Workout of the Day:
“Elizabeth”
21-15-9 reps of:
Clean 60Kg
Ring dips
Post times to comments. Compare to February 9th
Gentlemen, Start Your Engines!
Elizabeth (as Rx’d) (Annie and Greg)…[wmv][mov]
Radio Spot on East Coast FM (Low Audio Levels)
Wed, Sept 3rd
So I’ve been doing the ol greasing the groove for press-ups (and the pull up bar is in the post apparently so I can start on those as soon as it arrives) but I was just wondering how many times a day I should be doing it? 2, 5, 10, 20??
Hope the first Kyle session went well, looking forward to going to one of your sessions man!
for a second there I thought you were getting into wedding planning
A while back Colm posted about sleep diaries, I thought I’d throw up the sleep I’ve got for the past ten days or so. This would represent the oddest portion, sleep-wise of the montly roster I work.
Sat : 5 hours
Sun : 5 hours
Mon : 6 hours + about 40 minutes nap
Tues: 6 hours + 1 hour nap
Weds: 5 hours + 1 hour nap
Thurs:5 hours + 1 hour nap
Fri: 6 hours + 1.5 hours
Sat: 6 hours + 2 hours
Sun: 6 hours + 1 hour nap
Mon: 6 hours
Tues: 10 hours (!)
Today ??
On paper this is actually more sleep than I thought I was getting. It represents a body of night shifts, mostly finishing around 6am, so I’d be in bed for half 6. I think a big part of the problem is that neither the immediate sleep I get after that nor the naps in the evening are quality sleep: Waking up frequently, alot of light coming in etc. I build up a sleep debt which I only begin to get back on top of this week (10 hours sleep today, hopefully a good bit tomorrow too). The rest of my roster is more normal, barring a few 6am starts which can be troublesome if you can’t get to sleep the night before.
Sorry if anyone is having trouble with the site today, the admin page keeps crashing on me, it appears to be an issue with our host.
Pixie, the thing I was always told was “multiple” time throughout the day. I figure 5-6 would be plenty. Morning, lunch time if you can, home from work, after dinner, before bed type thing might work.
Coach Kyle might have a better answer. BTW Kyle’s coaching was spot on yesterday, wish I’d a coach like Kyle. Thanks man.
Cheers Colm, hmmm yeah I’d been doing them kinda on the hour every hour, bit excessive probably! Cool I’ll scale it back a bit and see what the ol max is like on Sunday.
Coach Kyle – respect!
Coach Kyle rocked it! I might have to start doing Tuesdays more often
Be careful you don’t catch a cold from all that running in the rain though!!
Next time there’s a workout with a run in it and it’s raining we HAVE to do it!!!
“Get yourself a sexy raincoat and live a little” – Billy Connolly
Pixie–if you didn’t already, it’s not bad to take a read of Clarence Bass’ experiment with GTG (linked in the Dragon Door article or at http://cbass.com/Synaptic.htm). He really didn’t do it that often because he didn’t want to interfere with his workouts, but there are some interesting ideas in there (hang a pullup bar on the bathroom door and bang out a set each time you use the bathroom). Usually I did three sets per day mainly because of the looks I’d get doing pushups at work. So I would do one in the morning, one right when I got home and then one or two more in the late evening depending on the WOD. My idea, which I personally think is an excellent one, is knock out a set every time you have a cigarette.
Hmmm I’m not sure if that would make me hate cigarettes or hate push ups!
Thanks for the info though, I’ll check out the article and I’ll report on any progress i make.
Team 7am
Matt – 12:58 (40Kg/Negatives)
Paul – 15:56 (50Kg/Holding)
Rob – 13:06 (40Kg/Full)
Team 8pm
Shane – 13:44 (40Kg/Jumping)
Scott – 12:35 (40Kg/Jumping)
Team 9pm
James – 17:16 (30Kg/Jumping)
Marty – 16:53 (30Kg/Jumping)
10:04, with 40kg cleans. Dissapointed, as I was hoping to get under ten.
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