|
balders118
Original Poster
3,199 posts
37 months
|
Argh! Missed my session today, feel ever so guilty, gunna make up for it tomorrow.
|
|
|
MacGee
2,149 posts
99 months
|
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
17,846 posts
52 months
|
MacGee said: I've started the Crossfit induction programme. Where did you get that from?
|
|
|
MacGee
2,149 posts
99 months
|
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
17,846 posts
52 months
|
They're tough for heavyweights. 
|
Advertisement
|
|
|
Lost_BMW
10,609 posts
45 months
|
|
|
BenM77
2,106 posts
33 months
|
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 ?
|
|
|
MacGee
2,149 posts
99 months
|
He's gonna join the next induction course later!
|
|
|
ViperPict
8,405 posts
106 months
|
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
17,846 posts
52 months
|
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.  I cannot even imagine doing the 'jerk; part, only started doing them (with baby weight) this year!
|
|
|
balders118
Original Poster
3,199 posts
37 months
|
Yesterday..
Squats 6 x 1 at 180kg
Bench Press 6 x 1 at 130kg
Pull overs 3 x 5 at 42kg
|
|
|
MMA4life
283 posts
31 months
|
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
3,199 posts
37 months
|
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
1,188 posts
74 months
|
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
2,106 posts
33 months
|
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
1,803 posts
50 months
|
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
125 posts
77 months
|
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 
|
|
|
BenM77
2,106 posts
33 months
|
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 
|
|
|
Lost_BMW
10,609 posts
45 months
|
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
2,149 posts
99 months
|
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.
|
|
