Sport and Fitness

The NO FRANKOS gym is back! What exercise did you do today? #12

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Yesterday: City2Surf 14km @ 5:05 min/km

3 minutes faster than I was aiming. Very happy.

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Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

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Squats 5x5x90kg
Bench 5x5x60kg
Back Ext 3x10x20kg
Dips 3x8x18kg
Situps 3x20

Volume day is meant to be medium difficulty. That was fucking HARD after yesterdays run and shenanigans.

Recovery jog: 1km @ 6:30 min/km (on treadmill)

Wanted to get some blood in the legs and see how they felt.

Quote:

Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

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shenanigans = rooting?

cred
Spoiler:

Quote:

Originally Posted by borrisGLOWSTICK View Post

Life trainwreck stories, bewbs, mod angering drug implicated posts and 2fast2furious only.

Quote:

Originally Posted by mliro View Post

that’s terrible spastic
also I would imagine a little disheartening that he has never attempted to drug rape you?

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12km @ 5:17/km

Stopped for a drink though (for all you autopause Nazis)
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Quote:

Originally Posted by gotamangina View Post

Fucking hell Meg, that's an awesome time. Well done

thanks Miss Likes-a-lot. I was stoked. @4:55 - wasn't sure I could maintain that over 14km, and the knee coped really well.

the same cannot be said for today - DOMS! taught a bad pump class this morning, and am off to teach a bad attack tonight! my legs!
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Am I really liking more than usual?
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You seem to be.

lawn mowing for time and then 25mins of intervals.
"Words are bullshit. They are just useless sounds we make with our stupid mouths". Rafi - The league
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First session back after 3 weeks off being sick and lame

squats, bench, rows, curls, crunches

Felt like shit the whole time, felt weak and like i would die

so probably some good was done
Spoiler:

Quote:

Originally Posted by borrisGLOWSTICK View Post

Life trainwreck stories, bewbs, mod angering drug implicated posts and 2fast2furious only.

Quote:

Originally Posted by mliro View Post

that’s terrible spastic
also I would imagine a little disheartening that he has never attempted to drug rape you?

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5kms @ 5:07

5km PB by 2 minutes.
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Quick Metcon, 5 rounds

10 x 32kg KB swings
20 x situps

5:32 - pumped heaviest I have gone for swings and never stopped for a break. Awes

Then some bench
3 x 70
3 x 80
3 x 85
2 x 90
1 x fail at 95 :/ (I'll be back !!)


Crossfit box joining in T-minus 4 weeks.
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C2S - 14km in 64.05km.

disappointed with that. conserved energy on the flats for the hills, big mistake. ran the last 3km @ 4min km's... sub 60min, i want u.
Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
big eddie +

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At least you get a red group start next time

Quote:

Originally Posted by gotamangina View Post

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

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I found the red group as bad if not worse than running in the blue group - be good if they dropped it to 65mins
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I dunno dude, the back of the blue group was pretty fucked

Quote:

Originally Posted by gotamangina View Post

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

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You guys should try the yellow group. It was heaps of fun.

Spoiler:
nt rly

Quote:

Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

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City to Surf 2012 - 14km @ 6:01 min/km - First time I'd run this one and very little prep work done, so I didn't push it too hard. Just over 84 minutes I think, I'd like to do sub 75 next time.

http://connect.garmin.com/activity/210076949

Quote:

Originally Posted by gotamangina View Post

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

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12km easy @4:59 min/k
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7x2 press @60kg
5 rounds:
8 toes to bar
16 KB 1 arm snatch @ 24kg
24 x squats

10:44

3 rounds
Max ring holds (1:20,1:11:1:00)
1min rest
5 x skin the cat
1 min rest
Max time ring plank hold
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I did a 40 min ring hold on my run
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Took the new shoes out for a spin

Got about 3km in and then tweaked my left calf

Derp 2
Brad 0

Spoiler:
heh splints
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30 mins rower
"Although it is not true that all conservatives are stupid people, it is true that most stupid people are conservative." John Stuart Mill
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Quote:

Originally Posted by cuddlebear View Post

upgraded my weight dip belt (after breaking last one).

8mm stainless steel snap hooks, 8mm stainless steel chain, 8mm stainless steel anchor points, THICK leather belt.

Now I'm off to test it

Success!!!



Just did a short session to test the belt, did:

130 double unders
15 pull ups (body weight)
100 double unders
15 pull ups (bw)
80 double unders
12 pull ups (bw)

...rest...

