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    01/10:

    45 min boxing training: mainly body sparring (4 x 3 min rounds), shadow boxing, stretching

    Originally posted by FeetMagic
    10/09: Weighed in at 75kg.
    Originally posted by FeetMagic
    17/09: Weigh in: 73.6kg.
    Originally posted by FeetMagic
    24/09: Weighed in at 74.4kg
    Weighed in at 73kg. The more I cut the less I seem to know about the process. Had what I thought was a bad 4 days after going out Friday and eating good bit of sugar & carbs through to Monday yet I'm down 1.4kg. Go figure.

    Comment


      02/10:

      Rest. Had a medical for the white collar and everything was fine but BPM was 47 so there was slight concern there. Have to have ECG next week. Wasn't the nicest news on a Friday morning but hopeful it's just fitness related.

      03/10:

      10km race: 46:54. Happy with that. Didn't run distance at all since 10k race 3 weeks ago (47:24). Was pretty comfortable throughout as was pretty much flat the whole way & the weather was perfect with a nice crispness to it.

      10k seems to be a distance I now enjoy after thinking I hated running but it might just be the race atmosphere. Will probably run one every month if I can.

      1 hour boxing training: lots of light bag work & very light sparring.

      04/10:

      Bench: 60kg*3*10
      Pull ups: 5*10
      Squat: 70kg*3*5
      Chin ups: +5kg*3*10
      Press: 45kg*5, 47.5kg*3*5
      Squat machine: 200kg*3*10
      DL: 70kg*5*5
      Wide grip pull ups: 5*5

      Treadmill: 1 min @ 12mph, 30 sec rest x 6

      Comment


        05/10:

        Vertical leg lifts: 3x20
        Plank: 2 mins, 1 min rest x 3
        10kg russian twist x 20, 10 x sit ups x 3
        77.5cm box jumps x 10, 20 push ups x 3
        Pull ups: +15kgx3x5
        DB chest press: 17.5kgx3x12

        Didn't have much energy or drive today.

        Comment


          10/09: Weighed in at 75kg.

          17/09: Weigh in: 73.6kg.

          24/09: Weighed in at 74.4kg

          01/10: Weighed in at 73kg.

          10/10: Weighed in at 75.9kg

          Had a very bad week with diet, clearly. Was feeling a bit low and just ate a load of crap for the week. It's disappointing to throw away so many weeks' worth of dieting but I'll just have to start fresh from today with just under 3 weeks to go.

          Ended up having to spend a small fortune getting heart checked out. Medical resulted in having to have an ECG which showed resting BMP at 36 so had to have an ultrasound and some other testing done. Everything is fine but they had to be sure.

          Training: 1 hour boxing training, mainly bag work. Did 2 rounds full contact which was a shock to the system. The two lads would be bigger than me and they definitely took the rounds but happy enough to get hit a good few times and not crumble!

          Comment


            Went out Sat and Sun. Was one of those weekends you'd regret not enjoying to the max but it resulted in a poor diet continuing onto this week.

            12/10:

            3 x 2 min sprints @ 12mph
            50 pulls ups, 100 push ups

            13/10:

            2 min sprint @ 12mph; 1 min rest; 80 sec sprint @ 12mph; 1 min rest; 80 sec sprint @ 12mph
            1 min @ 7.5mph; 30 sec @ 12mph x 3
            50 chin ups, 100 push ups
            45 min boxing training: skipping, bag work, tyre flips, ball slams

            14/10:

            Rowing machine:
            4 mins (1052m); 1 min rest; 3 mins (790m); 1 min rest; 2 mins (540m); 1 min rest; 2 mins (528m)

            15/10:

            Boxing training:
            4 sparring rounds @ 3 mins. These all went fine, got hit a few times but getting used to dodging and moving around etc. Only thing I'll say is I hope I'm fighting someone smaller than me. Find it very hard to get close to someone with longer reach while it's a lot easier to maneuver someone with a smaller reach.

            Weighed in at 75.3kg. Going to eat clean until next Fri, then off to London until Monday and fight is on Friday. Goal now is to to fight under 74kg as he said he had me paired off at 73kg.
            • 10/09: 75kg
            • 17/09: 73.6kg (-1.4 kg)
            • 24/09: 74.4kg (+ 0.8 kg)
            • 01/10: 73kg (- 1.4kg)
            • 10/10: 75.9kg (+2.9kg)
            • 15/10: 75.6kg (-0.3 kg)

            Comment


              16/10:

              50 pull ups, 100 push ups
              Treadmill: 90s @ 10mph 3% incline, 1min rest, 90s @ 10mph 2.5% incline, 1 min res, 90s @ 10mph 2% incline
              1min @ 8mph, 1 min @ 12mph x 3
              50 chin ups, 100 push ups
              4km light jog

              17/10:

              1 hr boxing training: mainly bag work

              18/10:

              4.5km light jog

              19/10:

              Rower: 90 sec, 1 min rest x 5 (distances: 439m, 416m, 404m, 409m, 386m)

              20/10:

              1 hr boxing training: skipping, bag work, push ups, sit ups

              Can't get diet back on track at all, not sure why. Just over a week to go until the fight.

