Workout of the Day:
Strength Work
then
15-12-9
Overhead Squats, 60kg
Burpee Pull Ups
Post lifts, loads and times to comments.
How NOT to load your bar
Stretching & Recovery – CrossFit West Santa Cruz
The Shoulder-Back Flexibility Connection – Greg Everett
ref Stretching – check out
http://www.thestretchinghandbook.com/
on the whole fruit vs veg argument, i think everyone would accept that eating more veg less fruit the better…but… how much better?
if, like me, you really like apples and eating them stops you from eating entire packets of fig rolls (in one sitting), then fruit starts to look a lot more like the healthy option.
as for veg, i find it difficult to get in sometimes unless its steamed broccoli which i can eat all day. to counter this i’ve started getting it into a pot type dish like curry, chilli etc. You can load as much veg in there as you can lay your hands on and you’ll be none the wiser.
will/tony – have you got more fish oil?
Some more handsome men on the journal today.
Hey, I had to load it like that Stephen stole all the big plates deadlifting
Garv,
I’ve some in the van. I’ll be up the gym later today.
Regarding the Shoulder Back Flexibility connection the second pic of the “Partially open shoulder with lower back hyperextended to compensate” looks exactly like me. Need to work on that flexibility!!
Came out this morning to find moped stolen
It was only a matter of time. But it was THE only reason I made 7pm class. Have to see if I can rearrange work time. 8pm is too late for training for me, personnally, as I just couldn’t eat my dinner before training.
ah sorry to hear that sue, thats just not cool at all
Thanks mister, busily looking up public transport timetables.
Colm, I agree there are some more handsome men on the journal today, except for that wierd looking guy with the oakleys!! WIERD!!!
That bar made me think about this:
http://www.youtube.com/watch?v=evuRh3dyBkY (WFS)
I keep forgetting to do the post workout stretchin’. I have noticed a difference with the dynamic stretches pre-workout though especially on the rare occasion I might play some football. It seems to make me much less likely to tweak something.
I’m with Garv on the fruits v veg, if apples and bananas start making me fat I’ll switch to something else. Vegetables are for dinner not for breakfast (well, for me anyway)!
unlucky Sue. I think this happens everyone with a moped at some stage. Happened a girl in work twice in a month. First time she didn’t have insurance either.
yea Eamonn, I’ve had 4 over a fair few years and I’ve been very lucky. I’m not bothered too much, except how to fit in my training. But sure, it will be grand.
Brilliant http://www.hammacher.com/Product/76040?source=New10409&cm_ven=WC&cm_cat=20091105_New104&cm_pla=BYR&cm_ite=76040_The%20Gyroscopic%20Dumbbell wfs.
Kyle,
We call them powerballs and apparently I’ve read that they were an Irish invention (hence the original colours of Green and Orange).
I have one knocking about, but due to my ineptness I couldn’t keep it spinning. Ask Courtney about it, he’ll laugh his ass off telling you about it.
motocross and some downhill riders use those to prevent forearm pump and Colm its all in wrist. Maybe you have over worked you’re wrist?
Tony – 40Kg Hang Squat Snatch (3), 52.5Kg Press (5); 6:40 (50Kg)
Dale – 65Kg Snatch Pull (3); 6:42 (50Kg)
Dennis – 20Kg Hang Power Snatch; 6:43 (20Kg)
John – 45Kg Front Squat (5); 8:30 (20Kg)
Eamonn – 80Kg Squat (5); 2:46 (Box Jump/KB Snatch)
James – 5Kg WPU (5); 50Kg Split Jerk (3); 3:32 (Box Jump/Burpee Pull Up)
Colin – 40Kg Power Clean (technique work); 9:21 (30Kg)
Damien – 60Kg Power Clean (3); 13:02 (50Kg)
Jason – 7:06 (30Kg)
Sue – 6:49 (17Kg/Very High Ring Pull Ups)
Rob – 1000m x 2 (4:30 avg)
Sarah – 7:02 (15Kg Partials/Ring PU)
Ciaran – 5:23 (20Kg)
Derrick – DNF
Sharon – 6:44 (20Kg)
Lisa – 4:56 (20Kg/Ring PU)
Pat – 9:33 (50Kg)
Essntials
5 x 5 Push Press/5 Burpees
Brian – 4:12
James – 3:41
Aidan – 4:09
Tom – 3:26
Paddy – 3:52
Scott – 6:11