Baldy learns to swim 3km/h

[dublin dave]

Puffing like a buffalo.

Have you been neglecting your cardio?

[baldy]

Puffing like a buffalo.

Have you been neglecting your cardio?

Just haven't been logging it

Seriously though, 10 box jumps over 100cm is pretty hardcore cardio. Once the VF crew arrive in Cape Town, we might have a little box jump throw down comp and see how the cardio bunnies do.

[baldy]

Friday
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1km swim in Sea Point pool.

[Speciell]

Saturday
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500m walk to the beach, 500m walk back from the beach.

[baldy]

Monday
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Quick morning Swim at JBay followed by Ida's core training session.

Tuesday
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30 minutes quality chilling time in a hammock.

Wed
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CoC session in the car, very close to closing the SS number 22.
Few sets of pushups when we stopped at road blocks. 1F pushup with 60kg weight on back.

[baldy]

No real training for the last 10 days, did a couple of Ida's core training sessions and lots of swims, so have not taken the eye of the ball totally.
Got the Eastern Cape noro virus and with the upset tummy lost 4kg, will jump on a scale this afternoon to see if its back yet. Have been hitting the beers fairly hard, so should count for something.

Saturday Night
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Hit the tiles, South Africa Disco style with Speciell, owned the dance floor.

Sunday Afternoon
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Beers and Cocktails at a beach bar.

Monday Morning
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Started this easy to get myself back into the swing. I clipped the chair a few times on the jumps, legs are weak!
Warmup
3 rounds each time doing an extra rep of Pullups (3,4,5), Jumps over garden chair (5,6,7), pushups (15,16,17)
Ida's Core program 10 minutes.

Will do this every morning before work and sneak the numbers up.

[ida]

Ida's Core program 10 minutes.

Will do this every morning before work and sneak the numbers up.

I like what I am reading. Keep up the good work!

[Speciell]

Hit the tiles, South Africa Disco style with Speciell, owned the dance floor.

Yeah, nooone will belive you did as much cardio as you did. Dancing shoes, fistpumping, sprinkler, Marcoolio moves coordinated with friend, flo rider. Good that you balanced it out with bears on sunday.

[Linnéa76]

Good that you balanced it out with bears on sunday.

Wow, another animal sighting! Or where you hanging out with husky, hairy men? Sounds like a good time either way.

[Speciell]

Good that you balanced it out with bears on sunday.

Wow, another animal sighting! Or where you hanging out with husky, hairy men? Sounds like a good time either way.

[/youtube]

[baldy]

I like what I am reading. Keep up the good work!

Yeah I am getting into this working my abs 10 minutes everyday, now you need to come up with a bicep program so that all the beach muscles are covered.

Yeah, nooone will belive you did as much cardio as you did. Dancing shoes, fistpumping, sprinkler, Marcoolio moves coordinated with friend, flo rider. Good that you balanced it out with bears on sunday.

In the right time and place I am a disco dancing machine, it's hardly a secret Who is this Marcoolio guy, seems pretty cool from his wiki page.

Wow, another animal sighting! Or where you hanging out with husky, hairy men? Sounds like a good time either way.

I would say my mates and I could count as beary kind of men, ZA is after all the 3rd most manly country in the world (according to mens health).

Tuesday Morning
===========
Warmup
3 rounds each time doing an extra rep of Pullups (4,5,6), Jumps over garden chair (6,7,8), pushups (16,17,18) // felt easier today, groove coming back
Ida's Core program 10 minutes // with +5 seconds on last plank
45 minutes tanning

[fredrikw]

Who is this Marcoolio guy, seems pretty cool from his wiki page.

He's really popular here in Sweden among those under 10. Depending on what cool you're after it can be both spot on or terribly wrong

[ida]

I like what I am reading. Keep up the good work!

Yeah I am getting into this working my abs 10 minutes everyday, now you need to come up with a bicep program so that all the beach muscles are covered.

Rowers don't do bicep routines. We don't have to. The rowing takes care of that muscle group.

[Speciell]

You would have owned him too.

[baldy]

Rowers don't do bicep routines. We don't have to. The rowing takes care of that muscle group.

There is always space for a bicep routine no matter how much you hit them with rowing. A wise man once told me the secret is to hit the cep from every angle.

You would have owned him too.

Yeah he does have a few of my dance moves, could teach him a think or two about coolness.

Wednesday Indoor Rock climbing
===========================
Took my none climbing for taster session at a rock climbing place in Cape Town.
I did 3 auto belay routes nothing too challenging, then a few pullups and hangs.
Got a free Tshirt!