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#541 |
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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 |
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#542 | |
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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. |
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#543 |
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Sounds great, I'm in!
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#544 |
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#545 | |
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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. |
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#547 | |||||
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Making good progress with 2016 goals so far so going to rejig them somewhat:
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PB so far is 5:45. I'll aim for sub 5 mins for the year. Last edited by FeetMagic; 29-02-16 at 10:02. |
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#548 |
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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 |
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#549 | |
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01/03:
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#550 |
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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. |
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#551 |
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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. |
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#552 | |
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10km race @ 45:31. Happy with this as the course was a lot hillier and there was a strong wind at times. |
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#553 |
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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 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 |
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#554 |
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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. |
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#555 |
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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 |
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#556 |
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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) On the fence, I tried do some squat cleans earlier and I just don't have the form so probably won't risk it. |
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#557 |
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Probably a good idea, full cleans aren't really best learn at high reps, high intensity when fatigued.
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#558 |
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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. |
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#559 |
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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. |
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#560 |
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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 ![]() |
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