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#3631915 - 03/31/14 04:47 PM Workout of The Day thread
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Mud Dauber
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Loc: Tennessee

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Post up your daily workout upon completion. -will be interesting to see what everyone is doing.

Monday 3-31

Morning:

15 minutes, increasing weight with 60 seconds rest between sets:

3 Hang cleans + 1 push Jerk
65, 85, 95, 105, 115, 125 x2 sets

For time:
400 meter run
40 hand release push ups
30 single arm/ overhead Kettlebell Lunges (15 L, 15 R) 16/24 kg ( I did 16 kg)
20 Power Cleans 75/95 (I did 75 lbs)
30 Hand release push ups
20 single arm Kettlebell lunges (10 l, 10 r)
10 Power cleans
400 Meter run

I did it in 18:21. It was me and a room full of firefighters, most of them beat me and did heavier weights. The freakin' second set of pushups slowed me wayyyy down.

Afternoon:

I did a short run. I had to make a deposit at the bank, so I just ran there and back. Legs were worked over from those lunges this morning.

2.14 miles/ 23.08 minutes
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3632084 - 03/31/14 08:04 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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Well, today....nothing this morning..worked thru lunch....P90X shoulders and Arms this afternoon and wasn't quite blasted SO - I threw in T25 Speed 1.0 - sorta HIIT style - 5 minutes wide open - pause T25 - strip set of 4 diff weights of dumbbell curls - 5 more minutes of T25 - all the way down to the end .. and by the last 5 minutes of T25 I was BLASTED \:D - moves were slow to keep from being sloppy however considering I was close to 2 hours into workouts at that point running on about 700 calories at that point, I felt pretty good to be able to finish \:\)
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Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3632146 - 03/31/14 08:37 PM Re: Workout of The Day thread [Re: Kimber45]
Ed B
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Registered: 09/27/09
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90 minute game of ice hockey...just a series of short sprints basically.
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#3632206 - 03/31/14 09:03 PM Re: Workout of The Day thread [Re: Ed B]
mtcowgirl
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I took Saturday and Sunday off from working out becuase I wasn't feeling well. Most likely from working a 12 hour shift thursday and friday night and only sleeping 2 hours in that 48 hour period. So today I did Total Body Cardio Fix and it kicked my butt! Some of my friends talked me into doing a 5k in 12 days so I guess I need to start getting some run time in too.
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#3632283 - 04/01/14 02:52 AM Re: Workout of The Day thread [Re: mtcowgirl]
beachguy
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4 miles @ 7:41
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GOD BLESS AMERICA

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#3632318 - 04/01/14 06:34 AM Re: Workout of The Day thread [Re: beachguy]
G8rntn
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Registered: 11/01/12
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Start of week 5 in T25 (TBC Total Body Circuit)
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FLORIDA OWNS TENNESSEE!!!!

10 STRAIGHT!!!! \:\)

And I OWN TWINSHOOTER!!!! \:\)

And I will OWN TheDonkey if he takes my bet!!!!! \:\)

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#3632329 - 04/01/14 06:59 AM Re: Workout of The Day thread [Re: beachguy]
Kimber45 Moderator
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 Originally Posted By: beachguy
4 miles @ 7:41


Have to jump in the thread with a question: Do you jump right into the morning run on 0 food?
I was reading where it makes sense to do the morning workout on an empty stomach - then take in the right combo following that workout...
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Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3632373 - 04/01/14 08:01 AM Re: Workout of The Day thread [Re: Kimber45]
jb3
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6.6 miles run/walk at Montgomery Bell on Sunday. Getting ready for a triathlon relay coming up in May. I've got the running portion. Those dang hills are killer.
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#3632496 - 04/01/14 09:22 AM Re: Workout of The Day thread [Re: Kimber45]
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Mud Dauber
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 Originally Posted By: Kimber45
 Originally Posted By: beachguy
4 miles @ 7:41


Have to jump in the thread with a question: Do you jump right into the morning run on 0 food?
I was reading where it makes sense to do the morning workout on an empty stomach - then take in the right combo following that workout...


Depends on your goals. If you head out on a empty stomach, or, at the very least with no sugar, your body should start burning fat right away. If you do some cardio in the morning and work out in the afternoon, your metabolism will really start cooking, though, depending on how hard you push in the morning, you may notice your strength to be diminished during your strength workout.

I'm focused more on endurance with running, so I fuel up in the morning.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3632514 - 04/01/14 09:52 AM Re: Workout of The Day thread [Re: Kimber45]
Quailman
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 Originally Posted By: Kimber45
 Originally Posted By: beachguy
4 miles @ 7:41


Have to jump in the thread with a question: Do you jump right into the morning run on 0 food?
I was reading where it makes sense to do the morning workout on an empty stomach - then take in the right combo following that workout...


Kimber, for me, it depends on how far I'm going to run. If I am doing a typical 5 mile or less run, I don't worry about "fueling up" before running. I would rather run on an empty stomach to avoid potential stomach pains from food or drink. However, when I'm doing longer runs, if I have the option of eating some food, I will do so. For example, I ran 8.5 miles the other day, which is a pretty long run for me. That morning I had a cup of coffee and a bowl of steel cut oats. Waited a couple of hours before running to avoid stomach issues, and I felt great during and after the run.

If I have an option, I would much rather run in the morning than in the afternoon!
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#3632516 - 04/01/14 09:55 AM Re: Workout of The Day thread [Re: Quailman]
Quailman
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Daily workout routine:

Monday - 5.1 mile run, 7:58 pace.
Today - P90x chest and back, AB ripper X.
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Why work when you can hunt?

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#3632707 - 04/01/14 02:23 PM Re: Workout of The Day thread [Re: Quailman]
Kimber45 Moderator
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Ran 2 miles at lunch - still working thru this couch2 5K app.. T25 this afternoon - speed 2.0
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Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3632867 - 04/01/14 06:07 PM Re: Workout of The Day thread [Re: Kimber45]
beachguy
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5 mile fartlek
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#3632950 - 04/01/14 07:15 PM Re: Workout of The Day thread [Re: beachguy]
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Mud Dauber
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April 1st

Morning:

1.76 mile bike ride: 10:22 + 15 minutes of jump rope
3.48 mile hike with 50 pound pack. 50:23 (14:30 per mile)

Afternoon:

Strength:
Front Squat 1x5 80%, 1x3 85%, 2x3 90%, 1x3 95%

Metcon:
"Cindy"
20 minutes, as many rounds as possible

5 pullups
10 pushups
15 air squats

I managed 11 rounds and left a big ol' puddle of sweat on the floor. Some folks did over 20 rounds.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3632965 - 04/01/14 07:22 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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 Originally Posted By: Poser
April 1st

Morning:

1.76 mile bike ride: 10:22 + 15 minutes of jump rope
3.48 mile hike with 50 pound pack. 50:23 (14:30 per mile)

Afternoon:

Strength:
Front Squat 1x5 80%, 1x3 85%, 2x3 90%, 1x3 95%

Metcon:
"Cindy"
20 minutes, as many rounds as possible

5 pullups
10 pushups
15 air squats

I managed 11 rounds and left a big ol' puddle of sweat on the floor. Some folks did over 20 rounds.



