Tell uncle Dioufy about today's sesh

[Dioufy]

Fat pudendum!

[EddieShredder]

Fat pudendum!

[EddieShredder]

Quality work sir!

Did Fran again last week and got it down to 8mins exactly - shaved minute and a half off as pull-ups are getting back to where they used to be.

Nicely done Pull ups are what slows me down in most circuits too

[Deserter]

Quality work sir!

Did Fran again last week and got it down to 8mins exactly - shaved minute and a half off as pull-ups are getting back to where they used to be.

Nicely done Pull ups are what slows me down in most circuits too

Best help I've found is the recon ron programme (http://webpages.charter.net/bert/reconron.html) though others prefer the Armstrong programme.

[Dioufy]

Deserter, do you have any of these workouts, like the Cindy one, for a tosser like myself, who is just getting back in shape?

Ta, God.

[Dioufy]

Fat pudendum!

Seriously. Good shape, mate, and ace tattoos.

[Dioufy]

Going to try Cindy after a mile run and 10 mins of skipping tomorrow.

I expect 4 or 5 rounds.

:P

[Deserter]

Deserter, do you have any of these workouts, like the Cindy one, for a tosser like myself, who is just getting back in shape?

Ta, God.

Hi fella, this is probably your best first stop - it's the daily crossfit work-outs, but they're scaled to suit your level of fitness:

http://www.crossfitbrandx.com/index.php ... wforum/16/

It should all be self-explanatory but let me know if you've got any questions

[Dioufy]

Will have a go at the CINDY one. I reckon I can do that - pull ups aren't too much of a problem. If I hit 5 rounds tomorrow, I'll be happy.

Hoping to get closer to 10, but 5 will do for a start.

[EddieShredder]

Jesus.... that "Murph" looks like a fvcking killer

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

(Arranging the pull/push/squats how you choose)

[Dioufy]

Jesus.... that "Murph" looks like a fvcking killer

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

(Arranging the pull/push/squats how you choose)

pussy

[Dioufy]

But I am tempted to try it - I reckon it could take me an hour or so.

[EddieShredder]

Yeah, it's a long one for sure... quite fancy giving it a try myself actually - maybe do a half one first and see how it goes.

[Dioufy]

I'm a few weeks away from even trying that, but me, you and the daddy (Deserter) should give it a go. The winner getting a

[EddieShredder]

Yeah, we could chuck in a challenge every now and then

[Dioufy]

So tomorrow, I will do a mile run on an incline, skip for 10 mins, do Cindy, get my press and bench up a touch, and a few accessory exercises.

[Dioufy]

I will do Murph before the month is out... I just fear my time might be 1hr+.

[Dioufy]

End of last week I did this... just to get the body used to pain again. This week I'll smash it.

Thursday 10th November 2011

5 minutes skipping
Rope chins - 4/4/3 = 12
Barbell bicep curls - 25kg x7 - 30kg x5 - 32.5kg x3
Pull ups - 3/1/2 = 6
Bicep pull - 2.5kg x10 each - 5kg x10 each - 7.5kg x7 each - 10kg x10 each
Dips - 5/5/5 = 15

Friday 11th November 2011

Air squats - 10/10/10 = 30
Calf raises (Smith) - 25kg x10 - 30kg x10 - 40kg x10 - 50kg x10 - 60kg x10 - 70kg x10 - 80kg x7
Deadlift - 50kg x5 - 55kg x5 - 60kg x3
Seated calf raises (dumbbell) - 16kg x10 each - 22kg x10 each - 24kg x7 each
Squat - 40kg x5 x3
Leg extension - 19kg x10 - 33kg x7 - 40kg x7 - 47kg x7
Horizontal calf - 35kg x15 - 55kg x15 - 65kg x15

[Deserter]

Yeah, it's a long one for sure... quite fancy giving it a try myself actually - maybe do a half one first and see how it goes.

That's a sensible way to play it Eddie. It's actually very similar to Cindy as the best way to break it down is probably 5 pull-ups, 10 press-ups, 15 squats.
As I mentioned earlier, I can now manage 19 rounds in 20 mins, so one more round would see me hit those totals of 100, 200 and 300.

Dioufy, it's important to remember that these type of 'met-con' crossfit workouts are about stamina as well as strength, so you'd get far more benefit from scaling than trying to stick with the prescribed reps and it becoming so long and drawn out you're not deriving any CV benefits (no CF work-out should ever take anything like close to an hour). For example, if you take Cindy, you'd be better off either doing it for 10 mins as prescribed, or breaking it down to something like:
3 pull-ups
5 press-ups
10 squats
and doing as many of those in 20 mins as possible.

[Dioufy]

3 pull-ups
5 press-ups
10 squats
and doing as many of those in 20 mins as possible.

That's the aim for today - will let you know how I get on.

[Deserter]

3 pull-ups
5 press-ups
10 squats
and doing as many of those in 20 mins as possible.

That's the aim for today - will let you know how I get on.

Good luck

[Dioufy]

Deserter, you are a cock.



Got introduced to Cindy - what a bitch.

Things were ominous when I got outta bed this morning. I hadn't really recovered from my first big leg session in months. Oh well.

Against both mine and yours better judgement, I decided to go all in. 20 minutes - 5 pulls, 10 presses, 15 squats.



Needless to say, it ended miserably.

Just 6 rounds!!



But I was fatigued, and haven't really done much in the last month. On Wednesday I decided to get back into it.

My day;

Monday 14th November 2011
Week 2

1 mile run
5 minutes skipping
CINDY - 20 minutes (5 pull ups, 10 press ups, 15 squats) - 6 rounds
Bench - 40kg x5 - 50kg x5 - 52.5kg x5 x3
Press - 30kg x5 - 40kg x3 - 42.5kg 4/2/2
Rope chins - 4/4/3 = 11
Dips - 5/2 = 7

Thanks for the advice, Deserter. I will try next Monday where I want 8 rounds.

;;-)

[EddieShredder]

As long as you went at it, that's all that really matters.... if your heart was pumping, lungs dying, and muscles burning - that'll do just fine

[Dioufy]

Yeah, I am a fit boy when in shape, horrifically not, when not. I feel I can hit 20 rounds in a few months.

Just had a sneeky 50 sit ups and 30 TGU's (8 kilos) with the wife after work.

[Deadendgeneration]

10mins of skipping
30mins table tennis
Squat 3x5 115kg's
Bench press 3x5 65kg's
Deadlift 2x3 120kg's
Pull downs 3x8 76kg's
1km jogging

Got 14km's to look forward to tomorrow.