
Push ups 6

Back felt fine doing this, everything else hurt

Thursday 14th october

5 rounds of

5mins to run 800m then as many thrusters with 42.5kg

rest 3 mins

round 1 - 10 reps
round 3 - 11reps
round 3 - 7 reps
round 4 - 5 reps
round 5 - 6 reps

Tuesday 5th October

2010-10-05T14:51:00.000-07:00

Busy day today - training plus first gymnastics class

run 1 mile
row 2km
run 1 mile

time 26mins 32secs

gymnastics class was superb, had a great time and heading back next week

Friday 1st october

2010-10-01T10:32:00.000-07:00

push press 5 reps

40kg x 5
60kg x 5
70kg x 5
80kg x 5
82.5kg x 2

then

21-18-15-12-9-6 reps of
pull ups
sit ups

35 lunges before each round

21mins 44secs

knee a bit sore on the lungs

Tuesday 28th September

2010-09-28T14:46:00.001-07:00

Bench press work up to 5rm

60kg, 80kg, 100kg

then it was time for the San Fransisco Crippler

30 body weight bench press + 1000m row

Had to scale it back to 90kg and finished in a time of 14mins 52secs

Paleo eating has went well today.

Monday 27th September

2010-09-27T15:15:00.000-07:00

Day 1 of nutrition challenge went well

Training

Work up to 3rm front squat

60kg / 80kg / 100kg then stopped as left knee was getting a bit funky

Metcon - Fight Gone Bad - 252 points

Lazy week

2010-09-27T02:12:00.000-07:00

Had a really lazy week after the CrossFit Ireland Invitational with only 1 workout - hill sprints with the vest on.

But....started back yesterday with a bang

Had my good buddy Karl Steadman at CrossFit 3D doing my metcon programming prior to going to Dublin and felt fantastic when I was there, conditioning was best its been in a long time. So on returning I asked him if he would be interested in doing all my programming - basicly the trip to Ireland has fired up my CrossFit habit again. This time however Im not going to sacrifice my hard gained strength, so he will be programming around big lifts. I have had a great year so far with the programming from Jay Ashman using the Jim Wendler 5/3/1 system but think its time for a change. Also I have started a 30 day Paleo challenge that is happening at the affiliate my friend Alison trains at in the states - Hamerdown CrossFit. So from today im trying my best to be dairy/grain/alcohol free for next 30 days. I have set up another blog just to keep track of my eating, but instead of writing it all down I am just going to post a photo of every meal.

So back to yesterdays training - CrossFit Total followed by 1 mile run for time

Press - 75kg
Squat - 130kg
Deadlift - 160kg

Mile run - 6mins 55secs

Will be interesting to see how the Paleo eating and Karls programming have an effect on me

CrossFit Ireland Invitational September 2010

2010-09-20T10:40:00.000-07:00

So at the weekend I flew over to Dublin for my 3rd CrossFit Ireland Invitational.

The workouts were -

1A
5 Rounds for time:
5 Burpee Pull Ups
7 Push Jerks, 60Kg/40Kg
9 Box Jumps, 24"/16"
Cut off: 10 minutes
1B
2 minutes to complete a 1RM Power Clean

2A
21-15-9
Overhead Squats, 60Kg/40Kg
Ring Dips (pink assisted)
Cut off: 15mins
2B
400m, 20 seconds after completion of 2A (the length of time it will take to walk across the gym to the starting line)

3
3 Rounds of:
10 Squat Cleans, 60Kg/40Kg
20 Wall Balls, extremely accurate
30 Kettlebell Swings, 24Kg/16Kg

I managed to get 6th place which I am really happy about

the first workout was good for me as 60kg push jerk ( anyway over head was allowed so i push pressed most of them ) was heavy but not too bad. I finished it in 9mins 23secs so just under the cut off time

I then had 2 mins for the power cleans. I did an easy 80kg, then a 100kg and still had time for one more lift. I contemplated 115kg which would have tied for 1st but played it safe and got 110kg

the OHS and ring dip workout was the only one that really worried me, but there was no way I could do it with 60kg so scaled back to 50kg. Even with the scale I didnt manage to finish the workout in the time allowed, just could not stabilise the bar overhead. That will teach me to miss out overhead squatting.