              Comment


                How did the boxing go?

                Comment


                  Originally posted by Mellor View Post
                  How did the boxing go?
                  I wasn't able to take part in the end. A weekend drinking in London resulted in me being hit by the man flu last week with the fight on Fri. Tried hard to recover but didn't happen. Was extremely disappointing to to be honest.

                  Only back in the gym yesterday after 3 weeks out. Diet was terrible the past month, like piles of junk food most days. I'm weighing in just below 79kg at the minute which is a huge increase (6kg in 5 weeks!). My mood wasn't good over this time and it's just a cyclical thing of not feeling great so eating bad which in turn keeps mood down. I'm meeting some college friends on Saturday but after that I'll be taking a break from the drink and focusing on keeping healthy for a while.

                  04/11:

                  Bench: 65kg*10, 10, 8
                  Pull ups: 3*10
                  DL: 80kg*3*5
                  Chin ups: +5kg*3*8
                  DB Shoulder Press: 20kg*3*10

                  05/11:

                  6 sets for time:
                  20kg C&J * 8
                  16kg goblet squat * 8
                  20kg bicep curls * 8
                  20kg vertical shoulder raises * 8
                  Pull ups * 6
                  Push ups * 8
                  80cm box jumps * 8
                  16kg KB swings * 8
                  Time: 22:50

                  Comment


                    07/11:

                    1 hour HIT cardio & light weights/high reps class

                    09/11:

                    Rower:
                    Row 150m, 30 sec rest x 6 (all under 34 sec)
                    1 min rest
                    Row 150m, 30 sec rest x 6 (all under 32 sec)
                    2 min rest
                    Row 150m, 30 sec rest x 6 (all under 30 sec)

                    Comment


                      11/11:

                      6 sets for time:

                      20kg C&J * 10
                      12kg goblet squat * 10
                      20kg bicep curls * 10
                      20kg vertical shoulder raises * 10
                      Pull ups * 8
                      Dips * 10
                      80cm box jumps * 10
                      Burpee push ups * 10

                      Time: 29:55

                      Comment


                        12/11:

                        Bench: 75kg*3*5
                        Pull ups: +15kg*3*5
                        DL: 90kg*3*5
                        Shoulder Press: 50kg*5, 47.5kg*2*5
                        Chin ups: 3*10
                        Squat machine: 120kg*3*20
                        DB lateral raises: 7.5kg*3*10

                        Comment


                          13/11:

                          300 squats, 200 push ups, 100 pull ups (15-10-5 * 20)
                          Time: 19:35

                          Comment


                            16/11:

                            Went for a crossfit WOD accurately titled "Filthy 50" (http://www.mensfitness.com/training/...-crossfit-wods). Didn't have a skipping rope so did 9 sets.

                            Filthy 50: 50 reps of each set before progressing (timed):
                            50 x 60cm box jumps
                            50 x pullups
                            50 x 16kg kettlebell swings
                            50 x 10kg walking lunge steps
                            50 x knees to elbows
                            50 x 20kg push press
                            50 x back extensions, 50 x 9kg wallballs
                            50 x burpee push ups
                            Time: 40:20

                            Very tough. Would be a lot more manageable if you could break it up into sets of 10 reps as a whole. Had never done wall balls, knees to elbows or back extensions and the two former proved to be the hardest sets along with burpee push ups at the end. Will definitely revisit this one.

                            Comment


                              17/11:
                              • 800m run
                              • 10 pull ups, 10 x 40kg push press x 3
                              • 10 x 50kg bench, 10 chin ups x 3
                              • 10 x 80cm box jump x 3
                              • 10 x burpee push ups


                              Was pretty gassed still from yesterday so just did short workout.

                              Comment


                                19/11:

                                6 sets for time:
                                20kg C&J * 10
                                12kg goblet squat * 10
                                20kg bicep curls * 10
                                20kg vertical shoulder raises * 10
                                Pull ups * 8
                                Push ups * 10
                                80cm box jumps * 10
                                12kg KB swings * 10
                                Time: 23:10

                                Comment


                                  20/11:

                                  Bench: 72.5kg*5, 70kg*4*5
                                  Pull ups: +10kg*5*5
                                  DL: 80kg*5*5
                                  Shoulder Press: 45kg*5*5
                                  Chin ups: +10kg*5*5
                                  Squat: 70kg*5*5

                                  My core still hasn't recovered from the Filthy 50 on Monday. I think it was those knees to elbows but every time I stand up from sitting down it takes a while to straighten out.

