Today's Sally

[mr brightside]

Chin-ups, EMWM for 42 minutes: 6 triples, 6 doubles, the rest singles. 60 in total.

Gloves and hand cream today - one of my callouses sheared off the last time I did chin-ups.

I have a technique for grabbing a high bar without knacking your palms. It's awkward to explain so remind me if I ever get back racing and you see me.

[Travs]

I'm still knocking out the push/pull sessions.

Tonight was a push session although i wasn't feeling like going too hard mentally, with a big race tomorrow.

About 8 or 9 sets of 15 seated chess press on the machine at 30kg.

6 sets of 12-14 shoulder press at 30kg using the Olympic bar.

[Mossdog]

Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms.Eccentric lowering. 2 mins break between sets, during which I did (x10) reps of floor to lock to floor press-ups. Curl Reps were to failure, per set.

27 (10) - 18 (10) - 15 (10) - 11 (10) - 11 (10) - 12 (10) - 12 (10)

[Llani Boy]

One of our occasional RATRunners is big into CrossFit. He and his girlfriend go 6 days a week. They go all over the UK to compete in HYROX and were competing in Germany last week.

It has ruined their running though!

[Fellbeast]

I did my first HYROX last October in Birmingham and straight on the back of 3 weeks worth of my first (and hopefully last) bought of covid. It was easily right up there with the toughest things I’ve ever done, made all the tougher on effectively one lung and a sorry arsed cough

Yesterday’s WOD was a simple and effective bastard; five back to back rounds of a five minute EMOM:

Min 1 - 15 cals on a rower erg
Min 2 - 15 push ups
Min 3 - 15 cals on a bike erg
Min 4 - 15 dumbbell thrusters (17.5kg)
Min 5 - rest

X 5 (25 minutes in total)

The push ups and thrusters were the bits to look forward too with the ergs being a nightmare - with the dampers set to 8 I had to go full bollocks to get each done in roughly 45 seconds and cram in a quick breather before the next. Dead on the floor come the finish

[Fellbeast]

It has ruined their running though!

Haha, me too in a way mainly because I don’t want to not train in the lead up to races; it has made me far more resilient to injury though with my right knee of doom especially benefitting from better all round leg strength. I guess what I’m losing on the swings I’m gaining on the roundabouts

[Mossdog]

Deadhang 1 mins 37 secs with gloves this morning.

Plank: 3 mins

EMOM - 15 sets of 10 press-ups reps, floor to lock to floor. Time in secs remaining for each min.

44 - 44 - 43 - 44 - 44 - 43 - 40 - 39 - 34 - 34

32 - 29 - 26 - 22 - 20

I usually perform press-ups on a solid floor, with slightly damp palms to help with grip. For various reasons I found myself using a long yoga mat today, and this narrowed/restricted by hand placement and made this exercise relatively harder for me. Probably a good thing for variety!

[Mike T]

Press-ups, using a bar rather than chest to floor: EMWM for 42 minutes, 10 per set. So 420 in total.

[Mike T]

Deadhang 1 mins 37 secs with gloves this morning.

Plank: 3 mins

EMOM - 15 sets of 10 press-ups reps, floor to lock to floor. Time in secs remaining for each min.

44 - 44 - 43 - 44 - 44 - 43 - 40 - 39 - 34 - 34

32 - 29 - 26 - 22 - 20

I usually perform press-ups on a solid floor, with slightly damp palms to help with grip. For various reasons I found myself using a long yoga mat today, and this narrowed/restricted by hand placement and made this exercise relatively harder for me. Probably a good thing for variety!

Closer hand placement = more difficult for me too. The extreme of course is diamond press-ups with hands touching.

[Travs]

Pull session today.

6 x 15 seated row 55kg
4 x 15 pulldown 35kg