thanks, will try that next time as cold pretty well gone now. 
Appreciate the input and you following this.
Auto Reg rating
+2
Med Ball Throws
Backwards x 3
Overhead x 3
1 hop x 4
2 hop x 2
3 hop x 1
Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
2 x BFR 5 min rec
Squats
3 min rec
warmup 5r x 75
4s x 5r x 110
RDL
2 min rec
4s x 5r X 70
abs & stretch
Rating
8
all good, worked today :rolleyes:
What is the significance of the Pizza?
Sorry for late reply. Not sure, as it wan’t my idea in the first place. My guessing would be bunch of calories, especially carbohydrates that are released over time – so a powerful fuel for the body over the night.
carbs from pizza released over time?
Sun 12 Sept
Auto Reg rating
+2
med ball & abs
S/set with 2 mins between reps
BOR 4s x 5r x 60
Incline DB press 4s x 5r x 22db
Conditioning
Bike 60 mins
Rating
7.5
With pizza GI is not a problem really. It doesn’t have a low GI like oats for example, however it isn’t released fast either because of all other things on pizza (cheese…) The problem is the amount of carbs and the insulin response. It digests for hours.
Auto Reg rating
+4
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Track
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5 x 100m blocks 10 min rec
Squats
3 min rec
warmup 5r x 75
work
3s x 8r x 110
Hip thrust
3 min rec
5s x 8r x 70
stretch
Rating
9
Feel really good on the track, especially considering it was the first time from blocks for 7 months :eek: will be interesting to see how that translates to times in mid October when I start racing.
Auto Reg rating
+2 despite 5 hours sleep
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
abs
Bench
3 min rec
52 x 5, 60 x 5, 67 x 7
S/set with 90 sec between sets
1 arm db row 5s x 8r x 37db
Incline DB press 3s x 6r, 2s x 4r x 27db
stretch
Rating
7
Auto Reg rating
0
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
2 x EFE
Squats
2/3 min rec
warmup 5r x 75
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,
GM
3 min rec
5s x 8r X 80
abs & stretch
Rating
7
Pretty good considering I have only had 15 hours sleep over the last 3 nights :eek: Absolutely flat out doing a research funding proposal into a cool programme we run at work. Story on 'the programme at http://www.odt.co.nz/lifestyle/magazine/124458/fathers-day-behind-bars
Vid from today’s session at http://www.charliefrancis.com/community/showthread.php?t=22538
Auto Reg rating
+2
Military press
3 min rec
32 x 5, 37 x 5, 42 x 6
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike 60 mins
abs &Stretch
Rating
8.5
John, how has the storms and earthquake affected your area?
We’ve been really lucky. Felt the earthquake but no damage as we are 360k (225m) away. My mother lives in Christchurch and she and her house are fine.
The snow missed us, there was a light bit on the hills but nothing much compared to down South and in Central Otago, both about 2 1/2 away by car.
http://www.stuff.co.nz/national/4143119/Snow-plagues-Southland :eek:
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Medium hurdle plyos
4 x 5 hurdles
Med ball & abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
massage
Rating
8
Vid from today at http://www.charliefrancis.com/community/showthread.php?p=241177#post241177
Auto Reg rating
+2
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
abs
Bench
3 min rec
55 x 3, 62 x 3, 70 x 6
S/set with 90 sec between sets
1 arm db row 5s x 8r x 37db
Incline DB press 5s x 5r
stretch
Rating
7
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
1 x 50m 3 point 5 minute rec
2 x EFE
Squats
2/3 min rec
warmup 5r x 75
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,
GM
3 min rec
5s x 8r X 80
abs & stretch
Rating
8
Vid from today’s session at http://www.charliefrancis.com/community/showthread.php?t=22538[/QUOTE]
Currently reading http://www.amazon.com/Smart-Swarm-Understanding-Colonies-Communicating/dp/1583333908
Auto Reg rating
+2
Military press
3 min rec
35 x 5, 40 x 3, 45 x 4
S/set with 90 sec between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike 60 mins
abs &Stretch
Rating
8
Daylight saving satrted today
Auto Reg rating
+2 despite going to the dentist :o
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Stair hops
4 x 2 steps
20m plyos
2 x skips
2 x bounds
Med ball & abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
massage
Rating
8
beautiful spring day, had day off work
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Track
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
3 x 145m blocks 15 min rec
Squats
3 min rec
warmup 5r x 75
work
3s x 8r x 110
Hip thrust
3 min rec
5s x 8r x 80
stretch
Rating
6.5
SE so so, each rep felt a bit better.
Auto Reg rating
0
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
abs
Bench
3 min rec
60 x 5, 67 x 3, 75 x 4
S/set with 90 sec between sets
1 arm db row 5s x 8r x 37db
Incline DB press 5s x 5r x 27db
stretch
Rating
7
Auto Reg rating
+4
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
2 x 50m 3 point 5 minute rec
Squats
2/3 min rec
warmup 5r x 75
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,
GM
3 min rec
5s x 8r X 80
abs & stretch
Rating
9