Another video of what I got up to in Scotland.
School of Strength was born out of rebellion to traditional fitness training methods of long slow duration cardiovascular exercise and muscle isolation bodybuilding techniques. School of strength uses old school training methods. We train outdoors using bodyweight, strongman training, sledgehammers, gymnastic rings, sleds, kettle bells, sandbags, barbells, tractor tyres, dumbbells plus many more effective training methods. This old school methods get results and get them quick.
Wednesday, 29 December 2010
Wednesday 29th Dec
Hang snatch
40(3) 45(3) 45(3) 50(1) 50(1) 55(1)
Still working on technique really, no bumpers so couldn't drop the weight.
3x hspu
6x squat clean 70kg
9x chest to bar pullup (holding on to cable cross over frame)
x6
11:58
Handstands were no problem, Squat clean did feel pretty heavy and they started to slow me down. Fun though
40(3) 45(3) 45(3) 50(1) 50(1) 55(1)
Still working on technique really, no bumpers so couldn't drop the weight.
3x hspu
6x squat clean 70kg
9x chest to bar pullup (holding on to cable cross over frame)
x6
11:58
Handstands were no problem, Squat clean did feel pretty heavy and they started to slow me down. Fun though
Tuesday, 28 December 2010
Tuesday 28th
45 spin class at 10:45
At 13:30 did the following
Lynne
Bodyweight bench max reps 91kg
chin up max reps
12/30
10/20
6/15
6/15
6/15
total 135 think that was a pb but felt weak cause of the cold.
5 min r
In 10min window run a mile then perform max reps deadlift at 100kg
30 reps did mile in about 5:40
5 min r
8xsdhp 35kg
8x toe to bar
8x press up
8xsit up
1min r
x3
Cold workout today even though still got a bad cold and getting back into the swing of things after the christmas binge
At 13:30 did the following
Lynne
Bodyweight bench max reps 91kg
chin up max reps
12/30
10/20
6/15
6/15
6/15
total 135 think that was a pb but felt weak cause of the cold.
5 min r
In 10min window run a mile then perform max reps deadlift at 100kg
30 reps did mile in about 5:40
5 min r
8xsdhp 35kg
8x toe to bar
8x press up
8xsit up
1min r
x3
Cold workout today even though still got a bad cold and getting back into the swing of things after the christmas binge
Monday 27th Dec
Box Squat
100 (5) 120 (5) 130(5) 140 (3) 145(3) 155 (1) didn't add the weights up right so lifted more than i should have.
rest 5 min
10 x ground to overhead 60kg
500m row
x5
19:28
Was slow, got a bad cold
100 (5) 120 (5) 130(5) 140 (3) 145(3) 155 (1) didn't add the weights up right so lifted more than i should have.
rest 5 min
10 x ground to overhead 60kg
500m row
x5
19:28
Was slow, got a bad cold
Christmas Training
22nd Wed
50xsquat
200m run
x 5
I did this outside when the temperature was -18. It was unbelievably cold. My legs felt like they may freeze. It made the breathing so much harder
23rd Thurs
Amrap 30min
5x chin up on a barn door frame
10x tyreflip and jump in/out
10x tyre swing and overhead throw
40 steps farmer walk with tractor weight which were approx 30kg each
Did 7 rounds, it was a little warmer than the day before but still pretty hard. Video to follow.
50xsquat
200m run
x 5
I did this outside when the temperature was -18. It was unbelievably cold. My legs felt like they may freeze. It made the breathing so much harder
23rd Thurs
Amrap 30min
5x chin up on a barn door frame
10x tyreflip and jump in/out
10x tyre swing and overhead throw
40 steps farmer walk with tractor weight which were approx 30kg each
Did 7 rounds, it was a little warmer than the day before but still pretty hard. Video to follow.
Tuesday, 21 December 2010
Tuesday 21st December
A week with family in the Highlands of Scotland. My T shirt froze after completing this workout. Did some throwing that log around. Also ran about a mile in snow mostly up hill. Good fun.
Saturday, 18 December 2010
Sat 18th Dec
Did an extra workout today from CrossFit mainsite
10x weighted pull up (used 20kg vest)
30x back extension
x3
x 4:04
Very happy with his time as one of the top times on the mainsite even when people using a lighter weight.
Scotland tomorrow lots of training outside in the snow!!!!
10x weighted pull up (used 20kg vest)
30x back extension
x3
x 4:04
Very happy with his time as one of the top times on the mainsite even when people using a lighter weight.
Scotland tomorrow lots of training outside in the snow!!!!
