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I fought the war and the war run! What exercise did you do today #10

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Quote:

Originally Posted by little_brad View Post

1km Farmers walk @60kg (with a barbell in the back squat rack position…walk) - that shit was fucked up!!!!

that farmers walk was damn fun, going to try that again

if you like that you've gotta try using a yoke... kinda like that except heavier and not as stable
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Decided to do the speed session I missed on Wed as my long run today:

18km @ 5:44/km average

30min warm up
6x [1km @ around 4:55/km, 200m jog]
3x [200m @ around 3:55/km, 200m jog]
30min cool down

Had dextrose with electrolytes beforehand & a gel halfway through.

The range given was 15-30 minute warm/cool, 5-6 repeats, so I did the max of each to make it closer to a proper long run (at the moment I'm sticking to the lower ranges of the speed sessions until I've got more consistent mileage under control). If I'd done it on Wed as a speed session I would have done it as about a 13km run.
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Quote:

Originally Posted by Gussigan View Post

wrist wraps for bench/pressing are supposed to be stiff

do 'em up so tight you get the claw

These ones are so stiff that I can barely tighten them

Aren't you meant to only tighten them enough so that your blood still flows? You never linked me that video you promised when I first got them Gus
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PM derelict for manual labour shit

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Quote:

Originally Posted by little_brad View Post

Tonights action

Baseline: ROM Drills. 4 Rounds: Frog Complex with push up chaser (30-45kg)

Strength: Work up to 3RM front squat - 110kg

Stamina: Chipper, not timed: 20x Front Squat @ 90kg, 500x Step ups-slick, 1km Farmers walk @60kg (with a barbell in the back squat rack position…walk) - that shit was fucked up!!!!

that farmers walk was damn fun, going to try that again

bism'd the work capacity, might do it tomorrow if time

I don't think you can call it a farmers walk though.
More like borophyl
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More like searching for squat rack walk
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I'll call it whatever you want me to call it poonfather
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Quote:

Originally Posted by Derelict View Post

These ones are so stiff that I can barely tighten them

Aren't you meant to only tighten them enough so that your blood still flows? You never linked me that video you promised when I first got them Gus

you can worry about blood flowing when you've finished your set

Media Player

FFS having trouble embedding for some reason

http://www.youtube.com/watch?v=glHfEtdde0M
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Thanks mate manual like.
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23.23km @ 5:45 min/km. rained the entire time.

only had 1 gel with me and le legs were starting to give up from 20km. pushed on but savage blisters on both feet spelled the death of me a few km from home.

http://connect.garmin.com/activity/172329916

Quote:

Originally Posted by jarrardscott View Post

well, according to dictionary.com
chilli is hot pepper food etc.
chilly is cold temperature.

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That's a solid fucking run, dude. When did you become running people?

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Quote:

Originally Posted by Astro-Boy View Post

That's a solid fucking run, dude. When did you become running people?

Media Player
YouTube

Quote:

Originally Posted by jarrardscott View Post

well, according to dictionary.com
chilli is hot pepper food etc.
chilly is cold temperature.

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Finally attempted WOD 12.1 of the games open

Amrap 7 mins - burpees, jump to target 6 inch above max reach

111 reps - that sucked
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Quote:

Originally Posted by Gussigan View Post

you can worry about blood flowing when you've finished your set

http://www.youtube.com/watch?v=glHfEtdde0M

FFS having trouble embedding for some reason

http://www.youtube.com/watch?v=glHfEtdde0M

Ah, I definitely wasn't doing them tight enough. When I do them like that, I get what you mean by "the claw" So the lack of blood flow isn't a bad thing for a few sets?
Music is the best drug.

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Originally Posted by RunningWithScissors View Post

PM derelict for manual labour shit

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You take them off after a set.
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No shit, but sets can take a while sometimes if they are tough. I guess benching is usually pretty quick though.
Music is the best drug.

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PM derelict for manual labour shit

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14km @ 6"38
excuse me while I die for a bit, I dunno how you running peoples do this shit.

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^mmmm all this talk of meat is getting me excited.

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DB Dench
BB Overhead press
BB Bench (narrow grip) superset with Tricep pushups

Big game of football tomorrow. Playing the only other team to lose their first 3 games of the season. Need a draw or better to retain the coveted second last spot on the ladder.
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you even come second in losing, i might let you beat me in c2s out of pity
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What sort of time you gunning for in C2S Glenn?

Quote:

Originally Posted by jdoodle View Post

not liking yoda is like knocking back a root when presented nude in a YD change room

Quote:

Originally Posted by mischa21 View Post

^mmmm all this talk of meat is getting me excited.

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There's a good chance I will have a game the day of C2S.

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Quote:

Originally Posted by SpaceMonkey View Post

What sort of time you gunning for in C2S Glenn?

Sub 60
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Quote:

Originally Posted by Bism View Post

There's a good chance I will have a game the day of C2S.

