Did some lifting today:
-Incline bench press
-Cable rows
-Dumbbell shrugs
-Single arm dumbbell preacher curls
-Dips
-Leg curls
-Weighted calf raises
Printable View
Did some lifting today:
-Incline bench press
-Cable rows
-Dumbbell shrugs
-Single arm dumbbell preacher curls
-Dips
-Leg curls
-Weighted calf raises
Did some yard workout today- two of us moved two entire pallets of cut rock from the street to the back yard!
Around a mile run today working on cadence. Most of the run was at 170 steps per minute, working for 180.
First Workout Of The Year
-3x10 Military Press
-4x12 Wide Pulldowns
-3x12 Concentration Curls
-2x10 Front Squat
-2x10 Back Squat
-3x6 Deadlift
Have a great year in 2016, gents. :chapeau
My wife and I joined a CrossFit Box last year. At 63 I'm the senior there. I had never been to a gym in my life, but these days I can't imagine not going 3 or 4 times a week.
For the first workout of the year I'll be partnering up with 2 others to share the fun. 2016 reps total!
The first WOD of 2016..
150 Push Ups
150 KBS (55/35)
150 Wall Balls(20/14)
400 Single Unders (200 Double Unders)
106 Pull Ups
150 Squats
110 Box Jumps (24/20)
200m Partner Carry (all members run but 1 is being carried at all times. Switch anytime)
600 secs of Weighted Planks (45/35 plate on back)
FYI: 2016 reps total!
I hate wall balls !
Still trying to work off the punishment for the holiday food overload. Here goes....
-20 minutes on the punching bag
-3x25 leg lifts
-3x25 sit-ups
-25 minutes on the treadmill
Been away for the past 3 days at a farm owned by a group of mates.
Managed to get it some riding and trail running. Not too much distance as the gradients are rather high, so it was a question of climbing for 3 - 4 km and then bombing down back to the start.
Here's a view of the profile.
Attachment 223458
Most of the runs / rides are like this on handbuilt singletrack.
Another tempo run today, 1.5 mile at 170 steps per minute.
Have been offline through the holidays, but kept up my training program. Finished off my mile-a-day challenge new years day, which was harder than expected. A mile doesn't seem like that much to run, but when you have to do it EVERY day for 5 weeks, it's quite the grind.
Also had an epic moment just before Christmas, every 6 months we do a 6k across all the cities so everyone can compare, race people youve met on travels, etc, etc. My first 6k in June was 38:08 or 6:12/km, 6 months later I did it in 30:38 or 5:10/km. I was verrrrry happy with that progress.
And then on Christmas day I went and worked out in a onesie while my brother was dressed like a godzilla, then afterwards, there was some rum and someone brought out a few reindeer. Y'know, fairly standard friday morning.