My no frills fitness journal!

thehamo

Right. Gonna start a log of my progression over the year. Not doing any particular program just gonna work my arse off and eat clean. Started primal diet since 2nd January. Still not 100% but getting there.

Workout today 20mim kettle bell circuit.

10 min of 10swings and 10 pushups as many as possible. Got 11.

10 min of 10 alternating 1 handed swings and 10 goblet squats. Managed 10.

Sweat was pumping off me. Good workout. Finished with 10 min foam rolling

thehamo

Today workout:

10 min foam rolling & air squats warm up

10 min round of 10 kb one arm swings each arm followed by 10 burpies info kb deadlift.

10 min round of 10 kb snatch 5 each arm followed by 20 seconds plank get ups.

Have to get a new kettlebell. The 12kg I have is too light even though I'm getting a good workout. Will invest in a new 16kg I think

thehamo

Right so I know I said I'm not following any particular plan but I'm starting crossfit next week so looking forward to it.

Had the first night of the fundamentals course tonight was good, very informative and discovered I could do things I didint think I could. Anyway finished off with an intro wod which was 500m row, 40 squats, 30 situps, 20pushups, 10 pull ups as fast as possible. I managed 6:09 which isn't too bad but could have been quicker if equipment hadn't have held me back!

thehamo

So more crossfit fundamentals tonight. Worked on push press front squats deads, kb swings thrusters etc. wasn't much o a workout so came home and done a quick 15 min kb circuit. 1 hand swings, goblet squats, kb snatches, sumo deads to high pulls and press ups. Wasn't dying after it but better than nothing

thehamo

Last night of cf fundamentals course tonight, looking at snatches power cleans etc. looking forward to getting stuck into proper classes next week. Bring on the pain!

thehamo

Got a bit slack Orr the weekend but back to it today. First proper cross fit session 5 rounds of 10 pull ups 10 push ups and 20 1 arm overhead kb squats. Managed it in 12.58. Then tabatha hollow rocks 20 seconds on 10 off 8 times. Good session looking forward to Wednesday

thehamo

Another crossfit session tonight.

Started off with a shoulder press working up to 5x1.

WOD

15 minutes as many rounds as possible of

9 deadlifts x 70kg

12x kettlebell swings @16kg

15 box jumps ( I could only manage step ups!)

I managed 6 rounds Christ was it tough!

thehamo

1 an a half hours 5 aside last night. Good run out though my back is in bits today. Hopefully it's only a short term thing and I'm back to normal by the end of the week!

thehamo

Nothin done since Wednesday and disastrous weekend diet wise. Ah well onwards and upwards.

Crossfit today. Jogged down, pull ups on the minute every minute for 10, wod was 21-15-9 over head squat 25 kg and burpy to box jump 20". Managed it in 8.19. Hollow rock after 30 on 30 off x4

thehamo

Cross fit tonight. Squats working up to 10 rep max, final set was 10 x 85kg.

Wod was 3x 5 minutes amrap 10kb swings and 10 wall balls (of pain). Managed 4 rounds and 10 kb swings first round, 4 and 7 next round and 3 and 8 final round.

Il be expecting the doms in the morning!

thehamo

Xfit again. Oh squats working up to max set of 3, managed 40kg x3

Wod: 10 thrusters @30kg and 10 box jumps x 5 rounds for time. Managed 8:19 in the end. Not bad

thehamo

Xfit last night. Dip progression on the rings and then into the wod

7 kb swings @17 kg, 7 burpees and 21 double unders(I went for 63 single unders) 5 rft. I can't skip for **** so it took me 8:59

thehamo

My own circuit today. 10 min warm up then as many rounds of 10kb snatch each arm, 10 strict pushups and 15 air squats in 15 minutes. Nothin much but all I could fit in!

thehamo

X fit tonight. 10 min warm up, 3x3 20kg medicine ball throws (squat and throw behind overhead) 3x3 band resisted sprints high knees then WOD was 21-15-9 pull ups (band assisted for me) sit ups and back extensions. Good work out, very much enjoyed it

thehamo

X fit tonight again.

Shoulder press 5x3@45kg,

Met con was 100m farmers walk with16kg kb's followed by 10 push press with the same kb's 3 sets of 5 min amrap. Arms were hangin off me! Tough session

thehamo

X fit Tonight. Tough session. Wall balls I hate!

Strength component squats 100kg 5x3

Met con

3 rounds for time

20 wall balls 20kg ball

skipping 120 singles

10 pull ups chest to bar. (blue band)

Managed it in 10:31

thehamo

X fit again tonight, ( goin away Thursday so want to get 3 sessions in)

10 sets of 8 pushups on the minute every minute.

Met con:

6 rounds for time 5 pushups 15 burpees and 30 sit ups. Could only manage 5 rounds in 20 minutes.

