7.3km easy run @ 5 min/k

Press 5, 5, 8@45
Tri raises 6, 6, 9@41
Dips 3x8@BW
Pull downs 6, 6, 15@130
Shrugs 5, 5, 10@110
High pulls 3x5@60 - first time doing these. Might move them to a different day of the week.
DE box squats 8x2@87.5

Was farked after that so pissed off the dragon flags.

thanks all for the advice

No probs

running

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Hangboard
Pulups: 16,12,10

Burpees can GGF'd.

Burpees are awesome!

Get out.

Burpee box jumps, then a whole bunch of shoulder to overheads then some cleans.
And then a PB deadlift of 1 x 60.

Burpees suck but they are the best thing ever.

they look kinda silly though

Crossfit sucks.

Quote:

Originally Posted by cuddlebear

they look kinda silly though

Only when the solider does them.

Civ4. Space Victory. 6h33m.

Bike sickle. 19.7km. 34m.

Floor humps. 1x15, 1x10.

This morn

5km row - 18:50

First time under 19mins, yb

5km is a long way rowing, kudos brad! Good pace too.

Squats, bench, flys, chins, bent over rows, flat whites for time.

Quote:

Originally Posted by cuddlebear

5km is a long way rowing, kudos brad! Good pace too.

Cheers brah

I reckon rowing is way harder than running, there I said it

Wouldn't be too many who disagree with that.

Different builds though. Rowing is easier for guys like brad or pete, but for me it's ridiculously hard. But then again I can't run either so bad example

Taller = easier

I think it's coz u use more muscles rowing thus they need more oxygen when you are working hard thus why your chest feels like its going to explode when rowing hard

Spoiler:

waits for didj to get all sciency on my ass

But Tapout used to nail the rowing and he is only 1.2 scottys.

Quote:

Originally Posted by little_brad

Taller = easier

I think it's coz u use more muscles rowing thus they need more oxygen when you are working hard thus why your chest feels like its going to explode when rowing hard

Spoiler:

waits for didj to get all sciency on my ass

Yeah, it's anaerobic and aerobic at the same time...

Elite rowers are about the best athletes in the world imo.

Am pumped for the Olympic rowing this year, we have 13 teams!

But tapout is tapout. Errythang ain't no thang

Quote:

Originally Posted by Derelict

Different builds though. Rowing is easier for guys like brad or pete, but for me it's ridiculously hard. But then again I can't run either so bad example

if you put the effort into rowing rather than discarding it into the too hard basket, it wouldn't be ridiculously hard. do 5km at the end of each training session and after a few weeks it'll be piss easy.

I do 1500m rowing in 250m blocks after every session, as hard as i can. I've been doing it for a good 3 months and its just starting to get easier.

Less spewface moments afterwards

Quote:

Originally Posted by avatar_karma

Crossfit sucks.

Seriously, you really need to get over it.

Quote:

Originally Posted by MissAnge

Seriously, you really need to get over it.

The haters never get over it brahette

Don't get mad, get elite

Quote:

Originally Posted by little_brad

Taller = easier

ha - except when youre only as tall as your cox but figured out if you just reach about 10-15cm past your toes each stroke will be the same length as everyone elses

training last night:
- my belt moved up my back on my first set of deads so ive pulled a muscle in my back or something
- but somehow, my thrid set happened to be pretty awesome
- lucky i have anti-inflamms and creams on hand bc of my shoulder
- also lucky i finished my deads early so i could do all the stuff i was supposed to do today before my back seized up overnight
- and luckier still im getting a massage tomorrow so she will fix it.
- and far, far better for it to happen now than in a couple of weeks!

last night was maybe a bit disappointing bc my deads for this week and next week have been reduced a bit so i wont PB and will finish on the same weight i did last cycle. apparently this is so i will be fresh for the comp, and after speaking to some of the guys it has always worked for them so its a bit of a leap of faith at this stage, esp bc deads are my favorite. we'll see....

Quote:

Originally Posted by Derelict

Different builds though. Rowing is easier for guys like brad or pete, but for me it's ridiculously hard. But then again I can't run either so bad example

On the ergo it definitely helps to be taller and bigger, but you do realise there is a lightweight category in rowing which is under 72kg for men?

On the water it is a different story, the heavier men may be stronger and pack more power (which is evident from ergo testing) , but the extra weight slows the boat down more on the recovery phase when they move back into the catch. The Dutch men lightweight quad held the world fastest time for many years ie: faster than any heavyweight crew and currently the Aus men llightweight quad is faster than the heavies.