                                  Comment


                                    23/11:

                                    Bench: 65kg*9,9,9,9,8
                                    Pull ups: 5*9
                                    DL: 70kg*5*9
                                    Shoulder Press: 40kg*9,9,9,8,7
                                    Chin ups: 5*9
                                    Squat: 60kg*5*9

                                    Think I'm going to put a bit more focus on compounds for the next couple of months as I want to increase strength on most lifts particularly squats.

                                    Comment


                                      24/11:

                                      Monkey bars: 3 rounds (~20 bars)
                                      Burpee push ups into pull ups: 3 x 10
                                      55cm 1 leg box jumps: 3 x 20
                                      Dips: +15kg x 3 x 10
                                      Chin ups: 3 x 10
                                      92.5cm box jumps: 3 x 10
                                      Incline DB bench: 17.5kg x 3 x 12
                                      Bent over row: 27.5kg x 3 x 10
                                      DB shoulder press: 17.5kg x 3 x 12
                                      Lat pulldown: 70kg x 3 x 12
                                      Bicep curl: EZ+15kg x 3 x 12

                                      Comment


                                        26/12:

                                        Bench: 72.5kg*5*5
                                        Pull ups: +10kg*5*5
                                        DL: 80kg*5*5
                                        Shoulder Press: 45kg*5*5
                                        Chin ups: +10kg*5*5
                                        Squat: 72.5kg*5*5

                                        28/12:

                                        10 burpee push ups x 10 (45sec rest)

                                        01/12:

                                        Bench: 75kg*5*5
                                        Pull ups: +15kg*5*5
                                        DL: 90kg*5*5
                                        Shoulder Press: 47.5kg*5*5
                                        Chin ups: 5*10
                                        Squat: 75kg*5*5

                                        Comment


                                          02/12:

                                          6 sets as fast as possible:
                                          20kg C&J * 10
                                          16kg goblet squat * 10
                                          20kg bicep curls * 10
                                          20kg vertical shoulder raises * 10
                                          Pull ups * 8
                                          Push ups * 10
                                          80cm box jumps * 10
                                          16kg KB swings * 10

                                          03/12:

                                          Monkey bars: 3 rounds (~20 bars)
                                          55cm 1 leg box jumps: 3 x 20
                                          Dips: +15kg x 3 x 10
                                          Chin ups: 3 x 10
                                          95cm box jumps: 3 x 10
                                          Incline DB bench: 17.5kg x 3 x 12
                                          Bent over row: 27.5kg x 3 x 10
                                          DB shoulder press: 17.5kg x 3 x 12
                                          Lat pulldown: 70kg x 3 x 12
                                          Bicep curl: EZ+20kg x 3 x 9
                                          Tricep pulldown: 30kg x 3 x 12
                                          Lunges: +15kg x 20, +20kg x 20, +35kg x 20

                                          Comment


                                            04/12:

                                            For time:
                                            1km run
                                            100 pull ups
                                            200 push ups
                                            300 squats
                                            1km run
                                            Time: 27 mins

                                            This is a lighter version of a crossfit wod which is 1 mile run instead of 1km and a 10kg vest worn throughout. Will try that at some point.

                                            Comment


                                              05/12:

                                              Squat: 65kg*5*9
                                              Bench: 65kg*9,9,9,9,6
                                              Pull ups: 5*9
                                              DL: 70kg*5*9
                                              Chin ups: 5*9

                                              Comment


                                                08/12:

                                                Squat: 75kg*3*5
                                                Shoulder Press: 50kg*5.
                                                Felt my back seize up a bit on 2nd rep but finished set. Was a bit stiff after so ran 5km (22:10). Upper back/neck is now really sore/stiff, can't look sideways or even sit comfortably. Next few days will be rough I'd imagine.

                                                Comment


                                                  Had a few tough weeks with the back and neck but it seems to be nearly better. Feels like a slight creak in neck only so hoping to get back training 4th Jan. I've done some very light sessions and some 5k runs over the holidays and thought about goals for 2016 which I'll set here:

                                                  1. Run a sub 21 min 5km. My PB is 20:xx but that was 2 or 3 years ago. I ran a 21:27 this month so its definitely achievable. If I hit this in the first 3 months I'll aim for sub 20 for the rest of the year.

                                                  2. Run one 10km road race a month. I did 2 of these the past few months and my PB was just under 47 mins so will aim for a 45:xx but I won't be training for this so the goal is just to take part really.

                                                  3. Reach and maintain BW at 72-73kg. I've lingered around 74-75kg the past year but I'd like to reduce that to a lower maintenance level. Currently 76kg on the button which I'm happy with having overindulged for most of the month.

