BoxRec

Did another crossfit routine this morning. 3 rounds of:

400m run
21 kettlebell swings
12 pull-ups

Finished in a disappointing 13 mins 54 secs - ran the 400s at 16kph and can definitely go quicker, but majority of time lost on the pull-ups as post-shoulder problems I'm still way down on my previous maxs.. by final set I had to split it into 5-3-2-2 :(

Not done anything for a week.

30 mins run on treadmill, then mile and a halfer tonight. Then weights on Wednesday.

Did a boxing workout tonight:-
10 mins skipping & shadow boxing
10 mins stomach exercises
50-60 mins boxing skills drills and sparring.

Felt pretty good fitness wise, but got a bloody nose for my troubles!

Went to the gym and warmed up with 3x3 shadow sparing and 1x3 of inside work sparing then proceeded to cop a pasting for 6x3 hard sparring.

Prediction..Pain wrote:

Dioufy wrote:Where can I see this Fran work-out. I may need to try it.

http://www.youtube.com/watch?v=xJ27XzR3HJc

I'm not really familiar with cross-fit, but just checked out the video above - the guy is incredible. Looks like bloody hard work. Will check out some of Deserters references and maybe try one of the routines. Well done for getting started on it!

jonoevansla wrote:

Prediction..Pain wrote:

Dioufy wrote:Where can I see this Fran work-out. I may need to try it.

http://www.youtube.com/watch?v=xJ27XzR3HJc

I'm not really familiar with cross-fit, but just checked out the video above - the guy is incredible. Looks like bloody hard work. Will check out some of Deserters references and maybe try one of the routines. Well done for getting started on it!

Good luck mate - once you're in, you'll never look back! let me know if you need any advice.

Deserter wrote:

jonoevansla wrote:

Prediction..Pain wrote:
http://www.youtube.com/watch?v=xJ27XzR3HJc

I'm not really familiar with cross-fit, but just checked out the video above - the guy is incredible. Looks like bloody hard work. Will check out some of Deserters references and maybe try one of the routines. Well done for getting started on it!

Good luck mate - once you're in, you'll never look back! let me know if you need any advice.

Cheers mate - will take you up on that offer.

Chest & Triceps workout tonight.

Bench Press - 40 kg x 100 reps, 80kg - 1 set, 100Kg - 3 sets (final set being a drop set to 60Kg)
Incline Bench Press - 60Kg x 3sets.
Dumbell flyes - 30Kg x 2 sets.
Narrow grip bench press - 60Kg x 4 sets
Dips - 4 sets.

Between 6-12 reps for each set.

Completed in 50 mins.

crossfit workout today:

1000m row
50 thrusters @ 20kg
30 pull-ups

Did it in 12:36 - nailed the row and thrusters OK, but was 'dead' by time I got to pull-ups so lost loads of time :(

Nifty.

I struggle with the pull ups. I can only do 5 in one set :(

Do you split them into groups?

Dioufy wrote:Nifty.

I struggle with the pull ups. I can only do 5 in one set :(

Do you split them into groups?

Yep, I have to in that type or workout as my shoulders are already shredded by the time I get to them, thanks to the rower and the thrusters - ended up doing singles by the end, so my 30 went something like 5-5-5-4-3-3-2-1-1-1

Tomorrow I'm waking up and doing Bikram Yoga in the morning. Gonna grab a quick bite afterwards and head to the gym to take on Crossfit "Fran." Looking forward to it. I'll post tomorrow with my Fran results.

Prediction..Pain wrote:Tomorrow I'm waking up and doing Bikram Yoga in the morning. Gonna grab a quick bite afterwards and head to the gym to take on Crossfit "Fran." Looking forward to it. I'll post tomorrow with my Fran results.

Good luck man. Let me know how you get on with Fran - she's a bitch!
Have you done a lot of Bikram yoga? Thinking of doing something like that or pilates on my 'off day' to relax and improve my flexibility.

Tried a scaled variation of crossfit 'Manion' last night.

5 rounds of:-
1.5mins static bike (substituted for 400m run)
15 squats (60Kg)

Completed in approx 12 mins.

First attempt at this type of training and was impressed by the intensity. Found it a useful way to get a good workout in a short time period - I didn't start training until 22:30, so time was against me. Have identified a few other crossfit programs to try.

Deserter wrote:

Prediction..Pain wrote:Tomorrow I'm waking up and doing Bikram Yoga in the morning. Gonna grab a quick bite afterwards and head to the gym to take on Crossfit "Fran." Looking forward to it. I'll post tomorrow with my Fran results.

Good luck man. Let me know how you get on with Fran - she's a bitch!
Have you done a lot of Bikram yoga? Thinking of doing something like that or pilates on my 'off day' to relax and improve my flexibility.

