have a go at this

hagler7 · 03:05 PM

i devised a new work-out and it took my HR thru the roof

i was that happy with it i named it, please please have a go at it

THE RANDY COUTURE TRIBUTE

20 x sledgehammer swings/tyre
10 x kettlebell swings 20k
1x 16 meter fast bear crawl to sandbag at end of garden pick it up and slam it then ground and pound 100 different strikes using different angles to knee it and tumble rolling along it for added interest.
10 x bicep curl (40lb barbell)
10 x burpees
4 x 16 meter sprints
10 x kettlebell snatch 16k
repeat 5x ( 1min rest in between rounds but try 45 secs as rounds go on)

Fight_Song · 07-19-2008, 11:34 AM

bicep curl? what the fuck?

hagler7 · 07-19-2008, 11:51 AM

sorry i meant barbell curl

Fight_Song · 07-19-2008, 12:11 PM

barbell curl? what the fuck?

hagler7 · 07-20-2008, 03:08 PM

well if its good enough for "martin rooney" its good enough ........you know the rest

mike p · 07-20-2008, 03:18 PM

Sounds good. Kinda reminds me of this morning's crossfit:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Last night's beer and junk food was not a good idea...

hagler7 · 07-21-2008, 09:28 AM

hey mike is this the famous "500 work-out" i have heard about, great job getting it done mate under beer and junk circumstances lol keep up great work

mike p · 07-21-2008, 04:59 PM

Quote:

Originally Posted by hagler7

hey mike is this the famous "500 work-out" i have heard about, great job getting it done mate under beer and junk circumstances lol keep up great work

They call it "the filthy fifty" at crossfit, but I'm sure there's more than one name for it. It got pretty bad under those circumstances. After every set I wasn't sure if I was going to yack from the work or from the hangover. Probably both...

I recently started the WOD's at crossfit to supplement my training. There are a lot of good routines and they change every day. You should check it out if you haven't already.

Cheers!

spirez · 05:39 PM

Quote:

Originally Posted by Fight_Song

barbell curl? what the fuck?

+infinity

Trade the curl for a bent-over row. You still hit the biceps, especially with an underhand grip but it works the back too. Isolation exercises have no place in a circuit imo.

hagler7 · 07-22-2008, 12:31 AM

will do that spirez cheers