Get healthy and fit of course

[FeetMagic]

24/02:

Lighter weights, higher reps. Have a 10k race on Sunday so will probably rest until then.

Bench: 60kg*3*12
Pull ups: 3*12
DB shoulder pres: 17.5kg*3*12
Chin ups: 3*12
Front raises: 5kg*3*12
Bicep curls: 20kg*3*12
Dips: +10kg*3*12
Lat pulldown: 50kg*3*12

[Mellor]

Originally Posted by FeetMagic

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 +.

Well I can't comment, the thoughts of a 25+ min metcon sickens me.

The crossfit open starts this week, (today actually I think). see as you are doing that style of workout, you should do the weekly open WOD as one of your workouts.
I mentioned it to Lloyd and we'll gonna do a thread on here just for the open. Should be fun.

[FeetMagic]

Sounds great, I'm in!

[Mellor]

Originally Posted by FeetMagic

Sounds great, I'm in!

http://www.irishpokerboards.com/foru...ad.php?t=21924

[FeetMagic]

Originally Posted by FeetMagic

24/01:

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!

28/02:

10km race @ 45:21. Delighted with the time. Vast improvement on PB (1:20) and didn't even feel like I was going that great throughout it. Was out Friday night and had smoked a lot over the weekend so my breathing was a struggle throughout. I have another one next weekend so hoping a week smoke free will bring me down to 44:xx.

[colm_leche]

Well done on PB.

[FeetMagic]

Making good progress with 2016 goals so far so going to rejig them somewhat:

Originally Posted by FeetMagic

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.

Ran a 5km in 20:53 this month so the new target for the year is 19:xx.

Originally Posted by FeetMagic

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.

Ran a 10km in 45:21 so the new target for the year is 42:xx.

Originally Posted by FeetMagic

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.

I'm around 75.5kg at the minute but I'm currently cutting. I think 74kg is more likely to be my maintenance level.

Originally Posted by FeetMagic

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.

Haven't got involved with the club yet but will do soon with the weather making it a more attractive proposition.

Originally Posted by FeetMagic

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.

Hit 19 recently so the new target for the year is 30.

Originally Posted by FeetMagic

6. 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.

PB so far is 5:45. I'll aim for sub 5 mins for the year.

[FeetMagic]

29/02:

4 sets for time:
10*40kg press
10* pull ups
10*80cm box jumps
Time: 6:42 (2:34 faster than last attempt)

Box jumps: 95cm*3*10
Chin ups: 3*10

WOD: Linda (10-9-8-7-6-5-4-3-2-1 reps):
Bench: 60kg
DL: 60kg
Time: 07:59

Chin ups:
+15kg*5
+20kg*2*5
+15kg*5
+30kg*3
+15kg*5

[FeetMagic]

01/03:

Originally Posted by Mellor

WORKOUT 16.1


Scaled

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 20kg

Gave the Crossfit Open first workout a go. Got 13 rounds in for a total of 338 reps which places me 126th out of around 30,000 based off this: http://games.crossfit.com/leaderboard. However I checked the last page and none of them had completed a round so not sure why they submitted. Hard to know the actual number of people who tried it properly. Anyways I should be happy with it Will aim for top 1% every week.

[FeetMagic]

02/03:

Squat: 75kg*5, 70kg*5, 65kg*5
Pull ups:
+15kg*5
+30kg*3
+20kg*2*5

5 sets for time:
10*30kg squat
8*chin ups
10*30kg press
10*80cm box jumps
10*hand release push ups
Time: 13:35

1 mile run @ 05:23 PB

Good session overall. Legs were wrecked for the squats but found the mile run easy. Definitely can go under 5 mins next time out. Have another 10k race on Saturday so will take it easy next 2 days.

[FeetMagic]

03/03:

Pull ups: +10kg*3*10
DB bench: 27.5kg*3*10
Lat pulldown: 60kg*3*10
DB shoulder press: 22.5kg*3*10
Chin ups: +10kg*10,10,9
Incline bench: 20kg*3*10
Front raises: 7.5kg*3*10
Bicep curl: EZ+20kg*3*10

Gave the legs a break. Will take tomorrow off and hopefully hit 44:xx in 10k Sat morning.