Sunday, 12 December 2010
Help for Heroes Charity Day - Sunday 9 Jan 2011
On Sunday 9 January 2011 Oasis Sport and Leisure Club are hosting a Help For Heroes Charity Day. We have three main things going on. First is a day of classes, second a team from Oasis is taking on a team from the parachute regiment, thirdly we have a raffle with loads of good prizes.
This is sure to be a fantastic event which is going to raise lots of money for a really worthy charity.
Stick around over the coming days for more information on this great event.
Friday, 10 December 2010
fri 17th dec
hand snatch 5x5
5x5@40kg still working on technique really
ring mu 5x max
5x5 again working on technique, had feet on the floor trying to work on the transition phase
front squat 5x5
5x5@105kg
db snatch 3 x 10
3x10@24kg
Trained at 07:00 which is a bit early for me really.
At 09:45 took a 45min spin class.
5x5@40kg still working on technique really
ring mu 5x max
5x5 again working on technique, had feet on the floor trying to work on the transition phase
front squat 5x5
5x5@105kg
db snatch 3 x 10
3x10@24kg
Trained at 07:00 which is a bit early for me really.
At 09:45 took a 45min spin class.
thurs 16th
Today took a 45 min spinning class at 07:00 and a 30min on at 12:30, also took a pump class at 09:30 then did the rest at 14:00. It was a busy day
21-15-9
burpees
situps
3:13 Raced through this one, felt good
rest 5 min
1000m row
3:19.3 little slower than usual. Think the legs were a little tired
rest 5 min
12-9-6-3
60kg thruster
c2b chin
6:12 had to break up the set of 9 thruster. Very hard metcon
rest 5 min
run 1 mile
Ran a bit more than a mile prob just under 2. Took 11:48
21-15-9
burpees
situps
3:13 Raced through this one, felt good
rest 5 min
1000m row
3:19.3 little slower than usual. Think the legs were a little tired
rest 5 min
12-9-6-3
60kg thruster
c2b chin
6:12 had to break up the set of 9 thruster. Very hard metcon
rest 5 min
run 1 mile
Ran a bit more than a mile prob just under 2. Took 11:48
wed 15th dec
clean and jerk 5x5
5x5 @65kg still working on the jerk
ring chin up 5xmax
8,5,5,5,5 trying to work on pulling as high as possible to the bottom of my chest hence the low numbers
incline bench 5x5
5x5 @ 92.5kg
pistol 3x10
best effort so far on these, only wobbled a little
5x5 @65kg still working on the jerk
ring chin up 5xmax
8,5,5,5,5 trying to work on pulling as high as possible to the bottom of my chest hence the low numbers
incline bench 5x5
5x5 @ 92.5kg
pistol 3x10
best effort so far on these, only wobbled a little
tues 14th deck
50 reps of
box jump
pull up
kb swing
walking lunge
kte
push press 20kg
back extension
thrusters 20kg
burpees
du
wow that was tough exercises on there own no problem, put them all together and ouch it took 30:13. Back extension just made me dizzy. Fun though
box jump
pull up
kb swing
walking lunge
kte
push press 20kg
back extension
thrusters 20kg
burpees
du
wow that was tough exercises on there own no problem, put them all together and ouch it took 30:13. Back extension just made me dizzy. Fun though
mon 13th
power clan 5x5
press 5x5
rack pull 5x5
1 arm oh walking lunge 3x10
5x5 @90kg legs were feeling it a bit today
5,5,4,4,4 @ 67.5kg
Rack Pull
5x5 @160kg trying to keep my shoulders over bar
20kg on lunges
press 5x5
rack pull 5x5
1 arm oh walking lunge 3x10
5x5 @90kg legs were feeling it a bit today
5,5,4,4,4 @ 67.5kg
Rack Pull
5x5 @160kg trying to keep my shoulders over bar
20kg on lunges
Saturday, 4 December 2010
wed 8th dec
air force wod
20x thruster
20x sdhp
20x push press
20x oh squat
20x front squat
42.5kg
perform 4 burpees on the minute every minute
rest 5 min
500m row/ 1min rest x 5
20x thruster
20x sdhp
20x push press
20x oh squat
20x front squat
42.5kg
perform 4 burpees on the minute every minute
rest 5 min
500m row/ 1min rest x 5
Monday 6th Nov
Missed last couple of weeks. One I was in bruges. Second I didn't post the WODs.
AMRAP 15min
7xdeadlift 100kg
7xHSPU or hand release on the floor press ups
rest 5 min
AMRAP 10 min
20xkb swing
20xpull up
AMRAP 15min
7xdeadlift 100kg
7xHSPU or hand release on the floor press ups
rest 5 min
AMRAP 10 min
20xkb swing
20xpull up
Wedding Day
Congrats Rich and Emma on your wedding. Hope you two had a great day with all going to plan.
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