James' tale: 2009 til....

[james forshaw]

*13 hour fast - not really worth mentioning
SE @ 16:30

Metcon

3 rounds for time:
15 x 60kg Hang Power Clean
15 x Burpees

Time: 7 mins 43

Desperately poor time, even though there wasn't much harder I could have pushed. In mitigation, I was feeling terrible before this both mentally and physically. I definitely think that on a good day I could easily knock 2 minutes off this. Too many breaks for much too long.

[james forshaw]

Bit of a blip with regards to training and nutrition lately with exams coming up. Realised that to give my brain the best chance I should really be paying attention to my eating and sleeping, so I really made the effort today and will try to keep myself ticking over for the next 3 weeks til exams are over.

Pause Back Squat (3s in the hole) - find 3RM
45kg x 5
65kg x 5
90kg x 3 (last warm-up set)
105kg x 3
115kg x 3
125kg x 3
130kg x 3
135kg x 3

Heavy Singles (no pause)
150kg
155kg
160kg

Wow, there is no bluffing you way through pause squats! Excellent effort, very pleased with them all. The singles seemed easy in comparison. I honestly thought I'd be a million miles from the 170kg I did recently, but with a spotter I'd have comfortably tried it again.

SE @ 17:45

[james forshaw]

Yesterday - rest day (through being busy, not through needing it)

Today

*19 hour fast

Metcon

3 rounds for time:
50 x Air Squats
15 x Ring Dips
10 x 135lbs Hang Power Cleans

Time: 7 mins 57

Haven't done air squats for a long, long time in a metcon. Last time I did was a Cindy or Chelsea where I had to quit because of back pain. No such problems today, which was good.

[james forshaw]

My training has gone to the dogs, royally.

BUT

Now I've been signed up for a competition in Manchester on July 17th! So now I need to hit CFFB hard and try get to the track as much as possible to prepare. Can't wait, it's so good to have a target to work towards.

[james forshaw]

Pause Back Squat - 3s in the hole - 3,3,3,3,3

105kg x 3
117.5kg x 3
127.5kg x 3
132.5kg x 3
137.5kg x 3

Then
115kg x 10 (no pause)

Would have gone on longer only my lower back started hurting

SE @ 17:15

[Matthew Green]

Originally Posted by james forshaw

Metcon

3 rounds for time:
50 x Air Squats
15 x Ring Dips
10 x 135lbs Hang Power Cleans

Time: 7 mins 57

Stealing this one for tonight, needed something with power cleans and dips, and it gives me a time to chase

Not been on your log in ages mate, apologies.

[matthew brewster]

Originally Posted by james forshaw

Now I've been signed up for a competition in Manchester on July 17th! So now I need to hit CFFB hard and try get to the track as much as possible to prepare. Can't wait, it's so good to have a target to work towards.

Hi mate ive been enjoying reading your log. Are you entering the CF Central Manchester Open? it sounds like it should be a really good time for all involved.

regards
matt

[james forshaw]

Wow, posts by people who aren't me

Matthew - yeah, where have you been?! Apologies to you too, I haven't been on Going Green in ages, will check it out right now.

Other Matthew - CFCM is right, are you going?

[matthew brewster]

i like to read and not say alot it took 18 months for me to make my first post ;-)
im going to try and get down just for the laugh, im in no shape to compete nor do i have the ability in half the movements required ie muscle ups and box jumps, but it should be good fun.
i used to train with all the guys when manchester just had one crossfit now everyone has spread out it will be good for the catch up

[james forshaw]

Day before last

CJ
60
70
80
90
100
110 F - clean, no jerk
115 F - clean, no jerk

Yesterday

50 Burpees for time:

Time: 2 mins 20 (PR by 10s)

Today

5 rounds for time:
10 x C2B Pull-ups
10 x Ring Dips

Time: 7 mins 17

Muscle frier. I actually feel fine, lungswise. C2Bs are weird - you can't really get enough of them to shock your CV system because your arms fail a lot sooner than in regular pull-ups.