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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 14 2008 19:05:02
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iaink
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Am I right in saying you get a random (ish) session each training day from crossfit? Or do you know whats coming?
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 14 2008 19:34:58
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drewsky
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Hello,
goals at the moment are just to mix things up and enjoy the training.
As I said somewhere when you program for other people a lot sometimes you just want to make your own training a no brainer so I am just doing crossfit for a month as 1) I don't have to think 2) it forces me to do things I normally would not consider (120 p-ups + 120 dips for instance!) 3)it's seemingly random (though it isn't) and 4) it uses a lot of what I might use anyway.
Actually I went out for an early dinner this evening after training so my periwo nutrition went something like this
Before and during
ratio 50/50 whey/ palatinose about 80g total
After
Skate wing, green salad, olives, toms, onions and crusty roll and a glass of wine!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 14 2008 19:38:43
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drewsky
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quote:
ORIGINAL: iaink
Am I right in saying you get a random (ish) session each training day from crossfit? Or do you know whats coming?
No, you don;t know what's coming and whilst not random each day varies a lot with similar training days not being repeated often (though they are repeated. I have been doing this almost a month and not done the same workout twice yet
I'm actually a few days behind at the moment I catch one up through the week as I take my rest days differently but I was ill so I am 2 behind. If I weren't it would be a case of get up, go to the site, write down the WOD in my diary and do it.
Most do it on the day, I like being behind as it lets me work other things in to when volume etc allows.
EDIT for clarity
< Message edited by drewsky -- May 14 2008 19:42:56 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 15 2008 17:33:30
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drewsky
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No training today... too busy.
Time allowing I will try and do today and tomorrow both tomorrow. One is max deads and the other elndurance, lactate and aerobic threshold.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 18 2008 16:31:44
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drewsky
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Right a little behind at the moment time to catch up
Friday: Day 25
WOD: Max deadlifts for 7 singles
Did warm-up as per here
http://www.muscletalk.co.uk/fb.asp?m=2653059
And then did
90x5
110x4
140 x3,
160,
160,
170,
170,
180
180 fail x 2
170
180
All standard grip (i.e. not mixed) with no chalk or straps.
Not a great session, a few weeks ago I was easlity doing triples at 160. Hmmmmm.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 18 2008 16:59:57
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drewsky
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Day 26
Took a rest day.
I am a bit behind on the WOD' but it was my bands last ever gig so RAWK took a front seat......
Thumbnail Image
 Attachment (1)
< Message edited by drewsky -- May 18 2008 17:00:49 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 18 2008 17:05:48
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BARBUDA
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Cool! Are you the axeman on the right?
Are any of your songs on t'internet at all, is it heavy stuff you play?
Excuse the interrogation!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 18 2008 19:33:09
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drewsky
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Day 27 (today)
Deceptively difficult workout today. As you do the upper body work the blood is sent to the torso and arms and you can't breath properly whilst doing press-ups, then you have to do the squats so the blood shoots down to the legs. A real killer but one that really increases your work capacity.
An simple and effective workout for may athletes - I've used similar before with grapplers and the like. I'd recommend it.
WOD:
As many rounds as possible in 20 mins of
5 pull-ups
10 push ups
15 squats
Number: 19
Gutted, I was hoping to get 20 - I guess I'm just not in good enough shape!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 18 2008 19:47:55
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drewsky
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quote:
ORIGINAL: BARBUDA
Cool! Are you the axeman on the right?
Are any of your songs on t'internet at all, is it heavy stuff you play?
Vid that goes with our more poppy tune that got some BBC airplay
http://www.last.fm/music/The+Biceps/+videos/3146109
This is more like it though, a bit more weird (About robot/human 'interrelations')
http://www.last.fm/music/The+Biceps/_/ROBOTS+%3C3+U
(note out of time guitar solo when my studio headphones slipped off!)
Edit: NSFW! both contain rude words, the second especially.
< Message edited by drewsky -- May 18 2008 19:48:56 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 18 2008 22:27:27
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BARBUDA
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quote:
ORIGINAL: drewsky
quote:
ORIGINAL: BARBUDA
Cool! Are you the axeman on the right?
