JRI Fitness Challenge?

[DROC]

Well done on giving up eating lard pies.

Today I decided to make my run a little harder, I added 10Kg to my backpack. IT worked, I did 1.5K in 10 minutes and it was rather difficult. I then did some boxing, it was fairly light and technical cuz I was basically teaching a couple of 12 year olds who turned up and wanted to box. They want me to teach them MMA now... my own private midget army, just what I've always dreamed of.

Since the boxing was light I had a go at this fight conditioning workout from http://www.workingclassfitness.com/wiggyarticle3.shtml Wiggy is just as evil a bastard as Taku!

DROC

[rosso]

DROC - I've been reluctant to brink up the question of your new avatar - but I feel as it obviously reflects your keen interest in manly hygiene and all things healthy I must broach the topic:


That's a hell of a suppository just to the left of your leopard skin mustachioed weight-lifter.


Is there a system you use for relaxing and preparing the body for the insertion of that kind of object - or do you just smarm on some olive oil and hope for the best..?

[DROC]

It's all about progression, you start with something small like, say your wife's fist. Then you work up through bigger and bigger fists, a good example of progression is plumber, carpenter, pro boxer, strangler/Rapist. By the time you hit the rapist you should be ready for just about anything short of parking a mini up there... but that's a different conversation altogether.

DROC

[rosso]

Phew... Eye watering stuff.

I reckon Scarlett'll be firing 'em from her front garage with Bulls-eye precession if she follows your regime.

[DROC]

So the Oirish lads Alpha-male Challenge took shrunk-down form, but it happened last Sunday. In the strength, power and endurance test (circuit training), I raped Smokey. Then we had a fight, and I totally raped both smokey and the leftovers.

Then, we had a sprint (bout 100 metres) and they both left me in their dust.

Moral of the story, if they get lippy then better run. But if they do run they'll definitely get away!

Time to start doing some speed training.

DROC

[Den of Iniquity]

So the Oirish lads Alpha-male Challenge took shrunk-down form, but it happened last Sunday. In the strength, power and endurance test (circuit training), I raped Smokey. Then we had a fight, and I totally raped both smokey and the leftovers.

DROC

Did bazman have a note from your ma excusing him from taking part?

[bazman]

baz don't move fast or exert himself for no man.

and there ain't one of you fuckers can sit on a couch and drink wine for as long as me either.

[DROC]

The Alpha-Male Challenge is for lions and Gorillas, Bazman is a bear.



DROC

[Den of Iniquity]

I envisaged him more as the three toed sloth

[DROC]

Back lifting yesterday, started with lower body. I'm going on a 4-6 week strength cycle, but gonna do some running too cuz I ran 2.5K on Sunday and it took me over 16 minutes, which is WAY too slow. That's 2.5Kg according to my podometer, according to mapmyrun.com it's more like 3K.

I squatted 3x80Kg at a bodyweight of 75Kg, that's not very strong. In 4 weeks I'll be up to 100Kg. I'll add current weights and targets for my indicator exercises below this week.

Squat: Current 3x80kg, target 3x100Kg
Vertical jump:
Bench Press:
Chin ups:
2.5K run: Current 16minutes 30seconds Target: 12-13 minutes

DROC

[DROC]

Oi Scarlett, check this out.

http://strength-conditioning.net/swimming.htm

Give it a go and let me know what sort of results you get.

Thanks

DROC

[Ms Scarlett]

Not been doing much exercise lately to be honest for various reasons. Am looking to improve my running technique though, mainly to get rid of this stupid IT pain every time I run. Just read "Born To Run" by Christopher McDougall. Absolutely brilliant book, especially if you're into running. He tells a story about these mental Mexican remote tribe who are obsessed with running and go on mad 100 mile runs just for yucks. He also gives a great insight into the mentalist sport of ultramarathons, 100 miles upwards on mountains, deserts etc. Anyway, the other thread through the book is how running injuries like IT pain, plantar fasciitis etc etc have only come about since the invention of running shoes. He argues that running shoes cause our feet to be lazy, the muscles to atrophy and they encourage us to heel strike when we're running instead of the correct way to run which is more on the front of your feet, outside edge first. There's a fascinating theory that humans evolved to run and that before weapons and tools, that's how we caught our prey, through persistence hunting. So given that we evolved that way, it's crazy to think that shoes can do a better job than what our feet have evolved to do over so many years. I'm doing some research into different kind of shoes and I'm going to try running barefoot on holiday and see how that's different. I've been doing really short runs in the gym (10 mins) but on an incline because you can't heel strike on a hill and it does seem a bit better. Anyway, heartily recommend the book.

[DROC]

Same with strength training injuries, often caused by shoes. I always tell people to lift weights barefoot or in flat shoes like Converse. This also engages the glutes and the thighs better than running shoes for heavy lifts.

If you look at pics of old-time strongmen, they often lifted in 'city shoes'.

I haven't done any strength training in a week or two because I've reinjured my elbow. It's an old judo injury that never bothers me unless I box, then someone gives me a good smack on my guard and it comes back and hurts for weeks to lift anything with a straight arm. Chinups/pullups are the worst.

So I've focused on cardio and speed training instead. it also coincides very well with my stepson wanting to be a ninja, so we're learning/practicing parkour and tree climbing and the like together while I teach him how to kickbox and use a sword.

DROC