Matt's Training Log

[Matthew Williams]

Have been training Crossfit for about 5 months now, started off very slow but building gradually. I'm 25, 6ft 4" and weigh about 85kg. Below are my pr's so far, nothing spectacular but I've got to start somewhere

Lynne: 94 - BW 85kg (max BP 9/max PU 14)
Fran: 10:34
Grace: 4:47:53 (50kg) next attempt will be at RX'd weight
FGB: 206
Angie: 33:29:20
Murph: 52:50
Cindy: 13 Rounds 5 PUs 10PrUs 11 Sq
Jason: 35:47
Jackie: 13:02:13

5k Run: 25:07 (on treadmill)
500m Row: 1:40:50
400m + 50 Squats x 4: 17:05
800m: 3:25

Max Bench Press: 100kg
Max Squat: 100kg (needs alot of work) / Front Squat: 90kg / OHS 67.5kg
Max Deadlift: 157.5kg
Max Shoulder Press: 62.5kg / Push Press: 70kg / Push Jerk: 75kg

Completed todays wod in 47:50, slow time I know but first time I've done HSPU's properly for a full WOD.

[Scott Jenkins]

Originally Posted by Matthew Williams

400m + 50 Squats x 4: 17:05

Lucky your not training today seeing as you done this Saturday. Remember when you write down todays WOD to state exactly what it was as looking back you might not remember!!!

PS the goal is to earn one of these

[Dave Newman]

Hey Matt - Look forward to reading the progress of a fellow brit on these boards.

Have fun.

[Matthew Williams]

Originally Posted by Dave Newman

Hey Matt - Look forward to reading the progress of a fellow brit on these boards.

Have fun.

Thanks Dave, shift work is getting in the way of my training over the next two days but after that i'm back on it. New to the olympic lifting side of things so I'm hpingto see good progress on that in the next 6 months

[Matthew Williams]

16/07/08

Right as I'm on shifts I decided to chuck in something quick when I got in last night. 100 Press Ups for time and 100 Squats for time. Not much I know but it sets me a target to work on and also might help improve my other WODs

100 Press Ups for time: 5:37
100 Squats for time: 3:32

Alot of improvement needed want to aim to get my press ups down to about 4mins, so gotta aim for about 30 a minute, can do the first 30 in about 40 seconds then it slows down to 10's and 5's

Squats, just need to keep banging those out, think once I get my lower back sorted they may speed up a little

[Scott Jenkins]

Looks like having a log has inspired you into some extra training. Told you working shift does not mean you cannot do anything. Even HSPU practice can be done at work or when you get home.

Im doing Fran tonight, I hate Fran, 5.20 to beat for me

[Matthew Williams]

Originally Posted by Scott Jenkins

Looks like having a log has inspired you into some extra training. Told you working shift does not mean you cannot do anything. Even HSPU practice can be done at work or when you get home.

Im doing Fran tonight, I hate Fran, 5.20 to beat for me

The thing that did it for me was some idiot at work moaning about forgetting his kit so he couldnt train. Who forgets their kit?! Sounds like a bail out to me. Anyway got me thinking about training so had to do something when I got in.

You decided on Fran then... Good choice, enjoy the thrusters

[Matthew Williams]

Thursday 080717
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound (52kg) Push-press, 9 reps

4 Rounds and 7 press ups as rx'd

Once I loaded the bar up for this one I knew it was going to be hard. 1st round all but last rep pf push press were done without a break. After that everything had to be broken up. Saying all that, enjoyed this one very much. Owed a Deadlift from the other day so did that after, please with results consdiering the pain I'm getting in my lower back (time to really get that sorted)

Deadlift - 5,5,5,5,5

80/80/100/110/120 (all weight in kgs)

[Matthew Williams]

Saturday 190708
Weighted pull-ups 1-1-1-1-1-1-1 reps

Warmed up with dead hang body weight pull ups, just sets of 5 with different grips. Then onto weighted pull ups, underhand shoulder width grip using smith machine bar

15/20/25/30/35(f) did 5 sets as I read number of reps wrong, idiot. All weights in kgs, happy with 30kg as last time I only managed 22.5. Body weight 87kgs today

Finished up with OHS and Hang Power Clean practice

OHS: 20kg(15reps) 40kg(10reps) 50kg(8reps) 60kg(5reps) 65kg(3 reps)
HPC: 40kg(10reps) 50kg(8reps) 60kg(5reps) 70kg(f) 50kg(10reps)

OHS a bit wobbly today in core but legs felt good. Usual idiots wandering around behind me while I did it, not my head thats gonna get crushed if the bar falls

HPC, ok. Shoulders didnt feel strong though

[Matthew Williams]

Sunday 080720 - Enforced rest day due to a heavy night out with some friends, well worth it though

Monday 080721
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (Subbed for 20lb thrusters with med ball)
50 Burpees
50 Double unders (Subbed for 50 Box Jumps, go to learn to skip)

40:23

KTE's and burpees slowed me down so much. Felt weird doing jumping pull ups but could still feel the benefit from doing them. Finished up with dumbell chest press, nothing too major, felt quite drained for the filthy 50.

DB Chest Press
15kg(15), 22.5kg(12), 30kg(10), 37.5kg(6), 30kg(8), 30kg(6), 30kg(4)