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The only easy day was yesterday

123468

Comments

  • #252
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    10x10 60kg front squat

    3x10 pullup
    3x10 toes to bar

    Lots of shoulder mobility work


  • #253
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    Deadlift
    1x6 60kg
    3x6 100kg
    1x6 110kg

    4x10 ring rows

    "Helen"
    3x
    400m run
    21 24kg KB swings
    12 pullups

    Time 10.35


  • #254
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Snatch
    2x2.2.2 30kg
    2x2.2.2 40kg

    21-15-9
    50kg Power Clean
    24" boxjump

    Time: 5.50


  • #255
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    150 20lbs 10' wall balls
    60 DU

    Time: 12mins


  • #256
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    12km easy run - 1.05

    Avg HR - 128

    Avg Pace - 5.17


  • #257
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km tempo run - 20.35

    Avg HR - 155

    Avg pace - 4.06

    3x8 pullups
    3x20 scap pushups


  • #258
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    Squats
    1x10 20kg
    1x6 60kg
    3x6 90kg

    4x15 ring pushups

    12 OH squats w/30kg
    100 DU
    9 OH Squat
    75 DU
    6 OH Squat
    50 DU
    3 OH Squat
    25 DU

    Time: 12min


  • #259
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    5x3 50kg power clean
    Shoulder mobility

    2min cal row - 48
    2min 24kg KB swing - 52
    2min burpee - 39
    2min situp - 59
    2min cal row - 45

    2min rest between sets


  • #260
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    5x10 60kg Deadlift
    5x10 30kg Military press

    5x
    2 wall climbs
    6 toes to bar
    8 32kg KB swing

    7min


  • #261
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Sun

    Rugby match

    Mon

    30km easy cycle - 1.03

    Avg HR - 132

    Avg Speed - 28.5km/h


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  • #262
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    104km cycle - 3.45

    Avg HR - 124

    Avg Speed - 28km/h


  • #263
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    narwog81 wrote: »
    H1 2012 goals

    Stay above 80kg BW

    100kg Bench100kg 31/3
    160kg Deadlift
    130kg Squat
    80kg Mil press

    sub 11.45 2 mile
    sub 19.30 5km 18.35 25/2
    sub 40.00 10km
    sub 1.35 Half marathon

    Bench Press
    1x10 20kg
    1x6 50kg
    1x4 70kg
    1x3 80kg
    1x2 90kg
    1x1 100kg


  • #264
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km easy run - 33min

    Avg HR - 136

    Avg Pace - 4.42


  • #265
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    Military press
    1x3 40kg
    1x2 50kg
    1x1 60kg
    1x1 65kg
    1x1 70kg
    1xF 72.5kg

    7mins
    7 24" Box jumps
    7 burpees
    7 24kg KB swings

    7 rounds


  • #266
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    Clean + Jerk
    1x5 30kg
    1x4 40kg
    1x3 50kg
    1x2 60kg
    1x2 70kg
    1x1 75kg

    'Sage'
    2x
    20 40kg thrusters
    20 pullups
    20 burpees

    Time 12.50


    This was painful. First round done in 4.50, 8mins for round 2!
    Rx on thrusters was 60kg but haven't really done them so opted for 40kg, wise decision as it turned out.

    Split the thrusters 4x5. Tried the same with the pullups but ended up doing doubles by the end of the 2nd set. Burpees were burpees.

    Tough workout.


  • #267
    Kentish
    Registered Users Posts: 68 ✭✭Kentish


    lad your flying it. Keep it up!! U must be ripped :)


  • #268
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km pace run - 27.00

    Avg HR - 148

    Avg pace - 4.30


  • #269
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    500m row

    Lower mobility

    Squat
    1x10 20kg
    1x5 65kg
    1x3 95kg
    1x1 110kg
    1x1 120kg
    1x1 130kg

    5x5 50kg military press

    3x10 ring pushups
    3x10 TTB
    3x10 BW dips
    narwog81 wrote: »
    H1 2012 goals

    Stay above 80kg BW

    100kg Bench 100kg 31/3
    160kg Deadlift
    130kg Squat 130kg 9/4
    80kg Mil press

    sub 11.45 2 mile
    sub 19.30 5km 18.35 25/2
    sub 40.00 10km
    sub 1.35 Half marathon


  • #270
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    Deadlift
    1x5 60kg
    2x5 100kg
    2x5 110kg

    4x5 HSPU

    3x

    45secs work 15 sec rest

    32kg KB swings
    Burpees
    40kg Push press

    116 reps


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  • #271
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km pace run - 21.48

    Avg HR - 150

    Avg Pace - 4.21


  • #272
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    10km race - 39.44 PB

    Avg HR - 172

    Avg Pace - 3.58


    Happy with this as I havent been doing much running since i started crossfit. 10 sec PB but I'm 7 years older and about 12kgs heavier than the last time i ran sub 40!

