daniel mason
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| posted on 2/4/13 at 07:48 PM |
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500m run warmup
5 mins stretching
20KG X 12 shoulder press warmup
30KG X 5 shoulder press warmup
WENDLER 5 SHOULDER PRESS
42.5KG X 5 REPS
50 KG X 5 REPS
57.5KG X 8 REPS (faliure)
SHRUGS
100KG X 8 REPS (faliure)
90KG X 12 REPS (faliure)
80KG X 15 REPS (faliure)
DUMB BELL SIDE RAISES
12KG X 10 REPS
12KG X 10 REPS
10KG X 12 REPS
CROSSFIT. 7 MINS AS MANY ROUNDS AS POSSIBLE OF 3X 45KG CLEAN AND JERK, 3X HANGING TOE TO BAR,3X 45KG CLEAN AND JERK 6 TOE TO BAR, 3X C+J, 9X TOE TO
BAR AND SO ON
IN 7 MINS I GOT
3X C+J
3X TOE TO BAR
3X C+J
6X TOE TO BAR
3X C+J
9X TOE TO BAR
3X C+J
12 TOE TO BAR
3X C+J
3X TOE TO BAR (THEN TIME RAN OUT)
1K RUN WARMDOWN IN 6 MINS
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daniel mason
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| posted on 3/4/13 at 08:41 PM |
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500m run warmup
stretching
60kg deadlift x 8 rep warmup
WENDLER 5 DEADLIFT
90 KG X 5
105KG X 5
120KG X 6 (faliure)
60KG X 8 WARMDOWN
PULLUPS
3 SETS MAX REPS
10 REPS
8 REPS
7 REPS
RDLS (straight leg deadlift)
60KG X 10 REP
60KG X 10 REP
60KG X 10 REP
CROSSFIT. FOR TIME OF
1000M ROW
20 X GHD SITUP
750M ROW
40 X HANGING LEG RAISES
500M ROW
60 X SITUPS
COMPLETED IN 14 MINS 54 SECS. GOOD WORKOUT THIS WAS!
[Edited on 3/4/13 by daniel mason]
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daniel mason
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| posted on 9/4/13 at 08:07 PM |
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500m run warmup. slow as i have a lot of running to do later in crossfit!
stretching
60kg x 10 rep bench press watmup
WENDLER 3 BENCH PRESS
75 KG X 3 REPS
87.5 KG X 3 REPS
100KG X 4 REPS
60KG X 12 REP WARMDOWN
3 sets 10 reps of full bodyweight tricep dips
3 x sets 10 reps cable flyes (5 weights on stack)
crossfit, 8 x 400m sprints with 90 secs between for a total of 3.2km
400 x 1 =1.57
400 x 2 =1.57
400 x 3 =1.55
400 x 4 =1.52
400 x 5 =1.52
400 x 6 =1.50
400 x 7 =1.49
400 x 8 =1.44
this was a hard one to judge on a treadmill as if you push too hard on the first few,youll never make it to 8 rounds.
so bit by bit i got quicker!
60x ab crunches
stretching.
home
chicken stir fry
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daniel mason
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| posted on 10/4/13 at 08:22 PM |
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500m run warmup.
5 mins stretching
20kg x 8 rep squat warmup
10x jumping squat warmup
wendler 3 squat
50kg x 3 rep
60kg x 3 rep
70kg x 8 reps
20kg x 10 rep shoulder press warmup
wendler 3 shoulder press
50kg x 3 rep
55kg x 3 rep
60kg x 5 rep
barbell shrugs
100kg x 10 reps
90kg x 12 reps
60kg x 15 reps
side raises
12kg x 10 rep
12kg x 10 rep
12kg x 10rep
crossfit d/wod sit ups to 35kg squat cleans. as fast as possible. damm hard this was
30x situps
15x squat cleans
24x situps
12x squat cleans
18x situps
9x squat cleans
12x situps
6x squat cleans
6x situps
3x squat cleans
completed this in 10mins 2 secs which i thought was good as it was so hard!
3km on exercise bike in 7mins 30 secs as warmdown
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scootz
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| posted on 10/4/13 at 08:23 PM |
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I think it's time to post a pic of yourself in your speedo's...
