Drift's off season training

[Drift]

Quick crossfit MetCon session tonight.

Tabata rope work to warm up with.
"Fran" in 13:12 which I am not too happy about but it was a great workout.
Then 100 KB swings to end.

 

[Drift]

Decent session today. Felt really good about it, although I was at rugby training last night and have decided I need to work on my sprinting more. Lots of deadlifts and squats I suppose. Also some sprints would help.

Warm Up:
Tabata Battling Ropes


Front Squats: 50x6, 55x5, 60x4, 60x3
Lunges: 10x12, 10x10, 10x9, 10x10
Back Squats: 25x18, 25x15, 20x18, 20x17

Romanian Deadlifts: 40x6, 45x6, 55x6, 60x6
Seated Good Morning: 20x12, 25x12, 30x10, 30x12
Standing Calf Raises: BWx 25, BWx22, BWx20, BWx23

 

[DrSTU]

My sprint session this evening

20*25m on 20s

rest 3.75 min

20*25m on 20s

rest 3.75 min

5*50m on 40s

 

[Drift]

Cheers for that.
I generally do something like this:
6x10 go on 20 seconds
rest for 90 seconds
6x15 go on 20 seconds
rest for 90 seconds
6x20 go on 20 seconds
rest for 90 seconds

I do this twice, once from a standing start and the other from a 5m jog and then burst of speed.

 

[Drift]

Been pretty slack in updating this lately.
Moved into a more crossfit type metcon (metabolic conditioning) program with a cycle of 12 metcons done over 3 weeks with one benchmark WOD done every Friday.

So far the workouts have kicked my arse but they are definitely worth it, I am slowly adding to the gym as well, currently building a box to do box jumps onto.

Tonights workout:
5 rounds of
45kg back squats
10 push ups
15 sit ups
sprint down to the bottom of the driveway and back up again (about 50-55m in total)

Did it in 10:20.1 which I was happy with seeing as the workout we did at training last night included too many stairs to think about.

 

[Drift]

Workouts lately have been as follow:

Deck of cards - do as many reps as the number on the following
Clubs - Squats
Aces - Burpees
Hearts - Sit Ups
Diamonds - Push Ups
Jokers - 1km Cycle
EG 5 hearts I did 5 sit ups and then drew another card. Was a killer when I got the 9, 8, J and Q of aces in a row.'

Tabata This
1 full tabata cycle of the following:
Squats, Burpees, Push Ups, Sit Ups, Knees to Elbow jumps and rope slams.

5 rounds of 50 squats and 100 skipping rope jumps

21-15-9
Lunges
Sit Ups
Burpees

5 rounds
100 skipping jump ropes
5 burpees
10 push ups
15 sit ups
20 squats

10-20-30
Squats
Push Ups
Sit Ups

Last night my workout was brutal.
10 rounds of:
10 x 20kg KB swings
10 Burpees
10 Sit Ups

Tonight I am doing "Barbara", the crossfit benchmark.
It's 5 rounds of
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

 

[Dickie E]

the 9, 8, J and Q of aces in a row.'

Yeah, the ol' queen of aces 'll kill you every time.

Why don't you come to outdoor ref training with the rest of us instead of locking yourself in your garage, bitch?

 

[Drift]

I'm English, being outside in the sun would destroy me. Also work and the ridiculously early timeslot isn't helping.

 

[Drift]

OK so even though I am the fittest I have been in years I have injured myself. A "moderate hamstring strain" is how my physio described it. Out for 3-6 weeks although hopefully my rehab goes well and I am back in 3.

 

[Dickie E]

Drift, how did you incur the injury?

 

[Drift]

Setting off during a trial game the other day, I needed to stretch out my stride and I did this a little too much.

 

[dave_clark]

aren't you too young to have grown hamstrings?

 

[Drift]

I would imagine by 25 my hamstrings have become fully formed.

 

[menace]

OK so even though I am the fittest I have been in years I have injured myself. A "moderate hamstring strain" is how my physio described it. Out for 3-6 weeks although hopefully my rehab goes well and I am back in 3.

I'd take that...as my hamstring strain 18 months ago has 'developed' into swelling at the hamstring insertion and now since october 2011 chronic bi-lateral achilles tendonapathy which simply will not improve despite regular physio and rehab program. :sad:

 

[Pinky]

Setting off during a trial game the other day, I needed to stretch out my stride and I did this a little too much.

Or a little too little stretch beforehand :sad: