Monday 29th August – 2011

Please note:
There is NO 12:30pm training today. 6am and 6pm only

Todays training:
A. Back squat @ 30X1, 2-3reps; rest 3min x7
B. WTD chin up @ 21X2, 2,2,2,2;rest 2min
C. 150 sit ups; for time

Post your loads and time to comments

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Jusso

About B32 Athletics

At B32, our mission is to: Empower others to take control of their journey & discover a more fulfilling life through health & fitness.

Posted on August 28, 2011, in Daily Group Training and tagged , , , , , . Bookmark the permalink. 16 Comments.

  1. Trained at home today.

    A. 90, 100, 105, 110, 115, 120, 125 x 3 all the way through.
    B. 10, 15, 20, 25 x 2 all the way through again. 25 x 2 is a new PR :)
    C. 3 mins 48 sec …. BOOYEAH!!!!! un-anchored and unbroken all the way

    notes: noticed a great change in mentality when i trained at home today. I was surprised how easily i could focus on every movement with as much care as i would in the gym. The most difficult part was keeping the tempo for squats when i was alone. Not afraid to admit that i probably did go a little faster on the lighter loads but i definitely felt the tempo in the 120 and 125 mark.
    WTD Chins worked out great with a new PR. I wore a belt and chain with a bumper which i found considerably easier then having a dumbbell resting on my calves.
    Sit ups felt great.
    Great morning to train at home, loved every minute of being in my own mindset and environment.

  2. A. 50kg- 3repsx7 (Wasn’t feelin it this morn- Hip flexors were tight)
    B. Chin ups- Red band, 3 Orange Band, 2, 2, 2
    C. 150 situps 4 time: 6.07

  3. Training over the last few days in Van City…

    Thurs pm: waterfront sunset ‘blow-out-some-cobwebs’ breather:

    10 rds:
    5 burpees
    10 sit ups
    15 squats

    Fri am: Steve Nash Fitness World… think Dodgeball Ben Stiller style headbands, where I’m sure there must’ve been a “No Females Allowed” sign on the freeweights area (at least judging by some strange looks from the dudes in there while I did my session)…

    A. CGDL 70% 1RM, 2 reps @ 20X0, rest 60 sec x 6 sets – 70kg (ish… lb conversion killin’ me! Crazy Canadians!)
    B. HPSn, 3 reps, rest 60 sec x 8 sets – 2 sets @ 25kg, 6 sets @ 30kg
    +
    3 sets:
    15 pull ups
    15 BJ
    Rest 2 min

    Sat am: North Vancouver CrossFit Lions…, super nice guys with a very cool set up, where DL, PSn and pull ups all showed up again! Aren’t I lucky?!

    A. 3RFT (@85lb…umm… 35ish kg?!):
    5 PSn
    10 barbell (alt leg) lunges
    15 DL
    +
    B. 2 sets:
    500m row
    20 pull ups
    rest 5 min

    A. 6:34
    B. 1:57, 2:03

    Highlights so far-
    The sunshine, Stanley park million mile walk + swim @ 2nd beach,Granville Island markets… O.M.G. That is all.
    Exploring Wholefoods, the overwhelming abundance of supplementation here (some questionable items…hrmm) & finding the super shmick restaurant & cafe strip on the last night AFTER dinner!

  4. Oly Lifting Training

    A. FS 8, 6, 6, 4 @ 22.5kg, 25, 27.5, 30
    B. Bench Press – 3 tough reps/60 secs x 8 – started @ 32.5, then 6 sets @ 35, last set 37.5 for 2 reps

    C1. Ring Rows, rest 60 secs x5 – 12/12/10/10/10
    C2. Back Ext, rest 60 secs x 5 – 15/15/15/15/15

  5. A. 90, 100, 110, 120, 125, 130, 130 all for 3

    B. 20, 30, 35, 35 all for 2

    C. 5:50

    Knees were not happy about the squats, 130kg was definitely as heavy as I could go. Chins were good, fairly happy with 35kg having never done them weighted before.

  6. For Scotty,
    a) 40,50,60,70,75,80,80 PB
    b) 5,7.5,10,10
    c) 7:52 on the sit ups, happy just ti finish

  7. A:80, 90, 90, 90, 90, 90, 90

    B: 5, 10, 10, 10

    C:5:02

    Notes:
    A: All 3 reps but changed to 2 reps on last two sets.
    C: Unbroken

  8. A. 70 75 80 85 90 95 100 3 reps all sets
    B. 10 15 20 25
    C. 5.28 mins

  9. A. 90, 100, 110, 115, 120, 125, 130 x 3. New 3rm.
    B. 25, 30, 35, 38kg x 2. New pb & @ 50% bw.
    C. 100 in 6:25. Got an early mark from Nick – I was dying.

  10. A: 45,50,52.5,55,55,55,57.5 3 reps all sets
    B: 2x yellow band, 2x body weight… first proper strict pull up so I was pretty happy :)
    C: 5.30 mins – a litlle disappointed in my effort as I felt I still had fuel left in the tank at the end!

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