Tuesday's workout at Crossfit Hove was
50 Double Unders
50 Push-ups
40 Double Unders
40 Push-ups
30 Double Unders
30 Push-ups
20 Double Unders
20 Push-ups
10 Double Unders
10 Push-ups
Time - 9:26
I scaled this to single skips (150,120,90,60,30, still working on my double unders!), and Push-ups (25,20,15,10,5, no Push-ups for over a month due to minor chest surgery!).
After this was double under practice, and a spell on the rings playing with back levers!
Wednesday, December 16, 2009
Saturday, December 12, 2009
Back from the Dead!
Thursday's WOD was my first for a month! This was due to a badly strained back and a minor surgical procedure to remove a burst blood vessel from my chest!
The WOD was borrowed from the CrossFit Hove Blog, and was.
Should Press
1-1-1-1-1
15kg-25kg-25kg-25kg-27.5kg
Push Press
3-3-3-3-3
25kg-27.5kg-30kg-32.5kg-35kg
Push Jerk
5-5-5-5-5
30kg-32.5kg-35kg-35kg-37.5kg
This was followed by 100 Air Squats for time!
Time - 2:18.5
The WOD was borrowed from the CrossFit Hove Blog, and was.
Should Press
1-1-1-1-1
15kg-25kg-25kg-25kg-27.5kg
Push Press
3-3-3-3-3
25kg-27.5kg-30kg-32.5kg-35kg
Push Jerk
5-5-5-5-5
30kg-32.5kg-35kg-35kg-37.5kg
This was followed by 100 Air Squats for time!
Time - 2:18.5
Tuesday, November 17, 2009
Fran!
Todays WOD was again borrowed from the main site, and was Fran. Fran is one of the best known of the CrossFit WOD's, and is Pull-ups and Thrusters performed in 21-15-9 reps.
The first time I did Fran was at the CrossFit Level 1 Cert in N.Ireland, this was scaled to Jumping Pull-ups and 25kg Thrusters, and I had a time of 6:15. This time the weight was increased to 30kg although I'm not sure that was a good idea, as I'm suffering with a bad back due to Deadlift's yesterday!
Time 12:32
The first time I did Fran was at the CrossFit Level 1 Cert in N.Ireland, this was scaled to Jumping Pull-ups and 25kg Thrusters, and I had a time of 6:15. This time the weight was increased to 30kg although I'm not sure that was a good idea, as I'm suffering with a bad back due to Deadlift's yesterday!
Time 12:32
Monday, November 16, 2009
Angie!
Today's WOD was borrowed from the main site, and was Angie. I scaled this WOD from the prescribed 100 reps of Pull-ups, Push-ups, Sit-ups & Squats for time, to 50 reps of each with the Pull-ups being assisted.
Time - 12:10
My Pull-ups were the weakest part of this WOD, my Push-ups & Sit-ups are getting better as I've been working on these at home. I'm please with my Squats as well at the moment, and this WOD saw the intensity increased as the squats were performed with more speed.
After this it was on to Deadlifts with 5x3 reps being performed.
60kg
65kg
70kg
75kg
75kg
Time - 12:10
My Pull-ups were the weakest part of this WOD, my Push-ups & Sit-ups are getting better as I've been working on these at home. I'm please with my Squats as well at the moment, and this WOD saw the intensity increased as the squats were performed with more speed.
After this it was on to Deadlifts with 5x3 reps being performed.
60kg
65kg
70kg
75kg
75kg
Thursday, November 12, 2009
Tabata Something Else!
Wednesday's workout at CrossFit Hove was Tabata Something Else! This is programed as 20 secs of work followed by 10 secs of rest, with 8 rounds of each of the following exercises. All reps are added together for a final score
Pull-ups
Sit-ups
Push-ups
Air Squats
Score - 242
I found the Pull-ups the hardest part of this WOD, I definitely need to work on my strength and get more Pull-ups under my belt! I was pleased with how my Sit-ups and Push-ups are increasing, as I have working on these at home. I enjoyed the Squats the most, and am ready to increase the pace and intensity.
Pull-ups
Sit-ups
Push-ups
Air Squats
Score - 242
I found the Pull-ups the hardest part of this WOD, I definitely need to work on my strength and get more Pull-ups under my belt! I was pleased with how my Sit-ups and Push-ups are increasing, as I have working on these at home. I enjoyed the Squats the most, and am ready to increase the pace and intensity.
Monday, November 9, 2009
KKKKK!
Today's WOD was borrowed from the main site, and was a 5K run! Running is not my strongest skill and I find it really boring! The only time I ever found running remotely interesting was when I was running after a football!
Anyway one must do these boring WOD's as well as the interesting one's, and today's time was 26:15 which beat my previous best by over a minute!
Anyway one must do these boring WOD's as well as the interesting one's, and today's time was 26:15 which beat my previous best by over a minute!
Monday, November 2, 2009
Genbukan UK Tai Kai 2009
This weekend saw the Genbukan UK Tai Kai take place in Brighton, 4 days training for instructors and 2 days for mere mortals! This year's Tai Kai focused on the "Tenshin Hyoho Kukishin Ryu" which is a very old Jujutsu School.
