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Old 02-02-2009, 12:06 PM   #1
William Walshe
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Things Will Did

Figured it's time I had a log on here.

Intro: 24 year-old bloke from Dublin, Ireland. 5' 8"ish and 83kg on a good day. I've about 2 years of CrossFit to my name, previous sporting background includes amateur competitive beer drinking, kebab eating and shouting until the small hours of the morning. Less of that going on these days...

Been logging for a good while over on http://www.funckey.co.uk/forums/index.php?showtopic=326 (Work/Family safe for the most part. If you wanted to be really picky you could claim that the "FK.UK" logo on the forum looks enough like a naughty word to cause mild offense. Anyone that impressionable probably shouldn't be exposed to the internet at all though).

Anyhow, today's fun:

"Kelly" (scaled)

3 rounds of:

400m run
30 24" Block Jumps
30 9kg Wallballs

20:30

Landing from the box jumps (stack of concrete blocks) was digging a muddy, slippery hole about halfway through the first round, so I lost a few minutes to dragging over a sheet of plywood to land on. Had to do the same thing for the wallballs, and left the clock running again.

Halted this workout at three rounds due to the complex interaction of safety concerns and me being a wimp. There was a mighty layer of snow and ice building up on top of the blocks and the plywood, so it was really only a matter of time before I slipped and broke something important. Like my head.
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Old 02-03-2009, 12:09 PM   #2
William Walshe
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Re: Things Will Did

Hmmm, more artic conditions today. Tried doing the 30 muscle-ups, but it was raining too hard to stay on the rings. Kept loosing the false grip, so headed in for:

max rounds in 20 minutes of:

10 strict pullups
10 bar dips

Got six rounds and 1 dip.

Doorway bar inside is too flimsy for kipping, hence the strictness.
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Old 02-04-2009, 02:24 PM   #3
William Walshe
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Re: Things Will Did

Back Squat

5-5-5-5-5

130kg
130kg
130kg
130kg (f - I did 5 reps, but I reckon the last one was a little high)
130kg (bit deeper than usual to make up for that last set)

First time time squatting in Do-Wins, so my technique was a little all over the place. Haven't done any proper squatting in a good while too, so didn't push for PR weights.
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Old 02-07-2009, 10:50 AM   #4
William Walshe
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Re: Things Will Did

Yesterday:

Ugh

Five rounds for time of:
32kg Dumbell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

in 44:39

I am in no way glad I did that.

Lower back was still a little fatigued from the backsquats, and I spent ~4 hours sawing up and carrying wood around today, tiring the poor thing out further. Everything hurt except the knees to elbows...they just sucked.
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Old 02-07-2009, 10:51 AM   #5
William Walshe
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Re: Things Will Did

Today:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Weights in kgs.

Press:

70
75 (f)
70
70
70

Dammit, shoulders were tired out from a bunch of generalised messing around down in CF Ireland this morning. This one was off to a bad start immeadiately.

Push Press:

80 (little jerk)
80 (less jerk)
80 (good ones)
85 (more good uns)
90 (f - got 2)

Hyperextended a little on the last 90kg, not enough to do any damage, but enough to upset my poor, beleaguered lower back and make me drop the weight.

Push Jerk

80 (f - got 2, was just tired as hell mentally and physically by this point)
70
70
70
70

These sucked.
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Old 02-08-2009, 12:47 PM   #6
William Walshe
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Re: Things Will Did

AMRAP in 20mins of:

Row 400 meters (scaled up becuase my rower is not a C2)
Sumo deadlift highpull 45kg, 21 reps
Pull-ups 15 reps

got 4 rounds + row + SDHPS

Quite enjoyed that. Finished the last 21 high pulls with 5 seconds left on the clock, not enough time to run out to the pullup bar. Got into a really good groove with these over the course of the rounds, I think rowing beforehand kinda helped dial my form in a little.

Gonna do me some serious resting tomorrow
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Old 02-10-2009, 12:48 PM   #7
William Walshe
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Re: Things Will Did

"Cindy"

Max rounds in 20 minutes of:

5 Pullups (chest-to-bar)
10 Pushups
15 Squats

a rather embarassing 14 rounds + pullups + 3 pushups

Pullups and squats were all unbroken, but pushups sucked out load today. Was failing reps by round 5! I guess the extra ROM on the pullups tired out some important parts of my shoulders...
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Old 02-11-2009, 12:37 PM   #8
William Walshe
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Re: Things Will Did

Deadlift

1-1-1-1-1-1-1

Previous 1RM was 200kg, so I wanted seven singles at 90%+ today

180kg
190kg
190kg
190kg
195kg
195kg
195kg

That was fun. There are few things more enjoyable than stamping around listening to heavy metal while shouting and lifting things.
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Old 02-12-2009, 01:26 PM   #9
William Walshe
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Re: Things Will Did

For time:

45 Double-unders
60kg Squat clean, 45 reps
45 Ring Dips
45 Double-unders

in 17:09

Breakdown was

1:31 (not bad given my skipping ineptitude)
7:56 (slooooooooow)
4:04 (surprisingly good)
3:37 (<--That was frustrating)

Hmmm, lower back fatigued rather quickly on the cleans in the wake of yesterdays deadlifts, had to do these a lot slower than I wanted to in order to maintain good form. Pain in the ***.

Happy enough with the ring dips, thought I was going to suck at them today as my shoulders were still a touch sore from Cindy.

Fatigued double-unders at the end were a joke. There was a 2 minute window where I didn't get a single one, was ready to strangle someone.
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Old 02-14-2009, 07:58 AM   #10
William Walshe
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Re: Things Will Did

"Fran"

21-15-9 reps of
45kg Thrusters
Pullups

in 3:37

Little over a minute faster than last time. Thought I was going to die afterwards.

Thrusters were independantly rated as "virtuous", while pullups were head-over-bar for the 21s, chin over for the 15s and head over for 8 of the 9s (last one just barely made it).
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