That's a dang workout right there for sure!
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3633066 - 04/01/14 08:16 PM Re: Workout of The Day thread [Re: Quailman]
redblood
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Registered: 01/22/06
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1 mile walk
3.5 mile run
12 mile bike
T25 SPEED 1.0
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"I will predator hunt for food "

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#3633296 - 04/02/14 06:29 AM Re: Workout of The Day thread [Re: redblood]
G8rntn
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Registered: 11/01/12
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Loc: Cleveland, Tn

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Did abs last night... Have Total Body tonight. Abs was tough last night because i just did them Sunday.
_________________________
FLORIDA OWNS TENNESSEE!!!!

10 STRAIGHT!!!! \:\)

And I OWN TWINSHOOTER!!!! \:\)

And I will OWN TheDonkey if he takes my bet!!!!! \:\)

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#3633804 - 04/02/14 02:57 PM Re: Workout of The Day thread [Re: G8rntn]
beachguy
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5 mile easy run

squat thrusters 135# X 15, 10, 8, 5, 5
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GOD BLESS AMERICA

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#3633871 - 04/02/14 04:04 PM Re: Workout of The Day thread [Re: beachguy]
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Mud Dauber
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Today, I did a 3 mile loop on the river bluffs of Shelby Forest that is the most technically difficult and challenging trail in all of Memphis. My legs were feeling pretty worked over from yesterday's front squats, so it was a real challenge. It took me 34.15 as I had to walk at the top of several of the hills since I was hitting maximum heart rate and my legs were getting blown out. I'd like to be able to run that trail continuously before the summer gets here.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3633999 - 04/02/14 06:16 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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P90X Chest n Back - followed with about 15 minutes of T25 Gamma Rip'd Up...and at 15 in I was DONE
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3634616 - 04/03/14 08:18 AM Re: Workout of The Day thread [Re: Kimber45]
Quailman
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Long day at work yesterday and didn't get home til 7p.m., so I did a quick run. 3.6 miles, 27:15 min., 7:35 pace.

Tonight - P90x shoulders and arms, ab ripper X.
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Why work when you can hunt?

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#3634806 - 04/03/14 11:54 AM Re: Workout of The Day thread [Re: Quailman]
WVBulldog
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Registered: 07/31/11
Posts: 341
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Today: Insanity core cardio and balance (It's recovery week).
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#3634917 - 04/03/14 01:57 PM Re: Workout of The Day thread [Re: WVBulldog]
Kimber45 Moderator
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Ran for 20 minutes straight at lunch today!! YAY!!

Ok Ive been doing this couch2-5K app and that 20 min straight run pops up today and I nearly LAUGHED! It's had me run some 7's but jump straight to 20 minutes!

I've been listening - reading, since my 51 yr old beat up body has been endurance resistant in the run department, so far... SO, today I see the 20 and think, what if I run a slower pace - 45 second break at 10 minutes - 2, 10 minute runs..? 4.3 mph pace turned into a 20 minute straight run for my old carcass! And the HRM showed I peaked at 130bpm and stayed 120-130 once it was up there to start with.

Oh, T25 Speed 2.0 this evening \:\)
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3635168 - 04/03/14 07:05 PM Re: Workout of The Day thread [Re: Kimber45]
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Mud Dauber
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Man, whew. I got hammered today.

AM:
2.93 mile run in 26.36, 9:05 miles. This is still 1:15 off from my best runs, but I haven't had a chance to run a fresh set of legs in several weeks now.

PM:

Every Minute on the Minute for 7 min:
2 front squats @ 75% with 3 second pause at bottom, then explode out.

Then

1 min As Many Rounds As Possible of Jerks 185#/120#

Then

100 Burpees for time (10 min cap)
Every Minute On The Minute: 2 power cleans 185#/120#

Then
1 min As Many Reps as Possible of Jerks 185#/120#


Let me tell you.... I got my arse handed to me on that one.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3635983 - 04/04/14 07:28 PM Re: Workout of The Day thread [Re: Poser]
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Mud Dauber
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Friday April 4th

AM
2 mile bike ride + 15 min of jump rope
4.71 mile run in 46:57, 9:59 min miles
(comfortable pace for me. I feel like I could do 10+ miles at that pace, though I haven't tried it recently).

PM

Strength:
7x1: 2 Hang Cleans + 1 split jerk
heavy as possible, increasing weight

MetCon
5 round for total reps

1:30 As Many Rounds As Possible
10 Box Jumps
10 Kettlebell Swings 24/32 kg
5 Box jumps
5 Thrusters 75/115#
rest 1 min

----
I got 144 total reps (came up short on the thruster during the last 3 rounds). Good workout.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3636468 - 04/05/14 03:50 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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4/4 - 1 hours worth of torture known as P90X Plyometrics \:D

Today - washed/polished/sold my old 84 4WD - helped the 18 year old wash his nasty 06 crew cab Z71 - cleaned up the wife's Toyota highlander - and after an 80 calorie yogurt am about to wash my Chevy Xcab 4WD.
I think I'll use today as my day off as I am about gone \:D

Run tomorrow I guess then back to the P90X to T25 routines again beginning Monday.
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3636473 - 04/05/14 04:05 PM Re: Workout of The Day thread [Re: Kimber45]
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Mud Dauber
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Today I did 5.91 miles of continuous, steep river bluffs with a 60 pound pack. 1 hour, 55 minutes/19:26 per mile.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3637828 - 04/07/14 08:13 AM Re: Workout of The Day thread [Re: Poser]
Quailman
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Took Saturday off from training and just did AB Ripper X. Yesterday was T25 Beta Dynamic Core, and today will be a 5 mi. run this evening.

Taking a week off from strength training and just doing cardio and core workouts.

Gonna try for a long run of 10 miles this week. Getting closer to my 1/2 marathon next month!!
_________________________
Why work when you can hunt?

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#3637964 - 04/07/14 10:41 AM Re: Workout of The Day thread [Re: Quailman]
Poser
Mud Dauber
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Took Sunday off for recovery and pretty much ate everything in the house. -gonna back off the running some this week and focus on strength.

Mon 4-7:
5x1 3 Hang Clean + 1 push jerk
60 seconds rest between each set
95,105,115, 125x2

3 rounds for time:
14 burpees + over the box jumps (24 inches)
21 Kettlebell swings 24/16 kg
28 shoulder touches (hand stand against the wall, swapping arms to touch each shoulder)

Time: 14:59

Got up late this morning and ate breakfast too close to my workout time. I was tasting vomit every time I had to stand on my head. Sucked.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3638539 - 04/07/14 07:45 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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We'll, I skipped Sunday and sat on my butt \:D

Ran 2 miles at lunch then an hour of P90X shoulders and arms this evening.. Good day - running is getting better finalllllllllly too
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3639059 - 04/08/14 10:59 AM Re: Workout of The Day thread [Re: Kimber45]
WVBulldog
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Registered: 07/31/11
Posts: 341
Loc: Franklin County, TN

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Recovery week over. Today Max Interval Circuit begins Month 2.
_________________________
HOYT CARBON SPYDER

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#3639064 - 04/08/14 11:10 AM Re: Workout of The Day thread [Re: WVBulldog]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

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Tues 4-8:

5x2 Front Squats, heaviest possible, 5 second pause at bottom, explode out. (60 seconds rest)

5-4-3-2-1 for time:

Clean & Jerk 85/120
Muscle Ups

14:02
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3639268 - 04/08/14 02:20 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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Registered: 07/10/08
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Ran 2 miles at lunch...