[FeetMagic]

Originally Posted by FeetMagic

28/02:

10km race @ 45:21. Delighted with the time. Vast improvement on PB (1:20) and didn't even feel like I was going that great throughout it. Was out Friday night and had smoked a lot over the weekend so my breathing was a struggle throughout. I have another one next weekend so hoping a week smoke free will bring me down to 44:xx.

05/03:

10km race @ 45:31. Happy with this as the course was a lot hillier and there was a strong wind at times.

[FeetMagic]

08/03:

Bench: 80kg*3*5
DL: 100KG*3*5
Hand release push ups: 3*20
Chin ups: +15kg*3*5

10-9-8-7-6-5-4-3-2-1:
55kg squat
35kg press
Pull ups
Time: 14:26

Originally Posted by FeetMagic

02/03:
1 mile run @ 05:23 PB

Not so sure now if this was accurate. Thought I'd try and hit 5 flat today so set the treadmill to 12mph but only managed 2:50 mins or about 900m so I'm thinking I might have made a mistake with that PB because it felt quite comfortable too. Still think I can break 5 mins in 2016 but it will require good bit of training. Took a 5min rest and finished with:

400m@12mph, 2min rest, 400m@12mph, 2min rest, 300m@12mph, 1 min rest, 200m@12mph

[FeetMagic]

09/03:

Filthy 50: 50 reps of each set before progressing (timed):
50 x 60cm box jumps
50 x jumping pull ups
50 x 20kg kettlebell swings
50 x walking lunges
50 x knees to elbows
50 x 20kg push press
50 x back extensions
50 x 9kg wallballs
50 x burpees
Time: 29:47 (4:58 faster than last attempt)

Difference in time would be mainly down to doing jumping pull ups instead of normal ones and no weight on the lunges compared to 20kg in previous attempts.

[Mellor]

Good job, I really need to just man upo and do it. the thoughts of 30mins are killing me though.

Have you had a look at Crossfit open 16.2 yet? I'm going to do it today I think

[FeetMagic]

10/03:

Press: 52kg*3*5
Front raises: 10kg DB*3*8

WOD: Murph
1 mile run
300 squats
200 push ups
100 pull ups
1 mile run
Time: 30:59 (2:17 faster than last attempt)

Originally Posted by Mellor

Good job, I really need to just man upo and do it. the thoughts of 30mins are killing me though.

Have you had a look at Crossfit open 16.2 yet? I'm going to do it today I think

On the fence, I tried do some squat cleans earlier and I just don't have the form so probably won't risk it.

[Mellor]

Originally Posted by FeetMagic

10/03:
On the fence, I tried do some squat cleans earlier and I just don't have the form so probably won't risk it.

Probably a good idea, full cleans aren't really best learn at high reps, high intensity when fatigued.

[FeetMagic]

11/03:

Bench: 82.5kg*2, 70kg*10,8,10 (was expecting to have 3*5 in me but it felt way too heavy. Realised then my energy stores were low so changed plan of workout and just went with weights)
Incline bench: 50kg*10,10,9
Max push ups: 18
Press: 40kg*8,8,7
Preacher curls: 20kg*3*10
Lat Pulldown: 80kg*3*10
Side raises: 7.5kg*3*10
Max pull ups: 15
Dips: +15kg*2*10

Just wasn't with it today. Press and bench much weaker than normal. I also have a niggling tightness in right glute for the past 2 weeks that is making me cautious of doing squats. I've been using foam roller for a couple of mins during every session and I can feel the knots in there. Plan on foam rolling the shit out both glutes tomorrow. Off on holidays on Wed - Mon so I will get recovery time then but might be forced to take it easy in the mean time.

[FeetMagic]

12/03:

DB bench: 17.5kg*3*15
Incline DB bench: 17.5kg*3*15
Pull ups: 3*15
DB shoulder press: 20kg*15,13,12

Had planned to do a different workout but glutes were in bad way so just did small bit of upper body again. Going to take the next week or more off and hopefully foam rolling and stretching will sort me.

[FeetMagic]

14/03:

DB Bench: 25kg*5*12
Pull ups: 10*10
Tri Pulldown: 30kg*5*12
Incline DB Bench: 22.5kg*5*12
DB shrugs: 22.5kg*5*12
DB press: 17.5kg*3*12

Recovery now for a week