If the bar ain't bending...

Magic Eight Ball

Crossfit 'Michael'

500m run
50 sit ups
50 back extensions
x 3 rounds
Time: 21:54

Cleans practice

Empty oly bar - 20reps

30kgs - 10reps

40kgs - 5reps
40kgs - 5reps

50kgs - 5reps
50kgs - 5reps
50kgs - 5reps
50kgs - 5reps

60kgs - 3reps

Empty oly bar - 20reps

Today was a total washout.
I thought I was feeling alot better until about 5 seconds into the metcon when I started coughing. The feeling of total **** quickly followed!

I might as well have been walking through that metcon, and my time is evidence enough.

I practiced my clean technique for the rest of the workout. I only managed to take it to 60kgs! :mad:

I hate being sick and weak. I'd throw my toys outta the pram but I'm probably not even strong enough to do that!

itsallaboutheL

Trevor Coulahan wrote: »

I only managed to take it to 60kgs! :mad:

Nothing wrong with that, you're much better off taking the time to get your form down before pushing the weight up.

Otherwise you end up stuck on 100kg for 2 years :pac:

Magic Eight Ball

10mins of Cindy.
5 pull ups
10 press ups
15 squats

- 11 rounds.

20 minute jog & practiced overhead squats. (Which happen to be incredibly hard)

Was really happy I managed 11 rounds in 10 minutes on Cindy as I'm still not feeling 100%. Pull ups became a bit of a nightmare towards the end.

If I don't lift something heavy soon.. :rolleyes:

Magic Eight Ball

Trap Bar Deadlift
100kgs - 5reps
110kgs - 5reps
120kgs - 5reps
130kgs - 5reps
135kgs - 5reps

140kgs - 1rep
150kgs - 1rep

Inverted Rows
10reps x 5sets

Wall Balls
20reps x 4sets (8kg ball)

Weighted Push-ups
15kgs - 8reps
17.5kgs - 8reps
25kgs - 8reps
30kgs - 8reps

BW - 10reps(drop set)

One Arm Press
20kgs - 8reps
20kgs - 8reps
22.5kgs - 8reps
22.5kgs - 8reps

Tricep Pull downs
15reps (with resistance band) x 4sets

Double Unders
- About 50

Starting to feel abit more normal. One arm presses were pathetic, shoulders fried today!
I want my numbers back up dammit. :rolleyes:

G86

Take it easy...when you're sick you're sick.

Although, when you're feeling better I'd like to direct you to Cardio's thread.... 175kg - now I'm not one for competitiveness (cough, cough) but I believe it's time to sort it out Trev

cardio,shoot me

haha well ill be able to show him up in person soon, think im joining raw next week after i order my supps

Magic Eight Ball

cardio,shoot me wrote: »

haha well ill be able to show him up in person soon, think im joining raw next week after i order my supps

They've even got bumper plates in RAW now! :pac:

cardio,shoot me

omg, i really need to learn how to power clean!

Magic Eight Ball

45kg Push Press & Pull-ups
21 - 18 - 15 - 12 - 9 - 6 - 3

Chin-ups(bw)
5 x 5

500m Row x 3

Worse week ever.:rolleyes:

Magic Eight Ball

Elevated split squats
15kgs (per hand) 8reps (per leg)
15kgs (per hand) 8reps (per leg)
15kgs (per hand) 8reps (per leg)
17.5kgs (per hand) 8reps (per leg)

Renegade rows
15kgs - 8reps
15kgs - 8reps
15kgs - 8reps
17.5kgs - 8reps

Dips
15kgs - 5reps
20kgs - 5reps
25kgs - 5reps
25kgs - 5reps
30kgs - 5reps

Back extensions
8reps per leg x 5sets

Knees to elbows
15reps x 4sets

Lean away lateral raises
10kgs - 12reps x 4sets

Crunches
100reps

Numbers much better but still not back to normal.
Felt pretty strong on the aul Parallel bars, wouldn't have minded doing some single dips for max weight but hadn't the time.

Lateral raises still feel weak.

Magic Eight Ball

Bench Press (60kgs) & Deadlift (100kgs)
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Bench Press
50kgs - 5reps (drop set)
50kgs - 5reps (drop set)
50kgs - 5reps (drop set)
(all done with 5 second pauses at the bottom)

Deadlift
60kgs - 5reps (drop set)
60kgs - 5reps (drop set)
60kgs - 5reps (drop set)

Reverse Crunches
20reps (7kgs) x 3 sets
(Did elevated push-ups between sets to keep the aul heart rate up)

500m Row x 3

Another workout taken from Transform.
It was suppose to be bodyweight bench presses but that wasn't happening after yesterdays workout.
Man I highly recommend this workout, it was mad fun + kicks the **** outta ya towards the end.
Gonna do it again with bodyweight bench.

cardio,shoot me

Trevor Coulahan wrote: »

Bench Press

(all done with 5 second pauses at the bottom

THIEF!!!!!!!!!!!!!!

Magic Eight Ball

cardio,shoot me wrote: »

THIEF!!!!!!!!!!!!!!

