Today's Workout Thread

[Leatherstockiings]

Yesterday I did a ten mile road run. The run was practice for a half marathon I'm doing late in the month.

[eddy79]

Dead lift 150kg x7 x5 @1min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 47.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating

Made reps on pulldowns will up weight next week

[captainhx]

Sea swimming

Monday


Today

[Thug]

My 57km road ride on Sunday turned into 62km as I did a lot fetching on the steeper climbs.
Tonight I'll do a late entry for an 8km trail run at one of the local golf courses.
Thursday will be hills on the CX bike
Friday - normal group ride
Saturday - coffee shop 13km run
Sunday - +- 50km off road singlespeed ride testing out the choice of rear cog for Swaziland next week.

[eddy79]

My boys getting better at riding now so time to do some together. Told him once he was decent I would get a bike to go riding and skate parks etc with him. Not sure who is going to have more fun. Feels very natural being on a bmx again.

[Thug]

My boys getting better at riding now so time to do some together. Told him once he was decent I would get a bike to go riding and skate parks etc with him. Not sure who is going to have more fun. Feels very natural being on a bmx again.

I just gave away my son's bmx to a mates nephew who'd make far better use of it than the spiders in my garage.


I didn't do the trail run last night but still went out on the road and ran 8.6km
My alarm clock this morning though was reset, I needed my beauty sleep.

[neehooya]

My boys getting better at riding now so time to do some together. Told him once he was decent I would get a bike to go riding and skate parks etc with him. Not sure who is going to have more fun. Feels very natural being on a bmx again.

This is GREAT congrats!
My kiddos are smaller but they are still enjoying a quality time with Papa on a dirt.
This past Sunday we were exploring local dirt trails and ended up at Farmer's market. To ride with them I'm using a McRide Seat (a guy from Canada, started this project on Kickstarter) the seat is awesome.
It teaches kids how to balance and they see everything first hand.
Cheers.

[neehooya]

It's been a while since I posted here on this thread but
I've been following you guys closely though.
I'm still doing CF regularly and the workouts/WODS are somehow repetitive but yesterday was something new. A combo WOD (hence the name "3's Company").
Check it out, my quads will be sore for sure.

[eddy79]

Upped weight for squats, leg extensions and pushdowns.

Back squats 120 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 55 x 10 @1min
Single leg curls 30 x10 x5 @1min

Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 32.5kg x10 x5 @1min
Pushdowns 60 x 10 x5 @1min

Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min

[Thug]

The usual Friday 28km bike ride.