Finished off with a few deadlifts. Worked up to 146kg rep for 1

thehamo

More X'fittin today

Strength: Deadlift 5x3 @100kg

Met Con

10 minute rounds for time of 10 box jumps, 10 kb snatches and 3 L pull ups. Could only manage the pullups once and had to move on to the bands. Managed 5 rounds and 10 box Jumps.

thehamo

was away for a few days so didnt get anything done really other than eat ****e for 3 days solid. :mad: ah well dust your self off n all that. Was out for a good 4 hour walk around town yesterday so that will have to count as my exercise!

Back to it with a vengience tomorrow

thehamo

Tonight:

Power Cleans 5 x1 50kg

Met con 21-15-9 kb swings (16kg) and burpees.

thehamo

Wednesday night:

X fit barbell met con amrap deadlift, front squat and push press for 12 minutes. Managed 11 rounds with 5 deadlifts @35kg.

Tonight: X fit, pullup volume set. 4 pull ups on the minute every minute for 10 minutes. Really need a lot of work on the pull ups. Definitely my worst

Metcon was 5 rounds of 90 single skips, 10 pushups and 20 squats. Managed 8:32. If my skipping technique wasnt so piss poor id have managed a much better time.

thehamo

went to play a round of Golf yesterday. Was out on the course for 5 hours. Felt like I was hit with a brick in the face by the end of it. Shattered!

thehamo

Just signed up for my first adventure race of the year. Not a long one, just 40km. Gonna have to try and fit this into my schedule somewhere along the line!

thehamo

Went for a 30 min jog tonight with the oh. Pace didn't really get me gasping so came home and did a 20 min kettlebell circuit.

10 snatches and 10 pushups x10

10 push press each arm and 10 goblet squats x 5

thehamo

Bit of lifting tonight. Been a while really enjoyed it. Working up to 1rm of back squat deadlift and press.

Managed 3x1 of 135kg on squat 3x1 of 55kg on the press and 3x1 of 145kg deadlift.

thehamo

Out for a run last night. Nothing major, clocked up about 5 km.

Back was in a hoop after still feeling it today so Prob gonna have to take it easy for the rest of the week :mad:

Perhaps a bit of walking if anything. Sure what can ya do!

thehamo

Was feeling very lazy this morning sItting on the couch but got a sudden pang of the guilts so decided to go for a run. Done 12km in 1h 12 min. Not exactly fast but the longest I've ran since August. In fact, only my 3rd run sine August! Definitely put the fitness down to crossfit

thehamo

Back to crossfit last night. 5x5 front squat for strength component. Had to bow out after 3, shoulder inflexibility just means a cannot do the without my wrists screaming in pain. Met con, 3rft 20 box jumps (24") 15 push ups and 10 wall balls (20kg). Got it in 7.17

thehamo

Got a 30 minute kettlebell circuit in. Swings, snatches, goblet squats, alternating swings, shoulder press, pushups, shoulder shrugs Turkish get ups.

thehamo

Crossfit tonight. Power snatch skills work. Met con was 3 rft 50 double unders ( 100 singles for me ) and 10 power snatches @40kg. Managed 7.46

thehamo

Did my own workout tonight.

Started off with a 1km run around the block and then straight into a kettlebell circuit consisting of:

6 rounds for time of 15 kb swings (16 kg) over head, 10 pushups and 15 airsquats. Done in 14 minutes.

Next was 10 16kg KB snatches followed by weighted v-ups (using 12 kg bell). Did 6 rounds again for about 14 minutes.

Finished off with kb shoulder press working 6 reps from 20 down to 12 x2 on each shoulder.

thehamo

Crossfit: strength was snatch 5x3. Got up to 45 kg with proper form. Met con was 3 rounds for time 400m run 10 oh squat. Done the squat with a 20kg bar but really could have went heavier. Should have pushed it but sure what ya gonna do. Managed 6.36 minutes

thehamo

Own little session tonight.

6 rft of 10 over head kb swings (moved up to 20kg bell tonight) and 5 shoulder pushups (like a scaled handstand pushup ) Managed 8.32

Next amrap in 10 min of 10 pushups and 10 single arm bent over rows with 20kg bell. Managed 6 and 10 pushups.

thehamo

Crossfit.

Strength: cleans 5 sets of 3 reps 50kg

Met con: 3rft 10 wall balls (20kg) 15 kb swings (24kg) and 20 burpees.

Horrible. End of.

thehamo

Was in London for the weekend and I was a disaster. DIsgusted with my self. Ate crap all weekend and drank crap all weekend. Easily set my self back by about 2 weeks :mad: ah sure what can ya do

Had my own session up in the gym today as follows

Power snatch worked up to 5x3 @45kg

Pull ups: 4 sets of 3 (failure)

Squats 80kg 2x5 then 3 1rm @130kg. Ive hit heavier weight before, must be still tired from the weekend/work done before hand.

Bench press 60kg 5 x10

finsihed off with met con of 3rft 10 oh squats (30kg) 20 box jumps (think it was 20") and 10 deadlifts @60kg. Managed 9:48.

thehamo

Today strength 5x1 press @55kg

Met con: amrap 7kb swings 24kg, 7 pull ups, 7 burpees. Managed 6 rounds.