You just reminded me of rack benching is all haha. :pac:

I tell ya what, those pauses are killers alright.

cardio,shoot me

yea, 5 seconds never felt so long! especially after a tough workout like

cardio,shoot me

https://www.youtube.com/watch?v=5nxXbCz1SAM

this song is so epic, and Ubereems a beast!

Magic Eight Ball

7 Burpees + 7 Pull-ups
7 rounds for time

Time: 11:03

Pull-ups
5 x 5

20 minute jog (covered about 3.4k)

Ab Roller
20reps x 3sets

I'm annoyed! My time is piss poor on the metcon because I can't kip.
I had to do strict pull ups which knackered me after the 3rd round. grr

+ I suspect my cardio has slipped a little.

Transform

11mins!!! Man get feckin kipping. You need to watch that kipping vid a few times and then spend a whole session just doing it.

you will not always have a good rhythm but it does take time and totally worth it.

You need to relax a little on the way down also and think of using your whole body.

At your weight pull ups with just body weight should be your thing - practice them at the start of some of your workouts or just spend a whole session on them but keep the reps low so you can keep going back to them to try.

Magic Eight Ball

Transform wrote: »

11mins!!! Man get feckin kipping. You need to watch that kipping vid a few times and then spend a whole session just doing it.

you will not always have a good rhythm but it does take time and totally worth it.

You need to relax a little on the way down also and think of using your whole body.

At your weight pull ups with just body weight should be your thing - practice them at the start of some of your workouts or just spend a whole session on them but keep the reps low so you can keep going back to them to try.

I know, it's a joke. I'm gonna download that kipping video to my ipod and watch it in the gym.. while hanging from the bar.

See I reckon I shouldn't do Fran again until I can kip..

Transform

i would agree - its not a big thing and no different to learning any exercise.

when you do learn your lats are going to be quite stiff also

Magic Eight Ball

Trap Bar Deadlift
110kgs - 5reps
120kgs - 5reps
130kgs - 5reps
135kgs - 5reps
140kgs - 5reps

150kgs - 1rep
160kgs - 1rep

Inverted Rows
10reps x 5sets

Wall Balls
20reps x 4sets (8kg ball)

Weighted Push-ups
20kgs - 8reps
25kgs - 8reps
30kgs - 8reps
40kgs - 8reps

One Arm Press
20kgs - 8reps
22.5kgs - 8reps
25kgs - 8reps
25kgs - 8reps

Tricep Pull downs
15reps (with resistance band) x 4sets

Decent enough workout + my weight is back up!! :D

G86

Trevor Coulahan wrote: »

Decent enough workout + my weight is back up!! :D

Just be careful - if you eat any more yogurt you're going to turn into a giant tub of Yoplait!

Magic Eight Ball

G86 wrote: »

Just be careful - if you eat any more yogurt you're going to turn into a giant tub of Yoplait!

Yoplait? Glenisk for the win.

celestial

Trevor Coulahan wrote: »

Yoplait? Glenisk for the win.

YUM!

Magic Eight Ball

celestial wrote: »

YUM!

Ever try em with oatcakes? ..drool..
I usually destroy four 500ml tubs in one sitting!
Well Transform did tell me to get nasty with my food after all. :pac:

Magic Eight Ball

5K Row: 22:03

Hang Cleans (40kgs)
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Decline Reverse Crunches
20reps x 3 sets

A few chins at the end also.

Magic Eight Ball

Elevated split squats
15kgs (per hand) 8reps (per leg)
17.5kgs (per hand) 8reps (per leg)
17.5kgs (per hand) 8reps (per leg)
20kgs (per hand) 8reps (per leg)

Renegade rows
15kgs - 8reps
15kgs - 8reps
15kgs - 8reps
17.5kgs - 8reps

Dips
20kgs - 5reps
25kgs - 5reps
25kgs - 5reps
30kgs - 5reps
35kgs - 5reps

Back extensions
8reps per leg x 5sets

Knees to elbows
15reps x 4sets

Lean away lateral raises
10kgs - 12reps x 4sets

That wasn't a bad workout at all.. considering the amount I drank over the weekend!

Magic Eight Ball

'300 workout'

25 pull ups
50 Body weight deadlifts (75kgs)
50 Press ups
50 Wall balls
50 Box hops
50 Reverse curls
25 Pull ups

20 minute jog (covered about 3.6k)

Took me about 20 minutes give or take to finish that 300 workout, wasn't hard at all.

DamienH

I'm going to have to rob that workout for today, yoink!

Magic Eight Ball

20 Kettle bell swings (20kg) + 500m Sprint
- 5 Rounds.

Cleans Practice..

Clean & Press (40kgs)
10reps x 4sets

Ab Roller
20reps x 3sets

Cleans felt good, think I could defo press 60kgs + with the aid of the squat drive.

Transform

hey man do it in 15mins and tell me its not that hard!!

Good time all the same and you are right even at full pace its not reallllly tough as compared to some workouts.

On the cleans practice your reps are wayy to high - 1-3 reps max otherwise it turns into an endurance exercise.