                                                  4. Join a running club. There is one not too far from me that does interval training once a week which is my preferred running training so I'll join that.

                                                  5. 20 consecutive pull ups. PB is 18. Just putting this as a goal to ensure I keep them as large part of training. I think they're great.

                                                  The rest of my fitness goals will be time related in crossfit wod style workouts that I'll hone over January and set realistic time improvements on then. I think with compounds I'll stick with lower weights as nearly every injury I've gotten over the last few years has come from trying too heavy a weight.

                                                  Outside of fitness, my goals are to quit smoking, meditate much more often, get a girlfriend and invest more time in family.

                                                  Sent from my MotoG3 using Tapatalk

                                                  Comment


                                                    Think I'll add a mile run in under a certain time as another goal. Need to test current max first. Been easing myself back in the last few days.

                                                    03/01:

                                                    25 x 10 burpees (250 total). One set every 5 mins on average watching the football.

                                                    05/01:

                                                    0.5 mile run, 25 pull ups, 50 push ups x 3

                                                    06/01:

                                                    0.5 miles run +
                                                    5 sets of:
                                                    20kg C&J * 10
                                                    10kg goblet squat * 10
                                                    20kg bicep curls * 10
                                                    20kg vertical shoulder raises * 10
                                                    Pull ups * 8
                                                    Dips * 10
                                                    80cm box jumps * 10
                                                    10kg KB swings * 10

                                                    Time was somewhere around 25-27 mins.

                                                    Comment


                                                      07/01:

                                                      Filthy 50: 50 reps of each set before progressing (timed):
                                                      50 x 60cm box jumps
                                                      50 x pullups
                                                      50 x 16kg kettlebell swings
                                                      50 x 20kg walking lunge steps
                                                      50 x knees to elbows
                                                      50 x 20kg push press
                                                      50 x back extensions,
                                                      50 x 9kg wallballs
                                                      50 x burpee push ups
                                                      Time: 40:04

                                                      The knees to elbows was a good 8/9 mins of that. If I get better at them I can get this down to ~35. Will keep it as a regular workout.

                                                      Comment


                                                        08/01:

                                                        10 * 10 burpee push ups (100 total).

                                                        10/01:

                                                        20 * 10 burpee push ups (200 total). Done over 45 mins.

                                                        11/01:

                                                        5 sets of:
                                                        20kg C&J * 10
                                                        9kg wall balls * 10
                                                        20kg bicep curls * 10
                                                        20kg vertical shoulder raises * 10
                                                        Pull ups * 8
                                                        40cm one-legged box jumps * 10
                                                        20kg KB swings * 10
                                                        Time: 23:28

                                                        Comment


                                                          14/01:

                                                          Filthy 50: 50 reps of each set completed in any format (timed):
                                                          50 x 60cm box jumps
                                                          50 x pullups
                                                          50 x 20kg kettlebell swings
                                                          50 x 20kg walking lunge steps
                                                          50 x knees to elbows
                                                          50 x 20kg push press
                                                          50 x back extensions,
                                                          50 x 9kg wallballs
                                                          50 x burpee push ups
                                                          Time: 31:57

                                                          Much quicker when you can mix them up.

                                                          15/01:

                                                          DB bench: 25kg*3*12

                                                          21-15-9-5:
                                                          32kg goblet squat
                                                          Push ups
                                                          80cm box jumps
                                                          Time: 8:53

                                                          DB press: 20kg*3*9

                                                          4 sets for time:
                                                          20kg walking lunges * 20
                                                          Burpee push ups * 10
                                                          Pull ups * 8
                                                          Triangle push ups * 10
                                                          Time: 10:45

                                                          9kg wall balls * 10, chin ups * 8 x 3 sets

                                                          Comment


                                                            19/01:

                                                            Filthy 50: 50 reps of each set completed in any format (timed):
                                                            50 x 60cm box jumps
                                                            50 x pullups
                                                            50 x 20kg kettlebell swings
                                                            50 x 20kg walking lunge steps
                                                            50 x knees to elbows
                                                            50 x 20kg push press
                                                            50 x back extensions,
                                                            50 x 9kg wallballs
                                                            50 x burpee push ups
                                                            Time: 28:37 (3:20 quicker than last attempt)

                                                            Diet has been shocking since pre-Christmas so need to get that side of things back on track.

                                                            Comment


                                                              20/01:

                                                              5 sets of:
                                                              20kg C&J * 10
                                                              BW pull ups * 10
                                                              80cm box jumps * 10
                                                              BW dips * 10
                                                              Time: 12:10

                                                              Ran 1 mile for time (6:00), 4 mins rest, 1 mile for time (6:00), 4 mins rest, 1 mile for time (6:00). Treadmill max was 16km/hr.