Pullups are definitely my Achilles heels. Just can't do them

thehamo

Own session tonight clean 5x3 @60kg

Pull ups 5 rounds of 4 ( max)

Weighted dips 3x15

Bent over rows 3x 10 50kg

Finisher was 7 jump squats with 17.5kg dumbbell, 7 burpees and 7 dumbbell swings. I could only get 3 and nearly passed out so left it at that.

thehamo

Decided to get out on the bike this morning for first time in ages. Beautiful morning for it. Done 32km up around howth head. Forgot how much of a bitch that climb is!

thehamo

Crossfit last night.

10 minute pull up volume set. 4 band assisted pull ups on the minute every minute. Still very weak at these. I blame the weight!

Met con was 21-15-9 OH squats @25 kg and burpee box jumps 24 inch box.

Managed it in 8 minutes.

Have boxing training starting tomorrow night for a white collar night. Debating weather or not to head out for a bit of a run today for preparation for the 10k and the end of the week.

Busy Busy Busy.

thehamo

Boxing training tonight went good. Tough enough session, shadow boxing 3x3 min rounds, bag work 3x3 min rounds and skipping 3x3 min rounds. Bit of a warm up and warm down.

2 hour walk earlier also.

pprendeville

thehamo wrote: »

Today strength 5x1 press @55kg

Met con: amrap 7kb swings 24kg, 7 pull ups, 7 burpees. Managed 6 rounds.

Pullups are definitely my Achilles heels. Just can't do them

get one of these guys, they're the biz. just put them on the door frame and slowly buildup. anytime you pass under it try doing one. i couldnt do pullups before but can do up to 12 on a good day now.

thehamo

I've been looking at them alright but I always feel I'm not gonna use it/another piece of equipment lyin around the place.

Tonight's cx fit

Pull ups volume set. Did 1 strict pull up every minute for 10. Decided to stop using the bands and start building up.

Met con 5 rft 10x power snatch @35kg and 10 toes to bar ( I did knees high). Done in 11 minutes. Absolutely goosed after it. Might have to look into some sort of recover supplement after the workout

thehamo

X fit.

Strength: oh squat 5x3 @40kg

Met con 12 min amrap (many rounds as poss) of 10 thrusters (30kg) and 10 box jumps @30";. Bolloxed after it. First time jumping a 30" box so I'm very proud of my self!

Jasus I'm lookin forward to Sunday and doing nothing!

thehamo

Just back from a 10km run. Was an even from greystones to bray around the cliff path. Quite hilly. Felt crap at the start but got into it. Done in 55 minutes

thehamo

Boxing tonight.

Was a good enough session but not as high intensity as I'd like. Basically 9 mins bag work, 9 mins skipping, 9 mins technical stuff(how to punch etc) and then finished off with 20 press ups and some abdominal work.

Still worked up a serious sweat so musts done something for me!

On a side note weigh in was tonight. I came in at 93.6 kg that's about 6kg lost since December last

thehamo

Xfit tonight.

Tabatha oh squats and weighted lunges. 20 seconds each for 16 rounds @ 20 kg. finished off with 10 pull ups. Done a few light power snatches at the end also.

Sore shoulder now. Hopefully a few pain killers and a heat pad can sort it out

thehamo

Christ weighted lunges make your ass sore!

thehamo

2 sessions today = a baaaaad choice. But good at the same time.

Morning session:

Row 5 minute warm up

8sets of 3 pull ups

Shoulder press 5x8 @17.5 kg db's

Bench 70kg 8x8

Bent over rows 60kg 8x8

Supersets db curls and dips 4x10

Evening session:

Boxing training tonight. A lot of bag work 3 minute blocks with 10 second "sprints" on the bag. Same for skipping. A lot of shadow boxing, moving around on the feet keeping a good stance and shadow punching. Moved into some core/ab work, push ups, air squats

Much tougher session tonight. Feckin shattered. Good nights sleep will be had.

thehamo

Got a lunch time session in this morning.

400 m run
21-15-9 reps of squat clean 35kg and kb swings 16 kg

Finished of with 5 strict pull ups.

Shoulder is very sore. Will need to get it seen to

thehamo

Friday session.

5x5 thrusters 45kg

Then 5 rounds for time 20 burpees ( had to tip the chin bar) and 20 sit ups.

Burpees. They never get easier

thehamo

Xfit tonight

800 m warm up run

Bit of split jerk skill work with an empty bar

Met con
12 min amrap of 10kb swings @ 24kg 10x 20lb wall balls and 200m run.

Managed 5 rounds with 10 swings and 10 wall balls.

Was at osteopath. Seems I have a bit of an anterior pelvic tilt with a lot of compensation goin on elsewhere. Got dry needling done and my back is worse than when I went in. Hopefully feels better in the morning