My WOD

andrus kokerov said:
How ya doing everybody? Merry christmas! So how you started christmas? This year i aint skipping eny workouts on christmas. Started the day with some stair running:
3x every stair (about 70 stairs)
3x skipd a stair
3x jumps with legs together, skipd a stair
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I did strength training today of just biceps, triceps and abs. Tomorrow I will do back and shoulders/traps. You?
 
Still on holidays. Actually cant wait to get back up in a tree. Spent most my workouts running and in outdoor gyms. Actually orderd myself a 6 month training plan to prep for a 5k race. It should last 20-25 minutes. Like a masters challange, makes sense? We'll see how it works out. So when i get back home my schedule will be 3x running, 1 strengh training a week, 1 rock climbing or strengh training. Hope ill can stick to it. We all know "everybodys got a plan untile they get hit". Some hard workdays may hit me... Today did a test run for the training plan. 2,7k in 12 minutes.
 
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Did some stuff at home today: 100 push ups, 100 air squats and 100 situps.

Iv been finding it difficult to stick to my running training plan. If the interval training or tempo run is after a rough day at work then its almost no sense of getting to the track. Ill have to listen to my body and do that stuff on lighter days.

The good thing is that im almost light as a feather :D
 
Started with sprint trainings couple weeks ago. Hope it will help my ropewalking in open ascent. Did 1,5km warm up run and some excercises, then sprints 3x50m (90% max pace) and 3x(max effort). Some running and stretching afterwards.

There was a old man, 80 and more years old, at the tracks. He was running his rounds. Did a couple and then rested and then again a couple rounds. I found it so cool. I hope im him in 50 years.
 
Stephen Moore said:
Have you looked into PHA training? OMG you will feel super human after 2 weeks of that with 5km a day running! That’s what Sidor and some of the pro hockey guys do.
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I did it for 6 months and wish I’d never stopped! I was training for a job that I never got ...long story. Anyhoo this client of mine is a fitness trainer for pro athletes and she got me doing PHA Peripheral Heart forget what the A stands for - old age! Anyway, it works real fast to get your circulatory system buff!
 
Mark Chisholm said:
Never heard of it. I'll go check it out now.
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I pinky promise you will be hooked! Be careful though it’s designed to strengthen your heart and when people start they tend to pass out! The idea is to do 60 percent of your max there abouts in reps of 10 or so in circuits of say 10 or 20. Each exercise targets muscle groups as far away on the body as possible forcing the body to move blood from one end to the other.
The exercises are designed specifically to get rid of fat, not add bulk, increase endurance and increase aerobic capacity.
 
Mark Chisholm said:
Never heard of it. I'll go check it out now.
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Go online and grab a workout program, try it for 5 days! I guarantee you will notice an improvement on your already chiseled body! My pro hockey player clients do it. Many of the best rock climbers in the world do it. It’s a results oriented approach to cardio strengthening using dumbbells, a barbell and a few weights and a step box of some sort. Very basic equipment.
 
Haven't been active here in awhile, but I'm now chasing down a 295lbs paused bench press, I squat in the low 400's and I'm getting ready to deadlift 500x2 or slightly higher here shortly at 200lbs body weight.

I try to tell the guys at work about the performance benefits of lifting in their every day lives but no one wants to listen... Fools!
 
Dblehron said:
Haven't been active here in awhile, but I'm now chasing down a 295lbs paused bench press, I squat in the low 400's and I'm getting ready to deadlift 500x2 or slightly higher here shortly at 200lbs body weight.

I try to tell the guys at work about the performance benefits of lifting in their every day lives but no one wants to listen... Fools!
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Thats squats nice man! My comps are done for the season. Got a 3rd and a 4th place from the chapter comps and am happy with it for this year. I didnt do much other workouts during the season as rec climbing. I felt i should have.... ill keep going also during the next season with gym and running. I must say running fast splits at the track helpd me alot to get faster at ropewalking. I felt the most lack of strenght at speedclimbs. Now im getting started with easy 5-6k runs and bodyweight strenght exercises. Ill be grabing a barbell soon and maybe even adding some weight to it
 
Strength is great and all, but endurance and flexibility is better for tree work. PHA training hits all the right buttons. If you guys are already doing weights, you have more than you need in equipment. All you need is to do your weight lifting in reps with a short rest period in a continuous way. Also working the muscle groups furthest away from each other. Check it out! It totally nukes your circulatory system and makes your heart way stronger! You will be a gorilla on roids after 6 weeks guaranteed!
 
Stephen Moore said:
Strength is great and all, but endurance and flexibility is better for tree work. PHA training hits all the right buttons. If you guys are already doing weights, you have more than you need in equipment. All you need is to do your weight lifting in reps with a short rest period in a continuous way. Also working the muscle groups furthest away from each other. Check it out! It totally nukes your circulatory system and makes your heart way stronger! You will be a gorilla on roids after 6 weeks guaranteed!
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I have a mobility routine and do regular conditioning. You can be strong flexible and have endurance. No need to sacrafice one for the other until you get to the elite levels and make sacrafices for specificity.
 
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