                                                              Originally posted by FeetMagic View Post
                                                              Think I'll add a mile run in under a certain time as another goal. Need to test current max first. Been easing myself back in the last few days.
                                                              Today was first time testing this. Based on the above I reckon <5 mins is a realistic challenge for 12 months.

                                                              Originally posted by FeetMagic View Post
                                                              Currently 76kg on the button which I'm happy with having overindulged for most of the month.
                                                              That was Dec 30th. Weighed in today at 78.6kg Quit smoking which has led to some pig outs; a sacrifice I'm willing to make!

                                                              Comment


                                                                21/01:

                                                                Originally posted by FeetMagic View Post
                                                                5. 20 consecutive pull ups. PB is 18. Just putting this as a goal to ensure I keep them as large part of training. I think they're great.
                                                                Max pull ups: 19. I think new target will be 25 as I didn't expect to have 19 in me especially with weight gain.
                                                                Bench: 60kg*3*10
                                                                DL: 100kg*3*10
                                                                Press: 40kg*3*8
                                                                Chin ups: 3*10

                                                                Comment


                                                                  22/01:

                                                                  Did a few crossfit WODs. Want to try and get through a lot of these this year meaning I need to start working on muscle ups, thrusters and handstand push ups!

                                                                  Small (WOD):
                                                                  Row 1km
                                                                  50 burpees
                                                                  50 box jumps (37.5cm)
                                                                  Run 800m
                                                                  Time: 17:10

                                                                  Severin (WOD reworked):
                                                                  5 sets for time:
                                                                  90kg DL * 5
                                                                  Hands released push ups * 20
                                                                  Pull ups * 10
                                                                  Time: 11:19

                                                                  Karen (WOD):
                                                                  9kg wall balls * 150 for time
                                                                  Time:9:06

                                                                  A lot of sweat...

                                                                  Comment


                                                                    23/01:

                                                                    Bench: 70kg*9,9,7
                                                                    Lat pulldown: 3*9
                                                                    Press: 40kg*9,9,7
                                                                    Wide grip pull ups: 10*5

                                                                    Was pretty tired after yesterday and have a 10km race tomorrow so didn't want to work legs.

                                                                    Comment


                                                                      24:01:

                                                                      Originally posted by FeetMagic View Post
                                                                      2. Run one 10km road race a month. I did 2 of these the past few months and my PB was just under 47 mins so will aim for a 45:xx but I won't be training for this so the goal is just to take part really.
                                                                      Another goal this year is to try do a race every month. Did a 10km race today in a time of 47:27 which I was extremely happy with because I was out on a heavy session last night. It was torture all the way through. Was expecting to see 50 mins + when, or if, I got to the finish line Vision actually started to get a bit blurry around km 8 but it didn't last too long.

                                                                      Confident I can hit the 45:xx in my next race in Feb on the back of that. Felt great after but body shut down a couple of hours later. Much worse than my usual hangovers so won't be doing that again!
                                                                      Last edited by FeetMagic; 24-01-16, 18:16.

                                                                      Comment


                                                                        25:01:

                                                                        6 sets for time:
                                                                        20kg C&J * 10
                                                                        9kg wall balls * 10
                                                                        20kg bicep curls * 10
                                                                        Pull ups * 8
                                                                        Dips * 10
                                                                        80cm box jumps * 10
                                                                        24kg KB swings * 10
                                                                        Time: 23:53

                                                                        Comment


                                                                          28/01:

                                                                          Filthy 50: 50 reps of each set before progressing (timed):
                                                                          50 x 60cm box jumps
                                                                          50 x pullups
                                                                          50 x 16kg kettlebell swings
                                                                          50 x 20kg walking lunge steps
                                                                          50 x knees to elbows
                                                                          50 x 20kg push press
                                                                          50 x back extensions,
                                                                          50 x 9kg wallballs
                                                                          50 x burpee push ups
                                                                          Time: 34:45

                                                                          Only two other times I did this it was 40:xx so it is a massive improvement. I did attack the hardest two exercises first (burpees then knees to elbows) which clearly helped.

                                                                          Originally posted by FeetMagic View Post
                                                                          07/01:

                                                                          Time: 40:04

                                                                          The knees to elbows was a good 8/9 mins of that. If I get better at them I can get this down to ~35. Will keep it as a regular workout.
                                                                          Weight was up to 78kg today for the heaviest it's been in probably a year. I've been eating out loads and drinking so just need to keep diet in check in the interim days and I should get back down to 75kg by the end of Feb.

                                                                          Comment


                                                                            Originally posted by FeetMagic View Post
                                                                            28/01:

                                                                            Filthy 50: 50 reps of each set before progressing (timed):
                                                                            Good job. I've got Flithy50 on my conditioning to-do list for a while now. Keep putting it off.

