coughcrossfit cough 
So you gonna share?
Man it’s been a shite summer…
crossfit try to copy me 
A tonn of my clients only want to train indoors, get fit, lose weight, tone up etc, so i have to get creative with their weights
Most of the time its more like say an indoor tempo workout
60 sec time limit
Push ups 44
chin ups 10
knee taps56
burpees 24
bench press (80% of body weight) 17
get ups 15
dumbbell swings (20kg) 22
squat press with 10kg dumbbells 12
pull ups (like an upside down push up) 30
squat medabal slams 23
treadmill 270m (takes 30sec to get to speed)
spin bike on level 4 860m
cable standing press, 9 plates 12
End
exercise 1 point for every rep
push up 1 4
chin up 1
damn tablet, i need a mouse
con’t
each exercise gets one point for x reps
push ups 4 reps
chin ups 1 rep
knee taps 6 rep
burpee 3 rep
bench 2 rep
get ups 2 rep
swings 3 reps
squat press 1 rep
pull ups 3 reps
ball slams 2 reps
treadmill every 27m
bike every 100m
cable press 1 rep
Sunday
plan was for a nice long run, 2hrs or therabouts
Felt pumped in the upperbody from thurs session, scales showed a solid 1kg weight gain, felling it all in my chest… damn muscle memory…
Strggled and ended up only running 35min. I think the humidity had something to do with it a bit also. was saturated afterwards.
It’s time to start ramping volume back up.
Monday, 5.5km run, 21 min.
Mostly just to blow the cobwebs out from yesterday. feltmuch better, but not 100%
still feel pumped up muscle wise, i have a feeling tue will be much better.
Side note, feet have more flexibilty in them now, and takes a whole lot less time to make them feel better when they get tired.
Same with the hips and legs, sure they get tight, but very quick to release the tension, like 5-10sec or so :
Weight is still up around 1kg heavier.
looking for a good volume day tue.
Tue morning
Felt terrible - hard to wake up.
Then during warm up, had to stop - hard to breath, feeling tight as a rock…
During the night woke up a few times, sweating - damn humidity. Didn’t drink up before training, (not that i usually do) so was dehydrated - makes you feel like crap.
I think maybe i have to get into a habbit of drinking a solid 1Litre upon waking up?
I might have time later today to do something else? Maybe
Otherwise, done 50min of running circuits
Wed
1hr45min of intervals inc warm up and ab circuit.
60*200m efforts, at 36sec with 36sec recovery.
Done in heavy joggers, makes the legs, calfs, feel better, but, geez they are heavy on grass compared to flats.
Compared to doing 200’s last week, the joggers were a solid 1.5sec slower than flats, plus you really feel the extra weight after awhile.
Started a heavy metal de/tox on Tue lunch time.
Man that stuff… after drinking it, tasts like ya just drank a mouth full of mud… yummy…bla
Not sure how quick this is supposed to work, but wed was a hot day according to the weather and others i talked to. But for once i felt fine, like it was a solid 5deg C cooler… not 3 deg warmer.
Esp being a metal tradsperson for 10yrs, i have sucked in my fair share of heavy metals over time. Will be interesting to see what else happens in the few wks.
Thurs, no time to train, but between clients, i managed about 1hr of foamrolling. My left side wasprety bad, right side pretty goood. ep hammies n calf
Fri
50min of running circuits. pretty much right on La+ door intensity wise, but deff not delving into the dephs of La+. Just more right on the threshold One or two reps i went a bit hard, but eased back after for a minute n felt ok.
Legs felt great from the rolling yesterday, except for the groins on both legs. - guess i’ll have to work on that this morning.
Detox - it’s pretty disgusting to drink, like drinking mud… So, small glasses mean less to drink, so it’s over n done with sooner.
Sat, swelting day traveling nearly all day. No time for training
Sunday, perhaps hotter than hell… so foamrolled
Monday, stuck in a car for 11hrs due to flooding… just the way i like it
Tue, same 30min challenge i did, as John says “crossfit” i did about 10days ago. Did much better this time, another 18points total, now 142 points.
Went to go home after a long at work on tue, and car battery is flat, and its pouring rain so cant or wont ride motorbike . so staying at the studio tonight.
