Workout of the Day:
L-Seat Progression
5 holds at your stage of the progression. Record total time. Compare to
September 17th
July 29th
then:
5 Rounds for time
10 Dumbbell Snatches, floor to overhead, 5 each arm (10Kg)
10 Bodyweight Deadlifts
10 Box Jumps
Flying R*Dawg
HEY,ANYONE KNOW HOW THE LADS GOT ON IN GALWAY?
Rauiri–that course looks awesome, count me in. Perfect for our Armageddon group, wouldn’t you say? Maybe we’ll make some pemmican.
Colm–I’m in for bowling whenever.
Chances of me getting in for a WOD before my next trip are decreasing rapidly. While it’s been fun, I am looking forward to ending this spell of hedonism, debauchery, sloth, and Bacchan celebrations.
Marty,
Matthew won a close decision, his video will be up on Spartanmma.com later today.
Rob’s nerves got the better of him and he never got going. His opponent’s confidence grew as the match progressed and he lost. I’ll get the vids up tomorrow.
Kyle,
Bowling is pencilled for next Friday – Oct 3rd, you should be back, right?
Colm,
Thanks man.i look forward to seeing them..i’ll check out their videoes later
Bowling this coming friday? Sweet, I’m in too.
I’m surprised people are actually interested in doing that Bushcraft thing. I’ll take a straw poll at the gym over the next few days and once we have six people I’ll check about them doing a course for us.
question: for shoulder presses is it essential to keep you legs parallel or can you put one behind to balance a little bit better?
Also Colm, got another interested rugby guy who’s also a trainer and physiologist who might be emailing you soon.
Finally Kyle, thanks for finding those links for me, very interesting reading.
So is it time to take a trip up north to check out Jonny and Helen’s place? I’ve still got some sterling hanging around somewhere…
Colm – Thanks for the heads up. As for shoulder presses, sitting at a desk I can’t see an advantage to having one foot forward. I’d think that you’d have a tendancy to put too much weight on the front foot.
Do you sometimes have to step forward/backward to stop dropping the bar during a press? Are you rocking back and forth during a press? Just trying to get my head around the balance thing.
i only ask cos i was “working in” with some guy at the squat rack and he suggested it after i had to re-rack early in my set. It had never really dawned on me before, so was curious. On reflection you’re probably right and also one might be more inclined to push press it rather than a pure shoulder press.
As regards my own balance, for lower weights im fine. At the time i was trying to lift my PB five times so it was doomed from the start really, and i think only natural i was rocking around a bit.
Thanks as always for the advice
Colm – I work 12 hr shifts which limits the times of the week i would like to get down to crossfit. We have quiet a large gym in work, but unfortunately there are no Barbells (I know it sucks!!). Its mostly machines and dumbells.
I really want to focus on increasing my strength on the days im not at CF so I cant start to do the Metcons as RX’d. Can you make any suggestions for me for routines etc for the facilities that I have available to me?
Would there be any scope for convincing the folks in charge to get some bars and plates Robbie? They’re crazy cheap compared to machines and dumbells.
Colm O’K – Split stance presses sound silly to me. Crazy loading not withstanding, if I had to guess without seeing you I’d say the instability is probably coming from an over-exaggerated lumbar arch.
I feel comfortable saying this because it’s pretty much the only thing that can go wrong with a press (other than not getting your head out of the way). Try to tighten up your abs and pull the bottom of your ribcage downwards as the weight passes your face on the way up.
Robbie: Would you consider buying a set of olympic weights and plates from Irish-lifting.com? With a bar at home you can do strength days and an endless variety of metcons if you throw in bodyweight exercises. Then start adding more stuff- dumbells, kettlebell, skipping rope…
yea guys when are you heading up to the best part of ireland for a wee workout
ME Day again
Deadlift 3-3-3-3-3
100-105-110-115(2)-115
4th set was a bitch, my grip went so I switched to alternate and had no problem pulling the last set. Looking forward to next weeks singles.
Side note, working on double unders yesterday. Any advice on the right time to jump? Sometimes it nails me in the feet, other times it sails clean around. Up to 100 singles in a row, not bad seeing as I haven’t skipped in years.
Team 8
Deirdre: 60-38-49; 12:33 (2.5/50Kg)
Paul: 60-47-28; 16:42 (10/70Kg)
Scott: 57-37-33; 15:33 (5/45Kg)
Shane 1.0: 40-33-33; 17:35 (5/60Kg)
Big Shane: 60-60-60; 12:07 (5/70 – Bodyweight)
Team 9
Ames: 34-22-18; 17:08 (2.5/40)
Dan: 15-45-17; 17:08 (5/60)
Pixie: 45-34-26; 17:51 (5/60)
Will – The gym at work is unsupervised and the company is big on safety…. Huge!! so i suppose they dont trust us to use Barbells safely!
Ruari – I have been looking on irish-lifting. might be an option for the back garden. Thanks
16:20
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