                                                                            Comment


                                                                              Originally posted by Mellor View Post
                                                                              Good job. I've got Flithy50 on my conditioning to-do list for a while now. Keep putting it off.
                                                                              Ya it's a beast. Knees to elbows are the real killer for me. While I have ya here, what do you make of the sort of training I do? It's basically all conditioning borne out of the fact that I've only ever gotten injuries when I've trained compounds for an extended period. I guess it doesn't really matter once you're enjoying it.

                                                                              Comment


                                                                                29/10:

                                                                                Quick session pre pints. 100 burpee push ups for time: 9:42.

                                                                                Comment


                                                                                  30/10:

                                                                                  Severin (WOD reworked):
                                                                                  5 sets for time:
                                                                                  90kg DL * 5
                                                                                  Hands released push ups * 20
                                                                                  Pull ups * 10
                                                                                  Time: 09:08

                                                                                  5 min rest.

                                                                                  Severin (WOD reworked):
                                                                                  5 sets for time:
                                                                                  90kg DL * 5
                                                                                  Hands released push ups * 20
                                                                                  Pull ups * 10
                                                                                  Time: 09:57

                                                                                  10 x chin ups, 10 x 75cm box jumps, 1 min rest x 3

                                                                                  02/02:

                                                                                  Filthy 50: 50 reps of each set completed in any format (timed):
                                                                                  50 x 60cm box jumps
                                                                                  50 x pullups
                                                                                  50 x 20kg kettlebell swings
                                                                                  50 x 20kg walking lunge steps
                                                                                  50 x knees to elbows
                                                                                  50 x 20kg push press
                                                                                  50 x back extensions,
                                                                                  50 x 9kg wallballs
                                                                                  50 x burpee push ups
                                                                                  Time: 28:46 (0:09 slower than last attempt)

                                                                                  Comment


                                                                                    Originally posted by FeetMagic View Post
                                                                                    Ya it's a beast. Knees to elbows are the real killer for me. While I have ya here, what do you make of the sort of training I do? It's basically all conditioning borne out of the fact that I've only ever gotten injuries when I've trained compounds for an extended period. I guess it doesn't really matter once you're enjoying it.
                                                                                    As you said, enjoying it is the main thing.
                                                                                    If you are competitive and wanted to progress over time, being in in terms of WOD times, rounds etc. Then I'd say some strength work would be needed.
                                                                                    If extended compounds lifts flare up injuries, then I'd just pick one a day. Lower volume and less likely to suffer form breakdown.

                                                                                    So everyday looks like;

                                                                                    Warm-up
                                                                                    Strength (1 lift, 3-5 sets)
                                                                                    Conditioning (Daily Wod)

                                                                                    Comment


                                                                                      Originally posted by Mellor View Post
                                                                                      As you said, enjoying it is the main thing.
                                                                                      If you are competitive and wanted to progress over time, being in in terms of WOD times, rounds etc. Then I'd say some strength work would be needed.
                                                                                      If extended compounds lifts flare up injuries, then I'd just pick one a day. Lower volume and less likely to suffer form breakdown.

                                                                                      So everyday looks like;

                                                                                      Warm-up
                                                                                      Strength (1 lift, 3-5 sets)
                                                                                      Conditioning (Daily Wod)
                                                                                      Yep, that sounds like the optimal plan alright and I think it's the basis of most crossfit workouts. I'd like to be able to try some of the other WODs but don't have the form/exercise for a lot of them, e.g. thrusters, muscle ups, handstand push ups, OH squats are all movements I'm not familiar with. I'll branch out slowly though.

                                                                                      03/03:

                                                                                      WOD: Murph
                                                                                      1 mile run
                                                                                      300 squats
                                                                                      200 push ups
                                                                                      100 pull ups
                                                                                      1 mile run
                                                                                      Time: 33:16

                                                                                      Comment


                                                                                        04/04:

                                                                                        Bench press: 77.5kg * 5 * 5
                                                                                        Chin ups: BW * 5 * 10

                                                                                        WOD - Karen:
                                                                                        150 x 9kg wall balls
                                                                                        Time: 6:51

                                                                                        WOD - Severin:
                                                                                        50 pull ups
                                                                                        100 hand release push ups
                                                                                        5km run
                                                                                        Time: 34:57. I did the BW stuff in 10 sets of 5-10. The run was a very slow 26:40 but was all I could give at that stage.

