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  • Walked the dog 2.2 miles

    Two Mile Treadmill Run - 13:36

    Three Rounds:
    Divebomber Push Ups x 10
    Fluttter Kicks x 20
    Chin Ups x 10
    Dips x 10
    TRX Pistols x 10 each side
    Kettlebell Swings x 10
    24" Box Jumps x 10
    "Suffer no guilt yee who wield this in the name of Crom"
    Quote on the Father's Sword

    Comment


    • Originally posted by Richardmac View Post
      Nice my friend. How do you progress this....Go for more reps/Use heavier weight?

      Richard
      Count reps for each of the exercises and try to increase them, then move up in weight. I am just doing the routine not to worried about progression at this stage, brought two 16 kg bells on the weekend so will start a few double bell routines and workouts. I feel good this morning the your are your own gym routine I did last week left me sore for a few days so will do the that tonight...
      "Times fun when you are having Flies" Kermit the frog

      Comment


      • To wet here to ride the push bike tonight so did the following:

        15 mins core exercises on the Swiss ball (core twists, crunches, swissball roll outs, laying down twists, elevated push ups) then on to the floor for some side planks, front planks, front planks with arm and leg raise's

        Then into a "you are your own gym" leg strength routine consisting of the following(3 sets of 12 reps):
        3x12 Bulgarian split squats (each leg)
        3x12 side lunges ( each side)
        3x12 squats
        3x12 one legged Romanian dead lifts (each leg, I hate these)

        Finished it off with 20 let me ins and then 3 super sets of 12 bent over rows and 6 renegade rows with the 16 kg bells and finally 3 super set of 6 double bell presses followed by 12 shrugs again with the 16 kg bells. First crack at some double bell work can see it will be good for stability.

        Might do a few relaxation breathing drillls from my mad methods web site to finish the day after I clean up and put the kids to bed for the night

        Cheers
        "Times fun when you are having Flies" Kermit the frog

        Comment


        • Yesterday AM: 10sec sprints, x7 (I usually end when I'm gassed enough that I'm noticeably slowing down). Yesterday PM: the WOD from my local Crossfit's site--there are several in town and I'm testing out their programming to see which one I want to join. It was AMRAP 15min of 5 push presses, 5 squat cleans, run 200m, rx weight for ladies 65lb. I did four full rounds but had to knock the weight down to 55 on the last one. When I'm fatigued, my shrug on cleans is the first thing to go, and my form was starting to suck hard. This morning I have some nice bruises on my shoulders from slamming the bar on cleans. It's the #1 thing I'm trying to improve right now--3 times out of 5 I bounce the bar hard on my shoulders instead of gracefully getting under it. If how long it took me not to bash my forearm on KB snatches is any indication, I still have a ways to go in mastering the movement.

          Today it's heavy lifting in the PM. Deadlifts, push presses, pullups. Going for 165 on deadlift. I got 160 last week so we'll see.

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          • Walked the dog 2 miles

            Hammer Strenght Incline Press 5x5
            Front Squat 8-8-8-8-8
            Good Mornings 10-10-10-10-10
            Lat Pull Downs 5x10
            "Suffer no guilt yee who wield this in the name of Crom"
            Quote on the Father's Sword

            Comment


            • Jacking after that pull ups and pushups.....This is my workout everyday..Workout makes healthy and fitness..

              Comment


              • Start with 10 Mins Mobilisation Exercises then,

                60 secs each Exercise, 10 sec Rest between each exercise, do as many as you can in time using 1 Pood Kettlebell

                Clean and Press (Left)

                Kettlebell Windmill (Right)

                Clean and Press (Right)

                Kettlebell Windmill (Left)

                Kettlebell Snatches (Right)

                Kettlebell Goblet Squats

                Kettlebell Snatches (Left)

                Kettlebell Clean and Press (Right)

                Russian Swing

                Kettlebell Clean and Press (Left)

                Kettle bell Around the world (Right)

                Kettle bell Around the world (Left)

                Wall Sits

                Plank Exercise

                Mountain Climber
                “But a smell shivered him awake.It was a scent as old as the world. It was a hundred aromas of a thousand places. It was the tang of pine needles. It was the musk of sex. It was the muscular rot of mushrooms. It was the spice of oak. Meaty and redolent of soil and bark and herb. It was bats and husks and burrows and moss. It was solid and alive - so alive! And it was close"

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                • Walked the dog 2 miles

                  Power Cleans 5x5
                  Press 5-5-5-5-5
                  T-Bar Rows 10-10-10-10-10
                  "Suffer no guilt yee who wield this in the name of Crom"
                  Quote on the Father's Sword

                  Comment


                  • 25 swings with 12kg kettlebell, right hand
                    25 swings with 12kg kettlebell, left hand
                    10 swings with 16kg kettlebell, right hand
                    10 swings with 16kg kettlebell, left hand
                    Meat is Prized, Wheat is Despised.

                    Real Food - The REAL staff of life

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                    • Had a few days off, schedule gets outta whack sometimes.

                      30 Double Unders Warm Up (I only got like 10 consecutive but I am getting better, people still laughed at me but whatever)

                      50 Squats
                      20 Hand Release Push Ups
                      50 Squats
                      20 Standing Barbell Shoulder Press (95#)
                      50 Squats
                      20 Pull-Ups
                      50 Squats
                      20 Wall Balls (20#)
                      50 Squats
                      20 Burpees

                      12:28
                      "Most men stop when they begin to tire. Good men go until they think they will collapse. But the VERY BEST men know that the mind tires before the body and push themselves beyond all limits. Only when all of these limits have been shattered can the unattainable be reached." ~Dan Gable

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                      • Swim squad training today 2500m over the hour in the pool

                        Main set was two times through the following intervals -2x100m the 2x200m then 4x50m

                        Pulled up sore with sciatica again after Tuesday's workout, looks like more time in the pool comming up... Bugger
                        "Times fun when you are having Flies" Kermit the frog

                        Comment


                        • Just finished SimpleFit Level 7, Day 3:

                          For time
                          40 pull ups
                          80 push ups
                          80 squats

                          I did it in 4 minutes, 18 seconds. I had to repeat this level this week as my previous L7D3, I did in 5 minute and 10 seconds. You have to get under 5 minutes to move up to the next level. I crushed my previous time today, so on to Level 8!

                          Later, I'll be lifting:

                          1x5, then 2x3:
                          Bench press - 175 lbs., then 190 lbs.
                          Squat - 155 lbs., then 170 lbs.

                          3x5:
                          Bent-over row - 185 lbs.
                          "Don't waste your time, or time will waste you."

                          Comment


                          • 8 miles in the park. Ran about 1.5 miles. 3 hill sprints. Walked
                            the rest.

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                            • GymnasticBodies.com • WOD - 120803

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                              • Walked the dog 2 miles

                                Two mile treadmill run - 13:48
                                "Suffer no guilt yee who wield this in the name of Crom"
                                Quote on the Father's Sword

                                Comment

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