    Aimed to hold a 3.55 km split and was pretty much spot on but flagged on a hillly section of the course from 7-9km and ran a 4.15 and 4.09 so put me under a bit of pressure to go sub 40. Final km ran in 3.56.
    narwog81 wrote: »
    H1 2012 goals

    Stay above 80kg BW

    100kg Bench 100kg 31/3
    160kg Deadlift
    130kg Squat 130kg 9/4
    80kg Mil press

    sub 11.45 2 mile
    sub 19.30 5km 18.35 25/2
    sub 40.00 10km 39.44 15/4
    sub 1.35 Half marathon


  • #273
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    GAA match


  • #274
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    4x7 47.5kg Military press

    5x
    10 60kg Deadlift
    10 24" Boxjump
    10 TTB
    400m run

    Time 16.45


  • #275
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km pace run - 20.58

    Avg HR- 157

    Avg Pace - 4.11


  • #276
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Squats
    1x10 20kg
    1x8 60kg
    3x5 100kg

    3x8 strict pullups

    Bench
    1x10 20kg
    1x10 50kg
    3x8 70kg

    3x10 TTB

    3x50 32kg DB Stepups
    3x15 BW Dips


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  • #277
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    1000m row

    Deadlift
    1x8 60kg
    1x6 100kg
    3x5 115kg

    Military Press
    1x10 20kg
    5x5 52.5kg

    3x10 CTB Chinups
    3x8 32kg split squats
    3x15 BW ring pushups


  • #278
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    12km pace run - 52.15

    Avg HR - 156

    Avg Pace - 4.21


  • #279
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    Power clean
    2x4 40kg
    1x4 50kg
    1x4 60kg

    15-12-9
    50kg power cleans
    24" box jumps
    Burpees

    Time 7.20


  • #280
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    500m row

    2x5 43kg front squat
    2x5 43kg push press

    "Fran work up"

    3x
    21 hard pulls (rower)
    7 43kg thruster
    7 pullups

    3x
    15 hard pulls
    5 55kg thruster
    5 pullups

    3x
    9 hard pulls
    3 60kg thrusters
    3 pullups


  • #281
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7.7km hill race - 49.20

    Avg HR - 156

    Avg Pace - 6.36


    Horrific weather for this.

    Next time: leggings, gloves, start near the front.


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  • #282
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Squat
    1x10 20kg
    1x8 60kg
    3x5 105kg

    Bench
    1x10 20kg
    1x10 50kg
    3x8 72.5kg

    3x10 TTB
    3x12 BW Dips


  • #283
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    1000m row

    Military Press
    1x8 20kg
    5x5 55kg

    3x10 TTB

    Deadlift
    1x8 60kg
    3x5 120kg

    3x15 BW ring pushups

    3x10 32kg split squats
    3x10 CTB chinups


  • #284
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    500m row

    4x20 32kg walking lunges

    For time:
    500m row
    21 45kg push press
    21 TTB
    400m run
    15 45kg push press
    15 TTB
    500m row
    9 45kg push press
    9 TTB
    400m run

    Time: 12.57


  • #285
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    8km pace run - 36.10

    Avg HR - 159

    Avg Pace - 4.31


  • #286
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    105 burpees in 7mins


  • #287
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    21-15-9
    45kg thrusters
    24kg KB swings

    Time 5.40


  • #288
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    1x20 60kg squats

    4x3 strict pullups + max kipping

    10,6,3,2

    4x350m run w/ 60sec rest


  • #289
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km recovery run - 26.30

    Avg HR - 129

    Avg Pace - 5.21


  • #290
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    400m run
    5x
    3 burpees
    10 pushups
    15 squats

    400m run

    5x
    3 burpees
    10 pushups
    15 squats

    400m run


  • #291
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    2x
    15 med ball cleans
    10 pass throughs
    10 TTB
    25 DU

    Diane
    21-15-9
    90kg Deadlift
    HSPU

    Time: 11.30


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  • #292
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    2x
    15 box jumps
    10 pass throughs
    10 Plyo pushups
    10 squats

    AMRAP 18mins

    21 24kg KB swings
    21 pullups
    21 DU

    4+21 (jumping pullups after first set)


  • #293
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    Crossfit

    2x
    10 pullups
    10 dips
    10 OH Squats
    10 passthroughs
    10 situps

    Cleans
    5x3
    1x 50kg
    2x 60kg
    2x 70kg

    5 RFT
    20 20lb wall balls
    400m run

    Time: 14.40


  • #294
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Tabata pushups

    Tabata squats

    Tabata burpees


    No idea of reps


  • #295
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    21-18-15-12-9-6-3

    Burpees
    24kg KB swings
    BW Dips

    Time: 15.50


  • #296
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    1 hr 15 run

    Avg HR - 135


  • #297
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km easy run - 38.28

    Avg HR - 130

    Avg Pace - 5.29


  • #298
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km tempo run - 20.50

    Avg HR - 152

    Avg Pace - 4.09

    PM

    1000m row

    Bench
    1x10 20kg
    1x10 50kg
    3x8 75kg

    3x5 50kg front squat

    3x10 BW pullups


  • #299
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km easy run - 27.24

    Avg HR - 143

    Avg Pace - 4.33


  • #300
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Military press
    1x10 20kg
    3x5 57.5kg

    Deadlift
    1x8 60kg
    1x6 100kg
    3x5 125kg

    3x40 pushups
    3x30 squats
    3x15 dips
    3x50 situps
    3x10 ring rows
    3x5 pullups


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  • #301
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km pace run - 26.41

    Avg HR - 156

    Avg Pace - 4.26

    Pm

    10x
    5 pullups
    10 pushups
    15 squats

    Time: 9.44


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