                                                                                        Comment


                                                                                          05/02:

                                                                                          6 sets for time:
                                                                                          20kg C&J * 10
                                                                                          20kg bicep curls * 10
                                                                                          Pull ups * 8
                                                                                          Push ups * 10
                                                                                          9kg Wall balls * 10
                                                                                          80cm box jumps * 10
                                                                                          24kg KB swings * 10
                                                                                          Time: 20:26

                                                                                          09/02:

                                                                                          6 sets for time:
                                                                                          20kg C&J * 10
                                                                                          20kg bicep curls * 10
                                                                                          Pull ups * 8
                                                                                          Push ups * 10
                                                                                          9kg Wall balls * 10
                                                                                          80cm box jumps * 10
                                                                                          24kg KB swings * 10
                                                                                          Time: 21:08

                                                                                          Comment


                                                                                            11/02:

                                                                                            WOD - Severin:
                                                                                            50 pull ups
                                                                                            100 hand release push ups (10 sets of 5/10)
                                                                                            5km run
                                                                                            Time: 28:40 (-6:17 on last attempt)

                                                                                            Originally posted by FeetMagic View Post
                                                                                            1. Run a sub 21 min 5km. My PB is 20:xx but that was 2 or 3 years ago. I ran a 21:27 this month so its definitely achievable. If I hit this in the first 3 months I'll aim for sub 20 for the rest of the year.
                                                                                            Did the 5km in 20:53 so new target is 19:xx.

                                                                                            Comment


                                                                                              12/02:

                                                                                              Filthy 50: 50 reps of each set completed in any format (timed):

                                                                                              50 x 60cm box jumps
                                                                                              50 x pullups
                                                                                              50 x 20kg kettlebell swings
                                                                                              50 x 20kg walking lunge steps
                                                                                              50 x knees to elbows
                                                                                              50 x 20kg push press
                                                                                              50 x back extensions,
                                                                                              50 x 9kg wallballs
                                                                                              50 x burpee push ups
                                                                                              Time: 24:55 (3:09 faster than last attempt)



                                                                                              13/02:

                                                                                              Press: 47.5kg*5*5
                                                                                              Squat: 70kg*5*5
                                                                                              Bench: 75kg*5*5

                                                                                              WOD:

                                                                                              5 sets for time:
                                                                                              90kg DL * 5
                                                                                              Hands released push ups * 20
                                                                                              Pull ups * 10
                                                                                              Time: 07:37 (1:31 faster than last attempt)
                                                                                              Last edited by FeetMagic; 13-02-16, 19:57.

                                                                                              Comment


                                                                                                15/02:

                                                                                                Bench: 65kg*3*10
                                                                                                Chin ups: 3*10

                                                                                                2 sets:
                                                                                                50kg squat * 10
                                                                                                Burpee push ups into pull ups * 10
                                                                                                24kg KB swings * 10

                                                                                                Have a cold at the minute so that was about all the energy I could muster.

                                                                                                Comment


                                                                                                  16/02:

                                                                                                  4 sets for time:
                                                                                                  20kg C&J * 10
                                                                                                  20kg bicep curls * 10
                                                                                                  Pull ups * 8
                                                                                                  Push ups * 10
                                                                                                  9kg Wall balls * 10
                                                                                                  80cm box jumps * 10
                                                                                                  24kg KB swings * 10
                                                                                                  Time: 13:45

                                                                                                  Couldn't muster 6. Energy slowly coming back though.

                                                                                                  Comment


                                                                                                    I'm back eating a paleo diet 3 weeks now and training, using coconut milk powder mixed with warm water as a substitute for milk in tea,is there anything just as good or maybe a bit healthier I could try thanks in advance.
                                                                                                    location green and yellow stretford end

                                                                                                    Comment


                                                                                                      Originally posted by kaiser soze View Post
                                                                                                      I'm back eating a paleo diet 3 weeks now and training, using coconut milk powder mixed with warm water as a substitute for milk in tea,is there anything just as good or maybe a bit healthier I could try thanks in advance.
                                                                                                      I don't adhere to Paleo to be honest and never tried coconut milk powder so I'm not of much use. Personally, I just use almond milk but I drink coffee not tea. If you're following Paleo for weight loss purposes primarily I wouldn't get overly fussy about the milk you're putting in your tea. It's minor in terms of its effect on your progress and for me, in the past, that tendency to focus on the minute details left me frustrated. Enjoy your tea how you enjoy it and try to ensure your main meals are a healthy balance.

                                                                                                      Comment


                                                                                                        17/02:

                                                                                                        Bench: 80kg*3*5
                                                                                                        Squat: 75kg*3*5
                                                                                                        Pull ups: +15kg*3*5

                                                                                                        1 mile run: 5:45

                                                                                                        Treadmill set to 19.3km/hr. 1 min on/1 min off x 3.

                                                                                                        Comment


                                                                                                          18/02:

                                                                                                          Squat: 75kg*3*5
                                                                                                          Chin ups: +15kg*3*5
                                                                                                          Press: 50kg*3*5
                                                                                                          Wide grip pull ups: +10kg*3*5

                                                                                                          Burpee push ups into pull ups*3*10

                                                                                                          Treadmill set to 19.3km/hr. 1:30 min on/1:30 min off * 3

                                                                                                          Comment


                                                                                                            19/02:

                                                                                                            DL: 110kg*5, 100kg*3*5

                                                                                                            WOD: Murph
                                                                                                            1 mile run
                                                                                                            300 squats
                                                                                                            200 push ups
                                                                                                            100 pull ups
                                                                                                            1 mile run
                                                                                                            Time: 31:40 (1:36 faster than last attempt)

                                                                                                            Comment


                                                                                                              Time everything!

