TR vs the future
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<p>musta been a hard work out as I still feel slightly nauseous 15 mins after finishing! Sweat pratically leaking off me too!</p>
<p> </p>
<p>Sumo pulls (20) tricep extensions (20) RTW (20) Press ups (20) swiss ball pike?? (10) = 5 rounds of...</p> -
<p>felt bloated running today, and a little lethargic, but managed to keep a reasonable pace, despite TR junior talking not stop and asking me all the way how the gears work on his new bike and me arely able to breathe let alone explain that!! :scratch:</p>
<p> </p>
<p>Kilometre Time Change Avg Pace</p>
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<div>1*Fastest 4:15 --<strong> 4'15</strong>"/km</div>
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<div>2 8:50 <span>+ 0:20 (-8%)</span> 4'35"/km</div>
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<div>3 14:07 <span>+ 0:42 (-16%)</span> 5'17"/km</div>
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<div>4 19:56 <span>+ 0:32 (-11%)</span> 5'49"/km</div>
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<div>5 24:55 <span>- 0:50 (14%)</span> 4'59"/km (didnt quite have anything left to push it as much as I usually do)</div>
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<div>For some reason the Nike system stil only records my quickest km as 4.25, despite me doing a full km quicker a couple of other times.</div>
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<p>ran up the mountain today;</p>
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<p>Kilometre Time Change Avg Pace</p>
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<div>1 6:47 -- 6'47"/km</div>
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<div>2 20:13 <span>+ 6:39 (-99%)</span> 13'26"/km</div>
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<div>3 27:37 <span>- 6:02 (44%)</span> 7'24"/km</div>
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<div>4 *Fastest 33:05 <span>- 1:56 (26%)</span> 5'28"/km</div>
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<p>Oddly, despite feeling like I am running at a good pace (a couple of times a cracking pace) I am clearly not...obviously km #2 is all steep uphill and steps</p> -
<p>new fave exercise...sumo pulls</p>
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<p>They are hard work, not too disimilar to burpees in that they use so many muscles; 5 sets of 20 in my 'circuit' with only 30kg kills me!</p>
<p> </p>
<p>Sumo pulls, dips, one arm DB rows, ex bar curls, knee raises* = x 5</p>
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<p>*knee raises, prob have a proper name, but in press up position and jump knees forward to chest and extend back to press up position.</p> -
<p>Using a barbell, you have your legs slightly wider than deadlift, have your hands closer on the bar, go down into squat position and then left up like deadlift but 'explode' upwards lifting bar to chin like upright rows and also extend up on a calf raise at top too.</p>
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<p>edit; Think they might be called sumo high pulls...these ones dont do the calf raise at the top</p>
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<p>[media] -
<p>Be careful to keep your lumber curve on that exercise, on the way down too. Hurt my back pretty good when I got tired doing that exercise. It's also pretty disliked for what it does to your shoulders.</p>
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<p>(Just an FYI, it's one of those controversial exercises that Crossfit keeps programming)</p> -
<p>what does it do to your shoulders?</p>
<p> </p>
<p>I 'enjoy' it in that it is tough, luckily I havent experienced any issues (in my 2 workouts...) yet with back or shoulders, but I guess if I am trying to maintain 'form' as well just to complete reps rather than racing the clock?? </p> -
<p>Bulgarian squats suck!</p>
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<p>Am over road running :(</p> -
<p>4.3km run, 36.13mins. Dont quite understand it as I really feel like I am flying along (especially the 1st and on the downhill sections) yet the times say otherwise! At about 1 km I hit the climb, which goes from 20m above sea level to 225m in a little over a km, pace on that section is very slow!</p>
<p> </p>
<p>Kilometre Time Change Avg Pace</p>
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<div>1 7:15 -- 7'15"/km</div>
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<div>2 20:03 <span>+ 5:33 (-77%)</span> 12'48"/km</div>
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<div>3 28:15 <span>- 4:36 (35%)</span> 8'12"/km</div>
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<div>4 *Fastest 34:13 <span>- 2:14 (27%)</span> 5'58"/km</div>
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<p>Yep, lost the drive for road running, so did a workout yesterday afternoon.</p>
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<p>Deep Squats, sumo pulls, ez bar curls, bb rolls...most of the body pretty sore today!</p>
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<p>Weight seems to have stabilised at 93kg (6kg higher than I was 10 months ago) but not too worried</p> -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="415015" data-time="1392609792">