Are any of your songs on t'internet at all, is it heavy stuff you play?
Vid that goes with our more poppy tune that got some BBC airplay
http://www.last.fm/music/The+Biceps/+videos/3146109
This is more like it though, a bit more weird (About robot/human 'interrelations')
http://www.last.fm/music/The+Biceps/_/ROBOTS+%3C3+U
(note out of time guitar solo when my studio headphones slipped off!)
Edit: NSFW! both contain rude words, the second especially.
Nice one! Im really enjoying red fox - flat mate thought it was cool too.
I saw in your influences snuff was listed, what an ace band.
Ive been reading this series of articles on t-nation http://www.t-nation.com/readTopic.do?id=535872 I was wandering if you knew of any reason why there is no vertical pulling in the program (chins etc... There is however deads which is in the vertical plane)
p.s if your the one wearing the kilt - thats cool!  
cheers
Tom
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 18 2008 23:52:40
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drewsky
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Cheers.
Yep, that's me in the kilt.
Thing is about the lats are is that they are used in antagonistic movements to the pec/pushing type movements HOWEVER they are internal rotators just like the pecs. Not a lot of people realise that.
Deads will train you mid and lower traps to fire - they have to to keep you shoulders stable so deads are fine.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 19 2008 22:26:16
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drewsky
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Day.. err... 28?
WOD: Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
(used 45kg for C&J)
5 rounds plus 8 C&J's
Really, really tough but I was a Clean and Jerk machine today, well oiled and unstoppable. I think I would have got 6 rounds had my running not been so s*%t.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 19 2008 22:33:26
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jack5r
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That doesn't look hard at all ^^  
Since starting cross how do you feel you have change physicaly.
Strength up or down?
Fitness up or down? (up by the looks of things)
Muscle mass up or down? (as far as you can tell)
BF up or down?
Have you changed your diet in any way to for cross fit?
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 19 2008 22:48:18
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drewsky
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Hello mate,
I would say work capacity/fitness up and bodyfat down but strength and muscle mass also down. I haven't changed my eating really apart from actually eating more.
I think the fitness is up purely because I am competing against people (people record their times on the blog) which gives the training more of a drive. This is something I can;t get when I program myself but it's an important element. The fact that CF use large group classes is no coincidence.
I think my oly lifting might have benefited, purely from the amount of lifting when very fatigued involved. 45kg isn;t much but after 40 reps you find yourself driving with the best choices of motor source which is good for technique.
< Message edited by drewsky -- May 19 2008 22:49:53 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 19 2008 23:17:28
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BARBUDA
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Drew, do you do the 400m on a treadmill?
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 20 2008 11:01:25
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drewsky
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Yes but with an incline.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 20 2008 12:48:20
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iaink
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Do use a 1% incline to apprioxmate outdoor performnace?
I really like the way you have described the crossfit set up. Looks an a oustanding way to get very fit!!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 20 2008 14:45:47
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drewsky
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Yes, I usually use a little more but this is just because of the way I run. If the distances were longer I would use the standard '1' but then I would actually get outside and do it!
With regards to the fitness, it has forced up my strength endurance a little but my deadlift session for the IRM's was terrible, a real shocker so I am not happy about that. I don;t really care about how muscular I look (good thing as I'm not a big fella!) but the reduction in strength annoys me.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 20 2008 14:52:23
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iaink
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quote:
but the reduction in strength annoys me.
Sounds like you should do a few days less crossfit and a few more lifting heavy?
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 20 2008 14:58:40
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drewsky
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Yessir!
This experiment has been fun though and I'm swapping up in a few days and doing something else I have been rolling around in my head - just to give it a go and see what the craic is with it. It's kinda stupid and related to a fun piece I am writing for a non training related website.
I am thinking about carrying on the CF experiment a little longer (maybe in 2-3 weeks) but dropping more max effort type strength (deads, squats, bench) and power (more low rep oly lifts and drills) in there.
Volume would be low so it should fit but I guess I'll see how it goes.
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