It was then onto a 400m run, we had 20secs after the 15min cut off to get to the start line, then it was time to run. Or shuffle in my case. Cant remember my time for this but it wasnt fast

Lunch was then cosumed, supplied by one of the members who catered for us all - lots of meat, veg, fruit etc and it was superb. I had loads and had a plate put away for after the event.

The last event suited me - 60kg squat cleans/ very accurate wall ball / kb swings. The squat cleans were tough after the other events but were still manageable - think I did first set in a row then split other 2 sets up into 5's. The wall ball was to an iron beam, 10ft from the ground and there were very specific consitions to a rep counting - ball must hit flat surface of the beam, not the underneath, can hit top, must be caught. I didnt miss too many of these - I guess being tall helped. Then onto the KB Swings - easy enough as I really like swings.

I was the first person to finish this workout, did it in 13mins 08secs. Not sure where i placed on that workout, will need to check the scores when i get home onto my own laptop

Had a fantastic weekend, a few Guinness last night and woke up in bits on Sunday morning with shoulders that feel like someone has ran over them in a truck, but no injuries!

Wednesday 15th September

2010-09-15T09:37:00.001-07:00

Wednesday fun and games

Back squats

95kg x 3
110kg x 3
120kg x max = 11

then

5 rounds for time of

5 x 85kg shoulder to overhead
10 x burpee

time 17mins 23secs

metcon was heavy and slow, just like me. Although 90kg is my 1rm lol

Monday 13th September

2010-09-13T13:07:00.000-07:00

5 rounds of

3 mins to do 500m row then as many kb swings with 32kg

2mins rest

rows 1.44 / 1.48 / 1.48 / 1.51 / 1.51

kb swings 21 / 16 / 17 / 17 / 15

was a sweaty mess aftrwards

Fun in the park

2010-09-12T12:27:00.000-07:00

Had a great workout in the park today with my mate Russell that I got from another mate Andy

5 kb swings

5 sprawl -grab kettlebell - jump

200m run

then to finish we played around with farmers walks and waiters walks

Saturday 11th September 2010

2010-09-11T15:35:00.001-07:00

Saturday

Deadlifts

112.5kg x 3
130kg x 3
145kg x max = 12

Bench press

80kg x 3
90kg x 3
100kg x max = 7

Definite PR for bench, never managed over 6 before. Think the deads is a pr too but need to check

Friday 10th September

2010-09-11T01:36:00.001-07:00

5 stair sprints with 10kg vest

5 stair sprints without the vest

then just for a laugh a bear crawl up the grass to the left of the stairs

Thursday 9th August

2010-09-09T14:30:00.000-07:00

Kalsu-lite

100 thrusters with 40kg

Top of every minute do 3 burpees till thrusters are done

16mins 44secs of suck

Catch up

2010-09-06T12:09:00.000-07:00

Had a virus on my netbook so it was away to my bro in laws to get sorted

Friday

5 rounds for time

5 x 80kg push press
300m row

11mins 13secs

Sunday

Back squats

87.5kg x 5
102.5kg x 5
115kg x max = 10

Back really tight all day and wasnt happy doing these squats.

"Jackie"

1,000m row
50 thrusters 20kg bar
30 pull ups

9 mins 37secs

Monday

30, 20, 10 reps for time of

front squat 60kg
burpees

12mins 30secs

Could easily get this under 10 if i wasnt a pussy

Wednesday 1st September 2010

2010-09-01T13:17:00.001-07:00

Wednesday workouts

deadlifts

105kg x 5
120kg x 5
135kg x max = 15 ( up 2 reps on this weight from last time )

2 hours later

Heavy Helen

3 rounds for time

400m run
21 kb swing 32kg
12 pull ups

time 13mins 21secs

My 400m run is a bit rubbish as I have ro run from the back garden, into the house, back out the front door, up to end of street, turn round then back into the house again and back to the garden.

