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Old 05-25-2008, 04:01 AM   #41
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

24th May
90 mins thai boxing class
really good fun, might start doing this more often
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-26-2008, 11:32 PM   #42
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

26th May
"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

all muscle ups from knees due to lack of space, and all jumps off reps
last 20 muscle ups subbed for 40 pull ups and 40 ring press ups

up to last set of 20 22.40
after subs 27.40
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-27-2008, 04:12 AM   #43
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

27th May
Run 1 mile 6.48
Two minutes of each:
Row
14kg DBs Dumbbell thrusters 36
10kg Medicine ball cleans 16
Double-unders 68 (terrible at these, so tried to do a DU after every 3 single jumps)
Pull-ups 30

total time of 18.30
score of 168
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-28-2008, 08:38 AM   #44
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

28th May
2 rounds of
250 row
8 push press (15kg DBs)

1 round of the CFWU

Shoulder Press 3-3-3-3-3 reps
55kg
60kg
65kg (wouldn't go past my nose so push jerked it up to get a slow negative out each time)
60kg
62.5kg

10-9-8-7-6-5-4-3-2-1
deadlift 1.25 x BW = 112.5kg
bar dip

15.20
grip strength the main issue here i think

intervals on the old bike with arm handles as well
30 secs on
30 secs off
15 secs on
45 secs off
30 secs on
30 secs off
15 secs on
45 secs off
15 secs on
45 secs off
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-30-2008, 08:05 AM   #45
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

30th May
light warm up, convinced myself to do a total despite being sore and in a gym with solid iron plates and no matting

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Squat
155kg = PB
160kg new PB
165kg newer PB

Press
55kg
65kg
70kg F

Deadlift
160kg
170kg = PB
175kg new PB

Total = 405kg or 891lb at BW 86kg or 189lb
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-31-2008, 09:44 AM   #46
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

31st May
no gym today, but a park bench and a rectangular path (~80m) with a harsh uphill and downhill section provided enough workout

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
box jumps ~17"
~80m run

15.36
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-04-2008, 09:05 AM   #47
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

1st June
Attempted WOD but far too tired, so after practicing my squat cleans with 26kg DBs went home
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-04-2008, 09:08 AM   #48
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

2nd June
Shoulder press
after an overreaching warm up
3 x 5 x 55kg

Arnold press (alternating)
3 x 5 x 14kg DBs


500m swim
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-04-2008, 09:10 AM   #49
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

3rd June
Hang power snatches
LOTS of practice
a few singles
55kg being the heaviest that went up
more practice
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-05-2008, 12:11 AM   #50
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

4th June
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

so much harder than i expected!!
no idea whether i scored 4 or 5 rounds, i'll go with 4 so there's a target to beat next time

total = 4 rounds + 15 pull ups + 11 press ups
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