                                                                                                              20/02:

                                                                                                              WOD: Linda (Reps: 10-9-8-7-6-5-4-3-2-1):
                                                                                                              Bench: 70kg
                                                                                                              DL: 80kg
                                                                                                              Time: 12:20

                                                                                                              Box jumps: 95cm*3*10

                                                                                                              4 sets for time:
                                                                                                              40kg Press * 10
                                                                                                              Pull ups * 10
                                                                                                              80cm box jumps * 10
                                                                                                              Time: 9:16

                                                                                                              3 sets for time:
                                                                                                              40kg squat * 15
                                                                                                              Monkey bars: 40 bars
                                                                                                              Time: 4:57

                                                                                                              Comment


                                                                                                                21/02:

                                                                                                                Reps: 10-9-8-7-6-5-4-3-2-1:
                                                                                                                Squat: 60kg
                                                                                                                Press: 40kg
                                                                                                                Pull ups
                                                                                                                Time: 16:22

                                                                                                                Was gassed. Think my body was trying to tell me it wants a rest.
                                                                                                                Last edited by FeetMagic; 21-02-16, 23:01.

                                                                                                                Comment


                                                                                                                  22/02:

                                                                                                                  WOD - Severin:
                                                                                                                  50 pull ups
                                                                                                                  100 hand release push ups (10 sets of 5/10)
                                                                                                                  5km run
                                                                                                                  Time: 30:05 (1:25 slower than last attempt)

                                                                                                                  Comment


                                                                                                                    22/02:

                                                                                                                    Bench: 70kg*3*10
                                                                                                                    Pull ups: +10kg*3*10
                                                                                                                    Back extensions: 3*20
                                                                                                                    Incline DB bench: 22.5kg*3*10
                                                                                                                    Chin ups: +10kg*3*10
                                                                                                                    DB shoulder press: 20kg*3*10

                                                                                                                    Comment


                                                                                                                      23/02:

                                                                                                                      Filthy 50: 50 reps of each set completed in any format (timed):
                                                                                                                      50 x 60cm box jumps
                                                                                                                      50 x pullups
                                                                                                                      50 x 20kg kettlebell swings
                                                                                                                      50 x 20kg walking lunge steps
                                                                                                                      50 x knees to elbows
                                                                                                                      50 x 20kg push press
                                                                                                                      50 x back extensions,
                                                                                                                      50 x 9kg wallballs
                                                                                                                      50 x burpee push ups
                                                                                                                      Time: 24:48 (0:07 faster than last attempt)

                                                                                                                      Comment


                                                                                                                        Originally posted by FeetMagic View Post
                                                                                                                        23/02:

                                                                                                                        Filthy 50: 50 reps of each set completed in any format (timed):
                                                                                                                        50 x 60cm box jumps
                                                                                                                        50 x pullups
                                                                                                                        50 x 20kg kettlebell swings
                                                                                                                        50 x 20kg walking lunge steps
                                                                                                                        50 x knees to elbows
                                                                                                                        50 x 20kg push press
                                                                                                                        50 x back extensions,
                                                                                                                        50 x 9kg wallballs
                                                                                                                        50 x burpee push ups
                                                                                                                        Time: 24:48 (0:07 faster than last attempt)
                                                                                                                        Time off is time off.
                                                                                                                        I've noticed something...

                                                                                                                        Bad News: You are missing an exercise, 50 double unders last up (I can't do them well, so would probably do singles when I get around to it)
                                                                                                                        Good news: The swings are only supposed to be 16kg. And the lunges are unweighted. Should shave some time off.

                                                                                                                        Comment


                                                                                                                          Originally posted by Mellor View Post
                                                                                                                          Time off is time off.
                                                                                                                          I've noticed something...

                                                                                                                          Bad News: You are missing an exercise, 50 double unders last up (I can't do them well, so would probably do singles when I get around to it)
                                                                                                                          Good news: The swings are only supposed to be 16kg. And the lunges are unweighted. Should shave some time off.
                                                                                                                          Yep I was aware of the double unders but there's no skipping rope in my gym bizarrely and like you I would be doing singles. Good to know that, unfortunately they're the two easiest exercises I haven't done the strict 50 reps before moving onto the next exercise in a couple of weeks. Instead I've been mixing exercises and sets up to complete as fast as possible. Think my time when doing it strict is another 10 mins +.

                                                                                                                          Comment

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