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Old 02-22-2010, 06:21 AM   #21
Sean Murray
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Re: Burky's Log

Quote:
Originally Posted by Steve Burke View Post
Sat 20 Feb

a.m.

Crossfit 3D

400m row

3 Rounds
20 KB swings 16Kg
20 Press ups
45 sec hold Samson stretch

HSPU work to ab mat. These are getting better already. going to throw them in as part of my warm up.

Then;

'Viking' Helen

3 Rounds
500m Row
21 KB swings (24Kg)
12 Pull ups

Over 10 mins (dont know the time). Good blast, very grippy with the rows. normally can do this unbroken without the rowing but broken everything.

p.m.

'Lynne'

5 Rounds
max rep
70Kg bench press
deadhang ring pull ups
3 min rest between rounds

22-19-13-13-13


Sun 21 Feb

Run 5K

20 odd mins.

Am I reading that right..three workouts in one day??
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Old 02-22-2010, 06:48 AM   #22
Steve Burke
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Re: Burky's Log

The first part (400m row and KB/ press ups/ samson combo) was the warm up at the start of the sesh. Felt like a workout though !!

The kettlebells at 3D are a heavy 24Kg by the way!!
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Old 02-24-2010, 01:53 AM   #23
Steve Burke
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Re: Burky's Log

Tues 23 Feb

Crossfit 3D

'Nate'

AMRAP in 20 mins
2 MUp
4 HSPU
8 KB Swing 32Kg

8 Rounds

Bit surprised with this one if i'm honest as my MUp's were nowhere, had to do 'jumping MUps' which really p***ed me off. Cant believe I have lost so much ring strength, not really touched them for a while due to shoulder problems but still....

On the plus side HSPU's are (very) slowly getting better.


Two areas to seriously improve:

HSPU's
Ring strength
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Old 02-24-2010, 02:20 AM   #24
Matt Foster
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Re: Burky's Log

Good work mate - last time I tried it I only got 4 rounds + 1 MU and that was with scaled HSPU and a 24kg KB!!

He's on the list to do again soon (along with SOOOO many others)
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Old 02-25-2010, 02:04 AM   #25
Steve Burke
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Re: Burky's Log

Cheers Foz, I need to re-do this one and Linda in a few weeks.

Weds 24 Feb

Deadlift: 7x3 @ 130Kg

Fairly low percentage but slowly ramping the weight up since my back twinge.

Then;

4 Rounds
200m Run
20 Lunge walk, shoulder carry with 17.5Kg dumbells
10 K2E

9.07

Blast was OK, K2E's unbroken.
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Old 02-25-2010, 03:09 PM   #26
Sean Murray
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Re: Burky's Log

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Originally Posted by Steve Burke View Post
Cheers Foz, I need to re-do this one and Linda in a few weeks.
Remember...get it done at 3D with a few bodies around for beasting you!!
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Old 03-01-2010, 02:02 AM   #27
Steve Burke
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Re: Burky's Log

Think that's the only way i'd get through that one to be honest!!

Sun 28 Feb

'Cindy'
AMRAP 20 mins

5 Body rows
10 Press ups
15 Squats

17 Rounds 2 Press ups

Managed to charge through this pretty well. Body rows was a good sub, press ups still the limiting factor. Squats were fine throughout.
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Old 03-01-2010, 02:58 AM   #28
Matt Brewster
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Re: Burky's Log

Nice training there Burkee,
Glad your injuries are going down and the training is going way way up
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Old 03-03-2010, 02:03 AM   #29
Steve Burke
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Re: Burky's Log

Cheers Matt, everything seems to have calmed down a little (hopefully...)

Tues 2 March

'Nicole'
AMRAP 20 Mins
400m Run
Max rep body rows

15-11-11-10-10-10-12-14

Good WOD, kept rows chest to bar. these are more tricky than i thought they were. Runs were surprisingly alright!!

Then;

Filling basketball up with sand for time.

Got bored with it so will crack on with it today!!
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Old 03-03-2010, 02:06 AM   #30
Matt Foster
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Re: Burky's Log

Nice work fella!!

Have you got room for muscle ups in your dungeon? Might want to give Nasty Girls a try?
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