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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 22 2008 20:13:17
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drewsky
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Eating:
7.30:
Green tea and whey
8.15:
Yogurt, dates, banana. Fish and krill oils
10.45: (on the way to gym)
Milk protein concentrate with nuts and seeds, apple
13.00: PWOD
Whey, banana
14.45:
Sushi and sashimi, seaweed salad
18.10
Tuna melt*
Large salad
21.00
Lamb shank lentils with artichoke hearts, glass of wine.
23.00
30g milk protein concentrate with flax seeds and greens powder
* I had a terrible nights sleep last night including a dream that I was in a motorway service station showing Joe Calzaghe how to make tuna melts.....
The recipe is as follow:
2 pieces of granary bread
1 can tuna
10 olives
2 tsp olive oil
2 tsp of green pesto
1 tomato
4 slices of leerdammer litelife cheese
mash up everything but th bread and cheese, grill the bread on one side, put the tuna etc of the untoasted sides and cover with cheese and melt inder grill. stick them together and eat the sandwich.
< Message edited by drewsky -- Apr. 22 2008 20:14:53 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 22 2008 20:21:13
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Mook
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Good journal mate, I'm taking baby steps into this sort of training after going a bit crazy before Xmas and sort of mish mashing everything I've decided to take it slow for now and have some patience
Will check in often, good effort mate 
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 23 2008 10:54:08
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drewsky
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Cheers,mate,
Day 3
All plain sailing so far (really sore lat inserts though!)
WOD: Rest day
This for me is one of the problems with crossfit, it assumes you are at home all weekend - it seems many people live like that - but not me so there is usually one training session at the weekend I just won't be able to do, I considered following the WOD a few days behind to account for this but following the WOD on the day (and keeping the surprise element) is a big part of doing this.
I guess the flip side it taking charge of your own training and being flexible but this isn't the reason I am doing this.
I did:
empty oly bar drills
a few clean pulls, overhead snatch squats etc with 50kg. Nothing too taxing (I await tomorrow on crossfit)
5000m slow row
< Message edited by drewsky -- Apr. 24 2008 13:16:07 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 23 2008 17:13:12
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iaink
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I am a bit of late starter on your log Drew. Are you using the crossift for anything highly specific or just to improve condition and general fitness?
I should really go to pg 8 and have a read  !
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 23 2008 23:02:35
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drewsky
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Just blowing a bit of dust off mate. It's nice just to be ordered to do something for once - it's also a good check as when you program your own training and train mostly alone it could be easy to slip into a comfort zone.
I get a feeling that Thursday isn;t going to be comfortable.
(nice sig btw, Peace sells was the best album I think)
< Message edited by drewsky -- Apr. 24 2008 7:52:03 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 24 2008 8:01:00
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drewsky
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Yeah, interesting site. The 'Mike' pertains to Kike Burgener the guy behind crossfit. If you look closely you'll him and his daughter in a lot of the pictures.
If you ever wondered why the guy that runs crossfit isn;t in very good shape himself....
http://www.mikesgym.org/wod/images/knee%20rest.jpg
a bit gruesome....
http://www.mikesgym.org/wod/images/scaring.jpg
< Message edited by drewsky -- Apr. 24 2008 8:12:16 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 24 2008 12:24:26
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iaink
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quote:
(nice sig btw, Peace sells was the best album I think)
Now that's a good opinion to have! Too many think it's the album after, which I believe was the start of their downturn.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 24 2008 12:39:54
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drewsky
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lol
Day 4
WOD: "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For best time, complete all the pull-ups move on to the push-ups, complete and move on etc....
Ah, thought some volume would be heading my way....
TIME: 34.25
Heart and lungs were fine but just a big problem with muscular endurance.
< Message edited by drewsky -- Apr. 24 2008 13:15:30 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 24 2008 12:43:34
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iaink
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quote:
TIME: 34.25
Good work. Multiply by 2 and I 'may' have done the pull ups by then!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 24 2008 12:45:39
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drewsky
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quote:
ORIGINAL: iaink
Now that's a good opinion to have! Too many think it's the album after, which I believe was the start of their downturn.
