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AndiMorris

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  1. Workout 01/02/14 Warm Up: 1km run 50 double unders Front squat position stretches Work up to working weight front squat Lift: 5x5 Front Squat @ 57.5kg Accessory work: 3x12 Barbell good morning @ 30kg I was planning to go for a 1RM power clean in this session too, but ran out of time. The accessory work was suggested to me by Coach Carter when I was saying I was doing front squat as I struggle to keep my chest up in a back squat and so I was trying to build that core strength. He also suggested things like plate twists, toes-to-bar, GHD back extensions etc, so I think I'll add all of these to my strength routines in the future. 57.5kg felt good in the front squat, It was a struggle in the last few reps of the last two sets, but that's where it should be. Another tour coming up, so likely no training, unless I get some hotel room workouts done. I'm hoping to visit Crossfit Bangkok on Friday, but we'll see if I'm feeling up for training after 24 hours travelling.
  2. With a name like vegancrossfitwod I'd say that this person is no stranger to high intensity interval training.
  3. Crossfit 31/01/14 Warm Up Row 300m 4 rounds of 7 push ups 2 hang power snatch 2 hang muscle snatch Lift 5x3 bench press 50kg 3x5 hang power snatch 32.5kg WOD A: 4 rounds, not for time: Max effort push ups (16, 12, 7, 6) Max effort ring rows (supersetted with push ups) (15, 10, 7, 7) B: 100 banded pull downs (blue band, approx 1" thick) 3x12 banded pull aparts (red band, approx 0.5" thick) Great session, still a bit sore from last night, so I was pleased to see no squatting or deadlifting on the board this morning. Bench press at 50kg felt comfortable, so linear progression is working. Still a way off where I'd like to be however. Hang power snatch felt good, pretty easy actually if I'm honest. More weight can go on there. Push ups and ring rows really show my lack of strength very quickly. While most were getting 25 reps a set easily, I was struggling to get past 10 after the first round.
  4. Crossfit 30/01/14 Warm Up: 3 rounds of 100m row 3 knee jumps 3 rounds of 5 wall balls 5 toes-to-bar 5 deadlift (increasing weight) Lift: Establish 5RM deadlift Skills: Max effort seated box jump 2 min max effort double unders Wod: 12 min AMRAP 5 wall balls (Rx 9kg, I scaled to 7kg) 9 deadlifts (Rx 70kg, I scaled to 60kg) 15 box jumps (Rx 24") Oh my life this was a brutal session! I was fairly pleased with my 5RM deadlift, although I only equalled what I have done previously, and I think I took a bit too long between reps for it to really count. My double unders fell apart and I only managed 40 in 2 minutes! Ordinarily I would have easily doubled this. Pretty chuffed with the seated box jump though, I didn't measure what I actually did, but I had 30" box with 3 plates on top, probably coming to around 34". There may have been more there too. The WOD literally left me shaking. Never in my life have I wanted wall balls to come round again so quickly. The weight on the deadlift was only 60kg, so pretty easy out of context, but this quickly got heavy. On the very last round I was doing them one rep at a time, I could feel my hamstrings trembling and my lower back was starting to feel super tight. The box jumps on top really made sure you had no breath left. I only managed 3.5 rounds and I was wiped out for the evening, ultra kudos to those warriors that completed 8 rounds and upwards.
  5. Tour was great fun cheers. It was insanely difficult to eat to be honest, especially as the promoters hadn't been told I was vegan and so had prepared Spanish omelettes for me. It got to the point where I hadn't eaten for a very long time and I caved in to the eggs. Annoyed at myself massively. The first day i was in Madrid however and I found a craft beer bar next to a vegan restaurant, so I ditched my band mates for a few hours while I soaked up the heaven. I'm off to Thailand, Singapore and Malaysia next week on tour, so I'm really hoping I can find food there.
  6. Workout 29/01/14 Warm Up: 2 minutes sprits/down ups, increasing intensity Skills practise: 7 minutes working on chest-to-bar pull up technique 7 minutes to do 3 max effort kipping pull up sets (7,3,6) WOD: 20 minute AMRAP 30 kipping pull ups (Level 2) 30 kipping handstand push ups (Rx w/ 1 AbMat) 200m run every time you break First session back in a week and a half after being on tour last week. Still struggling to hit my chest on the bar in the pull ups. Coach gave me a tip to swing higher before initiating the kip when doing chest to bar, which I couldn't get to work, but I'll keep practicing this. I was also disappointed in my kipping pull up max effort sets. I still can't chain these together very well, and my grip always gives up before my strength does. I know how to chain them, but I can't quite get the movement right. Again, more practice required. The WOD was tough, and long. The worst part for me was the pull ups, I had in my head I'd roughly get 7-10 reps per set before breaking and having to run, but in reality I was getting 4-6 reps. This really slowed me down, and I didn't make it to the kipping handstand push ups until around the 13th minute. I did better in these than the pull ups, getting around 5 per set, then actually getting a PB in the very last set at 11 reps! Amazing what a ticking clock can do for you.
