The Silver Fern

Yep. I've been doing them all as part of Crossfit over the last couple of years. Overhead squats was the hardest to nail technically. I started with a broom stick for a while, then just the bar and finally loading weights. It helped strengthen my back too, I used to have occasional back pain from a weak core.<br />
<br />
The thing I find with overhead squats is pushing my shoulders back far enough to balance when I'm in the squat phase.

I've been Crossfitting for 2 years now and I swear by it. I used to do it 5 days on, 2 days off but now I mix it up with road running but still manage to fit in 3 Crossfit sessions per week.<br />
<br />
One thing to watch out for when you start out is to make sure your focus on your technique rather than go hell for leather. A friend had some back issues when they first started from doing clean/jerk lifts and kettlebells. When they got fatigued their technique went out the window and caused back issues. <br />
<br />
Other than that, it's addictive.<br />
<br />
BTW Owen and Ben Franks run a Crossfit gym. I saw some videos of their gym and their Dad I think was running a session.

I'm a disciple of Crossfit so don't normally do static excercises like bicep curls, concentration, preacher curls etc. BUT..I am also a vain bastard and can't live without having decent guns. So here is my workout for my guns.<br />
<br />
5 X Rounds for time<br />
<br />

• 3 min rowing<br />
• 20 Pullups (kipping)<br />
• 20 Kettlebell swings (20kg)<br />
  <br />
  After that workout, I sit down and do a slow 3 sets of concentration curls (20kg-25kg). Normally my arms are dead by then.

Weight heading in the right direction. Down to 109.2kg. Haven't been under 110kg in a while. Downside is all my suits are now too big. Oh well..prefer that than they be too small.

62 lastnight. I reckon 55 of them were "proper" the others were a bit of a struggle as my form died away. Unfortunately I've got long levers and push ups or bench has never been a strong point.

This one is simple..how many push ups can you do. Palms facing down, chest and nose must touch the ground.<br />
<br />
My chest is killing from today's bench press so I'll give it a go either tomorrow or Sun.

Got smashed by Fran (Crossfit workout) today. My time is down to 8min 10sec and man did it hurt. Didn't help it was 34deg today in BrisVegas.<br />
My weight is no down to 110kg so thats 3.8kg in 3 weeks just down to eating moderately. Tomorrow is my day off moderate eating YAY!! 100kg..here I come.

I tried this again today, I'm weighing 110kg now so 77kg. Managed to get 23 earlier and today managed to bang out 25. Nearly killed me though.

I can do 20 Kipping pullups (From the Crossfit workouts - [url="http://www.crossfit.com"]www.crossfit.com[/url]) and 8 deadhang pulls. I prefer the kipping pulls though, focuses solely on Power and gives you an aerobic workout @ the sametime.

Had a bitchin Crossfit workout lastnight - "Barbara" this one consisted of a 1.6km run, then 5 x rounds of - 20 pull ups/30 push ups/40 situps/50 squats. You have 4 mins to complete each round and a 3 min rest in between. I could only complete 3 x rounds in 4 mins. The rest I was down to squats/situps before time ran out. <br />
<br />
Just came back from todays workout. 7km run followed by 50 knees to chest on a hanging bar..I want my six pack!!

I'm back on it!! <br />
<br />
Sick and tired of working out 6 days a week, sometimes twice daily and still not able to drop under the 110kg mark. So I finally got around to moderating my eating. Working out like a demon and eating shit (self-confessed junk food junkie) just doesn't get you results.<br />
<br />
So I'm on an eating plan using the WeighWatchers points system. My goal is to get under 100kg this year and have 2 more Muay Thai fights before I retire for good. I've never been fat as such, luckily due to being 1.92cm tall but I'm finding that carrying around 115kg is getting harder in my mid-30's. <br />
<br />
My excercise routine consists of Crossfit x 3 per week, Running x 2 per week and Muay Thai and Mixed Martial Arts x 2 per week. Jeez, just looking @ that makes me realise the shit I've been eating to negate that xzxidiot2 <br />
<br />
My WeightWatchers point plan sees me eating 30pts per day, focusing on quality foods and WeightWatchers deserts from the Supermarket. I have 1 day a week where I don't count points - Saturday and a weigh-in on Sunday night.<br />
<br />
So far so good, have dropped from 113.8kg to 112.5kg first week and 2nd week down to 111.7kg, amazing what sticking to a moderate food plan will get you.