You're right in a way I guess but I like 'in my darkest hour' and 'into the lungs of hell' (I'm a guitarist), and rust in peace was always have a place as it was my fist metal album.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 24 2008 12:49:43
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iaink
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quote:
You're right but I like 'in my darkest hour' and 'into the lungs of hell' (I'm a guitarist), and rust in peace was always have a place as it was my fist metal album.
I have been a ****!!! I thought/assumed for some strange reason my tag line was from Rust In Peace!!! Duhhh!!! Killing is my... to Rust... are their best albums!!!! 'Darkest Hour' and 'lungs of hell' rock as does 'Liar'!
Rust in Peace is one of the best thrash albums full stop. Only matched by Slayer and early Metallica. Never a Venom fan!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 24 2008 12:50:52
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drewsky
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... and that killed Iron Maiden (for a bit) which did us all a favour (IMO).
Yeah, I agree more wit RIP being the last good one.
< Message edited by drewsky -- Apr. 24 2008 12:51:26 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 24 2008 12:56:25
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iaink
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quote:
... and that killed Iron Maiden (for a bit) which did us all a favour (IMO).
Nothing can kill Maiden!!!! Not even a sub-rate singer and lack of material for 2 albums  I think the X-factor tv show is bobbins as they used the name of Maidens 2nd worst album.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 24 2008 13:13:11
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drewsky
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quote:
ORIGINAL: iaink
quote:
TIME: 34.25
Good work. Multiply by 2 and I 'may' have done the pull ups by then!
I missed that, cheers. Yeah, the p-ups were the killer, I was still sore from thw weighted ones the other day- everything else was plain sailing after that (ish). Did them in 20 sets of 5 they took about 15 mins and there's people post times of 13 minutes for everything!
EDIT: I remembered I had done this one before about 4 years ago when I was training at Golds in Sydney. I found the training diary to look up the time it just said
'100 pullups
100 pressups
100 sit ups
100 squats
Everything a prescribed
Time: F**K!'
< Message edited by drewsky -- Apr. 24 2008 13:21:11 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 24 2008 14:55:38
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Riocat
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Hey drew, good going with "Angie" Ive just been checking out some of the vids for WOD on youtube (inc. angie) and GOD!! they look serious! Im still trying to work out how i can work this into my current routine but looking at some of the vids theres no chance if thats the intensity. May be a watered down version for me i think
Good going though with the time its brutal by the looks of it
< Message edited by Riocat -- Apr. 24 2008 14:56:25 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 25 2008 16:43:42
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drewsky
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Cheers mate,
with the 'watering down' aspect my advice would be to keep the intensity and duration but do the WOD less often. You can do crossfit and train around it but you have to know when to drop a day and rest but if you shorten the durations or lower loads etc you aren't going to bet getting the training stimulus.
It's better to do the whole thing with maximum effort less often.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 25 2008 16:51:36
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drewsky
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Day 5
WOD: deadlifts 3,3,3,3,3
[100 x 3, 120 x 3]
160 x 3
(170 x 3)4 60s rest between sets
Could have gone up. Should have gone up.
EDIT: Plonker, it was 160 not 170, tut tut.
< Message edited by drewsky -- Apr. 25 2008 18:11:45 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 28 2008 18:10:25
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drewsky
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Day 6 & 7: OFF
Crossfit is usually structured 3 days on, 1 off, 2 on and 1 off. I can't do this so I am just going to not train at the weekend and spend the first half of the week catching up.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 28 2008 18:16:32
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drewsky
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Day 8
(from Saturday)
WOD: 5 rounds for time: 42.5 kg hang power snatch & 400m run
Killer of a session; a real lung buster!
TIME: 21.03
Snatches were broken up into 5's and I did the runs on a running machine at 2.5 degree incline.
PLUS
Maltifidus front raises, bent knee drop outs, heavy external rotations and mixed 'core' work.
< Message edited by drewsky -- Apr. 28 2008 18:28:42 >
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