Will do T25 Speed 2.0 this afternoon
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3640208 - 04/09/14 12:10 PM Re: Workout of The Day thread [Re: Kimber45]
moondawg
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Registered: 06/19/02
Posts: 19384
Loc: Millington, TN

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Did a light kettlebell workout yesterday.
Kettlebell swings (using one arm)
Clean and press/lift
Russian twists
Sit ups (and then raise the bell once in the "up" position)

Kettlebell is only 10 lbs. I wanted to try it to get a feel for the motion. I will be getting a heavier kettlebell eventually. I like the versatility of the kettlebell, there's all kinds of exercises you can do with it.
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Don't look down, BE down!--Turkeyburd (Prevous 2012)

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#3640209 - 04/09/14 12:11 PM Re: Workout of The Day thread [Re: Kimber45]
Poser
Mud Dauber
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Registered: 07/28/10
Posts: 13123
Loc: Tennessee

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Wed 4-9:

15 min to establish 3 Rep Max of Power Cleans


4 rounds for total working time:
-25 hand release push ups
-25 Kettlebell swings 24/16 kg
-1:1 Rest (rest the amount of time it took to complete one round)

13:02

Ran 3.43 Miles in 32:58; 9:37 miles.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3641551 - 04/10/14 07:42 PM Re: Workout of The Day thread [Re: Poser]
Poser
Mud Dauber
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Registered: 07/28/10
Posts: 13123
Loc: Tennessee

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Thur 4-10:

AM
3.33 mile hike w/ 50 lbs pack
51:31/15:28 min miles

PM
15 min to establish 1 rep max Split Jerk

5 rounds for time:
25 Jumping squats/ 45 lbs
20 Kettlebell push press 24/16
15 pull ups

25:02

ouch!
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3644204 - 04/14/14 10:25 AM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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Registered: 07/10/08
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I've had to tone mine down a bit - T25 and running in the same day was tweaking my feet and ankles something terrible.

With that said, as many more have stated, depending on your goal and mine being weight loss + toning up, nutrition is KEY to reaching your goals.

I was back up to 230 when this forum started and, I'm STILL fighting my nighttime eating but my hunger is under control during the day - FINALLY!

The key for ME has been using a calorie counting app that also breaks down your Carb/Protein/Fat by %.

I rested yesterday after running Friday at lunch then P90x that afternoon and running 25 minutes straight on Saturday - and I ate HORRIBLY yesterday for the most part - it was my cheat day.

This morning (and I'm only weighing every few days one time a day) - 205lbs, down from 230. I'm not putting on muscle, yet.. Right now I'm doing resistance 2/3 days a week but focusing on weight loss and cardio. Once I get down to my goal - 180 or so, I will become a "little" more focused on resistance again but cardio has to become my long-term favorite at 51 yrs old.....it just makes sense IMO.

Anyway - today will be:

* 25 minute run at lunch
* P90X Shoulders and Arms in the evening
* Short 5 minute Ab workout after P90X (my lower back isn't ready for P90X Ab Ripper again just yet )
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3644358 - 04/14/14 01:13 PM Re: Workout of The Day thread [Re: Kimber45]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

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Sunday 4-13: 5.11 miles
47:50/ 9:22 mm

Monday 4-14:

Power clean + hang clean + push jerk, 80% max
1 rep every 40 seconds for 6 minutes ( 9 reps total).

3 rounds for time:

10 Kettle Bell snatches + overhead lunge (right) 16/24 kg
10 Kettle Bell snatches + overhead lunge (left) 16/24 KG
20 burpees + lateral box jump/ 20 inches
30 jumping squats 45#

28:06
+
2.89 mile run
28:16/ 9:48 mm
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3644896 - 04/14/14 08:26 PM Re: Workout of The Day thread [Re: Poser]
AndyW
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Registered: 10/21/10
Posts: 4440
Loc: Allardt, TN

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Yesterday: walked 6 miles
Today: walked 3 miles, total body dumbell circuit twice thru with some jump rope in the mix
_________________________
This fall, FIRE THEM ALL. Re-elect NO ONE!!!!!

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#3645738 - 04/15/14 02:11 PM Re: Workout of The Day thread [Re: AndyW]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

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Tues 4-15:

15 min to establish 1 rep max clean & jerk

3 rounds for total reps:
1 min max effort Hand Stand Push Ups
1 min max effort front squats 95/135
1 min max effort pull ups
rest 1 min

92 total reps

Hike: 3.35 miles with 60 lbs pack
51:05/ 15:16 mm
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3645917 - 04/15/14 05:28 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
Peace Maker
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Well, ran 2 miles at lunch yesterday and P90X shoulders and arms last night - so skipped a lunch workout today and did T25 Speed 2.0 this afternoon - flippin smoked that workout too!! I was out rep'n Shaun T on some moves and not a single break.. Felt dang good!
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#3646174 - 04/15/14 08:47 PM Re: Workout of The Day thread [Re: Kimber45]
Quailman
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Decided to do my long run for the week on Sunday after Church. That was a bad move. Been a little under the weather which didn't help, and I ran a new place along a wide stretch of highway with little traffic but a lot of hills! Weather was hot and almost 80 degrees by noon, but I managed 8 miles at an 8:59 min pace. Wife picked me up on the highway a little early and I was so happy she did because I planned on running 10 miles. I love that woman! \:\)

Yesterday was P90x chest/shoulders/triceps and this evening was T25 Speed 2.0 and AB ripper X with the wife.
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#3646218 - 04/15/14 09:14 PM Re: Workout of The Day thread [Re: Quailman]
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Mud Dauber
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Knee is feeling a little funky tonight. Not sure if I hurt it on the heavy clean & jerks this morning or while hiking with a pack. It could just be sore from all of my falling over I did while doing hand stand push ups but it doesn't look bruised. Guess I'll take it easy tomorrow and hope the situation improves.
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#3647004 - 04/16/14 01:42 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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Hmmmm old 51 year old frame managed 2.5 miles in 24 minutes today at lunch... I may be able to do this 5k thing in 4 weeks after all
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Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3648146 - 04/17/14 02:00 PM Re: Workout of The Day thread [Re: Kimber45]
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Mud Dauber
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Thur 4-17:

15 min practice of 3 position Snatch (apparently, we are about to start a 8 week cycle of Sntaches -this is going to give me a beat down as I think it is the most difficult Olympic lift.

