Blog Posts

  • 010525

    60min run – Under 70% HR – 8.51KM | 123BPM | 7:03/km

  • 010424

    4 Rounds:500m Run1k Ski80 Wall Balls 47:33*Partner WOD with Jason

  • 010324

    10 min warm up run 12 Rounds:1 Min Sprint1 Min Recovery 5.83KM total (including warm up run) | 5’50″/km | 169 SPM | 146BPM

  • 010125

    90mins Run (80mins easy + 10 mins speed up) 11.13KM | 170SPM | 113BPM

  • 123124

    3RM bench press – 62kg, 65(2) 2 min pull ups – 21 100m lunges (25kg) 5:11 5min bar facing burpee – 66 1.5km recovery runwe

  • 123024

    60min – recovery indoor bike – 106bpm – 401 cals

  • 122924

    3RM deadlift – 100kg. Conventional. No straps no belt. From the floor 5k row – 22:45 100 wall ball for time 6kg @ 6:49

  • 122824

    30 min Zone 2 Run4.6KM | 6:31/km pace | 4.6KM | 186 spm

  • 122724

    Hang Power Clean 5 Reps – Worked up to 60kg Accessory Work:DB Rows 3×10 @20kgLandmine Press 25kg x 15, 30kg x 12, 30kg x 11Explosive Push Ups @20kg plate @10,9,8

  • 122624

    30Min Zone 2 Run 4.64km | 6:27/KM pace | 182SPM (Worked on getting 180 SPM)

  • 122524

    10min warm up 10R of:60s Sprint60s Recovery Run Total: 5.24KM | 5:43/km (including warm up)

  • 122424

    2k Row Warm Up 20Min EMOM60s Sprint (40s)60s 5 Front Squat @40KG (50s)60s Burpee Broad Jump (50s)60s Rest 3RMax Reps – Tri Ext10 30″ Box Jump10 Toes To Bar

  • 122224

    70min Easy Run @ Gurney Bay 8.09km | 107BPM | 8’39”/km

  • 122124

    Quick chest, shoulder and power 30min workout 3 sets of db flat bench 3 sets of seated db shoulder press Few sets of DB swing to press up to 17.5kg dbs

  • 121924

    2k Row Warm Up 21Min EMOM60s 55KM Deadlift @15(45kg),10,10,10,10,10,1060s Wall Ball 6kg 15(all rounds)60s 10 Cal Ski (10 cals all rounds) 3R:Max Tri Ext (Cable)Max Inverted Row60s Plank

  • 121624

    30min Run Test – 5.71KM | 5’15″/KM Pace | 153BPMImprovement since last 30min test Sept 11th – 5.34KM

  • 121424

    90min Recovery run – 11.66km | 7’43″/KM | 118BPM

  • 121324

    30min Zone 2 Run – 4.94KM | 6’05″/km | 133BPM *Aiming for High Zone 2

  • 121224

    Bulgarian Split Squat 12-8-6-4 @ 10kg DBs, 25KG Barbell, 15KG DBs, 20KG DBs Chin Ups 10-8-6-4 (BW, recovering from golfers elbow) 7x1000m Rowing @90s Rest – Avg 2:13.5/500m

  • 121024

    60min Recovery Run – 7.44KM, 8’05″/km, 113BPM

  • 120924

    4 Rounds of 20m Sled Push @130,140,150, 160KG(rested once)4 Rounds 20m of Sled Pull @100, 125, 125, 125kg *500m Run between runs 1.5k run into 30-20-10 OfDeadlift @45KGBurpee over Bar 40 Wall Balls between each each 30s, 20s,10s 2.5k run … Continue reading →

  • 120724

    Hang Power Clean 3-2-1-3-2-1 @60KG, 63.6, 66, 63.5 , 65(1), 66 Bench Press 6×3 *3 Sec Pause @60kg 3 Rounds ofMax Push UpsBox Step Ups 60secsPull Ups 60secs

  • 120624

    50min -ve split every 5mins Run Total 8.45KM, 146BPM avg, 5’55″/KM

  • 120524

    5k Recovery Run – 39:38mins, 7’55”.km, 116BPM

  • 120424

    DB Bulgarian Split Squat 12-8-6-4 @ 12.5kg, 12.5kg, 15kg, 17.5kg Chin Ups 4×5 @5kg 6x1000m Row 90s Rest @2:14.5/500m Avg

  • 120324

    Ran to gym Hang power clean 3-2-1-3-2-1 @57.5, 62.5 , 67.5, 62.5, 66(1), 66 Bench Press 6×3 @60kg 3 Rounds:Max DB Press @10KG DB – 15,12,12Max Pull Ups @ 7,6,5Max DB Snatches @15KG DB – 5,4,4 Ran back home

