Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

The only easy day was yesterday

Options
1…79111213

Comments

  • Options
    #242
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    1000m row - 4min

    Lower mobility

    Squat
    1x10 20kg
    1x5 50kg
    1x3 90kg
    2x3 100kg
    1x3 102.5kg

    4x
    300m farmers walk w/ 40kg
    30 squats
    15 knees to elbow


  • Options
    #243
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    8km recovery jog - 44.55

    Avg HR - 132

    Avg Pace - 5.32


  • Options
    #244
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Week|Run|Distance|Strength|Other|
    1|5|35km|1|1 x cycle
    2|5|46km|2|1 x core
    3|5|40km|1|1 x core
    4|3|24km|3|2 x core
    5|4|37km|2|2 x core
    6|4|32km|3|1 x core
    7|3|20km|3|1 x core
    8|1|8km|4|


    Week 9 plan

    5x run
    4x crossfit


  • Options
    #245
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    Deadlift
    1x10 60kg
    1x5 90kg
    1x4 100kg
    1x4 115kg
    2x3 125kg

    4x8 ring dips

    5x
    5 Hand release pushups
    10 70kg deadlifts
    35 double unders


  • Options
    #246
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km easy run - 31.59

    Avg HR - 145

    Avg Pace - 4.33


  • Advertisement
  • Options
    #247
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    3x6 30kg split squats
    3x5 HSPU

    4x
    8 60kg clean & push press
    400m run

    Time 14.05


  • Options
    #248
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    3min row

    10x10 60kg Front squat

    Wallball box jump ladder 10,9,8...
    20lb ball
    24" box

    Time 6.05


  • Options
    #249
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    Power clean
    4x2 40kg
    4x2 50kg
    2x2 60kg

    5x
    10 HR pushups
    20 24kg KB swings
    30 DUs

    Time 12.15


  • Options
    #250
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Crossfit

    3x2.2.2 split jerk
    40,50,60kg

    6x
    15 24" box jumps
    12 50kg push press
    9 toes to bar

    Time 18mins


  • Options
    #251
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Week|Run|Distance|Strength|Other|
    1|5|35km|1|1 x cycle
    2|5|46km|2|1 x core
    3|5|40km|1|1 x core
    4|3|24km|3|2 x core
    5|4|37km|2|2 x core
    6|4|32km|3|1 x core
    7|3|20km|3|1 x core
    8|1|8km|4|
    9|2|10km|5|1x rugby match


    Week 10 plan

    4x run
    4x crossfit


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


    10x10 60kg front squat

    3x10 pullup
    3x10 toes to bar

    Lots of shoulder mobility work


  • Options
    #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


  • Options
    #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


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


    Crossfit

    150 20lbs 10' wall balls
    60 DU

    Time: 12mins


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


    12km easy run - 1.05

    Avg HR - 128

    Avg Pace - 5.17


  • Options
    #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


  • Options
    #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


  • Options
    #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


  • Options
    #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


  • Options
    #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


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


    104km cycle - 3.45

    Avg HR - 124

    Avg Speed - 28km/h


  • Options
    #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


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


    7km easy run - 33min

    Avg HR - 136

    Avg Pace - 4.42


  • Options
    #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


  • Options
    #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.


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


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


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


    6km pace run - 27.00

    Avg HR - 148

    Avg pace - 4.30


  • Options
    #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


  • Options
    #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


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


    5km pace run - 21.48

    Avg HR - 150

    Avg Pace - 4.21


Advertisement