3 rounds for time:
Run 400 m
21 Pull ups
12 deadlifts 275/185

18:07

Good workout was able to blast through all 3 rounds of the sprints and pulls ups, but the deadlifts slowed me down as I was primarily focused on maintaining proper form vs. speed with that kind of weight.
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It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

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#3648847 - 04/18/14 10:27 AM Re: Workout of The Day thread [Re: Poser]
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Mud Dauber
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Fri 4-18:

7x1 3 Position Snatch

for time:
50 kettlebell swings 32/24 kg
*30 Shoulder touches
*15 Toes to Bar
10 shoulder touches
15 Toes to bar
25 KB swings

10:29

Shoulder touches: hand stand, feet against the wall, alternate touching each shoulder so that you are placing bodyweight on each shoulder

Toes to bar: Its a core exercise where you hang from a pullup bar and swing using your hips to generate momentum to touch the pull up bar with your toes.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

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#3649062 - 04/18/14 02:43 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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Just ran..working on my 1st ever 5k. C25K had me running 28 minutes today - 2.6 miles - 10.46 min miles. Nothing to write home about but for an old non-runner, I'm pleased \:\)
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#3649361 - 04/18/14 08:13 PM Re: Workout of The Day thread [Re: Kimber45]
Quailman
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Best I've felt running in a long time today. 5.8 miles at an 8:20 min. pace. Felt like I could run 10 miles! Maybe it's cause haven't run in 5 days since my last long run? I don't what it was but whatever it was it worked.
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#3649765 - 04/19/14 11:10 AM Re: Workout of The Day thread [Re: Quailman]
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Mud Dauber
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Rode my bike to Crossfit this morning: 3.5 miles each way

15 min to establish 1 rep max Power Clean

3 rounds for time:

50 calories worth of rowing
15 handstand pushups
50 double unders (jump rope w/ 2 rotations for each jump)

25:30
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It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

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#3651791 - 04/21/14 08:55 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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Honey do's thru the weekend - ran 2.6 miles at lunch - back n chest this afternoon - Michelob ultra light curls right now \:\)
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#3652147 - 04/22/14 08:46 AM Re: Workout of The Day thread [Re: Kimber45]
Quailman
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Had a busy day yesterday, so I went for a quick run. 3.2 miles, 24:40 min., 7:45 min pace.

Tonight will be P90x chest, shoulders, triceps.
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#3652314 - 04/22/14 11:16 AM Re: Workout of The Day thread [Re: Quailman]
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Mud Dauber
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Tue 4-22:

15 min to establish 1 rep max Front Squat

4 rounds for total reps:

2 min Max Effort KB swings 24/16 kg
1 min rest
1 Min Max Effort wall walks
1 min rest

169 reps

Rode my bike to and from the gym. 7.5 miles roundtrip.

I've learned that when these Crossfit workouts look easy that I should expect total pain. The wall walks don't seem that bad, for example. Start in a push up position and walk your feet up a wall until you are vertical with your chest touching the wall then "walk" you hands back down. Following 2 straight minutes of kettlebell swings, it feels like your shoulders are going to collapse and you are going to fall on your head at any second. Shoulders are completely smoked. Oh, and riding home after front squats is rough.
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It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

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#3653393 - 04/23/14 01:51 PM Re: Workout of The Day thread [Re: Poser]
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Mud Dauber
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Had a tough one today:

7 mile round trip bike ride to the gym.

Every Minute on the Minute for 7 minutes
2 reps Back Squats at 80%

2:00 max effort double unders
no rest

3 rounds for time:
15 Power Cleans 135/95
50 Double Unders

11:00

Did a 3.28 mile, very difficult trail run in 43:10.

-worn out. Especially considering I got nailed with squats 2 days in a row. Taking tomorrow off.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

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#3653434 - 04/23/14 02:49 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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Poser you are doing some kick A workouts!

You should be in magnificent shape!
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#3653436 - 04/23/14 02:51 PM Re: Workout of The Day thread [Re: Kimber45]
Kimber45 Moderator
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Ran 2.7 miles today and this warm weather is KICKING my rump!

Any advice?

My only time to run is lunchtime SO I'm using it. Until this weather warmed up I was progressing slowly - feels like I'm regressing slowly now \:\( Out of breath quicker - calves cramping up quicker... warm weather running is not being good to me, so far
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Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3653457 - 04/23/14 03:18 PM Re: Workout of The Day thread [Re: Kimber45]
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Mud Dauber
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 Originally Posted By: Kimber45
Ran 2.7 miles today and this warm weather is KICKING my rump!

Any advice?

My only time to run is lunchtime SO I'm using it. Until this weather warmed up I was progressing slowly - feels like I'm regressing slowly now \:\( Out of breath quicker - calves cramping up quicker... warm weather running is not being good to me, so far


Yeah, the heat gets me, too. You'll acclimate to it to a certain degree, but once its gets real hot, I shift my running times away from the midday. Get you a water bottle -either one with a hand grip for running or a waist belt set up. Staying hydrated will make a huge difference. When it gets really hot, you'll need to hydrate with about 4 oz of water every 15 minutes (I usually do this is smaller increments -about 2 oz at a time).

If you can find some trails to run on, you'll find them to be much more comfortable in the heat. No concrete and lots of shade.
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Wild & crazy, can't be stopped. Only the strong will survive.

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#3653467 - 04/23/14 03:38 PM Re: Workout of The Day thread [Re: Kimber45]
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Mud Dauber
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 Originally Posted By: Kimber45
Poser you are doing some kick A workouts!

You should be in magnificent shape!


Trying to get in Elk shape.... We're going to be hunting a unit with severe terrain and we're doing it backpack style rather than spike or base camping. Its going to be tough for sure.
_________________________
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Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

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#3653994 - 04/24/14 08:40 AM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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 Originally Posted By: Poser
 Originally Posted By: Kimber45
Poser you are doing some kick A workouts!

You should be in magnificent shape!


Trying to get in Elk shape.... We're going to be hunting a unit with severe terrain and we're doing it backpack style rather than spike or base camping. Its going to be tough for sure.


At the pace you're keeping you should be ready for sure!
_________________________
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#3654054 - 04/24/14 10:08 AM Re: Workout of The Day thread [Re: Kimber45]
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Mud Dauber
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 Originally Posted By: Kimber45
 Originally Posted By: Poser
 Originally Posted By: Kimber45
Poser you are doing some kick A workouts!

You should be in magnificent shape!


Trying to get in Elk shape.... We're going to be hunting a unit with severe terrain and we're doing it backpack style rather than spike or base camping. Its going to be tough for sure.


At the pace you're keeping you should be ready for sure!


We'll see. The lack of sustained hills in the Memphis region may end up being my achilles heel.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

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#3654363 - 04/24/14 04:09 PM Re: Workout of The Day thread [Re: Kimber45]
Quailman
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Registered: 08/04/03
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 Originally Posted By: Kimber45
Ran 2.7 miles today and this warm weather is KICKING my rump!

Any advice?

My only time to run is lunchtime SO I'm using it. Until this weather warmed up I was progressing slowly - feels like I'm regressing slowly now \:\( Out of breath quicker - calves cramping up quicker... warm weather running is not being good to me, so far


Kimber,

Trust me, this warmer weather is tough on most of us! I'm running early in the morning or late in the afternoon to avoid the heat. I did a long run at about noon last weekend when it was almost 80 degrees and it really kicked my butt! Take a nice easy pace and drink plenty of water to stay hydrated.
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Why work when you can hunt?

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#3654364 - 04/24/14 04:11 PM Re: Workout of The Day thread [Re: Quailman]
Quailman
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Yesterday's workout was 6.4 miles at an 8:57 pace and tonight will be P90x back and biceps.