If you run fast you can do both, I reckon you are just looking for an out
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Fark, you guys are machines. I'll be rapt if I crack 80, and satisfied with under 90.

Quote:

Originally Posted by jdoodle View Post

not liking yoda is like knocking back a root when presented nude in a YD change room

Quote:

Originally Posted by mischa21 View Post

^mmmm all this talk of meat is getting me excited.

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Yeah it's all relative dude, I did 67 last time and took it easy and started in a slow group, reckon I can do it. My injury is fucking me over though
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Quote:

Originally Posted by airconteka View Post

If you run fast you can do both, I reckon you are just looking for an out

I play at Rushcutters Bay so I could always detour for 90 mins.

Either way I'll be in Bondi afterwards for S&F beers.
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Oh I thought you were playing in the epl
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yoke: 2x205, 2x245, 2x285. then did a static hold at 325 for 15sec. happy with today, was my best run at 285 so far and the lighter ones are starting to get faster
truck pulls - can't remember what weight we worked up to
log press @ 62kg
trap bar deadlifts - worked up to 200-210kg (we couldn't remember how much the bar weighs)
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Wow man, that sounds awesome!
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yeah i've been really enjoying it. stoked with progress as not long ago i could barely move 205. long sessions though


now it's time to get blazed and order pizza
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Beat Tapouts burpee score

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Tough school in here there days
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i dont know enough about crossfit to be able to determine if something is considered an achievement or not.

Quote:

Originally Posted by jarrardscott View Post

well, according to dictionary.com
chilli is hot pepper food etc.
chilly is cold temperature.

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Go and do 100 burpees and tell me if it's an achievement or not
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Do 100 burps & try not to spew. That would be an achievement.
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10 box jumps 25inch
10 wall balls (9kg)
20 air squats
30m 25kg plate carry

10 rounds - 21:50.

you'd probably do that in less than 15 brad.

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Quote:

Originally Posted by little_brad View Post

Beat Tapouts burpee score

No likes

Tough school in here there days

there there, brad. i thought we already covered that everyone just skims over your posts?

Spoiler:
dont worry, i got no appreciation for my mini milestone of helping people with technique, either
if i could think of something witty to say i'd put it here
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Quote:

Originally Posted by Chharge View Post

10 box jumps 25inch
10 wall balls (9kg)
20 air squats
30m 25kg plate carry

10 rounds - 21:50.

you'd probably do that in less than 15 brad.

looks good I'll try it this week
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23km weekly long run @ 6:52 min/km - brutal today, lots of boozing & not enough sleep, I backed off the pace a touch, but the last 5 clicks were definitely hard work. Ah well, its all miles on the board.

http://connect.garmin.com/activity/172764076

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I hate it when you're right and I'm not.

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Nearly at the 3 hour mark. Nice work
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Quote:

Originally Posted by little_brad View Post

Finally attempted WOD 12.1 of the games open

Amrap 7 mins - burpees, jump to target 6 inch above max reach

111 reps - that sucked

Faark, well done, alas this will not stand, i'll have a crack during the week.
Never be a spectator of unfairness or stupidity. Seek out argument and disputation for their own sake; the grave will supply plenty of time for silence
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Must be really tiring standing in the goal square all day ^
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It's not Hockey, you basically play as a sweeper.
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Quote:

Originally Posted by little_brad View Post

looks good I'll try it this week

thanks, I can use to determine just how ridiculously far I am from functional fitness under mortal domains.

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Any sex enthusiast should whore it up at least once in their life IMO,
Its the oldest profession in the world.
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Quote:

Originally Posted by Bism View Post

It's not Hockey, you basically play as a sweeper.

You're doing it wrong.
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10km @ 5:53/km

Sumo Deadlifts:
Rack - worked up to 4x 80kg
Floor - worked up to 4x 70kg
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Lunchtime

1200m run
63 KB swings, 24kg
36 pullups
800m run
42 KB swings
24 pullups
400m run
21 KB swings
12 pullups

22:45
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Seated Row @ 15kg - 3 x 8
Squats @ 10kg - 3 x 8
Bench @ 20kg - 2 x 5
Bench @ 22.5kg - 2 x 9, 1 x 6
Assisted Chins @ 55kg - 3 x 12
Assisted Dips @ 45kg - 3 x 10
Deads @ 30kg - 3 x 5
Deads @ 40kg - 2 x 5
Deads @ 50kg - 1 x 4


Failed last set of bench just felt really heavy.
Failed last rep of deads, hands were uber sweaty, legs like jelly. Should probably get me some gloves.
Chins were super easy.
Dips were super hard.
Doubled weight on squats.
Increased seated row by 5kg.
Random session was random.

Quote:

Originally Posted by Astro-Boy View Post

http://theclimbingcyclist.com/climbs...ark/mt-hotham/

I will run/walk/crawl that in under 7 hours no later than 31DEC14.

Your move, Tobi.

Quote:

Originally Posted by Astro-Boy View Post

Hotham is only 30km, I'm planning to do that as one of my long training runs.

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