I've been training but just been too lazy to logon and update my log.  Did a SPIN class with my partner on the weekend.  It's been 8 years since I did one and man was my arse sore.  Good cardio workout though.<br />
Be @ the gym tonight to do some weights, then Muay Thai class followed up by a Karate class.Â

Went to the gym lastnight and did some padwork and bag rounds with the boys..nothing too strenous.  Finished off with 5x3min rounds of light sparring.<br />
<br />
Feeling v.lethargic tonight though so I'm giving training a miss.  Give my body a bit of a rest.  I haven't been sleeping well..going to bed @ midnight and getting up 8am isn't good for me I'm starting to find out.

Went for a run Sun night, bout 6km's..felt better running than I did for a long time.  <br />
Lastnight went and did a weights session @ the gym.  Weighed myself and I've lost 2kg's..yay!!  <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt='B)' />  Now down to 114.5kg..another 10 to lose.

Doing well with my eating and workouts.<br />
<br />
Monday did a Muay Thai class.  Didn't get in early enough to do weights beforehand though.<br />
Tues went for a 5km jog.  Slowly getting back into my running.<br />
Wednesday - Tonight I'm off to do weights and then Muay Thai class.  <br />
<br />
Eating is going well.  No binges for a couple of weeks.  Eating moderately and mixing alot of veges, fruit into my diet.

Good workout lastnight..was happy to do some more cardio.  Didn't go too hard as I was still a bit sore but hard enough to raise quite a sweat.  Back today to do some weights and then another Muay Thai class, then I'm taking a Karate class after.<br />
Have looked @ doing some training @ a Muay Thai camp in Thailand..looks interesting.  5hrs per day, 6 days a week to sharpen up and give your technique a good going over.  Only costs $300 per month training and accomodation fees too so it's cheap.

Went to the gym lastnight and did a 45min weights session..went about 70% as it was my first in a few weeks.  I'm not going heavy on the weights..light with high reps.  Then followed it up with 60min Muay Thai session for my cardio.  Again it wasn't a hard class, probably went at about 70%.  <br />
<br />
Felt sore this morning in the legs when I woke up.<br />
<br />
Back to the gym today to do 40mins Muay Thai circuit with a 20min kata session to warm up.  Mix bag work up with skipping, mirror work - shadow sparring, situps etc over 3min rounds.  So it will be as follows, 3min stations x 2 sets.<br />
<br />

1. Medium bag - all 8 weapons, the bag hangs from the ceiling and moves a bit so got to use your feet alot.<br />
2. Situps<br />
3. Hand/Elbow station - Fixed station for elbow work and hands.<br />
4. Skipping<br />
   5.  Heavy bag - my favourite.  Work those kicks!!<br />
5. Shadow sparring - mirror<br />
6. Heavy bag - 2min Superset round.<br />
   <br />
   Eating has been OK the last couple of days too.  Sushi for lunch and low carb dinners with protein shakes to supplement it all.  Haven't been sleeping well though which is a bummer.

Today's the day I go back to training!!  I've had 2 weeks off of complete rest..apart from walking the dog.  My body (apart from gaining a few kg's me thinks) is free of niggly injuries for the first time in 6 months.  I'll weigh myself @ the gym tonight and start back on training and eating in moderation.  No junk food until Sunday and even then no pigging out.  I'm looking forward to shedding some kilos before summer.

Well finished my grading lastweek..1.5hrs of hell physically.  Ended up with a few cuts and broken nose but I got through it.  Have taken off the whole week to recuperate..being eating shit too so now feeling like a real fat lazy bastard.  Going to get back to weights and aerobic workouts on Monday.

Tues night - Did some shadow sparring @ the gym for 35mins..nothing too strenous.  Just getting my timing and technique downpat.<br />
Wed night - Had my last hitout lastnight before grading on the weekend.  5x2min shadow sparring and then 8x2min rounds on the thai pads..was buggered when I finished.<br />
Feeling a bit lethargic physically..I've got to look @ my protein intake for this week.  It's hard getting concentrated protein in your diet when you're a vegeterian.  <br />
Eating has been OK..cut down on my chocolate intake this week.