Now or never: Taking it to the next level
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Monday. Visited wife in hospital and was going to hit gym before picking up kids, but car died of course. Typical.
Youngest had swimming later so burned away and did a 30 minute shoulder session. Was more than enough actually. They were well smashed.
Today. Hit the local oval for some crossfit.
600m run, 10 pull ups, 10 burpees, 10 dips x 5
Rooted.
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Nice work brew!
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@Paekakboyz said in Now or never: Taking it to the next level:
Nice work brew!
Cheers mate. But wrong emoji. I'm way too much of a poosey to lift the bar over my head.
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If you squint it looks like someone kipping!
#crossfitbaby -
Bit of a dilemma yesterday. Thought son had last day of gymnastics last week but it was this week and had blown my crossfit load the previous day. Was also sore as a mofo along the back and lats. Ended up doing a 4 km row, which I find is great when the back and shoulders are aching. I then did 15 box jumps, 10 burpees, 20 situps x 5. Then did a 1km run followed by 1min row 1min rest x 5. Another km then lotsa abs.
I think today I'll just focus on arms and then combine chest and back tomorrow.
There is one crossfit exercise that I'm keen to try soon.
1 mile run
100 pullups
200 push-ups
300 air squats
1 mile runLooks nasty
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I'm scared to look at what the elite times are for that workout!
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@Paekakboyz said in Now or never: Taking it to the next level:
I'm scared to look at what the elite times are for that workout!
"Average times for this workout can range from 47 minutes to 57 minutes. Depending on whether your running route has hills, try to break 1 hour if possible. The fastest Murph times are from 40 minutes to 45 minutes."
Shit. I'm in trouble.
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Just arms today. Been ages since I had an exclusive arm day. I think I'll feel it tomorrow.
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@Rancid-Schnitzel said in Now or never: Taking it to the next level:
@Paekakboyz said in Now or never: Taking it to the next level:
I'm scared to look at what the elite times are for that workout!
"Average times for this workout can range from 47 minutes to 57 minutes. Depending on whether your running route has hills, try to break 1 hour if possible. The fastest Murph times are from 40 minutes to 45 minutes."
Shit. I'm in trouble.
ha ha
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Official time was 47:15. But a few caveats.
I'm not sure if all of my pull ups were "approved". They were all at least chest to bar I think. Anyway, the plan was 20 sets of 5 pull ups, 10 push ups and 15 squats. Absolutely hit the wall on the pull ups after 60 so just continued with the others. Managed another 20 but was gone and decided to "compensate" by doing an extra 20 push ups and 30 squats. But when I hit the treadmill for the final mile I got a stitch, a farking stitch. Ffs, haven't had one of those since school. Limped along grabbing my side for a few hundred metres but had to give up and then decided to give the last 20 pull ups a go. Managed that then was able to hammer the final 900 metres relatively stitch free.
So yeah decent time but question marks on the pull ups and whether it's permitted to stop mid-mile to finish them off.
Whatever the case, I'm absolutely farked.
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Dude the effort is evident!! You mad fucker ha ha
I don't see any issues swapping out from pull ups - esp as you added extra reps. With all that core work I'm not surprised you caught a stitch on the finishing run.
If I were a stickler I'd say you could have done the pull ups and had the last mile uninterrupted. So you bookend it with the two runs. But how can you take a shot at someone who has completed that madness.
I really hope you and @JK start a collab on mad cardio sessions!! -
Cheers mate. Still feeling rather drained.
The advantage of the stitch was that it showed me I can do all the pull ups. Until then I was going to fark them right off. The prospect of doing more was just sickening at that stage.
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Still sore as hell 2 days later. Would kill for a pool session.
But I'm strangely looking forward to doing it again.
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Definitely got this crossfit bug so am altering my program to accommodate it. Important thing for me is not having chest or back day anywhere near the pullup-pushup ball breaker. I'm not really concerned about gains or whatever. The important thing is that doing these workouts makes me feel really good and gives me the buzz I need to make it through the week.
So this is what I'm planning and have already started:
Mon: Shoulders and legs. Yes weird combo but good to get out of the way.
Tues: Chest and back.
Wed: crossfit. Rowing machine based, burpees, ball slams, box jumps etc.
Thu: arms
Friday: ball busting crossfit mutha fooker.
Weekend: Good pain.Open to any suggestions or criticism.
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Decided to head outside for crossfit today. No rowing machine of course but alot more running. Did:
10 leg raises, 10 burpees, 10 dips, 600 metre run x 5.
Then
10 Incline push ups, 100 step ups, and 10 burpees x 3.
Crushed.
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Arms. Lots of arms. Still getting used to this concept, but it does allow me to focus on the tris which I often neglect due to time issues.
Ball buster tomorrow then Aqua Splash
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40.40.4
Bloody happy with that. Even happier that, being the mathematical retard I am, I did 400 squats instead of 300.
Again, pullups might have been a bit off, but were probably closer to proper form that those kipper ones the crossfitters do.
Will feel it tomorrow me thinks
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Long weekend up the coast. Was bloody nice. Resort around a man-made lake with heaps of stuff to do. Three days of beach walks, kayaking, AQUA SPLASH, and then more kayaking. Was easily the most active holiday I've had. Wish I could do that full time, particularly with the restaurant buffets thrown in.
Unfortunately back to reality today... No time to train today but hopefully make up for it tomorrow.
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Two decent days.
Wed: Chest and arms
Thu: Shoulders.Like a caged animal at the moment. Want to get out there and do more but have too farking much to do. Poo bum wee.
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So yeah... Friday:
Crossfit: 50 kettlebell swings, 100 step ups, 10 push ups, 15 burpees, 25 situps x 3
500m row, 20 push ups x 4.
Rooted.
Saturday
600m run, 10 leg ups, 10 burpees, 10 dips x 5.
Rooted.