It's Evolution Baby!
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daniel mason
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| posted on 15/4/13 at 06:52 PM |
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you really wouldnt want to see that!
the bulge in the trunks would make you feel very very inadequate!
and my beer belly might put you off your lunch!
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steve m
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| posted on 15/4/13 at 07:41 PM |
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More like the budgie in your spee........................
For my excorsise tonight, i ran downstairs, coz the call DINNER'S READY, was made
so i picked up my spag bole (good for carbs) and two tinnies of fosters, and ran upstairs
Bugger,left the spoon and fork in the kitchen so ran downstairs, and collected another tinnie, and back up
bliss, i must of lost about .00000005 kg in that !!
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daniel mason
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| posted on 15/4/13 at 08:32 PM |
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well done steve! a fantastic workout! only critisism is forsters is too weak! stella is the future
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daniel mason
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| posted on 15/4/13 at 08:38 PM |
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500m (cocept 2 level 10) row 1min 53 secs
5 mins stretching
60kg deadlift x 6 rep warmup
WENDLER 3 DEADLIFT
97.5KG X 3 REPS
110KG X 3 REPS
122.5 KG X 6 REPS (faliure)
SEATED ROW
1 SET 8 REPS X 16 WEIGHTS ON STACK
CROSSFIT;
10 R0UNDS FOR TIME OF 15X 60KG DEADLIFT AND 15XPRESSUPS FOR A 300 REP TOTAL
I COMPLETED 10 ROUNDS OF 15X 60KG DEADLIFTS AND 15 PRESSUPS IN 15MINS 29SECS. ABSOLUTE KILLER WORKOUT!
stretching.home!
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steve m
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| posted on 15/4/13 at 08:43 PM |
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"well done steve! a fantastic workout! only critisism is forsters is too weak! stella is the future"
glad you liked my evening workout !!
yesterdays was a full 1 hr 30 on the excorise bike during the shanghai grand prix, i was cycling round the track at VERY high speed
AND I AM NOT JOKING
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daniel mason
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| posted on 16/4/13 at 07:40 PM |
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500m run wearmup.
5 mins stretching
60kg bench press x 8 warmup
WENDLER 5-3-1 BENCH PRESS
80KG X 5 REPS
95KG X 3 REPS
110KG X 3 REPS (faliure)
cable crossover chest flyes @4 weights on stack
set 1= 10 reps
set 2= 10 reps
set 3= 10 reps
tonights crossfit was 5 rounds for time of 500m row(concept 2 level 10) and 15x bench press @73kg on seated bench machine for a total of 2500m on
rower and 75 x bench presses @73kg
i completed this in 16 mins 29 secs it was tough!
ab crunches;
set 1 = 30 reps
set 2 = 30 reps
home!
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Confused but excited.
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| posted on 16/4/13 at 09:01 PM |
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I am 65 in july, 5'9" and 17 stone,
Currently in hiding as part of the Fitness Protection Program. 
Tell them about the bent treacle edges!
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daniel mason
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| posted on 16/4/13 at 09:17 PM |
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^^ enjoy the kit car. forget the fitness!
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daniel mason
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| posted on 17/4/13 at 08:52 PM |
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500m run warmup
5mins stretching
20kg shoulder press warmup x 8 reps
WENDLER 5-3-1 SHOULDER PRESS
50KG X 5 REPS
57.5 KG X 3 REPS
65KG X 3 REPS
SHRUGS
100KG X 8
90KG X 10
80KGX 12
20KG SQUAT WARMUP X 8
WENDLER 5-3-1 SQUAT
60KG X 5
70KG X 3
80KG X 5
THRUSTERS
40KG X 5 REPS
47.5 KG X 5 REPS
HYPER EXTENSIONS
3 SETS 15 REPS
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daniel mason
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| posted on 24/4/13 at 07:49 PM |
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750m run warmup
70kg x 6 rep deadlift
WENDLER 5-3-1 DEADLIFT
105KG X 5 REP
120KG X 3 REP
135KG X 4 REP (faliure)
pullups;
3 x sets of 8 reps
seated rows
8 reps with 16 weights on stack
6 reps with 20 weights
rear dumbbell raises
2x sets of 12reps @ 8kg bells
15 x hanging leg raises.
