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Tom's Training Stick (it's like a log, but thin and weak)
Re: Tom's Training Stick (it's like a log, but thin and weak)
by Dan » Wed Jun 17, 2009 7:29 pm
This should be named Toms training twig after I DECIMATED HIM today, absolutely smashed. 21 seconds Tom..........Team Red pfffffft......:)
:)-
Dan - Posts: 699
- Joined: Fri Jun 12, 2009 12:03 pm
Re: Tom's Training Stick (it's like a log, but thin and weak)
by Tom » Wed Jun 17, 2009 8:32 pm
Dan wrote:This should be named Toms training twig after I DECIMATED HIM today, absolutely smashed. 21 seconds Tom..........Team Red pfffffft......
Haha mate you beat me fair and square today, you just wanna hope you don't get buried under all that trash you're talking! We'll see how the time's add up on July 5th shall we
Do now what others don't,
So later on you will have what others won't.
So later on you will have what others won't.
-
Tom - Posts: 457
- Joined: Thu Jun 11, 2009 8:52 pm
Re: Tom's Training Stick (it's like a log, but thin and weak)
by Dan » Wed Jun 17, 2009 11:12 pm
Dont worry man, im going to be buried well and truly.....just having fun on the way down...
-
Dan - Posts: 699
- Joined: Fri Jun 12, 2009 12:03 pm
Re: Tom's Training Stick (it's like a log, but thin and weak)
by Tom » Wed Jun 17, 2009 11:35 pm
WOD
35m Walking lunges, hugging a 20kg(45lb) plate.
Box Jump, 30 reps
15kg Weighted pull-ups, 20 reps (scaled to 5kg)
Time - 23:38
This was a pretty hard session. I was mucking around doing deadlifts before hand, did approximately 3 sets of 6 with 100kg. It's not massive weight for me but mate I needed everything I could get out of my legs tonight! Lunges hammered everything from glutes to quads and box jumps finished off the calves and hips. I'm pretty happy with my effort, it was awesome to race with Dan even if the bugger did beat me in the end! Practiced Handstand pushups after the WOD as well. I tried to do as many reps as possible (usually around 4) for about 4-5 sets. I had 7 wooden plates underneath my head. I WILL get better at these.
35m Walking lunges, hugging a 20kg(45lb) plate.
Box Jump, 30 reps
15kg Weighted pull-ups, 20 reps (scaled to 5kg)
Time - 23:38
This was a pretty hard session. I was mucking around doing deadlifts before hand, did approximately 3 sets of 6 with 100kg. It's not massive weight for me but mate I needed everything I could get out of my legs tonight! Lunges hammered everything from glutes to quads and box jumps finished off the calves and hips. I'm pretty happy with my effort, it was awesome to race with Dan even if the bugger did beat me in the end! Practiced Handstand pushups after the WOD as well. I tried to do as many reps as possible (usually around 4) for about 4-5 sets. I had 7 wooden plates underneath my head. I WILL get better at these.
Do now what others don't,
So later on you will have what others won't.
So later on you will have what others won't.
-
Tom - Posts: 457
- Joined: Thu Jun 11, 2009 8:52 pm
Re: Tom's Training Stick (it's like a log, but thin and weak)
by Tom » Sat Jun 20, 2009 12:32 am
WOD
21 Overhead Squats (40kg)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
15 Pullups
Time - 13:26
This workout was good fun, though warming up for it I wasn't thinking so. Lunges from the other day left me incredibly freaking tight and it took a while to get warm, probably still had dodgy form. Overhead Squats were pretty good, did 1st set unbroken and I think only dropped the bar once in each of the following sets. Pullups sucked though, I definitely need to get better at kipping, I feel once I get better at chinups/kipping I'll be able to make some big jumps in times.
Extra Work
500m Row
For Time
Time: 1:41.2
Did this after the session, just for a bit of fun. Got a bit of advice on improving my rowing form as it was terrible. I felt absolutely trashed after this.
21 Overhead Squats (40kg)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
15 Pullups
Time - 13:26
This workout was good fun, though warming up for it I wasn't thinking so. Lunges from the other day left me incredibly freaking tight and it took a while to get warm, probably still had dodgy form. Overhead Squats were pretty good, did 1st set unbroken and I think only dropped the bar once in each of the following sets. Pullups sucked though, I definitely need to get better at kipping, I feel once I get better at chinups/kipping I'll be able to make some big jumps in times.
