Bit of updating to be done.

2/6/11

Alba military fitness session.

3/6/11

Charity excercise bike ride at gym. 2 hour stint and 28.7 miles completed.

6/6/11

5k run

8/6/11

For time

100 pullups
100 14kg db push press
100 sit ups

All reps per excercise to be completed before moving on.
14:41

Then did 50 bastardos in 2:37

9/6/11

Approx 4 mile run in 31:21

10/6/11

100 press ups
50 kb swings
100 jesus christs

7:22. Was going for 100 swings but could feel the old knee going again.

13/6/11

1 lap of strathy park(round the loch)

26:05

14/6/11

Alba military fitness session

15/6/11

Crossfit Fran done with 41.5kg bar

21-15-9 reps of
Thruster
pull up

6:08

Then 4k run

16/6/11

Alba military fitness session

18/6/11

Crossfit Randy

75 x 75lb power snatch (34kg)

5:28 (5:55 last time)

28/5/11

1-10-1 reps of

Squat
14kg db push press
tricep dip
press up on bars
sit ups
pull ups

23:38

30/5/11

5k run + 50 press ups + 50 sit ups

31/5/11

Alba military fitness session

1/6/11

Got a free pass for the boathouse gym down strathy for this week.
Did 5 rounds for time of

500m row
10 x 50kg push press

16:13

Good to get back on a rower. Haven't been on one since the good old days at Crossfit. Quite surprised cos i managed to keep to about 1:45 for each of the 5 rows.

25/5/11

50 strict dead hang pullups
100 sit ups

23/5/11

5 rounds of

5 dead hang pullups
10 push ups on bars
15 x 14kg db push press
20 tricep dips
25 sit ups

10:29

24/5/11

Push press

46.5kg 2x10 reps
54kg 2x7 reps
59kg 2x5 reps
64kg 1x3 reps

Messed about with some deadlifts after this but have only got up to about 100kg in the house.
Then did a tabata with press ups. 7x15 + 1x25 = 130 reps.

Still no leg work as knee is still buggered.

Sat 14/5/11

Alba military fitness session

Sun 15/5/11

6 rounds of (36.5kg)

5 deadlifts
5 cleans
5 front squat
5 push press
5 back squat
30 sit ups
10 push ups on bars

+100 bench presses without stopping at 36.5kg

Went on holiday so just did some morning runs without timing.
17/5 Approx 5k
18/5 Approx 7k
19/5 10k - measured in car.

20/5/11

7 rounds of
5 dead hang pullups
10 push ups on bars
15 x 14kg db push press
20 sit ups

13:25

Knee playing up again from the running so trying to avoid leg work.

Did something to my knee during Saturday's workout. All swollen up and friggin' painful so no running or leg work this week.

9/5/2011
5 rounds of
5 dead hang pull ups
10 x 14kg db shoulder press
20 sit ups

Took a few days off

13/5/2011

5 rounds of
5 dead hang pullups
10 press ups on the push up bars
15 14kg db push press
20 tricep dips
25 sit ups

11:16

5/5/11

Alba military fitness session

7/5/11

21-15-9 reps of

Box jump
24kg kb swing
Chest to bar pull ups
Sit ups

8:09

1/5/11

Roughly 5.5k run in 26.22

2/5/11

Alba military fitness session

3/5/11

Crossfit Fran scaled to 36.5kg

21-15-9 reps of
Thruster
Pull ups

5:10

28/4/11

Alba military fitness session

29/4/11

Crossfit 'Randy' workout

75 power snatches at 34kg

5:55. Took almost 1 minute off last time for this.

Alba session today. Did 5k run yesterday in 22:10.

Today 23/4/11

Alba session then

10 rounds x 10 reps of

14kg dumbell shoulder press
14kg dumbell bicep curls

30 side to side oblique crunches between each individual set = 600 oblique crunches.