  7. 18/01/14 Front squat 5x5 55kg Strict Press 3x5 35kg Failed on last set Concentrating on front squat as I find this easier to keep my chest upright in. This weight felt fine, I definitely have more in there. The press was rushed as I was running out of time. It was supposed to be 5x5, but I dropped it to 3x5 as I only had 10 minutes left, however this wasn't enough time to rest properly between sets and ended up failing the last set after 3 reps. 19/01/14 - Barbell Club Warm up: Snatch balance Hang snatch Lift: 3x3 high hang snatch @ 50-60% 2x2 snatch from knee (increase weight slightly) 5x1 snatch Another snatch session at Barbell Club. Again, low intensity, and keeping the weights relatively low in order to drill technique. This is really helping, I'm getting under the bar faster, and lifts that approach my 1RM aren't giving me any grief at all, suggesting the my 1RM is probably higher than where it currently is recorded to be. It is only 37.5kg, so not earth shattering, but it's creeping up slowly as my technique gets better. I'm away on tour in Spain this week, so I won't be able to get to the box, and probably not able to train at all. Really annoying as I was getting somewhere as far as consistency is concerned.
  8. Workout 15/01/14 Warm Up: 7 minute AMRAP Even minutes - double unders Odd minutes - burpee into candlestick 8x1 OTM Clean & Jerk - increasing weight slowly - 20, 25, 30, 35, 40, 42.5 Lift: 10x2 - Clean & Jerk - 42.5 (dropped to 40kg after two sets to maintain good form) WOD: 1 mile run (8:57) Rest 1:1 (Didn't rest the full 9 minutes as had to get going) 1 mile run (Actually only did 0.5 mile, as I needed to get to work - 4:30) This was great, with almost relentless olympic lifting. I was pleased throughout, bar one lift with my clean form, however my foot position in the jerk still needs work.
  9. Workout 10/01/14 Warm Up: 3 rounds: 10 burpees 30 seconds front rack mobility 7 push press (increase weight each round) Lift: 3x5 linear progression Push Press WOD: A) 7 minute AMRAP - burpees B) 3 sets, max strict chin ups C) 100 lateral raises I wasn't sure whether to go today as my neck and back is quite sore after the bad squat fail yesterday, but I thought I might as well give it a go. Thankfully there was nothing involving headstands etc involved, so it was fine, although I did feel a little stiff and sore along my neck and upper back during the push press. I did the push press at 45kg which felt heavy, but achievable. According to my notebook this was a PB for the 3x5 rep range, which is great news. I managed 73 burpees in the 7 minutes, I think if my back had been 100% I could have got a bit closer to the 100 goal, but I was fairly pleased with this. It's something to aim for next time too. My arms and shoulders were pretty shot, and I only managed 3 sets of 3 chin ups. Very disappointed with this, I know I could have got more out if I was fresh though. 100 lateral raises was not particularly fun either, breaking them up with the chin ups helped though. We were low on kettlebells so I used 2 2.5kg plates for this, which was a struggle when getting close to 100 reps, but I probably would have got more out of a 3 or 4kg weight. I'm away in Ipswich writing songs for the next Extreme Noise Terror album this weekend, so there won't be any workouts done, but that's probably a good idea so that I can rest my neck and back for a couple of days.
  10. The only time I've had trouble is when travelling, and having severely limited options. That is getting better as I learn more however. I am travelling to Thailand, Malaysia and Singapore soon, and I think I may have trouble eating vegan there. The last time I went I was vegetarian and still found it hard, as there is meat in everything!
  11. Workout 09/01/14 Warm Up: 3 rounds of: 30 second wall squat sit 20 double unders 5 back squat (increasing weight) 10 wall balls Lift: Max Effort Box Squat (20" box) WOD: 10 minute AMRAP 150 wall balls (9kg) 90 double unders Oooooof! This was brutal, for many reasons. Firstly, my 1RM back squat from one year ago is 90KG. I was determined I could go higher with box squat as there's not as much depth involved, and the purpose of this was to concentrate on the upper portion of the squat, and it worked! I got a 110kg squat, and while it felt heavy, as I've never had anything that heavy on my back before, the actual lift felt relatively easy. I tried at 120kg, but something happened here and as soon as I started to try to rise up I could feel the bar falling forward, my spotter Lewis was in a tight squeeze as he had the box in the way of me and him, but in my mind I could feel that the bar was going down, and forward quickly. Rather than let it take me down with it I just leaned into it and let it roll off me, over my head. Not a fun way to bail out, and looking back could have been pretty nasty, but lucky all was fine after I gave myself a minute sitting down to recover. Next time I attempt this I'm going to make sure I have a spotter on each side of the bar, so they can take the weight if it falls. Live and learn. Secondly, the WOD was one we did as part of the Open last year, and it damn near killed me then! When I did this last year I attempted it Rx as I was registered for the Open, and in a 12 minute time window managed around 100 wall balls. This time, I decided to scale the workout to level 1, and do 100 wall balls at 7kg, in order to try and get well into the double unders before time was called. This was a good choice I feel, I completed the wall balls in around 8 minutes, and managed to get 60 double unders before time ran out. Time now to recover from my massive squat fail earlier, and thank my lucky stars that nothing more serious than a slightly sore neck happened.