3 x 3 chin ups @ +50kg

Short term goal is sets of 5, long term goal is sets of 8+

Quote:

Originally Posted by Derelict View Post

It's the every part of existence part that I'm annoyed by. I talk about shit I like all the fucking time.

Quote:

Originally Posted by gotamangina View Post

It's like you're a philosopher.

Quote:

Originally Posted by SpaceMonkey View Post

I Derp therefore I am.

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Quote:

Originally Posted by little_brad View Post

Took the new shoes out for a spin

Got about 3km in and then tweaked my left calf

Derp 2
Brad 0

Spoiler:
heh splints

Reminds of this scene from the simpsons

Spud: Hey! They just ran into the house! That Homer fella grifted you good, Dad.
Cooder: Well, there's no shame in bein' beaten by the best.
Spud: But he didn't seem all that...
Cooder: We were beaten by the best, boy.
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sup?
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Oi frankos. (sup franko)

Press 5, 5, 5, 3, 3, 3 @45 + 8PP
Tri raises 6, 6, 8@43.5
Dips 3x9@BW
Pull downs 6, 6, 6@150
Box squats 5@120, 5, 7@125

Good times
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curlz
bench
squatz
shrugz
pasta
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Quote:

Originally Posted by trz-ara View Post

curlz
bench
squatz
shrugz
pasta

I had pasta too. Last night, lunch today and then post-gym dinner. Awe yeeee.

Did some Capns of Crush grip strengthening
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moving sideways in a forward motion

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11.5km speedwork 4 x 1.6km @ 4:02 min/k
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Bench press
Assisted pull ups
Push ups
TRX reverse fly
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Deadlifts 4x5
Chins
Tricep Pushdown
Bench Press
Flys.

Quote:

Originally Posted by RaVeR_SpIkE View Post

fucked international break at it yet again fuck off already

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2km swim
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Recovery Day
Squats 2x5x72.5kg
Press 3x5x35kg
Situps 3x20

Quote:

Originally Posted by CheelWinston View Post

Enlightened, morally strong sports fans follow the NRL.

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2 touch games back to back, our semi and grand final. Won both by a few trys. The final was especially tense as we were 2-1 down with 15 to go, came back for a 5-3 win.

Then 20 min jog home. Now we Beer.

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Originally Posted by big eddie View Post

Western Australian renaissance man (who knows that feel)

Quote:

Originally Posted by Derelict View Post

Why do people call it a back pedal every time somebody explains themselves on the internet?

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Hour of touch footy, scored the last (decider) try so am happy with that effort.
More like borophyl
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9km @ 5:21/km
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5kms @ 5:18/km
"Words are bullshit. They are just useless sounds we make with our stupid mouths". Rafi - The league
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Naww, we swapped likes.
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Ooh she's going for a youngun now
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The best kind.
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Quote:

Originally Posted by little_brad View Post

Ooh she's going for a youngun now

They both liked my post
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What do you mean we aren't going to the Superbowl?

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You're a likeable guy.

Spoiler:
sometimes
"Words are bullshit. They are just useless sounds we make with our stupid mouths". Rafi - The league
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Get fucked Scodiac
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no likes
"Words are bullshit. They are just useless sounds we make with our stupid mouths". Rafi - The league
metaphorikal +

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5k run. First run since I started soccer ~ 6 months ago.

Felt fantastic, pretty much sprinted the whole way including the hills. I started out quite fast and felt like I was flying the whole way.

Quote:

Originally Posted by RaVeR_SpIkE View Post

fucked international break at it yet again fuck off already

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It was a good speech. Didn't want to interrupt.

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Speedwork 3.2K - 4x 800m @ ~4:46/km + 4min rest + ~1.3K warm up & cool down.
Poondaddy Shortbread +

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Oi frankos, stop it fkn
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4 power cleans 45kgs + 5 air squats on the minute for 10 minutes
From the 11th through till 20th it was either a standard clean or power to front squat (basically had to squat with it) + 5 air squats. (game changer)

Pretty ruined, training partner went along side and barely made the 20th. I wanted more
Really starting to feel the endurance and strength coming together now.
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Trained tonight - first time since back from Seoul.. farked..


1. Speed bench 8 x 3
2. Dead stop BO rows 5 x 10
3a. Fat man rows 5 x 15
3b DB pullovers 5 x 15
4. tri cable push downs 4 x strip-the-stack
5. Hanging pikes 4 x 10

Off to brussels for a week on sunday night... fffaarrkk.. no frankos
Mr Pandeh! You soooooo big. We love you looonnggg tiiimmmeee!!! tee-hee.
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