Tanemura Soke has opened up these schools, so that members of the Genbukan can receive a licence in these traditional schools, some of the instructors have been waiting over 20 years for this chance! Before the Kyu/Dan system was introduced this was how Martial Arts in Japan were licenced.
Students from 9th Kyu to 1st Kyu were allowed to test the Kirigami level, this is the first 9 basic patterns from this school, and would give the student a rank of 1st Kyu in new money. Students and instructors above Shodan (1st Dan Black Belt) were allowed to test the Shoden Menkyo level, which is the next 13 patterns and would give the student a rank of 1st Dan.
Saturday was spent learning and practicing the 9 patterns of the Kirigami level which includes lots of throws, being thrown over and over certainly improves the ability to receive! Last thing on Saturday was a Amatsu Tatara spiritual lecture, which was very interesting. On Sunday morning we learned and practiced some very special Hanbojutsu (3ft Staff) and Bikenjutsu (Sword) patterns from the Tenshin Hyoho Kukishin Ryu!
I managed to pass my Kirigami test with 95% which I was very pleased with, having to test in front of 170 is quite daunting, but once I got started I forget all of the people watching except for Tanemura Soke! My partner and I were last in our group to finish our patterns, and I could feel Tanemura Soke watching us!
Tanemura Soke has opened up these schools, so that members of the Genbukan can receive a licence in these traditional schools, some of the instructors have been waiting over 20 years for this chance! Before the Kyu/Dan system was introduced this was how Martial Arts in Japan were licenced.
Students from 9th Kyu to 1st Kyu were allowed to test the Kirigami level, this is the first 9 basic patterns from this school, and would give the student a rank of 1st Kyu in new money. Students and instructors above Shodan (1st Dan Black Belt) were allowed to test the Shoden Menkyo level, which is the next 13 patterns and would give the student a rank of 1st Dan.
Saturday was spent learning and practicing the 9 patterns of the Kirigami level which includes lots of throws, being thrown over and over certainly improves the ability to receive! Last thing on Saturday was a Amatsu Tatara spiritual lecture, which was very interesting. On Sunday morning we learned and practiced some very special Hanbojutsu (3ft Staff) and Bikenjutsu (Sword) patterns from the Tenshin Hyoho Kukishin Ryu!
I managed to pass my Kirigami test with 95% which I was very pleased with, having to test in front of 170 is quite daunting, but once I got started I forget all of the people watching except for Tanemura Soke! My partner and I were last in our group to finish our patterns, and I could feel Tanemura Soke watching us!
Thursday, October 29, 2009
Michael!
Today's WOD was "Michael"! 3 rounds for time of.
Run 800m
50 Sit-ups
50 Back Extensions
Time - 33:59
I found the sit-ups the toughest part of this workout, I was using a towel under my back to replicate an Abmat, but it's just not the same!
Run 800m
50 Sit-ups
50 Back Extensions
Time - 33:59
I found the sit-ups the toughest part of this workout, I was using a towel under my back to replicate an Abmat, but it's just not the same!
Tuesday, October 27, 2009
I Luv Burpees!
Tuesday's workout was an AMRAP for 10 mins of the following!
15 Box Jumps - 20 Inch Box
10 Burpees
5 Squat Cleans - 30kg
I quite enjoyed this workout in a perverse way, I managed to complete 4 rounds in 10 mins without any breaks in between, pacing myself during the Burpees which are my favourite, NOT!
15 Box Jumps - 20 Inch Box
10 Burpees
5 Squat Cleans - 30kg
I quite enjoyed this workout in a perverse way, I managed to complete 4 rounds in 10 mins without any breaks in between, pacing myself during the Burpees which are my favourite, NOT!
Saturday, October 24, 2009
One Bar Linda!
Thursday's workout at CrossFit Hove started with a 400m row to warm-up, before work began on my Overhead Squat. I really enjoyed this one!
5x3 reps with the following weights
25kg
27.5kg
30kg
35kg
40kg
After this it was on to the main WOD which was One Bar Linda! Decreasing reps as follows 10-9-8-7-6-5-4-3-2-1 of Deadlift, Hang Power Clean & Push Press with 30kg on one bar, time for this WOD was 14:57. The Push Press really got me on this one, I was very pleased with my Clean's and Deadlift but still need more work on the Clean's!
5x3 reps with the following weights
25kg
27.5kg
30kg
35kg
40kg
After this it was on to the main WOD which was One Bar Linda! Decreasing reps as follows 10-9-8-7-6-5-4-3-2-1 of Deadlift, Hang Power Clean & Push Press with 30kg on one bar, time for this WOD was 14:57. The Push Press really got me on this one, I was very pleased with my Clean's and Deadlift but still need more work on the Clean's!
Monday, October 19, 2009
I don't like Monday's!
Monday's workout concentrated on improvement of my cleans, so after a warm-up of 3x10 20kg KB swings it was off to the barbell. Hang Squat Cleans was the flavour of the day, concentrating on getting the elbows under the bar and making sure they were nice and high!