Extra Work
500m Row
For Time
Time: 1:41.2
Did this after the session, just for a bit of fun. Got a bit of advice on improving my rowing form as it was terrible. I felt absolutely trashed after this.
Do now what others don't,
So later on you will have what others won't.
So later on you will have what others won't.
-
Tom - Posts: 457
- Joined: Thu Jun 11, 2009 8:52 pm
Re: Tom's Training Stick (it's like a log, but thin and weak)
by Tom » Sun Jun 21, 2009 9:53 pm
Strength Work
Bench Press
70 (155) x 5
70 (155) x 5
75 (165) x 3
80 (175) x 1
85 (185) x 1 PR
85 (185) x 1
Squat
60 (135) x 6
60 (135) x 5
80 (175) x 5
100 (220) x 3
110 (240) x 3
110 (240) x 3
All this was done at North Sydney PCYC as opposed to my usual gym of Crossfit Norwest. It was awesome and very humbling to train in an environment where you were by FAR the weakest person. I'm happy with my bench PR as again it's been attained with pretty much no benching since I last hit one. I also noticed that I'm twisting my body a bit when I squat, so I'm going to try and take some videos in the upcoming days to work out exactly when / where I'm twisting and try and iron that out ASAP.
I've also decided to try and get on the Zone diet as soon as possible. I want to progress and get stronger, faster better all that jazz and at the moment whilst my diet is alright, it's not as good as it could be. Time to shape up and squeeze out all that I can!
Bench Press
70 (155) x 5
70 (155) x 5
75 (165) x 3
80 (175) x 1
85 (185) x 1 PR
85 (185) x 1
Squat
60 (135) x 6
60 (135) x 5
80 (175) x 5
100 (220) x 3
110 (240) x 3
110 (240) x 3
All this was done at North Sydney PCYC as opposed to my usual gym of Crossfit Norwest. It was awesome and very humbling to train in an environment where you were by FAR the weakest person. I'm happy with my bench PR as again it's been attained with pretty much no benching since I last hit one. I also noticed that I'm twisting my body a bit when I squat, so I'm going to try and take some videos in the upcoming days to work out exactly when / where I'm twisting and try and iron that out ASAP.
I've also decided to try and get on the Zone diet as soon as possible. I want to progress and get stronger, faster better all that jazz and at the moment whilst my diet is alright, it's not as good as it could be. Time to shape up and squeeze out all that I can!
Do now what others don't,
So later on you will have what others won't.
So later on you will have what others won't.
-
Tom - Posts: 457
- Joined: Thu Jun 11, 2009 8:52 pm
Re: Tom's Training Stick (it's like a log, but thin and weak)
by Tom » Sun Jun 21, 2009 10:08 pm
WOD
"Mutant Fran"
21, 15, 9
40kg Thrusters
24kg KB Swings (Scaled to 20kg due to lack of equipment)
Heaves
400m Run
Time - 17:13
This was done out at CF Penrith and was a lot of fun! Tried to go to parallel on all my thrusters (I was being a bit of a slydog before and staying a bit higher) and tried to kip on the heaves though there was no chalk at the gym so the bar was pretty bloody terrible to grip with. Great WOD, great day.
Also got to watch Every Second Counts, the movie covering the 2008 CF Games. Pretty interesting to watch and I thought it was quite funny that no one was watching Jason Khalipa and he came through in a big upset victory. Quality.
Diet was pretty ****ty, trying to work out and plan a Zone week for myself.
"Mutant Fran"
21, 15, 9
40kg Thrusters
24kg KB Swings (Scaled to 20kg due to lack of equipment)
Heaves
400m Run
Time - 17:13
This was done out at CF Penrith and was a lot of fun! Tried to go to parallel on all my thrusters (I was being a bit of a slydog before and staying a bit higher) and tried to kip on the heaves though there was no chalk at the gym so the bar was pretty bloody terrible to grip with. Great WOD, great day.
Also got to watch Every Second Counts, the movie covering the 2008 CF Games. Pretty interesting to watch and I thought it was quite funny that no one was watching Jason Khalipa and he came through in a big upset victory. Quality.
Diet was pretty ****ty, trying to work out and plan a Zone week for myself.
Do now what others don't,
So later on you will have what others won't.
So later on you will have what others won't.
