Today's Workout Thread

[Firefighter2]

-Benchpress
-Chin-ups
-Military Press
-Preacher Curls
-Dumbbell Chest Fly's
-Leg Press
-Weighted Calf Raises

[MickR]

A 30km ride before work this morning.

I've built up a good base and now its time to start increasing the mileage and intensity over the next couple of months.

I was going to come out with something smart like "30 kay! Is that all?!?! I could do that in me sleep!" But then I see you live in Jo'burg, and if that place is anything like what I've been told about, that's probably like a full on sprint the whole way. :P

All just jokes of course. Well done Thug. Keep up the good work.


Mick

[Thug]

I was going to come out with something smart like "30 kay! Is that all?!?! I could do that in me sleep!" But then I see you live in Jo'burg, and if that place is anything like what I've been told about, that's probably like a full on sprint the whole way. :P

All just jokes of course. Well done Thug. Keep up the good work.


Mick

Some of the rides are like that....hell for leather from the word go. Fortunately, I rode by myself at a pace more befitting my age

[neehooya]

Crossfit 2011 Regional Event workout. Capped at 30".
Finished it in 17:36.

Row 20cal
30x BURPEES
40x Two arm dumbbell ground to overhead @35lbs
50x Toes to Bar
100ft Overhead walking lunge @45lbs
150ft sprint

[Thug]

Last nights ride of 46km was a hard workout.
15 PR's on Strava

[neehooya]

Today was another good one, it didn't look too hard on paper but once you started doing it... That was a different story.
It started with 10" EMOM
EVEN: 3 Postition Press @85lbs (1xstrict,2xpush,3xjerk)
ODD: 7xBurpees jump to 6" target.

Then: 15" AMRAP
5xPull ups
10xRing Dips
15xWall Balls@20lbs
20xRussian Kettle Bell Swings @53lbs
(Finished 5 rounds)

[MickR]

A 20km ride today. Nothing much. The first 2kms took a while because I was following my girls to school. It took them 20 minutes to cover 2kay! I can see I need to get the whip out for them! The next 18kay was done at a flat sprint (in cycling terms). I have to admit even that was a little slower than I would usually do it, but then I would usually being riding at 0500 when it was a little cooler, and not 0800 with the sun beating down at 32c and the humidity at 70%.
I should do more later day riding I think. I need to toughen up a bit obviously.


Mick

[Thug]

I joined 6 other mates for a long training ride and ended up doing 130km on my singlespeed.

They are all training for a 9 day stage race called Joburg 2 C which takes place in April. Total distance of 910km's

[Firefighter2]

-Incline Benchpress
-Barbell Rows
-Barbell Shrugs
-Single Arm Preacher Curls
-Tricep Pushdowns
-Leg Curls

[Thug]

A easy 23km recovery ride this morning.
Total mileage for the week was 230km.