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  • A good walk by the river then onto the grocery store and home. Beautiful weather. Who wouldn't want to be outside?
    Believe and achieve.

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    • Crossfit
      15 mins AMRAP (As many reps as possible):
      5 x clean and press (i just had the wooden plates on the the olympic bar, so I could get the technique right, but it was still bloody hard).
      10 x toes to bar (no-one did this, it was just knees up as high as poss and OMG!)
      200 m run (due to my injury I was on the bike).
      I managed 5 rounds + 1 clean and press.

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      • Military press 55% 65% 75% all x5 except 75%, plus set x7
        chinups 5x6

        Back Squat 55% 65% 75% all x5
        pullups 4x5 1x4 (failed last one :/)

        dips 3xAmrap
        curls 3x10 30lbs

        GHR 3x8
        situps 3x20

        grip work

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        • Did a bit walking yesterday, took it easy.

          12hr nightshifts start again tonight, so got todays lifting in earlier.


          OHP 3x5 - 62.5kg/62.5kg/62.5kg

          Rows 3x5 - 77.5kg/77.5kg/77.5kg

          Deadlift 1x5 - 140kg

          Weighted Chins 3x5 - 15kg+BW/ 15kg+BW/ 15kg+BW

          usual 3-5min rest between sets. missing my squats to be honest!
          "Today’s technological age is enjoyed by the fattest, laziest humans in the history of humanity." -Mark Sisson

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          • Walked the dog 3 miles

            Kenpo 60:00

            Hoping to feel good enough tomorrow to do something more substantial.
            "Suffer no guilt yee who wield this in the name of Crom"
            Quote on the Father's Sword

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            • 30 minute run,various barbell,dumbell,kettlebell exercises.
              sigpic

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              • 5 rounds
                6 pull up negatives
                6 push ups
                10 squats
                Then a nice walk.
                Believe and achieve.

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                • 2km brisk walking and 3 rounds of...

                  20x Bird Dog
                  20x Alternate Reach (kinda like Rocky crunches)

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                  • Finally feeling better today.

                    Walked the dog 3 miles

                    3 Rounds:

                    Reverse Grip Push Ups off the Power Stands x 20
                    Hollow Rocks x 10
                    Chin Ups x 10
                    Jump Ropes x 50
                    Kettlebell Swings x 10
                    Double Kettlebell Presses x 10
                    24" Box Jumps x 10

                    12:03

                    3 Rounds Untimed:

                    Dumbell Bicep Curls x 8 each arm
                    Pistols x 10 each leg
                    Kettlebell Snatches x7
                    Dumbell Rows x 10 each side.

                    Felt really good, but took it a little easy as not to overdo.
                    "Suffer no guilt yee who wield this in the name of Crom"
                    Quote on the Father's Sword

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                    • 20 push ups,1 minute elbow plank,40 minute run in wind and rain.
                      sigpic

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                      • Walked the dog 2.2 miles

                        One of the PTs at the gym decided to get a new TRX to use with his clients. He wasn't there today, so I decided to get on the stick and start using it:

                        Incline Bench Press 5-4-3-2-1
                        T-Bar Rows 15-15-15
                        Front Squats 5-5-5-5-5
                        TRX Rows 3x15
                        Good Mornings 5-5-5-5-5
                        TRX Push Ups 3x10
                        Corn Cob Pull Ups 5x5
                        Dips 3x15

                        Wife's Yoga class got cancelled, so she went home and I finished my workout with the following:

                        1.5 Mile Run
                        "Suffer no guilt yee who wield this in the name of Crom"
                        Quote on the Father's Sword

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                        • I just did my first PBF sprint set, felt great!
                          Buzz71
                          Come visit my blog about life, my journey and seizing the day: www.thecarpediem.net
                          Read my Journal of Awesomeness!
                          Follow me on Twitter: @Buzz_71 and @the_CarpeDiem
                          My Primal slow movement challenge: 208.29km of 1000km completed in 2012!

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                          • Half hour wrestling with kids. Then all @ 145lbs...

                            3x5 squats
                            3x5 dead lifts
                            3x5 (standing) overhead press

                            Man, this lifting free weights really leaves my body a-quivering. And sore! Supposed to spend an hour on a horse tomorrow, that should be...entertaining...(riding is more work than it looks like!)...LOL.

                            Maybe it's time to add some primal painkillers to the diet (eg mary jane)...

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                            • Walked the dog 1.7 miles

                              Power Cleans 5x5

                              Seated Barbell Press 5-5-5-5-5
                              "Suffer no guilt yee who wield this in the name of Crom"
                              Quote on the Father's Sword

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                              • 23 rounds in 20 minutes of:
                                3x negatives/assisted pull up
                                3x push up
                                4x squat

                                Going for a walk later after work.
                                Believe and achieve.

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