-
Tom - Posts: 457
- Joined: Thu Jun 11, 2009 8:52 pm
Re: Tom's Training Stick (it's like a log, but thin and weak)
by Tom » Mon Jun 22, 2009 8:20 pm
Strength Work
HSPU to 8 Wooden Plates
3 x 6
Ring Dips
4 x 6
Press @ 45kg (100lbs)
3 x 3
[B]
Kipping Practice[/B]
I suck at pressing. Real bad. I can't do HSPU for shit and my ring dips normally die pretty quickly. It was a rest day but I've been trying to do additional strength work on Mon / Wed / Fri. HSPU I'm trying to keep my body in a straight line with legs held tight together and no bend in my back. Ring dips felt pretty good and Press was hard.
HSPU to 8 Wooden Plates
3 x 6
Ring Dips
4 x 6
Press @ 45kg (100lbs)
3 x 3
[B]
Kipping Practice[/B]
I suck at pressing. Real bad. I can't do HSPU for shit and my ring dips normally die pretty quickly. It was a rest day but I've been trying to do additional strength work on Mon / Wed / Fri. HSPU I'm trying to keep my body in a straight line with legs held tight together and no bend in my back. Ring dips felt pretty good and Press was hard.
Do now what others don't,
So later on you will have what others won't.
So later on you will have what others won't.
-
Tom - Posts: 457
- Joined: Thu Jun 11, 2009 8:52 pm
Re: Tom's Training Stick (it's like a log, but thin and weak)
by Tom » Tue Jun 23, 2009 8:56 pm
WOD
1 minute max pullups (20 Reps)
5min max burpees (Approx. 45 Reps)
1 min max kettlebell swings 24kg (17 Reps)
5 min max burpees (Approx. 40 Reps)
1 min max pull ups (12 Reps)
Total - 132
This sucked.
1 minute max pullups (20 Reps)
5min max burpees (Approx. 45 Reps)
1 min max kettlebell swings 24kg (17 Reps)
5 min max burpees (Approx. 40 Reps)
1 min max pull ups (12 Reps)
Total - 132
This sucked.
Do now what others don't,
So later on you will have what others won't.
So later on you will have what others won't.
-
Tom - Posts: 457
- Joined: Thu Jun 11, 2009 8:52 pm
Re: Tom's Training Stick (it's like a log, but thin and weak)
by Tom » Wed Jun 24, 2009 8:58 pm
WOD
Crossfit Total!
Combined total weight of your 1RM for the following lifts:
Squat
Press
Deadlift
Only 3 attempts are allowed at each lift.
Squat
120kg (265lbs) PR
Press
55kg (120lbs)
Deadlift
160kg (355lbs) PR
Didn't eat the best today so was going in to this feeling a bit iffy. I went for 130kg on the squats but lost it coming out of the hole. I was happy enough with 120kg. Press sucked hard, it always does. I would have liked to have put up more weight but I did do a Bench PR on Saturday, heaps of heavy pressing work on Monday and then approximately 80 pushups last night (which is a lot for me). Deadlift I was happy but not really happy. I've almost gotten 160 before and I've been trying to do a little bit of strength work to bring it up. I hit PR's but I wanted to hit them harder.
On the 6th of July I will be commencing a Strength Bias Crossfit Program and will post up an overview of the programming before I begin.
Crossfit Total!
Combined total weight of your 1RM for the following lifts:
Squat
Press
Deadlift
Only 3 attempts are allowed at each lift.
Squat
120kg (265lbs) PR
Press
55kg (120lbs)
Deadlift
160kg (355lbs) PR
Didn't eat the best today so was going in to this feeling a bit iffy. I went for 130kg on the squats but lost it coming out of the hole. I was happy enough with 120kg. Press sucked hard, it always does. I would have liked to have put up more weight but I did do a Bench PR on Saturday, heaps of heavy pressing work on Monday and then approximately 80 pushups last night (which is a lot for me). Deadlift I was happy but not really happy. I've almost gotten 160 before and I've been trying to do a little bit of strength work to bring it up. I hit PR's but I wanted to hit them harder.
On the 6th of July I will be commencing a Strength Bias Crossfit Program and will post up an overview of the programming before I begin.
Do now what others don't,
So later on you will have what others won't.
So later on you will have what others won't.
-
Tom - Posts: 457
- Joined: Thu Jun 11, 2009 8:52 pm
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