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Thought this may act as a useful diary and motivation for the more slothful of our members   But, today, bugger all. too hungover from Rhodes.   Tomorrow is another day   S

Good session today with my trainer   All lower body, core stability and lower back   Jumps ( involving starting from a seated position on a bench and leaping to a standing position on a raised ste

today, an old boxer's running programme carried out early in the morning when glycogen ( sp?) stores are low and so aids fat burning. It creates a metabolism spike that lasts until about midday   1

Arms, plus a somewhat sluggish 25 minutes on the arc trainer

 

Biceps

Warm-up: 1 set of barbell arm curls

4 sets of barbell arm curls, 6-10 reps

3 sets of hammer curls, 6-10 reps

4 sets of alternating arm seated curls, 6-10 reps

4 sets of concentration curls, 6-10 reps

 

Triceps

Warm-up: 1 set of arm extensions

4 sets of arm extensions, 6-10 reps

4 sets of overhead press, 6-10 reps

4 sets of skull crushers, 6-10 reps

4 sets of concentration extensions 6-10 reps

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Chest day, plus 30 mins. on elliptical

 

Warm-up: 1 set of dumbbell presses

4 sets of dumbbell bench presses, 10 reps

4 sets of incline dumbbell presses, 10 reps

4 sets of decline presses (smith machine), 10 reps

4 sets of bench press, 8 reps

4 sets of "pec deck", 8 reps

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I read about Crossfit in the NYTimes recently, and was intrigued yet scared at the same time. Sounds a little too intense and Type-A for my tastes, and it seems that chances of injury are high. Yes, I'm a wimp!

 

Much respect to those who are in the program though.

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I read about Crossfit in the NYTimes recently, and was intrigued yet scared at the same time.  Sounds a little too intense and Type-A for my tastes, and it seems that chances of injury are high.  Yes, I'm a wimp!

 

Much respect to those who are in the program though.

The NYTimes story was somewhat bizzare. How could they find the one guy...

 

The beauty of the Crossfit method is that it is scalable to each person's level. It provides a framework and a system, but you are not expected to do the exact workouts as prescribed. Rather, you adapt to your level and work from there. For instance, I still cannot do a "real" push-up, so I work away on the assisted pull-up machine.

 

It really is something cool to dip into.

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Legs day

 

Warm-up: 2 sets of leg-extensions, 15 reps

4 sets of leg press, 12 reps

4 sets of squats, 15 reps

4 sets of leg extensions, 10 reps

3 sets of lunges (holding dumbbells), 10 reps per leg

4 sets of inner thigh press, 12 reps

4 sets of hamstring curls, 12 reps

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going for a long bike ride today.... after the electrician comes, the washing machine man already visited....

rode for 1hr and 15min average heart rate 145bpm. lots of lactic acid in the legs- how do I reduce the build up?

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