Tomorrow I'm planning my long run of 10+ miles. God help me!
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Why work when you can hunt?

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#3655071 - 04/25/14 10:53 AM Re: Workout of The Day thread [Re: Quailman]
Poser
Mud Dauber
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Slept like crap last night and got up this morning with my legs still very sore from Tues & Wed. -thought about cancelling, but with the weekend off for turkey hunting, figured I'd push through. Rode 7 mile round trip to the gym to find out we had this brute of a workout today:

Every 45 seconds for 5:00:
1 Power snatch + 1 hang snatch 70% max

Every 45 seconds for 5:00
1 Power clean + 1 hang clean 70% max

2:00 max effort Kettlebell swings 24/16kg

1:00 rest

4:00 As Many Rounds As Possible
15 hand release pushups
10 toes to bar

1:00 rest

4:00 AMRAP
15 Jumping squats 45 lbs
10 Pull ups

1:00 rest

2:00 Max effort KB swings
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

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#3655083 - 04/25/14 11:01 AM Re: Workout of The Day thread [Re: Poser]
G8rntn
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wished I knew what all those mean...
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10 STRAIGHT!!!! \:\)

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#3655144 - 04/25/14 12:02 PM Re: Workout of The Day thread [Re: G8rntn]
Quailman
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Well I did better on my long run than I thought I would.

10.12 miles, 1:20:29, 7:57 min pace. 3 weeks of training left until the race.
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#3657310 - 04/28/14 12:37 PM Re: Workout of The Day thread [Re: Quailman]
Poser
Mud Dauber
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4-28:

Every 30 seconds for 5 minutes (20 reps)
2 banded Deadlifts @ 60%

For time:

15 Strict Pullups
8 push press 155lbs/105 lbs
12 Strict Pull ups
5 push press
9 Strict pullups
3 push press

100 jump rope double unders

11:49/ shoulders smoked.

2.56 mi run at 26:44
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Wild & crazy, can't be stopped. Only the strong will survive.

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#3658453 - 04/29/14 01:50 PM Re: Workout of The Day thread [Re: Poser]
Poser
Mud Dauber
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4-29

Strength Conditioning:
Back Squat 3x10, heavy as possible

Metabolic Conditioning:
Tabata scoring (20 seconds work, 10 seconds rest)

2 Cycles of

4 rounds Kettlebell swings 16/24 kg
rest 1 minute

4 rounds burpees
Rest 1 minute

KB reps: 8 9 8 9 9 9 8 9

Burpee reps: 6 6 6 8 6 4 5 5

113 Total reps. Tabata score takes your lowest individual rep scores (8 on KB, 4 on burpees), adds them together. Tabata score =12


3.29 mile hike with 65 lbs pack. 52:31
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It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

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#3660199 - 05/01/14 01:17 PM Re: Workout of The Day thread [Re: Poser]
Poser
Mud Dauber
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May 1st

7 mile round trip bike ride to gym

Every 30 seconds for 4:30
1 hi hang snatch + 1 snatch balance @ 80% max

4 min max effort burpee box jump (20 inches)

rest 2 min

4 Min As Many Rounds As Possible
20 Overhead lunges
10 Toes to Bar

rest 2 min

2 min Max Effort Burpees

38 burpee box jumps/ 2 rounds completed + 10 reps/ 24 burpees

2.42 mile hike w/ 65 pound pack: 39:38/16:21 min miles.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

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#3660941 - 05/02/14 11:42 AM Re: Workout of The Day thread [Re: Poser]
Quailman
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2 weeks away from my 1/2 marathon, so today was my long run.

Last night was P90x Back and Biceps, and today I ran 11.2 miles, 1:33:17, at an 8:19 min. pace. Tired but feeling pretty good.
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#3661020 - 05/02/14 01:29 PM Re: Workout of The Day thread [Re: Quailman]
Poser
Mud Dauber
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Fri 5-2.

7 mile round trip bike ride.

Front Squats
Every 45 seconds for 3 min: 1 rep @ 75% max
Every 45 seconds for 3 min: 1 rep @ 80% max
Every 45 seconds for 3 min: 1 rep @ 85% max

For time:

5 Push Jerks 135/95
10 burpee over the box jumps (20 inches)
15 Kettlebell Swings 24/16 kg
10 Push Jerks
20 burpee box jumps
30 KB swings
15 Push Jerks
30 burpee box jumps
45 KB swings

--
18:43

That was a freakin' grind. Especially those last 30 burpees. I'm beat down.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

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#3661024 - 05/02/14 01:32 PM Re: Workout of The Day thread [Re: Quailman]
Poser
Mud Dauber
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 Originally Posted By: Quailman
2 weeks away from my 1/2 marathon, so today was my long run.

Last night was P90x Back and Biceps, and today I ran 11.2 miles, 1:33:17, at an 8:19 min. pace. Tired but feeling pretty good.


That a smokin' time on a 11 mile run.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

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#3661212 - 05/02/14 05:52 PM Re: Workout of The Day thread [Re: Poser]
Quailman
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 Originally Posted By: Poser
 Originally Posted By: Quailman
2 weeks away from my 1/2 marathon, so today was my long run.

Last night was P90x Back and Biceps, and today I ran 11.2 miles, 1:33:17, at an 8:19 min. pace. Tired but feeling pretty good.


That a smokin' time on a 11 mile run.


Thanks Poser. My goal is to run a sub 2hr. 1/2 marathon this year. Last year my goal was to stay alive!

After I get done with this run, it's time to back off the running a little and get back into more strength training. I wish I could try Crossfit and do some of the workouts you're doing, but I just can't work it into my schedule and wouldn't know where to start? I really don't have a facility close to home either. I do like the variety of workouts you're doing though!
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Why work when you can hunt?

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#3662170 - 05/04/14 10:02 AM Re: Workout of The Day thread [Re: Quailman]
Poser
Mud Dauber
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 Originally Posted By: Quailman
 Originally Posted By: Poser
 Originally Posted By: Quailman
2 weeks away from my 1/2 marathon, so today was my long run.

Last night was P90x Back and Biceps, and today I ran 11.2 miles, 1:33:17, at an 8:19 min. pace. Tired but feeling pretty good.


That a smokin' time on a 11 mile run.


Thanks Poser. My goal is to run a sub 2hr. 1/2 marathon this year. Last year my goal was to stay alive!

After I get done with this run, it's time to back off the running a little and get back into more strength training. I wish I could try Crossfit and do some of the workouts you're doing, but I just can't work it into my schedule and wouldn't know where to start? I really don't have a facility close to home either. I do like the variety of workouts you're doing though!


