Not to mention quite a swift three count lol
1 Like
Almost a full week down of carb cycling and weight has yoyod a bit. Mostly water I think as I was 82.5kg to start the week and prior to carb up it was down to 80kg then back to 81 and then about 80kg this morning.
But I haven’t felt ‘depleted’ at all yet.
Having a clear macro target for both high and low days really helps rather than winging it lol. Keeping all my carb sources clean helps satiety also
1 Like
Sunday runday
Ran the treadmill version of the beeptest
Afterwards just kept running for a while and ended up doing 8.5km
Happy with that and gas tank felt good
2 Likes
Nice work mate. I ran to the car with the kids when it started raining at the park. I’m marking that down as conditioning !! 
3 Likes
Is your performance on the beep test better or worse after doing the HIIB stuff?
1 Like
Better
1 Like
Today
Part 1: 4 rounds
12-15 single arm DB bench
45 sec db row right arm
15 sec changeover
45 sec db row left arm
2 min rest
Part 2: 3 rounds
Max incline db fly
20 db snatch (alt each arm)
Part 3: 100 total reps
Db power cleans
The kicker is every minute you have to stop and do five burpees
Soul crushing
3 Likes
Yeah dude, that’s a popular xfit workout with thrusters (squat to press). Get to 100 but 5 burpees EMOM, and at first you knock out the 5 burpees fast but a few minutes in they take up half the damn minute.
2 Likes
After seeing the CrossFit athletes do burpees, I’ve decided to change my form. I’ve always done a strict push up off the floor. I guess that’s not necessary.
1 Like
Honestly, just the conditioning aspect of burpees is enough. That’s why they’re such a good superset movement. They just make everything after twice as hard.
2 Likes
Some heavy dead’s today was nice
Part 1: 20 mins to find a heavy set of 5
5 front squats
Superset with
5 deadlifts
Rest two minutes
Part 2: 15 minute amrap
21 wall balls
15 burpees
9 deadlifts W 100kg
Worked up to 110x5 front squat superset with a 5x180kg deadlift which I was very happy with considering I haven’t touched anything ‘heavy’ on a deadlift in a while, especially it being the second movement in a superset
Good times.
Uniform fitting today, bloody excited
4 Likes
When do you start proper ??
September 19th 
Getting close you must be super excited.
1 Like
Oh mate I absolutely cannot wait. Just found out that our academy has been condensed to 9 months which is awesome, as it means I’ll be in amongst it sooner, but a steep steep learning curve and workload…but yeah man can’t fucking wait. The uniform fitting just made it feel real
5 Likes
Burpees should be banned!
1 Like
Just gotta embrace the suck
1 Like
I hate the expression…but man, I fucking sent it today.
Part 1: 5 rounds
1 min push press W 50% 1RM
1 min semi sumo high pulls
2 min rest
Part 2: 10>9>8>7>6>5>4>3>2>1
Devil’s press
Immediately into a 200m run
No rest
Part 3: 3 rounds
15 db lateral raise
30 sec rest
On part two I went hard.
The tv was showing the news report of the asshole that stabbed and killed one woman and seriously injured another in Sydney yesterday.
I was tired but seeing that I knew I couldn’t stop.
I ran every 200m sprint between 18 and 20 kph
3 Likes
Yeah that was fucked up! Good on the blokes that pinned him down, looked like they held the asshole down with a milk crate and chair, gutsy move while he’s on a rampage and hyped up. The bastard will probably get put in some sort of psyc ward and not face up for what he’s done.
3 Likes
Holy balls!
I ran a mile today and hated every second of it.
1 Like