Quote:

Am pumped for the Olympic rowing this year, we have 13 teams!

Yep me too.... a good friend of mine whom I worked closely with during back to back world championship gold medals is in the women's LW2x. Go Bronny!!

Shoulder mobility work, and a 2km row.

i reckon i could be a good rower. is 30 too late to start? preferably i'd be aiming to make the 2016 olympics.

I used to row competitively when i was in highschool, back in the day we used to rows quads and 8's (one big oar each)

Nothing is funnier than watching an 8 at full speed and someone catching a crab (snagging their oar underwwater) then having the oar slam into the person in fronts back, have people fall out and the whole thing turn to shit

Best day ever on the river was when the the "First 8" who had all the cred and were unbeaten were leant this $25000 boat to row in, then the cox steered them into a bridge pylon and they sunk it and they all had to be resuced by dinghy

hahaha

do not miss waking up at 4:45am before school 3 times a week though !

Today:
Squats 5 x 5 @ 100, 2 x 110kg, 2 x 120kg, 2 x 130kg (PB)
Bench 80kg x 100
Chinups (strict) x 100

so by 100 bench, you did it in what like 10 sets of 10

Quote:

Originally Posted by MissAnge

Seriously, you really need to get over it.

Nah.

Quote:

Originally Posted by Chharge

so by 100 bench, you did it in what like 10 sets of 10

Yeah it would have averaged out at that, there were a few sets of 20 and a few sets of 5, depending on rest levels!

Squats 3x5x105kg

Still battling with my ribs, might have to get an x-ray soon if they're not healed by next week.

I'm waiting for Giny's post.

That woman is loco.

Can't talk. Pancakes.

Wed - Rack pulls, mid shin, worked up to a few triples at 300
Thur: Mil press worked up to 5 x 5 @ 100 before the dodgiest of my shoulders started oinking
Fri: Snatch hang pulls 100 x 1 @ 105

Conditioning this week; around 8 hours of Diablo III.

What is snatch hang pulls, precious?

Quote:

Originally Posted by Astro-Boy

What is snatch hang pulls, precious?

High pull from the hang with snatch grip, sweetcheeks

32km run @ 6:23/km average.

Disgusting, shitty, sideways rain weather. 9-11 degrees & it rained the whole time. My socks were saturated in the first 7km despite being the Artful Puddle Dodger. When I started the Couch25K thingy in 2010 I never thought I'd be saying to myself "keep going, you can reward yourself at the 16th km by swapping your socks under a bridge like a hobo before you head home for the second half". Two pairs of socks saturated - I wrang water out of them a few times. Hands got too cold to even do laces after a while, so I just gave up & started running through ankle deep puddles. Faseraped by whipping, sideways rain for the last 5km. Full body splash from a truck as I crossed a main road at one point. My tights felt like swum-in bathers when I took them off.

On the plus side, the distractions & discomfort took my mind off the passing kms & sore shit, which is going to be a bit like race day in a way, with all the excitement & people, etc.

Really disappointed with how much all the little stops add up though. A few shoelace stops, sock swap, shoe emptying, drinks, traffic lights & you're up to 20 odd missing minutes. I always feel like I haven't really made the distance properly if I've had 'breaks', but I suppose that's being unrealistic.

I can't recommend the Injinji toe socks highly enough. 3.5 hours in them (it felt like a had my feet in bags of water at one point) & not even a tiny blister.

Honestly at LSD pace I think the breaks make it more difficult rather than easier, its not like you are out of breath when you stop and you hurt more starting back up again.

You might be right. I got up from sitting on the ground under a bridge when I swapped socks & was already starting to seize up & get cold.

Just remembered, it's the first time I've ever been for a run of any length at any time of the day where I didn't pass a single runner. A couple of cyclists & walkers, heaps of fishermen, are conditions better for catching them when it rains?

I cant believe you went for a run in this atrocious weather! Good effort!

Quote:

Originally Posted by big eddie

make it more difficult rather than harder

Also, don't reckon wrang is a word.

You must be looking really hot with all that running your doing mum ^

anyway,

squats - have butwink pretty bad, should i keep squatting or bail on them ? I don't really do any other leg exercise?

S-press - 50kg - 5 5-5
Lat raise - 5-5-5
Front raise-5-5-5
Shrugs - 5-5-5