Thursday 21/4/11

Alba session + 40 kb swings (24kg)

Tuesday 19/4/11

Alba session

16/04/2011

Got a new toy - A 9kg medicine ball.
Did 75 'Wall ball' shots to a 10 foot target. That is much harder than it looks! 6:31

Then did 2 rounds x max reps of press ups on the push up bars, strict pull ups(which seemed impossible after the wall balls), and unanchored sit ups.

Push ups 28/33
Pull ups 6/6
Sit ups 50/60

18/04/2011

Crossfit 'Hammer' WOD scaled to 46.5kg

5 rounds each for time with 90 secs rest between rounds of:

5 power cleans
10 front squats
5 jerks( not exactly sure what they are so did a push press think that's close enough)
20 pullups

Times were 1:59, 2:48, 3:12, 3:20, 2:56

Unbroken on 1st round but had to break every other round mainly due to failing grip.

12/04/2011

Roughly a 4 mile run through the woods. Last mile or so uphill. 32:13

13/04/2011

Alba military fitness session.

15/04/2011

240 sit ups on bench in 50 and 30 rep sets.
Then 10k run in 48:08

Push press

2 sets x 10 reps 46.5kg
2 x 10 reps 51.5kg
2 x 7 reps 56.5kg
2 x 5 reps 61.5kg
1 x 3 reps 66.5kg

Then 3 rounds of max reps with 26.5kg
41/41/25

7/4/2011

Alba session + 40 kb swings

10/4/2011

100 burpees in 6:47 to complete my 100 day burpee challenge. So glad that's over i will never do it again.

5/4/2011

Alba military training session.

03/04/2011

7 rounds x 3 reps of thrusters

46.5kg / 51.5 / 56.5 / 59 / 61.5 / 61.5

04/04/2011

5k run

Alba military fitness sesson.

Did some Tabatas today followed by my burpees.Only 5 days of burpees to go!

Tabatas
30kg push press lowest score 12
tricep dips score 17
24kg kb swings score 10

50 sit ups in between each exercise.

29/03/2011

Alba military fitness class.

31/03/2011

Alba military fitness class followed by 40 kb swings. And the bloody burpees of course!

Incorporated most of todays burpees into a wee workout to stave off the sheer boredom of doing them. So did 8 rounds of:

10 burpees
10 pull ups
10 sit ups

Then did 5k run.

10k run

49:02

Alba military fitness session followed by a soul destroying 89 burpees for my 100 day burpee challenge. Not long to go but fuckin' sick of them now!

23/03/2011

For time
70 burpees(with press up)
60 sit ups
50 24kg kb swings
40 pull ups
30 decline press ups on push up bars(feet on kitchen worktop)

13:58

For future ref: burpees and sit ups unbroken. kb swings done in 35 and 15 reps. Pull ups done in 1 set of 10 and 6 sets of 5. Press ups done in 15,8 and 7 reps.

21/03/2011

5k run in 22:40

22/03/2011

Alba military fitness session.

Alba military training session tonight. Back is totally goosed from the snatches yesterday. Don't even know if i'm doing them properly...

Crossfit 'Randy'

75 x 35kg power snatches

6:46

9 seconds better that last time.

Alba military training session tonight.

13/03/11

4 mile run in 32:33

14/03/11

7 rounds of
10 x 20kg thruster
10 pull ups
6:39

Day 71 of burpee challenge and have worked out that when i did rep 40 today that was me passing halfway. Bugger me i will never do this again!

10/03/11

Alba military fitness session

11/03/11

'Death by pull up'

15 full rounds plus 10 in 16th round = 130 pullups

Underhand pullups as strict as possible. Think my form was decent until about rounds 13/14 then it just went to shit.

07/03/11

5k run in 22 mins

08/03/11

Alba military fitness session.

09/03/11

21-15-9 reps of

14 kg db thruster
pull ups

5:13

05/03/11

4 mile run in 32 mins.

AMRAP in 20 mins

5 pull ups
10 press ups
15 squats

25 rounds + pull ups + press ups + 1 squat + almost dead!

