Broken fingers

she said 2-4 weeks... and then the GP said... 6... SIX weeks.

no fucking way. i miss writing about this shit too much!

after killing my PR deadlifts, I am aiming to 1 rep max with no straps at least 150kg by the end of September.

Going to Glastonbury after lunch as one of my Artists is headlining the Other stage tonight.

boo ya.

finger still broken

have to figure out what moves i can pull off without grip.

right side kettlebell clean and jerk? right side kettlebell swings? :)

I broke my finger

compound fracture...

no sport for at least 2 weeks...

luckily they didn't syringe my nail. yummy.

Friday 20 June - Deadlift / Knees To Elbows 080620

5 rounds for time of:

5 Deadlifts (100kg / 220lbs)

12 knees to elbows

Time recorded: 14:01
MAX HR: 194 / 101%
AVG HR: 174 / 90%

Then I did 1 rep on 120 kg, no problem... but crushed my finger putting the plates away. ugh. on ice.

Thursday 20 June - Modified "Fran"

Fran

* Thruster 95 lbs
* Pull-ups

21-15-9 reps, for time

I don't think so...

Warm up
2 minutes of skipping.
2 sets of 10 30kg OH Squat... (ouch on shoulders)

Modified Fran
* Thruster 30kg
* Bodyweight Dips

21-15-9 reps, for time

Time: 22:52

I FUCKING LOVE IT- "Fran" / Hardcore video

CrossFit Hardcore, Level One Certification Part 2: "Fran" - video [wmv] [mov]

Wednesday 18 June - "Rest Day" Run / Swim

"3 on - 1 off"

This is my first proper crossfit rest day, where I cross train with light cardio. Tried going for a run this morning and I wore my silver ASICS Kinsei 2's. Fat, sluggish and too heavy. It felt like it was controlling my foot and I ended with shooting pains after only 5 minutes of light running. Will break out the boxfresh Kayano 14's and see how they run in a couple of days.

I wasn't able to run for more than 10 minutes. I think that my L/R imbalances in gait are making it super hard for my body to adjust whilst running...

Did 60 laps in the LA Fitness pool (17m).

Time: 26 minutes (including rests) at 60-75% MHR
Distance: 1020m

Tuesday 17 June 080617 (modified)

Tuesday 080617
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

ACTUAL:
Seven rounds for time of:
65 pound Shoulder Press, 21 reps
21 good morning curls with 45lb bar

Time: 51:09 !!! ARGH

HUH! Muscle Ups!

First Muscle-ups, CrossFit Certification Seminar - video [wmv] [mov]

The Human Race 10k.

The Human Race 10k. Join a million runners for a worldwide 10k like no other.

The question is, do I do it? I know I can do it... have to enter soon...

Hmmm...

Some training links I've found... http://www.halhigdon.com/10ktraining/10knovice.htm
http://www.cancerresearchuk.org/10k/pdfs/beginner
http://www.cancerresearchuk.org/10k/pdfs/regularrunner

Charge Plug (08) - I want one of these

Have to get my expenses back asap... I want to preorder me one of these!

Monday 16 June - non crossfit workout

Not feeling so great after Download festival festivities and all nighter party sesh, so quick 25 minute workout.

10 reps of Romanian Deadlifts on 50kg

3 rounds of 5 reps of 55kg Squat Clean

3 rounds of:
5 50kg Bent-Over Row
50 jump rope

Today's weight - 84.93kg

bosh.

What I want for my birthday...

My wishlist!

Elite 2 Gymnastics Rings
Click here!!!

24kg Kettlebell
Click here!!!

ABMAT
Click here!!!

Sunday 15 June - non crossfit workout

WU
10 x 10k OH squat

workout
6 rounds of 5 reps of 50kg SQUAT CLEAN
First 3 sets unbroken, fourth set 4+1, last 2 sets, 3+1+1

5 rounds of 30kg of 15 reps of THRUSTERS (ass to medicine ball)
First four sets unbroken, last set 8+7

- met mister pukie -

NOT NICE.