Wed on a 60sec cycle, 26*200m
that means, if you run a rep in 30sec, you get 30sec recovery
i was typically avg around 36-37sec, so 24-23sec recoverys
wanted to do more, but was pretty stiff and ordinary from Tue workout.
am noticing a small issue with my rit foot i the arch near the heel. will get on top of it, plenty of massage.
Thurs, again with thursdays, no time to really train. Its a pretty day. will therapy up and do a ggod session Fri
meaty session. So how many were you wanting to do?
i would like to work up to doing 50 of them, in 36sec each. That’s 3min per 1km pace and 10km all up.
There is a 10km run as part of team in about 6wks time so would like to do that by before then.
weather is cooling, but the humidity is still the biggest thing that kills. Must have been 100% humidity this morning, was covered in sweat.
Fri morning, 4km run, before a 50min runnin tempo, faster efforts, maybe 150m done in 2 sets of 10 on a 60sec cycle. was acg around 21sec to run
fair enough and makes sense when explained. What surface did you do them on?
10 crappy grass, 10 road, then grass. Normally just do on grass, but grass was a bit long.
Sat, wanted to run, but was soooo tired during the day. had a sleep instead.
Sun, 10km run, felt ok for about 5km then the heat started to get to me.
Again, feelig vngery tired in general, naps not really possible due to kids…
Monday, woke up 2hrs after alarm, so tired, i’m thinking my 2yr old is stressing me, and the other two older kids are pissing me off… the two older ones, just sick of telling them the same mundane things every day, every hour, every 5min… ahrrrr.
Only time to train was in the early afternoon, when its the hottest. Done a 1hr run, 40 min then stopped for a drink and shower me head n try n cool off. wasnt working afer 5-7min so continued for another 20min to get home.
I gotth
that is good work. Tonight I did 6 x 200 on short grass on a wet field with 2 min jog back and ave was 40.2 so your stuff both time wise, effort and volume is incomprehensible.
One of the best moves I made was making Saturday’s a recovery day. Just helps sooo much.
Re the kids, they do that but they are awesome. My daughter left for 4 years at Varsity a couple of weeks ago and son is away overseas for 5+ years in November so enjoy them while you can.
Thanks John. re kids, yeah need to start getting a more structured outlet for them. The boy we got a guitar last week and am building a better games room for them.
I want them to start rgular training too. Mostly general prep stuff and also swimming. It might meen more work, but bound to be less stress.
4-5yrs away from your kids! ouch.
Tuesdsy training,
Finally a good longer workout. Basically running circuits, but non stop like a 10km run, with plenty of exercises thrown in. ended up doing 8km including warmup. So was a good effort. The
biggest thing was how hard i had to push to get the heart rate up, during the runs it was often around 17-18km / hr, and heart rate was only just at La+ threshold. Every time i did some exercises, the heart rate droped.
Finally feel like some decent training is starting to occur. Finally.
Wednesday, 20*200’s on a 60sec cycle.
Avg speed, 35sec
On grass, in joggers.
After that, ran 20min, starting slow n progressing faster n faster till the end.
Felt like a very good workout. Thighs were rather sore beforehand and pretty darn stiff by the end, but, mey, ignored it during the run for the most part.
Even with the short recoverys, the heart rate was dropping rather fast in the recoverys, and really only got above Lactic threshold during the last 5 or maybe 6 reps. I think next time, if the legs are not so sore, ill give a bash at doing 30reps.
Was a much cooler day for training, still humid, but nothing like it has been. Just hope this weather keeps up, although the rain can piss off…
Thursday, again with thurs, no time to train
Friday, 50min of running circuits, mostly did efforts on a 2min cycle, they typically took 1.30 to do, so 30sec recoverys. We did 6 then had an easy 5min slow jog, then another 5 efforts. Heart rate got over La+ on 5 reps, and hit 91% of max, which is roughly where a 10km race level should achieve if training goes acording to plan.
I think my pb for 10km is 31:50 which was set in 1998. I would be suprised if its not broken this year.
Sat, planned an afternoon run with 2* others who were going to ride a BMX, everything was going to plan till they turned up, then the weather went crap and stormed…
Sun, was on child minding duties
Monday, too busy with work.
If this weather dont improve asap, i dont know how im going to find time to get the volume in to train. Its cooled off in the southern states, makes training during the day at anytime possible. Last week i ran a 10km a couple of hrs early, and the heat smashed me. There is still over 4months to go beofre the marathon
Tue, 5,5km easy run.
its a bit depressing not getting the work needed atm.