  • 112624

    50mins Run, Every 5mins -ve split8.08KM, 6’12” Pace, 140BPM1. 6’46″/km2. 6’35″/km3. 6’32″/km4. 6’31″/km5. 6’27″/km6. 6’14″/km7. 6’04″/km8. 5’56″/km9. 5’47″/km10. 5’17″/km 1 hour of Shoulder bodybuilding after

  • 112524

    55 min Zone 2 Run – 7.6KM, 7’15” Pace, 127Bpm HR

  • 112424

    DB Bulgarian Split Squat 12-8-6-4 @15KG – 10KG – 12.5kg – 15KG (Drop weight to do full ROM) Inverted Row 3x Max @15-12-10-10 5 x 1000m Row, (90s rest) – 2:15/500m Pace!

  • 112324

    80min Run – 10.33KM , 7’45” Pace, 121 BPM

  • 112024

    Hang Power Clean 3-2-1-3-2-1 @55-60-65-60-65-70(f) Bench Press 3-2-1-3-2-1 @60-61-62-61-62(1)*Working out alone so stopped for safety reasons 3Rounds of MaxPush Ups @25,20,15Inverted Rows @15,15,15Hang Clean & Jerk @40KG @3,4,3

  • 111924

    50Min Run, Every 5mins -ve split Distance 8.15KMAvg Pace 6’09”Avg HR 141 BPM

  • 111824

    Easy Run 55mins – 6.52KM, 8’26″/KM pace 115BPM 1 Hour Chest and Tricep Bodybuilding with Peng and Kai Young

  • 111624

    FundRaiser Run – Steps to Home 7.62KM @41.19, Avg Pace 5’25″/km 164 avg HR Was aiming for under 40mins 7KM – 38min 55Secs PR

  • 111424

    Ran to gymRow 30s On, 30s Rest. Reach 5km @36minsRan back

  • 111324

    30Min Run Zone 2 – 4.17KM, 7’12″/KM Pace, 131BPM avg

  • 111224

    Warm up3R:200m Row20 Glute bridges20 push ups 3×1 Sumo Deadlift @ 95, 100, 100KG3×1 Bench Press @ 65. 66, 67.5 3 Rounds:Max Cable Rows @25/6plates @12,10,8Max Dips @15, 12, 10 Conditioning100 Wall Balls @9kg @(9mins 24 secs)50 Burpee Broad Jump … Continue reading →

  • 110924

    90mins long run @13.07KM, 132BPM Ran with Don at KJ Lakes. Took a crap halfway thru the run

  • 111124

    Star of deload week Run 10mins warm up 1.6k Run @ 7:04, 4’25” , 164BPM Run 10mins cooldown

  • 110824

    Zercher reverse lunges 12-8-6-4 @ 45-52-56-60(1) Ring rows elevated 30″ @ 12,11,11,10 12 rounds x 500m row Total time 37:24 , 26:24 working time, Avg 2:12/500m

  • 110724

    Run – 55mins Zone 2 – 7.62KM, 7’13″/KM, 133BPM

  • 110624

    3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0 3x20m Sled Pull @ 100, 110, 120kg 16M EMOM60s Ski (cals) @13,13,12,1260s Walking Lunges @20kg @17,17,16,17m60s Burpee Broad Jump @12,13,12,10m60s Rest

  • 110424

    50 min Run – Zone 2. 132BPM avg/ 6’49″/km. 7.34KM

  • 110124

    Deadlift 3-2-1 @ 90-100-105Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f) Barbell Good Morning 3×20 @20kgDB Push Press 3x Max @18kg DBs @12,10,8

  • 103124

    30 Min Zone 2 – 4.43KM, 135avg BPM. 6’47” Pace

  • 103024

    50min run, -ve split every 10mins 1. 6’23”2. 6’16”3. 6’13”4. 5’56”5. 5’38” Distance -8.24KMAvg Page – 6’05”Avg HR – 148BPM Cold Plunge after. 13.9 degrees, 3mins

  • 102924

    Shoulder Bodybuilding 8 exercises x 4 set x 8-15 reps Cold Plunge after. 5.2 degrees, 3mins

  • 102824

    90 Min recovery run – 10.63KM, 8’28″/km, 121BPM

  • 102724

    Zercher reverse lunges 12-8-6-4 @ 40-50-55-62(1) Ring rows elevated @ 20”x15, 24”x12, 30”x11, 30”x10 11 rounds x 500m row Total time 35:01 , 24:01 working time 100 push ups

  • 102624

    50 min recovery run @6.39KM, 129BPM HR