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 Post subject: Re: Your workout today
PostPosted: Thu Jul 11, 2013 2:59 pm 
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Impressive boner
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Location: Nottingham.
Double swing snatches with a 10kg KB, single swing snatches with a 12kg and 10 mins snatches with the same.
Five sets of 5 swings, 5 cleans and 5 thrusters with a 14kg.
Three 30 seconds of v-twists with an 8kg.


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 Post subject: Re: Your workout today
PostPosted: Thu Jul 11, 2013 11:06 pm 
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Location: Seattle
40 minute run w/3x.5 mile race pace intervals

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 Post subject: Re: Your workout today
PostPosted: Thu Jul 11, 2013 11:22 pm 
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Location: Portland
40 minutes of yoga, 30 minutes of zumba, 30 minute walk

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 Post subject: Re: Your workout today
PostPosted: Fri Jul 12, 2013 11:08 am 
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Saggy Butt
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30 minute swim last night, 30 minute run this morning. My legs are unpleased with me.

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 Post subject: Re: Your workout today
PostPosted: Fri Jul 12, 2013 7:35 pm 
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Mispronounces Daiya

Joined: Sat Mar 23, 2013 10:49 am
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Location: Las Vegas, NV
5 mile run, NROLFW workout. One more to go in phase 2!


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 Post subject: Re: Your workout today
PostPosted: Fri Jul 12, 2013 10:11 pm 
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Chip Strong
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emmalv wrote:
5 mile run, NROLFW workout. One more to go in phase 2!


Hey emmalv, can I ask you about your experience with NROLFW?

I am interested in trying it but I am a runner (as I notice you are as well) and I don't plan on cutting out my runs. Do you find the workouts very difficult or that you need a lot of extra recovery? The book seems really focused on the fact that these workouts are "heavy" and seems to not really recommend much cardio other than intervals. Although my experience with weight lifting is mostly dumbbells and free weights and not Olympic style, I am not a strength training beginner. I also consider myself pretty fit, and am no stranger to double workout days. (Like a run/trail run and strength workout or hot yoga or strenuous hike). Do you find running and NROLFW pretty manageable?


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 Post subject: Re: Your workout today
PostPosted: Fri Jul 12, 2013 11:49 pm 
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Dead by dawn
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Location: Seattle
Hour ride on the trainer

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 Post subject: Re: Your workout today
PostPosted: Sat Jul 13, 2013 10:55 am 
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Mispronounces Daiya

Joined: Sat Mar 23, 2013 10:49 am
Posts: 1389
Location: Las Vegas, NV
studio wrote:
emmalv wrote:
5 mile run, NROLFW workout. One more to go in phase 2!


Hey emmalv, can I ask you about your experience with NROLFW?

I am interested in trying it but I am a runner (as I notice you are as well) and I don't plan on cutting out my runs. Do you find the workouts very difficult or that you need a lot of extra recovery? The book seems really focused on the fact that these workouts are "heavy" and seems to not really recommend much cardio other than intervals. Although my experience with weight lifting is mostly dumbbells and free weights and not Olympic style, I am not a strength training beginner. I also consider myself pretty fit, and am no stranger to double workout days. (Like a run/trail run and strength workout or hot yoga or strenuous hike). Do you find running and NROLFW pretty manageable?


Hi Studio, sure, I'd be happy to share some of my experience! To preface, I am used to long workout days, admittedly probably a bit unhealthily so... I'm now making a real effort to listen to my body more even if that means cutting back. I just want to underscore that, but it sounds like you are used to some volume workouts as well. And yes, this book takes a "this is all you need" approach but running keeps me sane, so no chance I was giving that up.

I actually tend to do the runs on the same day as the lifting workouts because then I can give my legs more of a rest on the off days rather than if I was on a lift/run/lift/run, etc schedule. I might run 2 miles with the dog as a warmup, then lift, then run a couple more, or sometimes I just run all my miles after. I never run more than 2 miles before the lifting workouts, and my runs are pretty standard. I'm not doing tempo runs or fartleks or anything like that. I do work in an easy pace long run once a week on a non-lifting day (and for me that's anywhere from 7-10 miles). So with the long run I have 4 tough workout days, and then the other 3 I try to give my legs a rest by resting completely or doing something non-impact and not as strenuous. I usually take at least 1 day of complete rest, and sometimes 2. (In contrast, before I would easily go 10 days without a rest day.) If I feel good, I might do another run or another harder workout, and if I am feeling spent, I don't.

