Just an update

I have been doing a little bit of everything lately but not any real intensive sessions. This has largely been down the the fact that in the last week I had to do 3 double shifts within 5 days because of staff shortages..... Big 'D' gets a reprive on that one.

So pretty much been doing small workouts throughout the 12 hours consisting of:

Practice olympic lifting (cleans, snatches, drop down snatch exercise etc)

Strength work (Chins, standing shoulder press, dumb-bell bench press; still manage 35Kg, bodyweight squats etc)

CV workouts (EFX, Rowing machine, ellyptical X trainer, usually done last thing at night due to the sweat factor)

Might seem like too much but the idea was to ensure all muscles were done but not to a level where I would be suffering.

Will hopefully get back on track next week as the full staff quota is back then.

CV again

10 sets of the following:

Lat pulldowns (old Universal type), 8 plates, 15 reps

The rep count went down as I went on but cant remember the exact amounts. Didnt go below 10 though, I remember that.

EFX Cross trainer, level 8, 177/180 spm, incline 10, 30 minutes

Was a basic workout but felt good for it.

Practice makes perfect

Today was more of a practice exercise as I didnt really use any weight but still did a workout:

Worked on the technique of doing snatches
Worked on the technique of doing the drop down part of the snatch

Ended up doing this workout:

5 rounds of-

Body squats, 10 reps
Hanging snatch, body pump bar + 1.25 Kg, 10 reps
Drop down technique, body pump bar + 1.25Kg, 10 reps

Followed by:

20 minutes on EFX, level 7, 175 spm
15 minutes rowing, level 4, 30 spm
15 minutes on ellytical cross trainer, level 7, 75 rpm.

Although the weight was not heavy during the snatches it was effective plus it was meant as a practice session that turned out to be a workout but heh so what lol.

A crossfit day

5 rounds of the following:

Cleans, 30 Kg, 10 reps
Barbrell thrusters, 20 Kg (+ body pump bar), 15 reps
press ups, 10 reps

Before this workout I had done about 30 cleans as a practice and warm up.

Followed by:

20 minutes on EFX, level 7, 175 spm
20 minutes rowing, level 10, 32 spm
15 minutes on ellyptical cross trainer, level 7, 75 rpm

Felt quite duffed after the 5 round workout but was determined to get some more CV done.

Back to CV

Ok so I have been lazy lately but I started my CV come back today. Plan to do some Crossfit stuff with big 'D' also to add to it. Today I did the following:

EFX Cross Trainer - 20 Mins, level 8, 175 strides per minute

Concept 2 Rowing Machine - 5000 metres, Level 10, Averaged 32 SPM, Sprinted last 1000 metres

Illyptical Cross Trainer - 15 mins, level 7, 75 RPM

Felt really good for doing this and has given me the bug to get started again.

The day out

Hmmm... not quite sure what I was doing but heh this is a funky big red dragon just along the beach up on the hill

Yvonne and Bonnie after hard days running about in the sea.  Some might recognise this place.

The day out at irvine beach

Me and Bonnie running about in the water.  Was great fun.

A day out

Turned out to be a spectacularly sunny day today so me, yvonne and the wean (bonnie) all went to the beach. The beach once had some other emaning and cause to go to but now I dont even entertain that reason even although it is just over the sand dunes from where we were.

Had a brillaint time and new bonnie would like it as it isnt the first time I have been down in recent months. Interesting things were seen to those who know what to look for. Anyway the pics are from today.

Update

Havent really been doing that much lately.

Playing golf twice per week....... shit loads of walking and heavy lifting of golf bag and clubs.

Will get back to more exercise in gym etc this week.