5 sets of 8 reps of 20kg Incline Dumbbell Press

3 sets of 8 reps of kneeling cable crossover on 30 setting.

HOME AND DRY.

At home. 4 sets of 50 push ups. 200 push up daily total.

Thursday Crossfit 080611

Wednesday 080611

Deadlift 3-3-3-3-3 reps

Actual:
400m jog warm up on treadmill at 10km/h
10 10kg OH squats WU

DEADLIFT
3 x 90 unbroken
3 x 95 unbroken
3 x 100 unbroken
3 x 105 1+2
1 x 120 (failure)
1 x 125 (failure)

Clean Squats
5 rounds of 3 reps on 50kg.

Wednesday 11 June - Rest Day

Rest Day!

Body Fat % = 24.4% (using accu-measure fitness 3000 calipers)

Monday 080608

Sunday 080608

Ten rounds for time of:
12 Burpees
12 Pull-ups

Actual:
6 rounds of above (burpees and jumping pull ups)
plus 8 burpees to failure

Time: 44:19
Max HR: 193 / 100%
Avg HR: 166 / 86%

Bar Muscle Ups

Wow.

Why I am buying my own gym rings...

MUSCLE-UPS

Jodi Bainbridge... 110lbs, 5'2"
30 Muscle Ups PR: 7:27

check this:

Crossfit 080607

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Actual:
Five rounds of:
110 pound squat clean, 5 reps
15 16kg oh dumbbell press

Time: 24:01
Max HR: 183 / 95%
Avg HR: 160 / 83%

3 sets of 20 alternating 16 kg kettlebell swings

Not a great day in the gym today. Every squat clean wasn't efficient and my elbows weren't moving fast enough. Need to nail them and/or see a trainer.

Check this dude on utoob kill it as RX'd...


------------------
Mark Ngui
markymark@runbox.com

Sent via BlackBerry® from T-Mobile

Kipping

Enlarge image
Mike G on Butterfly Pull-ups - video [wmv] [mov]

NYTIMES Article: Crossfit and Rhabdomyolysis

NYT article that comes across as a little scaremongering... old news in the community but Rhabdo is something that everyone should be aware of.

Click below:
NY Times: Getting Fit, Even if It Kills You ARTICLE (opens in a new window)

The New Girls - REFERENCE

THE NEW GIRLS

These are for my reference purposes and should always be scaled down if not 100% or you are a newb. Always refer to crossfit.com for any real guidance.

Annie

* Double-unders
* Sit-ups

50-40-30-20 and 10 rep rounds; for time


Eva

* Run 800 meters
* 2 pood KB swing, 30 reps
* 30 pullups

5 rounds for time.


Kelly

* Run 400 meters
* 30 box jump, 24 inch box
* 30 Wall ball shots, 20 pound ball

Five rounds for time


Lynne

* Bodyweight bench press (e.g., same amount on bar as you weigh)
* pullups

5 rounds for max reps. There is NO time component to this WOD.


Nicole

* Run 400 meters
* Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

The Benchmark Girls - THE REFERENCE

THE BENCHMARK GIRLS

These are for my reference purposes and should always be scaled down if not 100% or you are a newb. Always refer to crossfit.com for any real guidance.

Angie

* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats

For Time

Complete all reps of each exercise before moving to the next.