Yeah, I've found that it is best to cycle in and out of endurance running. In the past, when I did LSD running, I had a ton of injuries. I'm thinking of doing a 25k trail race this Winter, but I'm going to hold off specific training for that until just 4-6 weeks out. With my Crossfit training right now, I'm doing 3 runs a week: 1 hard run (usually a very difficult trail run) and 2 recovery runs. My times have slowed considerably lately, but that's because I never get to run with a fresh set of legs anymore. I'm increasingly shifting that running focus to hiking with a heavy pack to get ready for Elk hunting, while avoiding muscle eating endurance workouts so I can continue strength gains. Its a bit of a balancing act right now, but my goal is to be able to haul 135 lbs pack for a sustained amount of time, over difficult terrain under the worst circumstances (depleted). With that in mind, leg and core strength is my primary focus right now. That is going to cycle through some short endurance stages over the course of the summer. Once you work so hard to gain 10 lbs muscle, the the thought of giving up that muscle to sustained endurance training becomes a hard pill to swallow. I'm going to try to minimize that. Though, the reverse is true as well: its hard to give up the endurance you worked so hard to achieve in order to gain muscle, so doing cycles of each is the best compromise. The other component to that equation that makes it even more complex of a balancing act is that when you are paying $150+ a month for a Crossfit membership, you don't want to be missing training days because that it money you are throwing out the window....
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

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#3662387 - 05/04/14 03:52 PM Re: Workout of The Day thread [Re: Poser]
Poser
Mud Dauber
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Sunday 5-4

4.24 mile trail run of difficult river bluff terrain. 51.11/12:05 min miles
+
4.24 of the same terrain with a 65 pound pack. 78.05/18:35 min miles
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

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#3663159 - 05/05/14 03:07 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
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Workout of the day is a level I/II gastrocnemius tear

Oh well, they said no running + yada yada yada for 6+ weeks.. Also said if I could do it without pain go for it SO I'll at least be doing T25 Speed workouts, bicycle, elliptical and resistance..
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Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3663182 - 05/05/14 03:27 PM Re: Workout of The Day thread [Re: Kimber45]
Poser
Mud Dauber
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Back Squat 3x10, heavy as possible

Max Effort Hand Stand Push Ups

:30 Rest

3 rounds for time:
30 double unders
15 Pullups

:30 Rest

3 rounds for time:
30 double unders
15 KB swings (24/16 kg)

:30 rest

Max Effort Hand Stand Push Ups
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3664953 - 05/07/14 03:32 PM Re: Workout of The Day thread [Re: Poser]
Poser
Mud Dauber
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AM:
7 mile round trip bike ride

Every 15 seconds for 5 min (21 reps)
Banded deadlifts @ 60% max

3 Rounds for time:
30 Kettlebell staches 24/16kg
20 wall balls 20/14 lbs

11:33

PM:
2.89 mile run/ temp drills. ~200m sprint, walk/rest for ~2:00
Total time: 29:08/ 10:06 mi
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3665242 - 05/07/14 08:47 PM Re: Workout of The Day thread [Re: Poser]
Quailman
8 Point


Registered: 08/04/03
Posts: 1417
Loc: Winchester, TN

Offline
Yesterday was P90x Chest, Shoulders, and Triceps.

Today, a 6.4 mile run, 50:22, 7:54 min pace.
_________________________
Why work when you can hunt?

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#3665592 - 05/08/14 11:45 AM Re: Workout of The Day thread [Re: Quailman]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
10 min Duck Walk (walking around flat footed with a barbell on your back while in the bottom of your squat -not fun )

10 min Hi Hang Snatch work

5 rounds for working time:

25 Kettlebell swings 24/16kg
10 burpees
25 double unders
rest 1:1 (rest the length that it took to perform the round)

Time is based upon work time, not rest (took some advance math to keep up with it....). 15:32.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3665634 - 05/08/14 01:03 PM Re: Workout of The Day thread [Re: Poser]
Bullfrog
6 Point


Registered: 10/14/08
Posts: 602
Loc: Ky Lake

Offline
 Originally Posted By: Poser
10 min Duck Walk (walking around flat footed with a barbell on your back while in the bottom of your squat -not fun )


Ouch

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#3666456 - 05/09/14 12:06 PM Re: Workout of The Day thread [Re: Bullfrog]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
1.7 mile bike ride + 1.75 run in 14.24/ 8:16 mile per minute pace.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3667101 - 05/10/14 11:07 AM Re: Workout of The Day thread [Re: Poser]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
7 mile round trip bike ride

15 min to establish 1 rep max Bench Press

We literally cleaned the dust off the benches to do this. We don't ever do bench presses in Crossfit. It requires a spotter, its also a movement that doesn't move at the tempo of most Crossfit workouts, not to mention it has the highest injury rate of any lift. Surprisingly, for a room full of people who don't do bench presses (I couldn't tell you the last time I did one), every single person, women included), went well beyond their body weight on their max. Goes to show what a crap-ton of push ups and burpees will do for your chest strength. Also goes to show just how overrated bench press is for overall strength. I thought once we hit 200 pounds that the bar would start to feel really heavy, but compared to the way we usually throw around weight with cleans, jerks and snatches, the weight never felt intimidating at all.

"Mary"
20 Min, As Many Rounds As Possible

5 Handstand Pushups
10 Pistols (one legged squats)
15 Pull ups

6 rounds + 15
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3667510 - 05/10/14 10:00 PM Re: Workout of The Day thread [Re: Poser]
Quailman
8 Point


Registered: 08/04/03
Posts: 1417
Loc: Winchester, TN

Offline
Well I did my long run for the week yesterday. 12.02 miles, 1:48:08, 8:57 min pace. Actually had to run half of it in the rain, but it wasn't too bad. This is my last long run before the 1/2 marathon next weekend.

Tonight was P90x Back and Biceps.

Will do a couple of short runs this week and a little strength training, but I'm not going to over do it too much. Plan on 2 days off before my run, with basic stretching and some carb loading to prepare. Guess I'm about ready. Hope the weather will be nice next weekend.
_________________________
Why work when you can hunt?

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#3667794 - 05/11/14 12:31 PM Re: Workout of The Day thread [Re: Quailman]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
 Originally Posted By: Quailman
Well I did my long run for the week yesterday. 12.02 miles, 1:48:08, 8:57 min pace. Actually had to run half of it in the rain, but it wasn't too bad. This is my last long run before the 1/2 marathon next weekend.

Tonight was P90x Back and Biceps.

Will do a couple of short runs this week and a little strength training, but I'm not going to over do it too much. Plan on 2 days off before my run, with basic stretching and some carb loading to prepare. Guess I'm about ready. Hope the weather will be nice next weekend.



Good luck!
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

Top
#3667798 - 05/11/14 12:36 PM Re: Workout of The Day thread [Re: Poser]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
Today was a schedule ruck day. -did 3.5 miles of river hard bluff trails with 65 pounds at maximum effort (working on keeping my feet moving fast, especially on the hills). 1:12:43 / 20:45 pace per mile. -cut about 6 minutes off my quickest time on this trail.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

Top
#3668092 - 05/11/14 08:48 PM Re: Workout of The Day thread [Re: Poser]
Quailman
8 Point


Registered: 08/04/03
Posts: 1417
Loc: Winchester, TN

Offline
 Originally Posted By: Poser
Today was a schedule ruck day. -did 3.5 miles of river hard bluff trails with 65 pounds at maximum effort (working on keeping my feet moving fast, especially on the hills). 1:12:43 / 20:45 pace per mile. -cut about 6 minutes off my quickest time on this trail.


Poser, I believe you will definitely be ready for your hunt out West! Nice job of preparing for it. Most wouldn't put forth the effort.
_________________________
Why work when you can hunt?