For this workout I did 5x3 reps with the following weights, also having to re-educate a personal trainer mid workout, responding to his CrossFit questions!
25kg
35kg
40kg
45kg
45kg
For this workout I did 5x3 reps with the following weights, also having to re-educate a personal trainer mid workout, responding to his CrossFit questions!
25kg
35kg
40kg
45kg
45kg
Rooftop Functional Workout!
Saturday's functional workout consisted of removing all the old felt off the shed roof, and then replacing with new felt. The shed roof and I are now one, with me spending half the day above the ground and not falling once!
A broad range of the 10 general physical skills were employed during this time, these were. Stamina, Strength, flexibility, coordination, agility, balance and accuracy.
A broad range of the 10 general physical skills were employed during this time, these were. Stamina, Strength, flexibility, coordination, agility, balance and accuracy.
Friday, October 16, 2009
Junkie Lizzie!
Thusday's workout at CrossFit Hove was Junkyard Lizzie.
7 Rounds of
7 Ring Dips (Assisted with Rubber Band)
7 Hang Power Squat Cleans (40 kg)
Time 16:57
I found the HPSC part of this workout very tough, especially on my hands which are starting to crack nicely due to the cold mornings! I definitely need to work on my cleans more!
At the end of the session I did a little bit more work (as much as my hands would let me) on my kipping pull-ups, I managed to beat my previous record of 3 in a row with a new recored of 5 in a row, yipee!
This was followed by 5 mins of muscle-up progression, which is another area were more work is needed!
7 Rounds of
7 Ring Dips (Assisted with Rubber Band)
7 Hang Power Squat Cleans (40 kg)
Time 16:57
I found the HPSC part of this workout very tough, especially on my hands which are starting to crack nicely due to the cold mornings! I definitely need to work on my cleans more!
At the end of the session I did a little bit more work (as much as my hands would let me) on my kipping pull-ups, I managed to beat my previous record of 3 in a row with a new recored of 5 in a row, yipee!
This was followed by 5 mins of muscle-up progression, which is another area were more work is needed!
Wednesday, October 14, 2009
In the Begining
Welcome to Neil's blog, an account of my training as an athlete and instructor in CrossFit, a core strength and conditioning system, and my training in the traditional Japanese martial arts of Ninpo and Jujutsu. As I write this I have been training with Miles Key at CrossFit Hove since the beginning of August, although only training once a week I have seen a big improvement in my abilities in this time. Usually I would train at a corporate gym (which won't be named) which I am a member through work, training at lunchtimes and not having the right equipment has been quite frustrating, but has allowed me to concentrate on improving various skills and strength in areas in which I am lacking.
I was introduced to CrossFit by my Martial Arts Teacher Zeb Glover, it really has opened my eye's to how I should have been training all this time, I only wish I had found CrossFit earlier. I have enjoyed this training so much, I decided to become certified as a CrossFit Instructor. I recently travelled to Bath for the CrossFit Kettlebell Instructor Cert, and after this I quickly signed up to the CrossFit Level 1 Instructor Cert in Northern Ireland. This was one of the best experiences I have had and I loved every minute, now I am certified I can begin my journey on learning how to become a CrossFit Instructor.
My training in the traditional Japanese Martial Art of Ninpo, truly started in 2003 in the Genbukan with Zeb Glover, my teacher at Myojo Dojo. After training for six years I am currently learning the patterns for 4th Kyu, also I am currently learning the patterns for the Kirigami (pre black belt level) level of the Tenshin Hyoho Kukishin Ryu, a true old Jujutsu school. At the upcoming Genbukan UK Tai Kai in Brighton at the end of October, I will be learning and testing the Kirigami level patterns, the testing conducted by Grandmaster Shoto Tanemura and his Shihan from Japan. This promises to be an amazing event with Tanemure Soke demonstrating these amazing patterns, and over 300 Ninja's attending over 4 days.
I was introduced to CrossFit by my Martial Arts Teacher Zeb Glover, it really has opened my eye's to how I should have been training all this time, I only wish I had found CrossFit earlier. I have enjoyed this training so much, I decided to become certified as a CrossFit Instructor. I recently travelled to Bath for the CrossFit Kettlebell Instructor Cert, and after this I quickly signed up to the CrossFit Level 1 Instructor Cert in Northern Ireland. This was one of the best experiences I have had and I loved every minute, now I am certified I can begin my journey on learning how to become a CrossFit Instructor.
My training in the traditional Japanese Martial Art of Ninpo, truly started in 2003 in the Genbukan with Zeb Glover, my teacher at Myojo Dojo. After training for six years I am currently learning the patterns for 4th Kyu, also I am currently learning the patterns for the Kirigami (pre black belt level) level of the Tenshin Hyoho Kukishin Ryu, a true old Jujutsu school. At the upcoming Genbukan UK Tai Kai in Brighton at the end of October, I will be learning and testing the Kirigami level patterns, the testing conducted by Grandmaster Shoto Tanemura and his Shihan from Japan. This promises to be an amazing event with Tanemure Soke demonstrating these amazing patterns, and over 300 Ninja's attending over 4 days.
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