crossfit; 7x single rep overhead squat for total load
1= 30kg
2 =35kg 65
3 = 37.5kg 102.5
4 = 40kg 142.5
5 = 42.5kg 185
6 = 42.5kg 227.5
7 = 42.5kg 270 total
250m warmdown run
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daniel mason
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| posted on 25/4/13 at 07:35 PM |
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750m run warmup
stretching
60kg bench press x 10 warmup
WENDLER 5 BENCH PRESS
72.5 KG X 5 REPS
85 KG X 5 REPS
97.5 KG X 7 REPS (faliure)
60kg x 18 rep warmdown
incline bell bench press
30kg bells x 10 reps
24kg bells x 12 reps
incline bell flyes
12kg bells x 12 reps
12kg bells x 12 reps
bodyweight tricep dips
1st set 12 reps
2nd set 12 reps
crossfit 3 sets of 5 reps clean and jerk (touch and go reps,no rest)
5 x 50kg
5 x 55kg
5 x 60kg
500m run warmdown
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daniel mason
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| posted on 29/4/13 at 08:21 PM |
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20 KG X 8 SQUATS WARMUP
WENDLER 5 SQUAT,
52.5KG X 5 REPS
62.5KG X 5 REPS
72.5KG X 8 REPS
SEATED LEG RAISES
113KG X 7 REPS
100KG X 10 REPS
86KG X 12 REPS
RDLS
60KG X 8 REPS
60KG X 8 REPS
HYPER EXTENSIONS
1 SET 20 REPS
CROSSFIT TODAY;
4 ROUNDS FOR TIME OF 400M SPRINT + 50 BODYWEIGHT SQUATS FOR A 1.6K TOTAL RUN AND 200 SQUATS
THIS TOOK ME 16MINS 13 SECS AS MY LEGS HAD ALREADY DONE SOME HARD (for me) LIFTING. THIS WAS HARDER THAN YOU THINK AS AFTER THE 1ST 50 SQUATS YOUR
LEGS ARE BURNING LIKE MAD FOR THE REST OF THE WORKOUT
[Edited on 29/4/13 by daniel mason]
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daniel mason
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| posted on 30/4/13 at 09:29 PM |
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1.5 km jog warmup in 9 mins
5MINS STRETCHING
20kg shoulder press x 8 rep warmup
WENDLER 5 SHOULDER PRESS
45KG X 5 REP
52.5KG X 5 REP
60KG X 7 REP
SHRUGS
100KG X 10 REPS
90KG X 12 REPS
80KG X 12 REPS
CROSSFIT SHOULDERS; MAX LOAD,
5X SINGLE REP PRESS
5X 3 REP PUSH PRESS
5X 5 REP PUSH JERK
1X 65KG. 1X 65KG. 1X 65KG. 1X 65KG. 1X 65KG.
3X 60KG. 3X 60KG. 3X 60KG. 3 X 57.5KG. 3X 57.5KG
5X 55KG. 5X 55KG. 5X 52.5KG. 5X T52.5KG. 5X 50KG
ABS
12X HANGING LEG RAISES
12X HANGING LEG RAISES
20X CRUNCHES
20X CRUNCHES
8X HANGING KNEE TO ELBOW
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daniel mason
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| posted on 1/5/13 at 09:05 PM |
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5k road run. 27mins 50secs
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daniel mason
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| posted on 7/5/13 at 08:33 PM |
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1k run at 10.7 kph warmup
5 MINS STRETCHING
60kg deadlift x 10 warmup
WENDLER 5 DEADLIFT
92.5 KG X 5 REPS
107.5 KG X 5 REPS
122.5 KG X 7 REPS
PULLUPS
SET 1 = 12 REPS
SET 2 = 8 REPS
SET 3 = 8 REPS
30KG BELL BENT OVER ROWS
SET 1 = 10 REPS (each side)
SET 2 = 10 REPS (each side)
HYPER EXTENSIONS
1 SET X 15 REPS
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daniel mason
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| posted on 8/5/13 at 08:32 PM |
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500m run at 10.7 kph warmup
5 mins stretching.
