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!
Thursday, October 29, 2009
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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