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Author Discussion

balders118

Original Poster:

4,156 posts

51 months

[news] 
Friday 5th October 2012 quote quote all
Argh! Missed my session today, feel ever so guilty, gunna make up for it tomorrow.

MacGee

2,388 posts

113 months

[news] 
Saturday 6th October 2012 quote quote all
I've started the Crossfit induction programme. It sure does work different muscle groups. Tonight was 400m run with 21 kb high swings then 12 pull-ups times three. Bloody tough.,i haven't run for years. I'm enjoying the structure iv thus type of work. Riding was getting too steady!

Halb

23,131 posts

66 months

[news] 
Saturday 6th October 2012 quote quote all
MacGee said:
I've started the Crossfit induction programme.
Where did you get that from?

MacGee

2,388 posts

113 months

[news] 
Saturday 6th October 2012 quote quote all
The local Crossfit gym! You must do the course before you can start the classes. It shows all the moves and good form. Each one ends with a quick workout. Knees feeling it today. I might replace running with rowing! I thought I was strong but those pull-ups do get the arms aching!

Halb

23,131 posts

66 months

[news] 
Saturday 6th October 2012 quote quote all
They're tough for heavyweights. wink
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Lost_BMW

12,955 posts

59 months

[news] 
Saturday 6th October 2012 quote quote all
Have you seen this documentary

It's brilliant and awe inspiring.

http://www.youtube.com/watch?v=Iyt0oFNb_DE


Another out on DVD now too

http://www.everysecondcounts-themovie.com/

but also on You Tube it seems - loaded for later!

@HALB - includes an ex NFL player who is 315lb - and can clean and jerk his bodyweight but even more amazing a 185lb guy who cleans and jerks 330lb!


BenM77

2,732 posts

47 months

[news] 
Saturday 6th October 2012 quote quote all
MacGee said:
The local Crossfit gym! You must do the course before you can start the classes. It shows all the moves and good form. Each one ends with a quick workout. Knees feeling it today. I might replace running with rowing! I thought I was strong but those pull-ups do get the arms aching!
I really like the crossfit workouts, has your Son joined with you ?

Edited by BenM77 on Saturday 6th October 16:47

MacGee

2,388 posts

113 months

[news] 
Sunday 7th October 2012 quote quote all
He's gonna join the next induction course later!

ViperPict

9,656 posts

120 months

[news] 
Sunday 7th October 2012 quote quote all

My training has been phenomenally sporadic and my diet/ resting regime awful of late but the gym is holding a 'raw' bench comp 3 weeks today and I think that I may as well enter.

Tested the water tonight and things not looking great!

Bench: 3 x 140kg, 3 x 150kg, 1 x 160kg (the last set being reasonable hard)

Trap-bar deadlift: 8 x 195kg

Squat (safety bar): 10 x 140kg (still going to max depth to limit the weight)

I'm probably 25kg or so off my best 1RM bench right now and wondering what can be achieved with hard training, diet and decent rest over the next three weeks (work permitting)...

Halb

23,131 posts

66 months

[news] 
Sunday 7th October 2012 quote quote all
Lost_BMW said:
http://www.everysecondcounts-themovie.com/
but also on You Tube it seems - loaded for later!
@HALB - includes an ex NFL player who is 315lb - and can clean and jerk his bodyweight but even more amazing a 185lb guy who cleans and jerks 330lb!
Damn, not felt my jealous gland for a while. That's pretty impressive. Back when I was doing 5x5 two years ago I was power cleaning 140, but weighed 120+ at the time.biggrin I cannot even imagine doing the 'jerk; part, only started doing them (with baby weight) this year!biggrin

balders118

Original Poster:

4,156 posts

51 months

[news] 
Sunday 7th October 2012 quote quote all
Yesterday..