01/03/2011

21-15-9 reps of

36.5kg thruster
pull ups

5:10

21-15-9 reps of

46.5kg sdhp
46.5kg back squat

8:22

50 reps each for time
press ups
24kg kb sdhp
pull ups
sit ups
squats
tricep dips
24kg kb swings
knees to chest hanging from bar
15kg db push press
burpees(no press up)

time 22:14

25/02/2011

50 24kg kb sdhp
50 15kg one armed snatch alternating arms
35 sdhp
35 snatch
20 sdhp
20 snatch
100 sit ups

10:33

23/02/2011

For time 15 rounds of
5 pull ups
10 press ups
15 squats

10:57

Training for 50 mile military style speed march in April. Went on a 10 miler last Saturday and got a blister the size of a golf ball on my foot which got infected and spread up my leg. So spent last week in hospital on a drip. Deep joy. Can't train properly for a wee while and may need to re-think the 50 mile walk....

Circuit session down strathy. Followed by 50 kb swings.

4 mile run in 33:03

For time

15 x 46.5kg thrusters
15 pull ups
21 x 36.5kg thrusters
21 pull ups
36 x 26.5kg thrusters
36 pull ups

13:36

That last set of pull ups really sucked. Took me about 5 mins just for that last set.

Thursday 3rd Feb Circuit session down strathy followed by 50 kb swings.

Circuit session down strathy followed by 40 kb swings.

Sunday 30th Jan

Back squats
46.5kg 1x10 reps
51.5kg 3x10 reps
60kg 1x10 reps

Push press
46.5kg 1x10 reps
51.5 3x10 reps
60kg 1x7 reps

5k run afterwards.

1st month of burpees completed. Think this is gonna suck from now on!

Circuit session down strathy then 50 kb swings.

5k run with new walking boots on.

23:50

Military training session down strathy last night.

Today did a scaled version of crossfit wod

10 rounds of

5 x 20kg db thruster
10 x pullups
1 min rest between each round

Total time including rest periods 18:23

Missed out the 100m sprints. Thankfully.

Only had time after work for a quick workout so did 1-10 reps of

14kg db push press
24 kg kb swing
pull up
push up on push up grips
sit up

11:36

Did 10k run today. Forgot to take stopwatch but think it was around 50 mins.

Military training on Thursday.Friday did crossfit wod

21 L pullups
20 one legged squats
18 LPU
16 OLS
15 LPU
12 OLS
12 LPU
8 OLS

Had to do the squats assisted by holding onto bench for balance. L pullups were done in two's for 1st set and then singles for the rest. Time 11:24

Military training tonight. Also done 3 days worth of burpees (57) so that i'm ahead for the weekend when i'm gonna get pissed.

Sat 15/1/11

Military training down strathy yesterday then did a lap of strathy round the road route. 40 kb swings after that.


Sun 16/1/11

5k run in 22:22

Military training tonight. Messed about last night with trying to improve my pull ups. Trying to do them as strict as possible and managed to do 120 in total in 5 rep sets.

Back squats:
46.5kg x 20 reps
51.5kg x 20 reps
56.5kg x 15 reps

Push press:
46.5 x 20 reps
51.5 x 15 reps
56.5 x 10 reps

Deadlift:
81.5 kg x 30 reps

Struggling to try anything much heavier on squats cos i'm having to lift bar over my head from the ground. Will need to look into getting a set of squat stands.

Military fitness class down strathy followed by my burpees and some kb swings

Wednesday 08/01/11

1-10-1 reps of

24kg kettlebell swing
14 kg db push press
pull up
press up on press up handles
sit up

21:59

Thursday 09/01/11

Military fitness session down strathy

Today

21-15-9 reps

34 kg thruster
pull up

4:48

After a few days of feeling pretty crappy i went out and did a 10k run yesterday. 54:21

Also, started the 100 day burpee challenge on New years day. Don't know how long i'll last but i've not missed any in the 1st 4 days! Piece of piss!