August - September 2006

[John]

2000m warmup row, followed by one 500m sprint at 468 Watts or 91% of 1:28.0 pace. Time = 1:30.8. Started to die with about 50m to go.

[John]

2k row pre-breakfast. 7:38.8

• Deadlifts: 8x80kg, 5x100kg, 3x120kg, 1 x 140kg, 160kg, 165kg
• EZ preacher curls: 12x23kg, 10x28kg, 8x33kg, 6x38kg, 12x33kg
• Cable curls (s/s): 12x50kg
• Triceps pressdowns - rope: 12x30kg, 10x40kg, 8x55kg, 6x65kg, 12x60kg
• Cable kickbacks (s/s): 12x15kg

Form was much better on 165kg DL this time round.

[John]

Was gonna do a full leg routine last night but an adductor strain limited weight on the squats. Also only had half an hour before gym closed.

• Squats (A2A): 12x80kg, 10x100kg, 4x110kg
• Leg press 45°: 10x240kg, 6x280kg
• Pullups: few sets - no weighted

Did some more stuff at random this morning.

• Pullups (slow reps from dead hang): 15x0kg, 10x10kg, 5x20kg, 3x30kg
• Shrug machine: 12x40kg, 10x80kg, 8x120kg, 6x160kg, 12x120kg
• One-arm DB snatchs: 17kg5 to 35kg
• Calf raises (Smith): 12x120kg, 10x160kg, 8x200kg, 6x220kg, 12x200kg
• Seated calf raises (superset): 12x150lb + 20kg plate on knees
• Seated leg extensions: 7x200lb
• L-pullups: 3 sets of 8
• BB Thrusters: 15x20kg, 15x20kg
• Centre-grip BB bench press: 12x20kg, 10x30kg, 10x40kg, 10x50kg

Shrug propped up on two platforms (about 15cm total height). Dunno what the weight of the bar on the Smith machine is, so won't count it.

[John]

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Completed exactly seven rounds (140 pull-ups, 175 push-ups and 205 squats). Frequent breaks after first four rounds. Great conditioning exercise with the pull-ups and squats being the hardest. Legs feeling it now.

[John]

Two CrossFit WoDs on the trot! Things are looking up. All things going OK I'll have a crack at tomorrow's one too, although 45 deadlifts and hand stand push ups sound pretty fearsome

Three rounds for time of:

• 35kg power snatches (scaled from the prescribed 95lb)
• 500m row (substituted for the prescribed 400m run)

Time: 15:43

Excuse for scaling the snatch weight: I haven't done barbell snatches for about 35 years so thought I'd start light and concentrate on form. Excuse for substituting row: I haven't measured out a 400m circuit from the gym and, er, I hate running.

[John]

"Diane" is the name of the CrossFit WoD ... Rounds of 21-15-9 reps for time of:

• Deadlifts 102kg
• Handstand push-ups

Was to be my first time at attempting a WoD three days on the trot. However I tried a single HSPU before going to the gym and R shoulder/upper arm was too painful, so decided to stick with just the deadlifts - going for the full weight, but not for time.

Workout therefore consisted of:

• W/grip o/h pullups: 10x0kg, 8x10kg, 6x20kg, 5x30kg, 3x35kg, 1x40kg
• Deadlifts: 21x105kg, 15x105kg, 9 x105kg
• Peck dec: 12x70lb, 10x80lb, 8x100lb, 6x110lb, 12x100lb

Long rests between deadlift sets, with one break in the 21- and 15-rep sets.

[John]

CrossFit WoD:

• Squats: 60, 80, 100, 110, 120, 120, 120, 125, 130, 120kg

First time over 120kg. Poor form on 130kg rep. Only just got to parallel.

• W/grip, o/h pullups: 10x0, 8x10, 5x20, 3x30, 1x40, 5x20kg

[John]

Wussed out badly on today's CrossFit WoD, which was 10km run. I haven't run for months.

• 20min 'sort of running' on the treadmill: 3.3km

Feeling very guilty about lack of running/rowing of late. Promise to self this will be recified before I leave for the States in two weeks.

[John]

CrossFit WoD - choice between Cindy and Mary. Seein' as my shoulder doesn't allow me to do handstand pushups, and I suck at one-legged squats, I opted for Cindy. As many rounds in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

Completed 22 rounds with time for a couple of drink stops. Getting noticeably better at air squats now. These ones all done with no breaks and with hands on chest rather than swinging.

1000m row just before bed to check for rust on the chain ;-)