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#3669283 - 05/13/14 12:16 PM Re: Workout of The Day thread [Re: Quailman]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
Tues 5-13

15 min Hi Hang Snatch

8 min As Many Rounds As Possible
200m Run
20 pistols (one leg squats)
10 Push jerks 100/145 lbs
--then, no rest:
3 min max effort over the bar, lateral burpees

Completed 2 rounds + 23 burpees
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

Top
#3669346 - 05/13/14 01:26 PM Re: Workout of The Day thread [Re: Quailman]
Kimber45 Moderator
Peace Maker
16 Point


Registered: 07/10/08
Posts: 18239
Loc: Close to Jackson, TN

Offline
 Originally Posted By: Quailman
 Originally Posted By: Poser
Today was a schedule ruck day. -did 3.5 miles of river hard bluff trails with 65 pounds at maximum effort (working on keeping my feet moving fast, especially on the hills). 1:12:43 / 20:45 pace per mile. -cut about 6 minutes off my quickest time on this trail.


Poser, I believe you will definitely be ready for your hunt out West! Nice job of preparing for it. Most wouldn't put forth the effort.


POSER is The Man! I WISH I could get in a routine and stay with it like he has.. Good Job!!
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3669355 - 05/13/14 01:35 PM Re: Workout of The Day thread [Re: Kimber45]
Kimber45 Moderator
Peace Maker
16 Point


Registered: 07/10/08
Posts: 18239
Loc: Close to Jackson, TN

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OK..after 2-weeks off lickin my wounds - pouting because I WAS able to run my 5k and now cant due to a torn calf muscle.. WILL walk (WILL wrap calf and jog/walk/jog/walk) in the 5k this coming Saturday \:\)

SO, after 2 weeks off - T25 Speed 2.0 at lunch yesterday, then P90X arms/shoulders last night. Yes, I'm sore and Yes I made it thru the T25 without stopping however my rep counts were slower than before in just 2 stinkin weeks of being off lol. At 51 - I'm learning that the KEY, is NOT to STOP \:\)

Skipped a lunch workout today - calf feels great and didn't strain it at all in Speed 2.0 so I'll hit the mountain bike this evening and ride for a hour.
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3669362 - 05/13/14 01:45 PM Re: Workout of The Day thread [Re: Kimber45]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
Be careful on that calf. I'd give it just a little more time than you think you need.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

Top
#3669573 - 05/13/14 06:32 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
Peace Maker
16 Point


Registered: 07/10/08
Posts: 18239
Loc: Close to Jackson, TN

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 Originally Posted By: Poser
Be careful on that calf. I'd give it just a little more time than you think you need.


Agreed.. Young lady in our HR office wins most every half or more marathon she runs in....she's leading our team in the 5/10k this Saturday and scolded me pretty good when I talked about running lol.. She said my fast walk would be PLENTY and MUCH better for the muscle...she's right - you're right. I hate letting injury win-out but, it's only short term, if I allow it to heal correctly.
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3670241 - 05/14/14 02:34 PM Re: Workout of The Day thread [Re: Kimber45]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
5-14

AM:

15 min to establish 1 rep max strict shoulder press.

3 rounds for Total Time:

50 Kettlebell swings 24/16kg
25 hand release push ups
rest 2:00

16:33 total time
(tasted a little puke on that one -shoulders were completely blown from the strength portion which made the push ups "interesting").

PM:
1.5 mile run 8:54/ 7.12 mile pace
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

Top
#3670855 - 05/15/14 09:30 AM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
Peace Maker
16 Point


Registered: 07/10/08
Posts: 18239
Loc: Close to Jackson, TN

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WOW I was SO sore Tuesday I didn't do squat! \:D

Yesterday I decided I'd hit the gym - LOTS of chin-ups which are amazingly easier when you lose weight \:D and quite a bit of chest work then some decent cardio on the elliptical.

Today I'll do T25 at lunch then some light leg work this evening is the plan.
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3670908 - 05/15/14 11:16 AM Re: Workout of The Day thread [Re: Kimber45]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
whew. had a grinder this morning. did a 7 mile bike ride to and from the gym.

15 min to establish 2 rep max: Hang Clean

4 rounds for working time:

8 hang clean + thrusters 135/95
12 over the box burpees 24/20 inch
16 Kettlebell swings 24/16 kg
1:1 rest

16:33
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

Top
#3671021 - 05/15/14 02:20 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
Peace Maker
16 Point


Registered: 07/10/08
Posts: 18239
Loc: Close to Jackson, TN

Offline
25 minutes of non-stop fun (T25) at lunch. Lat's were so sore from yesterdays overzealous chin-up routine that I thought I'd DIE the first 5 minutes of T25 today \:D

Haven't worn my HRM in a while - 362 calories burnt in 25 minutes of T25... Awesome cardio workout plus I replace the whimpy squat hops with awesome squat jumps which works the legs and jacks the heart rate too ... Love it! (when it was over) \:D
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3672452 - 05/17/14 06:03 PM Re: Workout of The Day thread [Re: Kimber45]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
BRUTAL day. whew.

Had the "Beast 12" today
teams of 2:

50 deadlift 185 lbs
40 pull ups
100 box jumps 20 inch
40 double unders
50 ring dips
40 knees to elbows
60 Kettlebell swings 32kg
60 situps
40 hang clean squats 115 lbs
50 supermans
60 wallballs
6 rope climbs

30:34

I got stuck with this stupid frat boy as a partner. He slowed me down. Dude would sit down every chance he got (team workouts are all about not wasting any time at all and being ready to go as soon as your partner finishes his reps) and kept his water bottle in the refrigerator and would walk over to it everytime he wanted water.

This afternoon, I had a time trial hike on a difficult loop of river bluff trails. I was pretty smoked, but I pushed through it. 3.67 miles with 75 lbs pack. 1:14;49/ 20:23 pace per mile. Those hills put the hurt on me. I have time trials now for 2 difficult trails. I'll be do these time trials every couple of weeks with increased pack weight to measure progress. The ruck workouts between now and then will be much shorter, and more intense: Repeats on steep hills (90 seconds max effort, 60 seconds rest etc).
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

Top
#3672657 - 05/18/14 04:25 AM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
Peace Maker
16 Point


Registered: 07/10/08
Posts: 18239
Loc: Close to Jackson, TN

Offline
Saturday: jogged my 5k - relay for life run with the torn calf muscle tightly wrapped - NO pain but was plenty conservative too \:\) - finished 2nd in my division and am SO glad I showed up and made it happen!!
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3673646 - 05/19/14 01:42 PM Re: Workout of The Day thread [Re: Kimber45]
Quailman
8 Point


Registered: 08/04/03
Posts: 1417
Loc: Winchester, TN

Offline
Well Saturday I ran my 1/2 marathon in Viola, TN, and it was without a doubt one of the most enjoyable times I've had running. Weather was perfect with temps in the 50's, cloudy, and a nice breeze. The course was beautful because it was in the valley with mountains in the distance, and it coursed along old country roads through some of the prettiest farmland you could imagine.

I was fortunate to run with my brother-in-law and 2 friends from work. We all ran great times, and 3 of us ran almost the first 10 miles together. I beat my time from last year's 1/2 marathon by 18+ minutes!! My official time was 1:51:31 for 13.1 miles at an 8:31 min pace. It was a good day! It took a lot of hard work to get to this point, but it was well worth it.
_________________________
Why work when you can hunt?