Monday 30th August

2010-08-30T14:49:00.001-07:00

rest day on sunday as i was in bits

Monday

press

47.5kg x 5
55kg x 5
62.5kg x max = 7 ...1 rep down on this weight last month, but putting that down to lack of sleep

couple of hours later

10,9,8,7,6,5,4,3,2,1 reps of

70kg fat bar deadlifts
70kg fat bar power cleans
60kg normal bar push press

29mins

then 1km run - 5mins 33secs

Saturday 28th August

2010-08-29T01:58:00.000-07:00

Road trip to Clan CrossFit for their open day.

Box jump competition

Thursday 26th August

2010-08-26T13:24:00.001-07:00

set timer for 30mins and do

30 power snatches with 50kg
then
25 knees to elbow - 12 burpees everytime you come off the bar
then
as many rounds of 200m row/15 wall ball/15 box jump 24in

snatches - 4mins 42secs

knees to elbows done is 3 sets - 36 burpees

row/wall ball/jump - 4 rounds plus 40m on rower

2010-08-25T12:24:00.000-07:00

rest day on tuesday

started following teh Kelly Starrett Mobility Blog so did some of that

Wednesday

Set the timer for 15mins

Run 1km then do as many ground to overhead with 70kg

Run - 5mins 4secs
GTOH - 27 reps

Monday 23rd August

2010-08-24T00:08:00.000-07:00

5 rounds of 3mins work 1 mins rest of

5 deadlifts
5 hang squat clean
5 push press
5 front squat

25kg Dumb Bells

Managed 8 full rounds in total. Worst thing was the push press, triceps still a bit tender from the last 2 workouts

Rest day today, wil try and get some foam rolling done and going to have a look at the new blog form Kelly Starret - http://mobilitywod.blogspot.com/

Sunday 22nd August

2010-08-22T04:54:00.001-07:00

Sunday

Deload deadlifts then -

In 15mins do

21-15-9 reps of

60kg power cleans
ring dips

and in remaining time do as many KB Swings with 32kg - 52 reps

Triceps are ruined after yesterdays workout so todays ring dips were awful

Catch up post

2010-08-21T03:55:00.000-07:00

WOD 1 from CrossFit Ireland

400m run
3 rounds of
15 power snatch 40kg
35 double unders
400m run

time 13mins 57secs

wod 2 from Cf Ireland

15-12-9 reps of

deadlifts 125kg
ring dips

8mins 8 secs

could have proably got it under 8 mins if I wasnt a pussy

deload week

did my deload preses and some rowing intervals on thursday, had a rest day on friday and then went to CF Fife today for the birthday WOD for Jeff martin at CrossFit Brand X / CrossFit Kids

51 Thrusters @ 50kg

1st time you drop the bar do 1 round of Cindy
2nd time you drop the bar do 2 rounds of Cindy
etc
etc

I did it in 20mins 32sec with only 3 drops, broke the reps into 20/15/10/6 reps,

Loved this one, total mind fuck on those last 2 sets

Sunday 15th August

2010-08-15T04:37:00.000-07:00

Back squats

100kg x 5
110kg x 3
125kg x max reps = 8 ( up 2 reps on same weight last cycle )

Heading to CrossFit Fife tomorrow night to do the 2 workouts that will be used to seed competitors at the CrossFit Ireland Invitational. Not doing any metcons today as I start back work tomorrow, will be up early with the baby and want to save as much as I can for the workouts

Koklayev is a savage

2010-08-14T12:48:00.000-07:00

Thursday 12th August

2010-08-12T02:53:00.001-07:00

Bench press

82.5kg x 5
95kg x 3
105kg x max = 4 ( need a spotter now )

70% of 1rm x 2 reps x 10 sets eith 30secs rest between - used 72.5kg

might do a metcon later