So so far I'm finding it manageable but I'm only through phase 2. I maybe be singing a different tune in another month! Hope this is helpful.


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 Post subject: Re: Your workout today
PostPosted: Sat Jul 13, 2013 4:30 pm 
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Location: Seattle
1 hour open water swim clinic, 10 mile run

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 Post subject: Re: Your workout today
PostPosted: Sat Jul 13, 2013 6:48 pm 
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Chip Strong
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Thanks, emmalv!

I did workout A from NROLFW today. It was good! Now to see how my long run goes tomorrow.


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 Post subject: Re: Your workout today
PostPosted: Sat Jul 13, 2013 9:16 pm 
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Location: Portland
4+ mile run, hour and a half of vinyasa

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 Post subject: Re: Your workout today
PostPosted: Sun Jul 14, 2013 12:34 pm 
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Chip Strong
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12km run. Maaaybe yin-yang yoga this evening.


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 Post subject: Re: Your workout today
PostPosted: Sun Jul 14, 2013 5:11 pm 
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90 minute ride w/2x25' race pace intervals, 25 minute transition run

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 Post subject: Re: Your workout today
PostPosted: Sun Jul 14, 2013 8:29 pm 
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Joined: Sun Jul 14, 2013 8:22 pm
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Location: Tennessee, USA
I did half of a 36-minute yoga session before giving up in exchaustion. Yay?


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 Post subject: Re: Your workout today
PostPosted: Mon Jul 15, 2013 1:03 am 
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Location: Portland
Hour and a half of vinyasa

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 Post subject: Re: Your workout today
PostPosted: Mon Jul 15, 2013 12:35 pm 
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Location: Nottingham.
Glute bridges, windmills, static clean holds, 10 mins jerk.


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 Post subject: Re: Your workout today
PostPosted: Mon Jul 15, 2013 12:46 pm 
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30 minute run.

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 Post subject: Re: Your workout today
PostPosted: Mon Jul 15, 2013 2:49 pm 
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Location: Sweden
Leg workout. I'm changing up my routine, abandoning the upper/lower body split for a 4-split.
Looks like this:

Day 1: Chest, triceps
Day 2: Legs
Day 3: Back, biceps
Day 4: Shoulders, abs, calves

Although today I started the week with leg day, since I worked my upper body on saturday, I think it needs a day more of rest before I hit it again. Took it very easy today though, because of my hurt ankle. I had to cut back 50 kg on the leg press and skip my favorite exercise, split squat. Still a pretty nice workout. Also did some bodyweight ab work afterwards.


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 Post subject: Re: Your workout today
PostPosted: Mon Jul 15, 2013 8:19 pm 
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Mispronounces Daiya

Joined: Sat Mar 23, 2013 10:49 am
Posts: 1389
Location: Las Vegas, NV
NROLFW phase 3 and 4 mile run.


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 Post subject: Re: Your workout today
PostPosted: Tue Jul 16, 2013 1:19 am 
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Joined: Wed Oct 20, 2010 9:29 pm
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Location: Portland
30 minute run, 30 minutes of yoga

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 Post subject: Re: Your workout today
PostPosted: Tue Jul 16, 2013 1:04 pm 
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Making Threats to Punks Again

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Location: Yorkshire, UK
Managed to get out for a 30 minute run on the last two mornings. Hurrah. About time I got myself back to it!


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 Post subject: Re: Your workout today
PostPosted: Tue Jul 16, 2013 1:18 pm 
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Location: Nottingham.
8kg jerks, 12kg snatches then lunges, bent over rows and presses with two 8kgs.


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 Post subject: Re: Your workout today
PostPosted: Tue Jul 16, 2013 9:15 pm 
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Chip Strong
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NROLFW phase 1, workout B
3 miles on the treadmill


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 Post subject: Re: Your workout today
PostPosted: Tue Jul 16, 2013 9:52 pm 
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Location: Halifax, NS
Just about 50 minutes of walking.


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 Post subject: Re: Your workout today
PostPosted: Tue Jul 16, 2013 10:22 pm 
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Location: Seattle
Team track workout, adjusted for race week: 4x800 at Olympic distance 10k race pace

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