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#3673798 - 05/19/14 07:13 PM Re: Workout of The Day thread [Re: Quailman]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
Had a tough one today -lots of pulling and pushing.

Every Minute on the Minute for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Squat Clean

3 Rounds for Time:
Run 200m
25 Pull ups
Run 200m
25 Jumping squats 45#

19:08
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3674507 - 05/20/14 07:17 PM Re: Workout of The Day thread [Re: Poser]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
Deadlifts 5 reps @65%, 5 reps @75%, 5 reps at 85% (of 90% of 1 rep max) -last set to failure
Shoulder press: 5 reps @65%, 5 reps @75%, 5 reps at 85% (of 90% of 1 rep max) -last set to failure

-part of the Wendler 5/3/1 program. Setting up the bars with all those weights was a workout unto itself.

7 Rounds for total reps:
30 seconds Max Effort double Unders
30 seconds Max Effort Power Snatch 75/115
rest 1 min
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3675382 - 05/22/14 07:35 AM Re: Workout of The Day thread [Re: Poser]
DaveB
10 Point


Registered: 09/03/08
Posts: 4283
Loc: Shelby County

Offline
I have never been out of shape but all of my physical activities were stopped on 2/3 with cancer surgery. Then 4/23 i had a heart attack and Cardio doctors are very conservative folks. Just got the word last week I am okay to return to normal physical activity. MY BP and blood work show me to be teen-age status almost.

So I walked to the corner, maybe 300 yards, and back. Like to killed me, my legs were twitching for hours. Been repeating that walk daily. When i stop feeling like I been whupped with an ugly stick, I'll stretch it out.

My Wife is doing Insanity, starting last week. I get tired watching the video. Is this workout beneficial?

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#3675406 - 05/22/14 08:27 AM Re: Workout of The Day thread [Re: DaveB]
Kimber45 Moderator
Peace Maker
16 Point


Registered: 07/10/08
Posts: 18239
Loc: Close to Jackson, TN

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Dave old buddy I knew about the cancer but not the heart attack! Dang it man you've had a few round-house punches this year

Hang in there! You can make a come-back!

I HATED Insanity but I LOVE T25! T25 takes 28 minutes or so including the cooldown - I always stretch-warmup for about 90 seconds prior even though the DVD doesn't lead you to do so.

Sure glad to hear you are hanging in there and pushing forward!

Keep pushing!
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3675437 - 05/22/14 09:37 AM Re: Workout of The Day thread [Re: Kimber45]
DaveB
10 Point


Registered: 09/03/08
Posts: 4283
Loc: Shelby County

Offline
Oh yeah, this stuff is nuttin compared to raising kids.

Wife is gritting it out with Insanity.

I have to admit I was pretty surprised that with just 4 months of zero physical activity I declined so far. Pretty soon I plan on being back to my semi-ripped self. Thanks for the well-wishes.

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#3679019 - 05/28/14 09:32 AM Re: Workout of The Day thread [Re: DaveB]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
I've had to cut out some of my split day workouts as I've been showing some signs of overtraining -mainly, waking up after 2 or 3 hours of deep sleep (after being smoked from a hard day) and tossing and turning for several hours. Recovery is greater than 50% of any training program.

Yesterday:

Deadlift: 3x1 @ 65% 3x1 @ 75% to failure x1 @ 85%
Shoulder Press: 3x1 @ 65% 3x1 @ 75% to failure x1 @ 85%
(week 2 of Wendler 5/3/1 Strength Cycle)

3 Rounds for Time
12 Ring Dips
9 Toes to Bar
7 Sntaches at 75% 1 Rep Max

8:54
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

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#3679994 - 05/29/14 04:32 PM Re: Workout of The Day thread [Re: Poser]
Kimber45 Moderator
Peace Maker
16 Point


Registered: 07/10/08
Posts: 18239
Loc: Close to Jackson, TN

Offline
Well - my workouts the last few weeks have been sporadic at best... Today I decided at lunch to do T25 Speed 2.0 for the 2nd time this week but threw in back/chest max reps every 5 minutes - paused T25 while doing so..

Max reps on lat pull downs with 210lb of free weights began at 18 reps and ended at 8 the 4th set \:D Push-ups were 30 round 1 and 15 round 4 \:\)

I've been romping thru Speed 2.0, until I threw in the 4 sets of back and chest - Kicked My Butt.....would be an understatement! I was blasted but I burned over 400 calories!
_________________________
Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.

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#3680743 - 05/30/14 03:28 PM Re: Workout of The Day thread [Re: Kimber45]
Poser
Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13123
Loc: Tennessee

Offline
Back Squats
3@70%
3@80%
3@90% (to failure)

Good mornings
3x10

For time:
50 Burpees
20 Front Squats @ 70%
50 Burpees

That sucked....

Had a date with the stair climber this afternoon. That sucked too.
_________________________
It doesn't have to be fun to be fun.

Wild & crazy, can't be stopped. Only the strong will survive.

Keep your knife sharp and your skillet greasy.

http://www.GoCarnivore.com

Top
#3698468 - 06/26/14 11:40 AM Re: Workout of The Day thread [Re: Poser]
AndyW
10 Point


Registered: 10/21/10
Posts: 4440
Loc: Allardt, TN

Offline
Yesterday I:

7 minute warm up on treadmill, then as many circuits as possible in 20 minutes of:

2 dead hang chin ups
4 push ups
6 bodyweight squats
5 dumbbell squat press

Then back to the treadmill for a 15 minute burn out.

Today:

5 minute treadmill warm up.

5 rounds of:

10 box jumps
20 jumping jacks
10 burprees
10 abs
10 lower back extensions

20 minute treadmill burn

I'm sore.
_________________________
This fall, FIRE THEM ALL. Re-elect NO ONE!!!!!

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#3698489 - 06/26/14 12:27 PM Re: Workout of The Day thread [Re: AndyW]
moondawg
16 Point


Registered: 06/19/02
Posts: 19384
Loc: Millington, TN

Offline
The past two days:
Walk 6 levels of the parking garage at work...up and back down.
Yoga for about 30 minutes at home.
2 mile walk at the park, with some jogs/sprints thrown in.

When my shoulder feels better, gonna get back to the gym and get back to the weights. I'm itching to get back, but don't want to risk further injury to the shoulder.
_________________________
Don't look down, BE down!--Turkeyburd (Prevous 2012)

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#3701366 - 07/01/14 01:37 PM Re: Workout of The Day thread [Re: moondawg]
AndyW
10 Point


Registered: 10/21/10
Posts: 4440
Loc: Allardt, TN

Offline
Today was a brutal HIIT day

8 rounds of:

30 seconds of jumping jacks as fast as possible (anywhere from 42-45)
5 burpees
5 squat jumps
50 lb dumbbell in each hand, walk around gym
2 minute treadmill at 3.6 mph
repeat.

Saw heart rate as high as 174 and usually got down to 150 in the last few seconds of the treadmill portion. Fun, lol.
_________________________
This fall, FIRE THEM ALL. Re-elect NO ONE!!!!!

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