Barbara

* 20 Pull-ups
* 30 Push-ups
* 40 Sit-ups
* 50 Squats

5 rounds for time


Chelsea

* 5 Pull-ups
* 10 Push-ups
* 15 Squats

Each min on the min for 30 min


Cindy

* 5 Pull-ups
* 10 Push-ups
* 15 Squats

As many rounds as possible in 20 min


Diane

* Deadlift 225 lbs
* Handstand push-ups

21-15-9 reps, for time


Elizabeth

* Clean 135 lbs
* Ring Dips

21-15-9 reps, for time


Fran

* Thruster 95 lbs
* Pull-ups

21-15-9 reps, for time


Grace

* Clean and Jerk 135 lbs

30 reps for time


Helen

* 400 meter run
* 1.5 pood Kettlebell swing x 21
* Pull-ups 12 reps

3 rounds for time


Isabel

* Snatch 135 pounds

30 reps for time


Jackie

* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)

For time


Karen

* Wall-ball 150 shots

For time


Linda
(aka "3 bars of death")

* Deadlift 1 1/2 BW
* Bench BW
* Clean 3/4 BW

10/9/8/7/6/5/4/3/2/1 rep rounds for time


Mary

* 5 Handstand push-ups
* 10 1-legged squats
* 15 Pull-ups

As many rounds as possible in 20 min


Nancy

* 400 meter run
* Overhead squat 95 lbs x 15

5 rounds for time

"The Settlement" - deadlift/knees to elbows Friday 6 June

5 rounds for time of:

5 Deadlifts (90kg / 198lbs)

12 knees to elbows

As RX'd 16:40

Max HR 190 / 98%
Avg HR 171 / 89%

check out what i based the workout on...

Thursday Crossfit 080605

Thursday 05 June WOD

WU - overhead squats - 45 lbs 10 reps

BACK SQUATS - no belt, full squats

200 x 5
220 x 5
220 x 5
240 x 5
240 x 5

today marks 3 weeks of crossfit.

followed by:
50-40-30 Push Ups - Air Squats - Kettlebell Swings

US Tactical CrossFit - the pioneers of the Navy SEAL Mentor Program, offer CrossFit training at a new state of the art facility in Encinitas, CA. CrossFit is the ideal training regimen for those who wish to raise their fitness level dramatically.

Tuesday 080603 (Wednesday 04 June)

Wednesday 03 June Workout

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

40
45
47.5
50
50
50
50
40 x 3 reps
40 x 3 reps

Followed by:

15 + 9 + 5 Power Clean on 50kg

SDHP

15 + 9 + 5 on 40kg

Crossfit 080601 (Monday 2nd June workout)

Sunday 080601

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Completed modded to:

40 kg Squat clean, 10 reps
50 jump rope
40 kg Squat clean, 8 reps
60 jump rope
50 kg Squat clean, 6 reps
80 jump rope
55 kg Squat clean, 4 reps
100 jump rope
60 kg Squat clean, 2 reps

Forgot to time it.

Ghetto workout

24 hour Ghetto workout

Coach and Horses: Toptable review

Went to eat here with Stu and Rachael - back together again...

Overall rating: 8

Food 9 | Service 7 | Ambience 7 | Value 7 | Toilets 7 | Recommended 8

Coach and Horses is perfectly tucked away in Farringdon, parked neatly behind the Observer - it is a true gastropub and although we were expecting more of a lazy Sunday lunch we were presented with a menu with 4 options per course. The Cold Almond Soup was absolutely delicious and opting for Pork Loin for the main, I was certainly not disappointed. Two of four of the party opted for the only vegetarian option on the menu - Polenta, Caponta and Gorgonzola and despite the sole choice, it was beautiful. I would certainly go back.

Today's weight - 85.95kg

85.95kg

recorded post gym midday

Crossfit 080531

(I'm one day behind the WOD)

Saturday 080531 WOD
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

ACTUAL:

135 x 5 + 115 X 5, 100 singles
115 X 8, 80 singles
115 X 6, 60 singles
115 X 4, 40 singles
115 X 2, 20 singles

26:54

Freshly unpacked leather jump rope and the first time I've skipped in more than 10 years. I tried DU's but spent too much time resetting. I need to practice.

I've been doing crossfit for 10 days now! Massive headache after this. 10 minutes of head holding. Terrible. But fun.

http://www.crossfit.com/mt-archive2/003688.html