Quote:

Originally Posted by little_brad

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

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.

Quote:

Originally Posted by Gussigan

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

Quote:

Originally Posted by little_brad

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 searching for squat rack walk

I'll call it whatever you want me to call it poonfather

Quote:

Originally Posted by Derelict

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

Thanks mate manual like.

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

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

Quote:

Originally Posted by Astro-Boy

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

Media Player

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

Quote:

Originally Posted by Gussigan

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?

You take them off after a set.

No shit, but sets can take a while sometimes if they are tough. I guess benching is usually pretty quick though.

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

The hardest part is telling your parents.

crlz
bnch
ddz
shrgz

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.

you even come second in losing, i might let you beat me in c2s out of pity

What sort of time you gunning for in C2S Glenn?

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

Quote:

Originally Posted by SpaceMonkey

What sort of time you gunning for in C2S Glenn?

Sub 60

Quote:

Originally Posted by Bism

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

Quote:

Originally Posted by airconteka

Sub 60

Fark, you guys are machines. I'll be rapt if I crack 80, and satisfied with under 90.

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

Quote:

Originally Posted by airconteka

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.

Oh I thought you were playing in the epl

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)

Wow man, that sounds awesome!

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

Beat Tapouts burpee score

No likes

Tough school in here there days

i dont know enough about crossfit to be able to determine if something is considered an achievement or not.

Go and do 100 burpees and tell me if it's an achievement or not

Do 100 burps & try not to spew. That would be an achievement.

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.

Quote:

Originally Posted by little_brad

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

Fucked my knee and we lost 4-0. Feels bad man.

Quote:

Originally Posted by Chharge

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

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

Nearly at the 3 hour mark. Nice work

Quote:

Originally Posted by little_brad

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.

Futbol x 90 mins

3 epic saves and 3 points. Leaveityeah.

Must be really tiring standing in the goal square all day ^

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

Quote:

Originally Posted by little_brad

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.

Quote:

Originally Posted by Bism

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

You're doing it wrong.

10km @ 5:53/km

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

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

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.