Today's Workout Thread

[Leatherstockiings]

I placed in my age group at a 5k Saturday morning. Yesterday I went for a six mile trail run after a couple hours of trail maintenance. The woods were fantastic. I had a cold or flu last week so I scaled the exercise back and didn't do any strength work. I'm looking forward to getting back in the routine this week.

[Thug]

I placed in my age group at a 5k Saturday morning. ......

Well done!!

[Thug]

Just completed a 3 day stage race in Swaziland with a good mate which we rode on Singlespeeds.

Colin bonked just after the water point on day 1 and I ended up pushing his bike up 2 of the biggest climbs of the day. He retired at the top of the last climb and ended up on a drip back at the finish. Fortunately he recovered sufficiently to start day 2 and we then had 2 good days although he wasn't 100%.

Total distance was 180.3km with an accumulated ascent of 5 064m

[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 50 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating

[neehooya]

I placed in my age group at a 5k Saturday morning. Yesterday I went for a six mile trail run after a couple hours of trail maintenance. The woods were fantastic. I had a cold or flu last week so I scaled the exercise back and didn't do any strength work. I'm looking forward to getting back in the routine this week.

Congrats! Nicely done, especially after coming down with cold.

[neehooya]

Just completed a 3 day stage race in Swaziland with a good mate which we rode on Singlespeeds.

Colin bonked just after the water point on day 1 and I ended up pushing his bike up 2 of the biggest climbs of the day. He retired at the top of the last climb and ended up on a drip back at the finish. Fortunately he recovered sufficiently to start day 2 and we then had 2 good days although he wasn't 100%.

Total distance was 180.3km with an accumulated ascent of 5 064m

Singlespeed all the way! Nicely done!

[neehooya]

Today's WOD was sooooooo mental! Weight wasn't an issue at all. My head was screwing with me and for sure wasn't motivated to continue the WOD but I powered through and finished.
3 Rounds For Time (Chris Kyle Hero WOD)
40 KB Swings @ 55lbs
40 Box Jumps
40 Thrusters @65lbs
40 Elevated Push-ups (used 24" box)

[eddy79]

Only time for legs today so will need to do arms tomorrow

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

[eddy79]

Arms done today
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

Made reps on dips, pushdowns and hammer curls. Will have see if it was the day between working out and if I can get next week

[Thug]

A 12km run this morning with the coffee crew.