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Old 02-10-2008, 11:24 PM   #1
Dave Gibbs
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gibbo's log

Hi, been meaning to do this for a while but hey.....

090208
kettlebell workout
"one arm bandit"
round 1 12kg, r2 16kg, r3 24kg
30-20-10 of
one armed KB swing(30each arm)
one arm snatch(30each arm)
one arm thruster(30each arm)

really enjoyed the different feel of doing one side at a time - this left my shoulders on fire.

100208
sunday morning surfboat row
beautiful day, ocean flat as a pancake. Rowed for about 30mins covering about 5k doing intervals as a warmup for......
Alkimos gift - this is a surf club tracdition that sees about 40 very stupid people take part in a race that involves running along the beach pausing about every few hundred meters to swim out to pre-located bouys that vary between sims of 200m to 500m.
1hr 43mins of pain and jellyfish stings covering about 4k of swimming and 6k of beach running.

110208
Rest day as everything hurts although I have Pilates tonight which shoul be a welcome chance to stretch out.
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Old 02-11-2008, 10:59 PM   #2
Dave Gibbs
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Re: gibbo's log

120208

training the rowing crew tonight with......

Workout: “Run Forest run”

Location: outside

Equipment: 8, 12, 16,24kg kettlebells / witches hats/ tyres/ tow rope.

Measure out 50m course and mark with witches hats.

Round 1

• Start with 8kg KB and run as fast as possible 50m. Perform 10 swings then sprint back with KB.
• Repeat with 12, 16,24kg KB.

Round 2

• As round 1 however when carrying the KB overhead perform a lunge instead and perform 10 press-ups instead.

Round 3

• As round 1 however when carrying the KB you must throw the weight from a between the leg swing position as many times as required to cover the distance. Perform 10 military sit-ups instead on this round.

Round 4

• As round 1 however the KB must be placed on a tyre and dragged back to the other end. Perform 10 air squats instead on this round.


Workout: “An Easy Abs Day” (thanks to Gym Jones)

30-seconds at each station:
• MB Sit-up
• V-Sit
• Plank
• Side Plank (left)
• Side Plank (right)
• B**tard Sit –up
30-seconds between stations during which 5 perfect Push-ups must be done, total duration of workout is 24 minutes

gonna be about 35c tonight so should be a laugh!
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Old 02-12-2008, 05:09 PM   #3
Dave Gibbs
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Re: gibbo's log

"run forrest run" was a total b**stard of a workout and highly recommended. It was over 35c and no sea breeze last night and we did this outside. The lunges in paricular were killers and I am feeling it today.

130208
rowed 5k on damper 10 - 20:26 easy pace , just used this to get the blood flowing in my legs this morning after last nights exertions.

Swimming 1k at lunchtime and then pilates for a hour tonight
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Old 02-12-2008, 10:42 PM   #4
Dave Gibbs
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Re: gibbo's log

should have done this first... but anyway.

I am a 39 year old bloke from Perth, Western Australia. Married to Caroline with 3 girls, I live by the ocean in a place called Mindarie.
Work as a national retail operations manager for a footwear group here in Perth but travel extensively around Oz.
Moved here 4 years ago after growing up in the UK.

Fitness wise my main sport is surfboat rowing and I train the other crew members using CF and CF inspired workouts. I am a qualified NASM PT and have always enjoyed the functional side of exercise.

I am 6'3, 215lbs and about 12%BF.

check out some surfboat crashes wfs
http://www.youtube.com/watch?v=CG-wJyDGmS8
http://www.youtube.com/watch?v=ay9e1QJa3Yg
http://www.youtube.com/watch?v=RvOWnfxtaOo
enjoy!
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Old 02-13-2008, 05:44 PM   #5
Dave Gibbs
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Re: gibbo's log

140208
Feel like Cr*p today. woke up with stinking headache and quesy stomach.
Had planned to do Nate then Randy this morning before work but just could not face it.
Pilates last night was great - really enjoying it and would recommend to any CFer looking to improve flexibility. Discovered that all the rowing has given me a very strong lower back but also a very inflexible lower back which effects my squat depth and the ability to get my hips in a neutral position.
Hopefully feel better later and will workout this evening.
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Old 02-14-2008, 06:24 PM   #6
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Re: gibbo's log

140208
valentines day today and as a present I designed a workout for me and my wife to do together. She is a PT with her own business so its nice to design a workout for her.

valentines day massacre

14 pullups
14 ring dips
14 2x20kg DB thrusters
14 burpees
14 ring pushups
14 1.5pood KB swings
14 1 pood TGU(7 per side)
14 KTE
14 lunges with 1.5pood KB by the horns (14 each side)
14 V ups
14 1 pood KB snatch (14 each side)
14 1 pood KB military situps
14 MB slams
1400m row

she had to scale back some of the weights but all in all it was a pretty tough workout with the thruster/burpee combo being a lung ripper.This was the first time using my rings which arrived yesterday and believe me if you dont have some, get some. Dips, pressups all take on new realms of difficulty using the rings.
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Old 02-14-2008, 06:25 PM   #7
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Re: gibbo's log

150208

5k row this morning on damper 10 - 20:25. didnt push to hard still not feeling 100%
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Old 02-24-2008, 05:16 PM   #8
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Re: gibbo's log

been travelling for work last week so a fair bit to catch up.

16022008
nasty painstormish workout
21-18-15-12-9 of
100kg DL
45kg thruster
24kg KB swings
60kg powerclean
pullups
KTE
dips
pushups

1:37!! killed me

17022008
ocean row approx 5k followed by some beach sprints

180208
In Adelaide with crappy hotel gym

5 rounds
400m on treadmill
15 miltary situps
15 pushups
15 20kg DB swings
15 box jumps
28:05

190208
In melbourne with no gym in hotel

100 pushups
100 military situps
100 squats
100 dips on chairs

22:18

200208
In sydney - gym actually has a C2 woohoo!
row 5k 19:47

5 rounds
row 500m
15 bench jumps
15 incline situps
15 15kg DB thrusters
15 good mornings with 15kg DBs


210208
In sydney 5k row 19:12

In Brisbane in worlds worst hotel gym
every minute for 30 minutes do 5 pullups(found a structural bar to hangoff), 10 press ups, 15 squats.

220208
In Brisbane went to park and did WOD
5 rounds 400m run and 50 squats 17:44

230208
rest day - feel like crap today, tired and think I have got something coming.

240208
feel awful but had a surfboat comp so went anyway.
we had 2 5th places and a 4th against much younger crews so not to bad but wanted to die afterwards.
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Old 02-25-2008, 10:44 PM   #9
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Unhappy Re: gibbo's log

250208

still feeling like crap. maybe been overtraining lately and its caught up with me. Normally I am indestructable and never get ill.
went to Pilates last night and despite my nose running constantly I still enjoyed it.
last one of my beginners course on wednesday and then gotta decide whether to start an intermediate class or am considering starting kickboxing with my wife.
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Old 02-26-2008, 04:41 PM   #10
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Re: gibbo's log

260208

still feeling a bit rough but decided kill or cure was the answer so did a workout for my wife of;
workout: "you asked me to train you"

row500m
tabata KB swings 12kg
row500m
tabata KB thrusters 2 x4kg
row500m
tabata military burpees
row500m
tabata BTB squats
row500m
tabata pushups
row500m
tabata V-ups
row 500m

this hurt her lots!

then I did

row500m
tabata KB swings 16kg
row500m
tabata KB snatch 16kg
row500m
tabata ring pullups
row500m
tabata ring pushups
row500m
tabata ring KTE
row500m
tabata ring dips
row 500m

smoked me in 42:58
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