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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: 12718
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: 1415
Loc: Winchester, TN

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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: 12718
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

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#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: 12718
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: 1415
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: 12718
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: 17840
Loc: Close to Jackson, TN

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 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!!
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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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#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: 17840
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: 12718
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: 17840
Loc: Close to Jackson, TN

Offline
 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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