Have you told anyone about the 100th Member Video Diary? Thanks to Dominic for sharing it on his blog. We’ve already received a good few videos so far so thanks to everyone who has spread the message so far. If you tell just one person it would really be helping us both out!
Workout of the Day:
Strength – Squat
then
21-15-9
Kettlebell Swings
Goblet Squats
with a 200m Suitcase carry in between sets
Mike hitting Freddy's Revenge as rx'd. And welcome back to Alan.
Sunshine Superman – Dr Eades
You’ve Got to Know Yourself – Tabata This
When I attempt this workout, what or who should be in the suitcase?
Suitcase carry = hold kettlebell in one hand at your side, and walk. Much like one would walk with a suitcase.
The advanced class are going to be doing pistols instead of the goblet squats, feel free to try that too.
Got my vibrams from barefoot.ie that I ordered on Monday. My little toe especially on my right foot is having separation anxiety from it’s bigger brothers so they’ll need a bit of breaking in time. They are pretty cool but I’ll have to wait awhile before testing them with running because of pesky shin splints.
You better be wearing them in work Eamonn.
Could I wear Vibrams in work? I never even thought of it!
Maybe I’ll tell them Pat says it’s okay?
Pat is the new Terry Tate..BSB the Office Spear Tackler.
Damn straight! All the cool kids are doing it. Tell them as well I said you can have the day off too Aidan.
I wouldn’t mind spear tackling a few gimps in here alright.
Gimps gimps everywhere…..I find an aluminium baseball bat is more effective, myself personally….
InteResting piece on shift work on Robb Wolf’s site there for anyone else unlucky enough not to work days
http://robbwolf.com/2010/06/16/post-from-ehayes-handling-shift-work/
Don’t think I could pull off Vibrams at work… Spear tackles however…
Great link Garv, cheers for that, I’ll be giving that a thorough read and sending it on to a couple of lads I work with.
Yeah, it’ an interesting piece. I think there’s actually more in the comments then the piece itself. I never gave shift work too much thought cause I always sleep fine no matter but I think I must give it attention.
Day off = awesome
Suitcase carry = sore back
Murdered me hips doing suitcase carries two weeks ago. Beware!
Novice
Jamie – 11:01
Darren – 8:50
Mart – 5:23
Glen – 5:30
Arlene – 7:54 (Rx+)
Brian – 8:01
Eoghan – 7:34
Orla – 8:04
Eoin – 7:28
Elaine – 8:13
Lucie – 7:15
Marta – 7:52
Damian – 8:20
Lisa B – 7:52
Shane Fl – 4:59
Shance C – 6:56
Intermediate
Aidan – 8:34
Colum – 10:29
Rosie – 13:08
Mags – 12:07
Roger – 13:30 (rx+)
Gus – 9:57
Alan P – 14:13
Mike – 12:21 (Rx+)
Advanced
Lisa – 9:49
Pixie – 10:02
Jimminy – 6:53
Damien – 8:31
James P – 11:47
Did it all with 20Kg Dumbbell
9:25
Then, Tabata Row:
50 cals