Crimsons Training Log

Well. unfortunatly i tried crossfit for a while. i am now done to a bench press of 55kg x 3 reps, and 10 second tuck planche (that went down really fast from adv. tuck planche, and a 10s adv, tuck FL.

got back into gymnastics 2day, with added weights because i am aiming to increase lifts as well as gymnastics.

couldn't do any pull excerises cause it was raining when i went out to try

so for - 03062010

3x5 HS lower to tuck PL (still can't stop, any advice on how to stop would help please)

6x5s tuck PL

6x5s Planche leans

3x3 tuck PL pushups between chairs (really hard for me now)

8x10s one leg l-sit

3x6 Bench press 45KG

so weak now!!!!!!!!!!!!!!!!!!

today way a 5.5km run. did it in 24:14:44. so tired .

Wow, I didn't realize crossfit was such a killer. There's a crossfit by my house and I told my stepdad that he might try it out... Maybe that's not such a great idea...

well, for fitness, it really helped alot, but my strength decreased alot too, depends on what you want.

on my training, i have been working out monday, wednesday, friday, this week and last, starting off always with 6x10s adv. tuck lever, and 3x5 HS lowers to planche tuck.

then i do 3x5 random everything, like snatches, weighted punches, walking handstands, pullups with a towel, jumping around, functional stuff aswell, until i reach 1 hr.

After so long, finally back and committed to gymnastic training.

for the past 2 weeks i have been soley doing wods, then

23/09/10

warmup to Wod:

- 6x10s PL on rings

-3x3 negative tuck PL pushups on rings 7s down.

-3x5 6KG BL press to PL on bench

-4x15s Adv frog-stand (just for extra, but i can easily do 60s of this in one set)

-3x10s tuck l-sit on ground

24/09/10

warmup to WOD:

-6x10s PL on rings

-6x10s ADV tuck BL

-3x5 4KG FL press Victorian

-4x15s Adv frog-stand

-3x10s tuck L-sit

27/09/10

feeling tired today, but it went quite well.

3x10s tuck PL on rings

3x3 7s negatives tuck PL pushups on rings (really hard for last reps on last set)

4x15s ADV frog-stand

3x10s tuck l-sit on the ground (really hard )

3x6 BL press PL with weights 7.5kg, 2s holds at each point

then WOD

then ice bath followed by hot shower

overall, feeling progress quickly

28/09/10

warm-up:

7x10s PL tuck on rings

3x10s ADV tuck BL on rings, then arms got too sore so did 3x10s adv tuck FL

3x10s tuck l-sit on the ground

3x6 3kg FL press Victorian

4x15s adv frogstand

did WOD

Feelin good

today, felt really tired.

warm-up:

3x10s tuck l-sit

6x10s tuck PL on rings

3x3 PL Tuck pushup negatives about 4s

3x5 7.5KG BL press PL felt really really weak

WOD

monday 4th october;

start of my first SCC 8 weeks long.

one workout done

pre wod:

6x10s PL

6x10s bent MSH

3x5 elevated PPU

(all on ground) (did not have FL in warm or l-sit in warm-up this time becuase they were included in the WOD, but would normally include 4xl-sit, and 6x10s FL adv tuck)

WOD

post WOD:

3x6 6kg BL press PL

3x10 20kg DB swings

day 2 of SCC:

pre wod:

6x10s tuck PL

6x10s Bent MSH

6x10s Low l-sit

6x10s tuck FL

3x3-5 half tuck planche pushups, the last 2 were negatives in each set

then WOD

workout #3

pre wod:

6x10s tuck PL

6x10s bent MSH

6x10s low l-sit

6x10s tuck FL

3x5 PPU elevated plus

post WOD:

3x10 20kg swings

3x6 6kg BL press PL

workout#4

pre wod:

6x10s tuck PL

6x10s bent MSH

6x10s Low l-sit

6x10s tuck FL

3x5 HeSPU negatives freestanding

WOD

after the WOD i decided to remove my post WOD workouts, becuase it seems like my PL is getting shorter, and i think this is becuase of too much work. I also took out PL progression Pushups, and added HSPU progression to help strengthen my shoulder to help with PL progression.

haha! yes! i figured out my weak link!!!!

yay

with this in mind i have decided to make my post WOD this:

2x10 wrist pushups

3x10s PL leans

and this is what it will be until i finish my 8 week cycle

week 2 workout 1:

pre wod:

6x10s of the following:

tuck PL

adv tuck FL

low l-sit

bent MSH

3x5 HeSPU negatives

WOD

Post WOD:

3x10s PL leans

2x10 wrist Pushups.

week 2 workout 2:

Pre:

6x10s:

tuck PL

adv tuck FL

bent MSH

bent L-sit

5x3 tuck PL pushup negatives

WOD

POST:

3x5 PL leans

2x10 wrist pushups

today was too tired to even complete the WOD so only did this:

started out with tuck PL, but could no longer do that

so:

5x30s adv frogstand

6x10s low-sit

6x10s tuck FL

3x5 wall PL pushups

3x5 PL leans

going by this i have re-made my SSC, and it will go for the next 8 weeks starting on monday 18/10/10 to december 18/12/10

goes like this:

5x30s adv frogstand

6x10s low l-sit

4x15s tuck FL

3x5 either neg HeSPU or Wall PL pushup

3x5 PL leans

and after WOD :

2x10 wrist pushups

hope this one goes well

yay! first day of the new SCC, but had to leave out FL, as it was part of the WOD

#1

Pre wod:

5x30s adv frogstand

6x10s low l-sit

3x FSHS attempts for as long as possible

3x5 6kg BL press PL 3s pauses

WOD

2x10 wrist pushups

19/9/2011

6x10s tuck sit

3x20s hollow

3x20s arch

3x5 wall HS press

10 mins rings handstand aggregate

2x10 wall extensions

2x10 wall walks

experimented a bit today.

10 mins of combined ring handstand work.

adv tuck fl felt pretty good, no hope of pressing into straddle though dont know why.

Adv tuck Bl felt hard, almost as hard as adv tuck PL :S weird. Tried some freestanding HeSPU's. easy. chinups in L. easy.

i think the problem must be my chest muscles, but how can that be when i have not worked out in 3 days :S

wierd day of training.

l on ground feels pretty solid, i say 20 good seconds

raining to much to train outside atm

so inside on dumbells just did:

10 handstand to adv frogstand PL

10x7 Tuck l-sit

5x5 PPPU

2x5 Maltese pushups

3x5 Pike press Hespu

feeling good shoulders feel just a bit sore so is an improvement

sets of:

10 second handstand to adv tuck frogstand PL 5 second hold lower to tuck L, followed by 5 PPPU

once every hour thoughout the day.

towards the end of the day could not stop at PL preogression when lowering from hs