Friday, 29 June 2012

Back squats

10 x 20kg
5 x 40kg
4 x 60kg, knees folded in big time, hips too weak
5 x 40kg
5 x 40kg

Farmer's walk, 2 x 20kg plates, to the car on the other side of the cul de sac and back.

Wednesday, 27 June 2012

Sort of like Nicole's WOD

Oh, yeah there were other people doing it too, but like I was watching them?

5 x 80kg deadlift
10 x 15kg thrusters

Don't think front squats, or thrusters, will ever feel like a natural movement.

Monday, 25 June 2012


10 x 30kg bench press
10 potato sack squats
10 x 15kg hang muscle snatch

Bench and sandbag were too heavy, although the bench shouldn't be. Too hard to maintain the right groove on both and I wanted a burnier workout than that.
Lighter, or stronger and it's a good AMRAP.

Friday, 22 June 2012

Squats and dips

15 back squats - 20kg, 22.5kg, 25kg x 2
11 parallete dips to reverse plank, or whatever that's called

Tried ring dips, shoulders internal rotated immediately, so not there yet. Sod it.

Wednesday, 20 June 2012

Monday, 18 June 2012

Needs salt

15 x 22.5kg bench press
15 step-ups  - 20" box - each leg

Just wasn't enough oomph in that, I needed to throw something heavier in there.
Should be enough to help me sleep I hope.

Friday, 15 June 2012


AMRAP until I felt like stopping.
4 rounds

15 x 20kg back squat
15 x 15 kg hang muscle-snatch

The 3rd round of snatches was really in the groove. I don't know why and couldn't quite recapture it.

Wednesday, 13 June 2012

No warm-up

Row 1000m
Every minute
    30 x 20kg T-Handle swings
    10 x 10kg One-armed dumbbell press

Sunday, 10 June 2012

Two for 1

10 x 60kg deadlift
15 x 15kg press

10 x 20kg bench
10 potato sack squats standing on 20kg bumpers

Walk around the house, 20kg plate in one hand, 10kg dumbbell overhead.
Swap hands, walk around the other way.

Friday, 8 June 2012

Thought I was getting sick

Snuffly all day and all my team at the office have been off with a nasty cold/'flu.
Didn't train.

Wednesday, 6 June 2012

Maybe not so stupid after all

15 sandbag deadlifts/potato sack squats
15 partial dips on parallettes

Pulled the pin at 3 rounds as the whole exercise seemed pretty stupid. This morning, I apparently did some work.
My hips must be getting tight from the feel of the potato sack squats, couldn't get everything lined up. If I work on that they might feel more sensible.
Dips on the rings would be better if I kept it as a kick-back movement and stayed away from loading the front of the shoulder.
A rematch soon.

Monday, 4 June 2012

Slow Cooker Ribs

A bunch of pork spare ribs
1 cup tomato sauce
1 cup barbecue sauce
HP sauce - some
Worcester sauce - less than HP
Hot sauce - a good few splashes

  1. Pour the sauce over the ribs in the slow cooker.
  2. Cook on High for a while, about 3-4 hours.
  3. Let cool a bit, about an hour.
  4. Finish in the oven.
    Don't baste with the sauce, the flavour was just right as it was.

Happy with that

AMRAP 12ish
15 x 20kg bench press
15 x 20kg T-handle swings

Managed to keep my shoulders pinned back quite well on the benches and hamstrings engaged quite well on the swings.

Played with 2x20kg farmers walks after.

Saturday, 2 June 2012

That was harder than I expected

5RNFT, but I think I lost count
15 goblet squats - home made med ball
10 planks on hand to planks on elbows and back