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<p>I'm never lifting weights again. Back into road running as soon as this disc settles down</p>
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</blockquote>
<p> </p>
<p>Whoa whoa whoa!! That's crazy talk bro! You just need to settle that disc down and you'll be right - surely a bit of weight training will help strengthen your back!? (hijack over :yes: )</p> -
<p>surely running isnt that great for your back??</p>
<p> </p>
<p>I just get bored road running compared to trail running, plus as most of the run I do is 100km limit with some corners, I like ot be able to hear the traffic which means no sounds.</p> -
<p>weighted jump squats, press ups, o/hdb press, seated military press, good mornings, mountain climbers > x 5</p>
<p> </p>
<p>Abs still sore from Sunday</p> -
<p>haha, yeah Istill been doing a bit of running, workouts etc...have had some shit go down at work, which has left me less than motivated!</p>
</p>
<p> </p>
<p>Tough mudder was awesome!</p>
<p> </p>
<p>18.5km of swampy muddy uneven terrain along with 18 obstacles, ranging from a 20ft swim in ice water (ice-blocks were probably about a foot thick) a mud crawl under some electrofied live-wires, which TBH was farken scary!</p>
<p> </p>
<p>I am sure there must be some science behind the allowable limit for the majority of people for an electric shock, as the pulse we got hit with was mean! My mates who did the Brisbane one last year, said it was harder than that one (the electrical pulse and the overall event)</p>
<p> </p>
<p>Was maybe 60ft of very muddy-clay to commando crawl along, got a few tingles when I first got in there, then a decent one a few more feet in, then a huge one in the middle. I blacked out for a very brief moment, with my face in the mud, 2 of my team mates had the same experience. Another mate, as he went in was in an awkward posiiton, got hit and collapsed on his shoulder and dislocated it...as we were all through, some other dude has a seizure...the 3 St Johns people didnt seem too phased once my team mates were able to get him clear (while his team mates stood and watched) and got him sorted.</p>
<p> </p>
<p>Were a bunch of other fun obstacles, but the next best one was climbing up a huge tower and bombing into a 4m deep pool of muddy water, where my mate who dislocated his shoulder (who carried on running with us doing obstacles he could) dislocated his shoulder again as he hit the water (we did try to convince him not to...) and also lost his Go-Pro, although they did a sweep once everyone had been through the man-made water hole and found it.</p>
<p> </p>
<p>A few climbing obstacles and more muddy creeks and more running before the finish, which came to the last obstcale, which was another electrical one, and given what we'd seen at the 1st one, a few had talked themselves out of doing the final one, although in the end only 1 mate and dislocated mate skipped it.</p>
<p> </p>
<p>I got hit with a decent bolt mid-way through then again right at the end, not sure where (on my body) it hit me, but my left calf cramped up big-time and I hit the deck. First time I have ever experienced cramp and man it was painful!</p>
<p> </p>
<p>But we all completed the course, 2 hours 45 mins, including the 10 mins we were stopped after my mates dislocation to be strapped and waiting to see if the seizure dude was ok.</p>
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<p>Was awesome though, will def do again next year, although will still enter electrical obstacles with cautiously as these ones are the only ones you really have no control over how you make it through. Was funny standing watching other teams going through and some people get through with barely any hits, others you hear the electricity crack and then they fall face first into the mud as all thier muscles contract, and then get hit as they try to get up...</p>
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<p>Cramped calf is a bit tight today, but for the most part, body feel pretty good, a bit tight in places but no worse than after a hard out workout.</p>
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<p>Here is me getting nailed in this clip...</p>
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<p>
<p> </p>
<p>This is a clip of other folk going through</p>
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<p><img src="https://fbcdn-sphotos-a-a.akamaihd.net/hphotos-ak-prn1/t1.0-9/10253800_10152332632700189_6039879625985057139_n.jpg" alt="10253800_10152332632700189_6039879625985"></p>
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<p><img src="https://fbcdn-sphotos-d-a.akamaihd.net/hphotos-ak-prn2/t1.0-9/1800305_10152332633165189_3639035621701728820_n.jpg" alt="1800305_10152332633165189_36390356217017"></p>
<p><img src="https://scontent-b-lax.xx.fbcdn.net/hphotos-prn2/t1.0-9/10155561_10152332633935189_7191623271462930805_n.jpg" alt="10155561_10152332633935189_7191623271462"></p>
<p><img src="https://scontent-b-lax.xx.fbcdn.net/hphotos-prn2/t1.0-9/10245453_10152332634725189_3261968301810514613_n.jpg" alt="10245453_10152332634725189_3261968301810"></p>