Workout of the Day:
“Hop, Skip, and Jump”
As Many Rounds as Possible in 20 Minutes of:
25 Single Unders
10 Broad Jumps (Jump 6 feet horizontally)
5 Burpees
Post rounds completed to comments. Compare to May 9th
Rob showing it’s not just important to train hard, you have to look slick too!
Dan squats 100Kg x 3
Rob squats 130Kg x 3
Last time The Batman and I did this workout I remember that it was pretty much 20 minutes of consistent effort, there was little resting, more of an endurance workout. Be interesting this time around.
How’s it going in Ireland lads?
Every week we have to read loads of boring journals to keep up with new developments for college. Usually a lot of pointless twaddle but this week, one of them had something that’ll be of interest to all you CF-ers. Basically, a big study was published during the week which shows that a low-carb diet is far superior to a low-fat diet in terms of net weight loss. You can read it yourself at the link below. What’s interesting is that the low-carbers had almost twice the net weight loss of the other group. This is old news to most of you, but it’s interesting in that this is the first time it’s been officially recognised by the medical/nutritional establishment, at least in the biggest and most well respected medical journal going.
Anyway if you want to see for yourself, check it out.
http://content.nejm.org/cgi/content/full/359/3/229
As for me, I’m off to try and take a run at the PopeMobile. See if I make the news!
For flatmate-related reasons I did an old workout, “The Bear”, today, which I previously missed as RX’d.
AMRAP 20 Mins
5 suitcase deadlifts
5 clean & press (one movement)
5 overhead squats
5 push presses
5 front squats
With 16kg kettlebell. Alternating arms each round.
13 rounds + 5 suitcase deads, 1 clean and press.
Difficult to keep from slipping into shooting the knees forward on the overhead squats because the kettbell is harder to stabilise overhead than a bar held in two arms, even though it’s lighter.
I aimed for Kyle’s previous score of 13 rounds … He’s practically my walking benchmark.
8 rounds complete, was absolutely dying by the end. Thing about the diet lark is I don’t want to lose weight, I’d much rather put on a few pounds of muscle really
Thing about the Zone lark is you’d probably gain a bit of muscle on it initially Eoghan, as the chances are if you don’t pay too much attention to your diet you’re not getting enough protein.
Shoulder press
3-3-3-3-3(f)
Approx 50kg (not sure what weight the small bar I used is)
Here are yesterdays scores.
Amy 10 rounds
Robbie 12 rounds (25 skips)
Shane O 10 rounds 10 skips
Scott 9 rounds 3 burpees
Shane 15 rounds 1 burpee
Also just wanted to say really good work from everyone yesterday. The competetive athmesphere and work rate was realy good, and a great effort displayed by all.
Also big thanks to robbie for allowing us to use him as a 6ft marker for are jumps would have been not as precise if he was not there.
Hmmm, I tried that bear thing as well. 11 rounds and + 5 deads. 15-16kg dumbbell. I don’t think I’ve messed with dumbbells before Rough stuff!
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