Squats 6 x 1 at 180kg
Bench Press 6 x 1 at 130kg
Pull overs 3 x 5 at 42kg

MMA4life

406 posts

45 months

[news] 
Sunday 7th October 2012 quote quote all
Yesterday managed a 170kg deadlift for 1 and bb rows + db ohp. Today was kb work:
Snatches - 32kg x 5 reps/ side x 5 sets
Windmills - 24kg x 6 reps/ side x 4 sets
TGU - 24kg x 3 reps/ side x 5 sets
Swings (double hand)- 32kg x 20 reps x 3 sets

balders118

Original Poster:

4,156 posts

51 months

[news] 
Sunday 7th October 2012 quote quote all
Feel good about todays session, despite not feeling up for it at all.

Strict OH Press
6 x 1 at 75kg

DB floor to OH - 75 seconds 37.5kg DB
Round 1: 8 reps e/a
Round 2: 8 reps e/a
Round 3: 9 reps e/a

Upright row
2 x 5 at 60kg
1 x 5 at 70kg

Shrugs
2 x 5 at 190kg
2 x 5 at 200kg
1 x 5 at 210kg

OH squats - kept light and worked on tech, didn't want it to interfere with the DH singles
2 x 3 at 60kg
2 x 3 at 65kg
1 x 3 at 70kg

B1G GK

1,342 posts

88 months

[news] 
Sunday 7th October 2012 quote quote all
Monday - 3 mile brisk walk
Tuesday - 6 a side football for half an hour (1 lad broke his arm so it cut us short)
Weds - 7 a side football for an hour
Thurs - Hours swimming
Sat - 3 mile walk, 20 mins swim and 45mins of warm up weights in the gym.
Sun - 16 mile sprint cycling, 3 mile run and 45 minute swim.

Rest day tomorrow because weve got a heavy day at work on (very physical job).

BenM77

2,732 posts

47 months

[news] 
Sunday 7th October 2012 quote quote all

Bb and db presses, rows, curls etc and then a circuit to finish.

4 rounds of

Push ups x20
K/bell sdlhp x20
Bb squat x20
Bb RDL x20

mcelliott

2,347 posts

64 months

[news] 
Sunday 7th October 2012 quote quote all
Flatbench db press - 5 x 3 - 180 lb
Standing military press - 8 x 3 - 50 kg
Weighted pull ups - 8 x 3
Weighted dips - 10 x 3

Also 2 hour hilly bike ride.

calum_ek

135 posts

91 months

[news] 
Sunday 7th October 2012 quote quote all
Decided to go to the gym after being bone idle on the couch for a while.

3 sets squats
3 set pulldowns
3 sets cable rows.

Arms hurt and I cant walk now frown

BenM77

2,732 posts

47 months

[news] 
Tuesday 9th October 2012 quote quote all

Bb complex x3

Thrusters x15
Squats x15
Good morning x15
Shrugs x15
RDL x15
Rows x15

Superset x3

Db curls x20
Push-ups x20

Kettlebell circuit x3

Push-ups x15
Sdlhp x15
Swing x15

Decided to stop losing weight now, will maintain around 13stone as it is a very comfortable weight for me smile

Lost_BMW

12,955 posts

59 months

[news] 
Tuesday 9th October 2012 quote quote all
Well and truly buggered my knee (playing 'tig' for god's sake) so no training until a v. ginger set of push ups - awful getting back up again - of 50 reps and single arm lateral raises (1 x 100 per arm with a 5kg hex plate) and 50 x front raises with the same. Very light but feels harder than a dumbbell as all the weight is out beyond the hand. Certainly hurts and pumps them.

MacGee

2,388 posts

113 months

[news] 
Tuesday 9th October 2012 quote quote all
Last night was my 4th session for Crossfit induction. Skipping and nix jumping first. Then squat thrusts. Finished with a tabata piece.....20 of squat thrusts 20kg bar, 10 secs rest then 20secs box jumps....repeated for right minutes. Certainly gets you gasping. Have done this on the rower and is very tough.
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