  12. Thanks buddy, that does help. I hadn't factored in the creatine.
  13. Workout 08/01/14 Warm Up: 200m run Snatch drills (possible the most intense warm up I've ever done!) Lift: 6x2 OTM Snatch @ 70% (27.5kg) 6x2 OTM Clean @ 70% (37.5kg) WOD: 5 rounds for time 10 ring dips (Scaled to 4 ring dips) 400m run 12 minute time cap This was an intense session! The warm up was a struggle in itself. We were pretty pushed for time, but Coach Coxy didn't want to lead anyone into the lifts or WOD with cold muscles or joints, so made a tasty warm up accordingly. All the olympic lifts went ok. I accidentally miscalculated and went just below 70% for the cleans, and should have done this at 40kg, but nothing too drastic there. All were squatted rather than powered, and felt good. The WOD was a blower! I opted for the level 1 of 4 ring dips as I need to do these strict still as my kipping ring dips aren't too good. I haven't done many of these recently, and thought I was better at them than I was this morning. Something to work on there. Completed this exactly as the time cap elapsed, so a dead 12:00.
  14. I'm starting to get the feeling I'm not drinking enough water, and seeing as that is the one constant across every single nutrition programme ever, I should probably address this. I workout 4-5 times per week, usually High Intensity CrossFit workouts. Two of my daily "snacks" are a mass builder type shake, which has about 500ml of water in each, so that's 1 litre right there, but how much should I actually be aiming to drink throughout the day and night in order to build muscle and keep the fat off? Drinking plain water is something I always struggle with motivation of, but I'll find a way through flavoured fruit teas etc.
  15. Hey Mike, just to let you know as you expressed an interest before, we're playing in Rhyl on 21st Feb. I'm not sure if that's anywhere near you, but I thought I'd give you a heads up.
  16. To be honest, I don't think you look that skinny at all, compared to me, and I am the same height and weight.
  17. Isinglass is the main culprit for beers and wines. It's a fining agent made from the swim bladder of a fish that helps clear the liquid.
  18. Workout 05/01/14 - Barbell Club Warm Up: Spiderman lunges Pipe passthroughs Snatch technique Snatch balance Lift: 12 x 1 Snatch The intention of the lift in Barbell today was to stay at a steady weight and really try to dial in technique. However, as I got to the end of the session things seemed to be going so well technique wise I went for a PB, and got it! Lifts were at: 25kg, 30, 30, 30, 30, 30, 32.5, 32.5, 32.5, 35, 35, 37.5 Really pleased with these, all were squat snatched, and I had no trouble at all dropping to the bottom of the squat in one movement. I'm probably still catching the bar quite high rather than getting under it when low, but I know I'm not stopping in a power squat, and then lowering to the bottom. 37.5kg is no world beater, but I've been trying and missing this weight for some time, so it was nice to finally nail it. It didn't feel hard either, so perhaps breaking the 40kg barrier is around the corner.
  19. HAHAHAH WTF?!?!? In what way ever could a stability ball help with a squat? You need firm footing for that. Good lifting Rossco!
  20. Workout 03/01/14 Warm Up: 300m row 2 rounds of: 7 bench press (increasing weight - 20kg, 30kg) 7 ring rows 7 air squat 7 sit ups Lift: 3 x 5 bench press - 47.5kg WOD: Angie (Scaled) - 25 minute time cap 70 pull ups 70 push ups 70 sit ups 70 air squats Just a quick write up today, as my arms feel like they're going to drop off after this workout! Pleased with my bench press, two weeks ago when I attempted this exact lift I failed on the last set, but it felt reasonably easy today, and I think I possibly could have gone heavier. The WOD, was HARD WORK! I did the scaled version, the presrcibed amount of reps for "Angie" is 100 on each movement, but that would have taken me all day. As it was, I just completed the sit ups in within the time cap, and didn't get started on the air squats at all. The slowest part was the push ups, I always blow out on these really quick, and to be honest the last 20 reps were pretty worm like in movement. I'm mainly pleased that I managed 70 kipping pull ups though, my hands are now pretty torn up as part of it, but that's all part of the game.
  21. Badger are great, they were my gateway from regular lagers into ales.
  22. That is a fine beer. I love ales, I'm mostly into pale, hoppy beers that the Americans make so well, and there's several British microbreweries that now brew in the same style. I do also like a brutal stout or porter too. I also brew my own, using the basic ingredients or grain, hops, water and yeast. So completely vegan
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