Your last session/workout!

[Biggles]

Today's preaching at the bar:

A1) Deadlift @ 2 x BW - 8,8,8
75s Rest
A2) Single Knee Overhead Barbell Press (alternating knee) 50 x 8,8,8
75s Rest: 3 Rounds

B1) SL Kettlebell Romanian Deadlift 25kg x 12,12,12
75s Rest
B2) Single Arm DB Push Press 20kg x 10,10,10
75s Rest: 3 Rounds

C1) Press Up Weighted 10kg x 20,20,20
0s Rest
C2) 10kg Slam Balls x 20,20,20
0s Rest
C3) Fixed Feet Sit Ups x 25,25,25
0s Rest
C4) Toes to bar x 10,10,10
0s Rest
C5) Banded High to Low Woodchop (explosive) x 20,20,20

 

[St.Michael]

Played football for two hours on Saturday for the first time in years, the blood blisters on my feet are looking good too .

 

[thirdtry]

10 Miler with a mate into the Arctic Wind haha.

Was going to do a circuit later but I'll knock that on the head and shift it to a double cheeky one tomorrow, yesterday's GrizzPhys one looks quite naughty. Going to do another ROMWOD mobility session this evening.

 

[mace]

A, Pull up cluster like sets: 8 -10-15 seconds shake off then jumping back again to do 4 more then 3 minutes rest and same set: 8 + 4 then 3 minutes rest and final set was 7 + 5.

B, 5 rounds for time:
30 air squats
25 mountain climbers (knees touching outside of the elbow)
20 bridge + 12 kg slam ball press to pullover (lying on your back, knees bent close to bum, push your hips up and squeeze the glutes = bridge pose. In that position press a slam ball (or whatever you have) towards the ceiling like a decline bench press then pull it over your head with straight arms touching the ground. That is one rep. Hips stay up the whole time.
15 push ups (varied each round: normal, wide, diamond, left/right hand elevated on slam ball)
10 burpee to power slams (without push up, just jumping straight back, hands on the slam ball, then jump back, grab it, snatch it overhead then slam it into the ground).
5 alligator rolls (rolling left and right is 1 rep)
Time: 23:55

C, Forearm prehab (3x20: extension, flexion, pronation, supination, radial and ulnar deviation with light weight)

 

[Duracell Bunny]

AM:
Core circuit. 3x rounds:
50 sit ups
70 flutter kicks
12 hanging knees to chest/hanging oblique crunch (4 each)
6x 5m bear crawl (3 forwards, 3 backwards)
20 glute bridge
90sec plank

PM:
Half marathon in Zone 2 - roughly 9:48m/m. A ‘delightful’ run enjoying the sun/wind/snow/hail...

 

[KatnissEverdeen]

Did Sam logans fitness ab workout on my active rest day

 

[mace]

Late morning fasted:
5.66 km fartlek run with occasional walks and stops (32:52) due to 2 nasty hill section. The last one was a 270 meters long 10.4% slope in 1:07. Peaked at 684 watts of power. A piece of me died on that one.

 

[thirdtry]

3 Mile Fartlek to warm up

40-35-30-25-20-15-10
- Deficit Press-Ups
- Butterfly Sit-Ups/Leg Raises (alternate each set)
- KB Swings @16kg
- Squats


Planning to double tap today so this evening will be:
- 12 Pull-Ups
- 4 mile easy run
- 12 Pull-Ups
- Tabata Alternate KB Snatches
- 12 Pull-Ups
- Tabata Lunges @20kg Sandbag
- 12 Pull-Ups

 

[mace]

40-35-30-25-20-15-10

I will use this for the afternoon workout’s scheme with these exercises:
- air squat
- v-sit ups
- lunges
- double unders (haven’t done any in ages so it’s going to be interesting)
Just so it’s clear for everyone who doesn’t know CF well: you do 40 reps of each of the exercises first, then 35 reps of each... until 10 of each then curl up and wee.

- 12 Pull-Ups
- 4 mile easy run
- 12 Pull-Ups
- Tabata Alternate KB Snatches
- 12 Pull-Ups
- Tabata Lunges @20kg Sandbag
- 12 Pull-Ups

I will steal this one and change it for Friday:
4 rounds for time
12 pull ups (8+4 clusters probably)
1 mile run (800 m easy, 800 m hard)
Tip for anyone who doesn’t have a pull up bar: find a scaffolding, do your pull ups. Head out for an easy 800 m run then turn back and 800m max effort. Rinse and repeat for 4 times.

 

[gumpo]

30 minute circuit:
30 second sprint
10 push ups
10 rows
10kb swing

done in a 2 minute cycle so rest was dictated by how quick I got it done each set

 

[KatnissEverdeen]

Has anyone got a good website recommendations for gym weights

 

[gumpo]

At the moment they are pretty hard to get ahold of. May change with gyms reopening.

 

[thirdtry]

Has anyone got a good website recommendations for gym weights

Personally I'd save your money. They cost MEGA bucks, like £300 for an OLY bar. Gyms reopen in less than a week and even the more expensive ones you could get a whole year membership for the cost of one bar.

That said, sometimes you pick up a bargain on Facebook marketplace. Usually some rusty old stuff that someone's found in their shed and wants rid of. Just be sensible with what bars you buy because cheap bars snapping under tension are no joke.

Only reason I have some weights is because an old mate wanted rid of his for free, the sandbag was a find in Aldi, and the Kettlebell is just on loan from the gym until next week.

 

[User1234]

There is a northern Irish CrossFit company called blk box who are pretty decent but I’m in Ireland so there may be better ones in the UK

 

[KatnissEverdeen]

Personally I'd save your money. They cost MEGA bucks, like £300 for an OLY bar. Gyms reopen in less than a week and even the more expensive ones you could get a whole year membership for the cost of one bar.

That said, sometimes you pick up a bargain on Facebook marketplace. Usually some rusty old stuff that someone's found in their shed and wants rid of. Just be sensible with what bars you buy because cheap bars snapping under tension are no joke.

Only reason I have some weights is because an old mate wanted rid of his for free, the sandbag was a find in Aldi, and the Kettlebell is just on loan from the gym until next week.

Are dumbbells the same?

 

[mace]

Has anyone got a good website recommendations for gym weights

My old garage gym was built from Strengthshop UK (https://www.strengthshop.co.uk/) stock. That’s how you spend your student maintenance loan well! Hahaha
Have you not considered buying a kettlebell?

 

[mace]

There is a northern Irish CrossFit company called blk box who are pretty decent but I’m in Ireland so there may be better ones in the UK

I had a set of their kettlebells! Really good smooth cast iron handles.

 

[mace]

@KatnissEverdeen I wouldn’t buy anything to be honest, especially since Covid prices are crazy. Gyms are great!

 

[KatnissEverdeen]

My old garage gym was built from Strengthshop UK (https://www.strengthshop.co.uk/) stock. That’s how you spend your student maintenance loan well! Hahaha
Have you not considered buying a kettlebell?

I have kettlebells 2x 6kg and one 12kg those were the only ones available unfortunately.

 

[mace]

I have kettlebells 2x 6kg and one 12kg those were the only ones available unfortunately.

That’s awesome! Master the movements really well and you are sorted until you need a bigger one.