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Old 01-04-2010, 03:02 PM   #1
Mike Rawlinson
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Quest for 2011 Games

Okay, so i've been doing CrossFit for about a month now and keeping a record of my training on a spreadsheet but realised it's becoming increasingly difficult to search for old workouts, so here starts my blog.

30/12/09

Mike's warm up

Squat Snatch Practice:
working up to 4 @ 47.5kg

Superset:
Deadlift 5 x 8 @ 90kg
HSPU 5 x 10,8,7,5,5

3 rounds for time of:
10 Thrusters 20kg
10 Burpees
10 Unanchored Sit ups
4.45

02/01/10

Mike's warm up

Power Clean and Jerk 5 x 6 @ 50kg

Cindy:
21 rounds

03/01/10

Mike's warm up

Push Press 3 x 4 @ 65kg
Push Jerk 3 x 4 @ 65kg

Tabata Row 745m
Rest 2mins
Tabata Row 738m

DU practice

Introduced myself to only the second other CrossFitter i've seen at my gym - a sound guy called Matt wearing a CrossFit Velocity (Swansea) t-shirt - thanks for the double under advice mate. I'll keep practising.

04/01/10

Muscle up practice

Took my rings to the gym for only the second time and got my first proper muscle up...and then my second....and my tenth

Looking forward to 30 muscle ups for time!
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Old 01-04-2010, 03:15 PM   #2
Mike Rawlinson
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Re: Quest for 2011 Games

Current PBs as of 04/01/10

Filthy Fifty 20.58
Fight Gone Bad 317
Tabata This 45 (15,4,11,9,6) (no kipping)
Cindy 21 (with kipping (badly))
Helen 8.22 (no kipping, 16kg KB)
Kelly 21.38
Diane 7.29 (70kg deadlift)
Annie 11.14
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Old 01-05-2010, 03:48 PM   #3
Mike Rawlinson
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Re: Quest for 2011 Games

05/01/10

Warm up:
Walking up the hill to the gym in six inches of snow!

Back Squat:
Working up to 6 x 3 @ 100kg

3 rounds for time of:
10 pull ups
15 push press 30kg
15 SDHP 30kg
7.28

Need to practice SDHPs. Only my second time doing them - they killed me.
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Old 01-06-2010, 08:32 AM   #4
Mike Rawlinson
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Re: Quest for 2011 Games

06/01/10

Mike's warm up

Max rounds in 10 minutes of:
12 Swings 24kg
8 Ring Dips
7 rounds + 7 swings

Plenty of foam rolling
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Old 01-07-2010, 10:29 AM   #5
Mike Rawlinson
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Re: Quest for 2011 Games

07/01/10

Mike's warm up

Max pull up attempt
23 - grip was the limiting factor. Must buy chalk.

Push Jerk
Working up to
2 x 75kg
1 x 80kg pressed out a little
1 x 80kg
1 x 82.5kg pressed out a little.
1 x 82.5kg

Weighted pull ups (strict)
5 x 5 @ 8kg, 12kg, 16kg, 12kg, 8kg

Max pull ups
20

2 x 800m on treadmill @ 1% incline
3.00 (16km/h)
3mins rest
3.00 (16km/h)

Muscular endurance needs work - been neglecting middle distance running and rowing.
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Old 01-08-2010, 06:59 AM   #6
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Re: Quest for 2011 Games

08/01/10

Mike's warm up

Squat Clean practice
12 @ 20kg
10 @ 30kg
10 @ 40kg
6 @ 50kg
6 @ 60kg
4 @ 65kg
4 @ 70kg

Technique worsens around 60kg. Natural instinct is to power clean then front squat. Need to work on dropping under and receiving bar.

Bench Press
4 x 8 @ 70kg

6 ronds for time of:
10 SDHP 30kg
10 Burpees
10 KTE
14.58

Met con felt slow. Think legs need some recovery time, which is handy as i'm off to the Lake District this weekend.
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Old 01-11-2010, 01:47 PM   #7
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Re: Quest for 2011 Games

Weekend off weights - in Lakes for JJ's 30th birthday. Got back Monday afternoon and had to work a couple of hours in Uni gym. Was quiet so got my rings out and had a quick(ish) workout.

11/01/10

30 Muscle ups for time:
12.32
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Old 01-12-2010, 12:04 PM   #8
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Re: Quest for 2011 Games

12/01/10

Mike's warm up

Back squat
Working up to 6 x 4 @ 100kg (3mins rest between sets)

Front squat
3 x 10 @ 50kg (1min rest between sets)

100 pull ups for time:
7.45
Grip is still going before anything else. Bar at DL is relatively fat compared with Uni gym though.

3 rounds for time:
500m row
10 box jumps 24"
20 metre overhead walking lunge with 20kg plate
11.07

Row was slow and legs felt tired after heavy squats (average row time was 1.55). Managed all lunge walks unbroken though. Might try this again when fresh for comparison.
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Old 01-12-2010, 12:59 PM   #9
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Re: Quest for 2011 Games

Keep up the good work!
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Old 01-14-2010, 06:49 AM   #10
Matthew Green
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Re: Quest for 2011 Games

Alright mate, didn't realise you had a log on here. Looks like some good work!

The double under advice was the same that was given to me, has helped me with higher reps of DUs massively, just feels a bit awkward at first with you feet out infront.

How are you finding Oly lifting? You were doing some good looking power clean and jerks when I saw you.
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Last edited by Matthew Green : 01-14-2010 at 06:52 AM.
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