Minutes to fitness

After today’s run I did abit of conditioning. Today’s focus was clean and jerks and chin ups. I did 20 mins of EMOM(each minute on the minute) worth of clean and jerks. I built up to a 1 rep max, I then did a few minutes of just cleans at a heavier weight. Then I dropped the weight down to 70kg and did the remainder with 3 reps every minute.

I then moved on to 10 mins EMOM of chin ups. Doing around 5-8 chin ups each time, changing the grip speed and style every set. It would of finished up being around 70 chin ups.

I did 2 x 30 reps of seated hamstring curls and a 20 min row at a moderate intensity then 3 x 10 of the ab wheel to finish off.

A tough days work! But I know tomorrow I’ll be better for the work I did today.

What are you doing to better yourself today??

Run long, Be strong

Sounds like a plan!

Some of you have asked about my planning towards my training. I have a pretty good idea on how hard to push my body and when to ease back. I also know what my weakness are and where I need improvements. In saying that I have a basic template that I follow and listen to my body on a daily basis. This is all on top of my daily run.

Monday – squat variation / arms
Tuesday – chin ups / clean+jerk
Wednesday – bench / Sled
Thursday – deadlift / chin ups
Friday – shoulder press / arms
Saturday – lunges / sled
Sunday – chin ups / cleans or snatches

I also try and do 2-3 sets of upper back each day and single leg/core work alternating days. I try and row and use kettlebell swings 3-5 days a week as well.

If I feel good I push hard, if I’m feeling abit flat I will take that day easier. It’s all about listening to your body!

Amazing ‘Grace’

Today I reached a goal I thought I would take years to reach. I did a 4:30min Grace. For those of you who don’t know what grace is. It’s a CrossFit Benchmark workout consisting of 60kg clean and jerks, 30 reps as fast as you can. A few weeks ago I got under 8min for the first time. With no specific training for the clean and jerk other than doing the moments 5 or 6 times in the past month I was stoked to get sub 5 mins last week. Speaking to the ‘crossfit guy’ at our gym, who is goin to base camp Everest for alititude training for the open, he manages to do 4:30min grace. This was my motivation going into today’s workout. I wanted to have the best time in the gym. Next week I
Going for 4:15min!

What’s your best grace time?

15/365 – naturally fit

I never thought about this until today’s run. But I’m sure there’s a time when my natural fitness to run will finish and my trained fitness will take over. I feel I have a bit more to go until I reach the end of my natural fitness. I’m sure that these daily runs are building on my ‘trained fitness’ at the same time. Today was 1500m in 6:08. The speed felt fast as the treadmil sped up but I found my groove pretty quick. I still need to work on my breathing patterns as it can feel abit strange and forced at times.

When the day comes that I reach the end of my natural ability to run and my trAining kicks in, I wonder if it will feel any different?

Have any of you out there felt as if your training has taken over your born ability?

Run long, be strong

14/365 – feeding the calves

Today marks the 2 week mark of running everyday! While some may see this as nothing remarkable, it’s the most consistent patch of running iv done since I can remember. The good news is that it’s still feeling good and I’m continuing to look forward to the next days run!

Today was 1400m and it took 5:44min. The 15km/hr speed is feeling better each day and I think my legs are starting to get into a stride pattern now. My breathing patterns still need abit of work but I’m sure that will come with time.

As I got towards the end of my run and once I finished a felt the blood that had built up in my calves, this was the first time iv felt this but I’m exited that it’s starting to build the endurance into my lower legs as quite often at the start of football season the calves cramp up until if have a base of fitness, hopefully this will correct that!

After my run I did crossfits (www.crossfit.com) WOD of 7 min AMRAP 5 x 30inch box jumps 3 cleans at 100kg. I couldn’t clean 100kg so scaled it down to 80kg(175lb). I got through 7 rounds. I then did 3 sets of 10x single leg squats and 10x20kg KB swings and 10 mins of arms to finish off the workout.

Feeling pretty stuffed at the moment but enjoying the work I do each day!!

Keep the feedback an questions coming!

Run long, be strong!

I’m Challenging You! #1

Got a spare 5 minutes on your Monday? If you don’t you need to work on your time management  skills because you are missing out on some great workouts.  Here are a few 5 minute workouts that i throw into my conditioning days to keep things mixed up.  Try them and let me know your thoughts!!

Kettle Bell Swings (a weight you could swing 15 times)

Start the timer

1 swing @00sec, 2 x @30sec, 3 x @1min, 4 x @1:30 5 x @ 2:00, 6 x @2:30, 7 x @ 3:00, 8 x @ 3:30, 9 x @ 4:00, 10 x @ 4:30.

Skip The Burpees

5 Burpees, 10 double unders (or 20 skips). Go every 50seconds until the 5 minutes are up.

Midnight Prowler

25m prowler push going every 30seconds

Toeing Box Jumps

1 hanging toe to bar, 2 box jumps.  

2 hanging toe to bar, 4 box jumps 

4 hanging tow to bar, 8 box jumps etc for 5mins (double each round)

GHD Hell

5 GHD Sit Ups

3 GHD Back extensions (go up 1 each round for the 5 mins)


Give one or all of these a shot today and tell me how you go!