I have always used yoga as "off day" stretching and maintenance program. Bikram is awesome because in the 105 (F) temp of the room, you get an amazing sweat and stretch. I only do it once a week at most but it has proved to be very beneficial for loosening and strengthening my entire body, especially my core. I highly recommend it. I'm never done pilates but I'm thinking it would be a similar benefit. After this mornings Bikram session I completed the full "Fran" workout. I took me 11 minutes to complete but I was still glad I finished the full workout. Crossfit is truly an amazing program and I'm excited to keep improving my Fran times.

Prediction..Pain wrote:

Deserter wrote:

Prediction..Pain wrote:Tomorrow I'm waking up and doing Bikram Yoga in the morning. Gonna grab a quick bite afterwards and head to the gym to take on Crossfit "Fran." Looking forward to it. I'll post tomorrow with my Fran results.

Good luck man. Let me know how you get on with Fran - she's a bitch!
Have you done a lot of Bikram yoga? Thinking of doing something like that or pilates on my 'off day' to relax and improve my flexibility.

I have always used yoga as "off day" stretching and maintenance program. Bikram is awesome because in the 105 (F) temp of the room, you get an amazing sweat and stretch. I only do it once a week at most but it has proved to be very beneficial for loosening and strengthening my entire body, especially my core. I highly recommend it. I'm never done pilates but I'm thinking it would be a similar benefit. After this mornings Bikram session I completed the full "Fran" workout. I took me 11 minutes to complete but I was still glad I finished the full workout. Crossfit is truly an amazing program and I'm excited to keep improving my Fran times.

That's great to hear on all counts man

Went to the park and did this 8 times. Ran about 400M - 20 "Air Squats" - 20 Pull ups/Chin ups

I couldn't do 20 pull ups/chin ups in a row so I generally did 5,5,5,5 ---give or take a few. Very good workout, this.

Completed CrossFit "Fran" in 7:35. This was the second time I did the full Fran workout and I brought my time down from 11:00. I'm going to rest a bit and then head over to the park for some more pullups/chins.

Prediction..Pain wrote:Completed CrossFit "Fran" in 7:35. This was the second time I did the full Fran workout and I brought my time down from 11:00. I'm going to rest a bit and then head over to the park for some more pullups/chins.

Awesome work

First day in gym for 3 weeks. Injury.

Going to do one of the fran workouts, deserter, then time it and doi it again in a month
see How i improve

Dioufy wrote:First day in gym for 3 weeks. Injury.

Going to do one of the fran workouts, deserter, then time it and doi it again in a month
see How i improve

Mate, to be honest, if you've just come back from injury you really don't want to be taking on a heavy-duty workout like Fran - ease your way back in first

Ran 3km,

Stretched, 15 mins ab work then:

Power cleans 3x10
Zercher squat 3x 10
Incline DB press 3x10
Weighted pull ups 3x 5

Then this build and burn work out:

http://www.youtube.com/watch?v=TNSzNnMLFmA

1 set =

15 push ups
10 dumbell rows (per arm)
30 secs mountain climbers
15 Burpee to overhead dumbell press
15 Dumbell Squat to bicep curl

I was planning of doing 4 sets of this but I was close to death after 2!

Nice session BP.

Tonight I did 3x2 mins skipping to warm-up, along with various exercises with an Olympic bar (20kg) - squats, shoulder press, 'good morning' etc.

Then 3x5 front squats at 70kg.

Followed by a ladder:
minute 1 = 1 pull-up and 1 handstand push-up (against a wall)
minute 2 = 2 pull-ups and 2 HSPUs
minute 3 = 3 and 3
and so on till failure... my pull-ups are still rubbish after my rotator cuff tear so I was toast by 7 & 7.

Finished with 500m row, which I did in 1min 36sec, but not on a Concept, so don't think that's an accurate reflection.

Quite like this idea, good for picking up new exercises:

Mines consisted of:

3x3m skipping
6x3m Heavy bag
3x3m Skipping
3x3m Heavy Bag
3x3m Skipping
3x3m Shadow Boxing

3 x 12 r Flyes
3 x 12 r bicep curls
3 x 12 r Bench Press
3 x 12 r shoulder press
3 x 100 r Sit Ups

Shower
Home
Boxrec, lol

*r = repetitions
*m= Minutes

Legs for me tonight.

Squats - 2 sets, 1st set moderate weight, 2nd set heavy.

Leg Press - 2 sets, both heavy. Drop sets.

Hack squat - 2 sets, reverse and normal hack squat, both heavy.

Abductions, adductions.

Leg exstensions - 2 sets, 1st set light, 2nd set heavy.

Seated calf raises - 2 sets. Both heavy.

Standing calf raises on the smith machine - 2 sets. Both heavy.

Then Cardio - 10 mins on the cross trainer (Burn 200 calories).