60KG BENCH PRESS X 10 WARMUP
WENDLER 3 BENCH PRESS
80KG X 3 REPS
92.5KG X 3 REPS
105KG X 3 REPS
80KG BENCH PRESS X 9 REPS
70KG BENCH PRESS X 10 REPS
INCLINE DUMBBELL PRESS
30KG X 10 REPS
24KG X 14 REPS
CABLE CHEST FLYES
5 WEIGHTS ON STACK X 10 REPS X 3 SETS
CROSSFIT ELIZABETH (modified to 50kg cleans and tricep dips)
21-15-9 reps of 50kg power clean to dips.
completed in 5 mins 57 secs
3km on exercise bike in 8 mins 13 on level 8 warmdown
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daniel mason
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| posted on 15/5/13 at 08:43 PM |
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morning before work,as ive been working late and not had time to get to gym
20 squats - 20 press ups -20 squats - 20 press ups no rest
30 squats
GYM AFTER WORK
1K RUN WARMUP 5 MINS 20SECS
5 MINS STRETCHING
30KG X 10 REP SHOULDER PRESS WARMUP
WENDLER 3 SHOULDER PRESS
52.5 KG X 3 REPS
57.5 KG X 3 REPS
62.5 KG X 5 REPS
30KG X 8 REP SQUAT WARMUP
WENDLER 3 SQUAT
52.5 KG X 3 REPS
62.5 KG X 3 REPS
72.5 KG X 6 REPS
CROSSFIT 5 SETS 1 REP CLEAN AND JERK
1; 50KG
2; 55KG
3; 60KG
4; 60KG
5; 60KG
CROSSFIT 4 ROUNDS OF 5 X DEADLIFT,5 X HANG CLEAN,5 X PUSH PRESS,5 X SQUAT INCREASING LOAD EACH ROUND
1;45KG
2;47.5KG
3;50KG
4;52.5KG
3 SETS 20 REP AB CRUNCHES
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daniel mason
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| posted on 16/5/13 at 08:12 PM |
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500m run warmup
5 mins stretching.
WENDLER 3 DEADLIFT
60KG X 10 WARMUP
100KG X 3 REPS
112.5KG X 3 REPS
130KG X 65 REPS (supposed to be 125kg but someone had the 2.5kg weights,so i did 130)
10 X PULLUP
8 X PULLUP
CROSSFIT 'MICHAEL'
3 ROUNDS FOR TIME OF 800M RUN - 50 BACK EXTENSIONS - 50 SITUPS FOR A TOTAL OF 2.4KM, 150 EXT AND 150 SITUPS!
COMPLETED IN 25 MINS 01 SECOND
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daniel mason
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| posted on 20/5/13 at 08:56 PM |
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500m run warmup
STRETCHING AND MOBILITY
WENDLER 5-3-1 BENCH PRESS
60KG X 10 REP WARMUP
82.5KG X 5 REPS
97.5KG X 3 REPS
112.5KG X 3 REPS
80KG X 8 REPS
60KG X 14 REPS
DUMBBELL FLYES
14KG X 8 REPS
14KG X 8 REPS
3.5 KM RUN IN 19.MINS 50SECS
STRETCHING
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daniel mason
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| posted on 21/5/13 at 09:01 PM |
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500m run warmup
stretching
WENDLER 5-3-1 squat
20kg x 10 rep warmup
62.5kg x 5 reps
72.5kg x 3 reps
82.5kg x 4 reps
MACHINE LEG PRESS
100KG X 8 REPS
93KG X 8 REPS
OVERHEAD SQUAT
3 REPS X 30KG
3 REPS X 35KG
3 REPS X 37.5KG
MACHINE LEG EXTENSIONS
10 WEIGHTS ON STACK X 8 REPS
8 WEIGHTS ON STACK X 8 REPS
6 WEIGHTS ON STACK X 28 REPS (faliure)
8 x HANGING KNEES TO ELBOW
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