2546 replies to this topic

[BeachBuckeye]

Bodyweight Homemade Muscle

 

Strict Pull Ups                 2sets      6, 6

Chin Ups                         2sets      6, 4

Weighted Lunges #20     4sets      10e,10e,10e,10e

Push Ups                         4sets      15,15,15,10

Hanging Leg Raises         4sets     10,10,10,10

Prone Cobra Holds          3sets      40s,40s,40s

 

 

 

[BeachBuckeye]

Hill Ruck

 

I've got this hill/ramp near my house so decided to load up the backpack with #35 and just keep it simple

 

26min 32sec of continuous work

 

#35 ruck

 

12 hill ascents

 

 

Attached Files

•  IMG_4104.jpg   151.01KB   0 downloads

[Stu]

Pretty cool ramp. Nice work. Did you say you were going to bring your skate board next time? Lol

[BeachBuckeye]

Pretty cool ramp. Nice work. Did you say you were going to bring your skate board next time? Lol

 

Maybe 20 years ago. 

[Pops]

That's pretty sweet conditioning bro. I can't run sprints anymore but rucking a hill like that is exactly what I need to do!

I think that's a good card to keep playing especially as you start to lift more.

Also, as you continue to train for your Spartan, fill up a 5 gal bucket and carry it up a few times. Same w sandbag.

[BeachBuckeye]

That's pretty sweet conditioning bro. I can't run sprints anymore but rucking a hill like that is exactly what I need to do!

I think that's a good card to keep playing especially as you start to lift more.

Also, as you continue to train for your Spartan, fill up a 5 gal bucket and carry it up a few times. Same w sandbag.

 

Thanks Pops! I occasionally run hill sprints on that hill with calisthenics at the bottom between sprints. I'm trying to keep a case of morton's neuroma in my right foot at bay, so I choose this as a low impact way to get some strength and cardio in. I've got an orange construction bucket right next to me. Next time I'll fill it up with sand and carry it around for awhile. Thanks for the reminder!

[BeachBuckeye]

Bodyweight Homemade Muscle

 

Dips                                3sets      15, 15, 15

Strict Pull Ups                 2sets      7, 6

Chin Ups                         2sets      5, 4

Weighted Lunges #20     4sets      10e,10e,10e,10e

Push Ups                         3sets      15,15,15

Hanging Leg Raises         4sets     12,12,12,12

 

Prone Cobra Holds          3sets      40s,40s,40s

 

5 minutes of Strict Bar Muscle Up Work

- Now that I have the false grip feeling down I'm getting pretty close to turning it over at the top, but haven't gotten over the top yet

 

 

* Going to start the Basic: Training program on Tuesday 10/25

[BeachBuckeye]

10/20/16 - Yesterday

 

Rest Day. Took the dog for a walk and worked on mobility.

 

10/21/16 - Today

 

Woke up this morning and decided I needed more sleep. Maybe it was the melatonin talking?

 

Missed my normal workout window this AM so I got inspiration from Stu for a quick workout.

 

Easy Run - 1.25mi 

00:09:13

 

1 minute rest

 

Burpee Pull Ups EMOM 3x17min

[Stu]

It's not a bad way to spend 17 minutes, is it? And it's fun

[Poppy G]

hhhmmm. may have to start adding these to the end of my work outs

[BeachBuckeye]

October 2016 WOD Call Out

 

6min AMRAP

5 thrusters #90

10 pull ups. (red band)
10 burpees.

 

2 rounds + 5 thrusters + 2 pull ups

[BeachBuckeye]

10/23/16

 

Late log post

 

KB Workout

 

Warm-up

#20 KB

 

10e Single Arm Thrusters

10e Clean + Press

10 OHS

10e direction KB Halo's

10e Swing/Snatch 

 

2 minute rest

 

#35 KB

10e Single Arm Swings

10 KB Hot Potatoes

10e Single Arm High Pulls

10 KB Hot Potatoes

8e Sinlge Arm Snatches

10 KB Hot Potatoes

10 Russian KB Swings

10 KB Hot Potatoes

10e Single Arm Cleans

10 KB Hot Potatoes

8e Single Arm Clean + Press

10 KB Hot Potatoes

 

5 Minute Rest

 

#35 KB

5 burpee penalty each time KB is put down

10 KB Slingshots

10 KB Goblet Squats

10 KB Slingshots

10 KB Push Press

10 KB Slingshots

10 KB Thrusters

10 KB Slingshots

10 KB Thrusters

10 KB Slingshots

10 Russian KB Swings

10 KB Push Press

10 KB Thrusters

10 Russian KB Swings

 

2 x 5 burpee Penalty = 10 burpees

[BeachBuckeye]

Rest day today

 

Starting Basic: Training tomorrow AM

[BeachBuckeye]

Basic: Training Day 1

 

Baseline Workout

For Time:

500 m Row (I ran 500m)
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups

Time - 00:05:06

Feeling pretty good about this time. I went a bit faster than I thought I might which is good. Looking forward to the next 41 days of programming.

[BeachBuckeye]

Basic: Training Day 2

 

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the

First 8 intervals are pull-ups
Second 8 intervals are push-ups
Third 8 intervals are sit-ups
The last 8 intervals are squats.

No resting between exercises.

 

Completed 248 Total Reps

[Hammer]

Good time on the Baseline WOD.

 

Just FYI the Crossfit official ratio of run to row is 4/5 or run 400m for a prescribed 500m row.

[BeachBuckeye]

Good time on the Baseline WOD.

 

Just FYI the Crossfit official ratio of run to row is 4/5 or run 400m for a prescribed 500m row.

Thanks for the info, I wasn't aware of that.  I think that would have only saved me 10 seconds or so. Since I've already done it at 500m I'll have to do it again at 500m on the retest.

[BeachBuckeye]

Rest Day

 

Walked a few miles this morning

[BeachBuckeye]

Basic: Training Day 4

 

I had to do some modifications because of equipment and space restrictions.

 

For the front squats I loaded up my backpack with a #20 slam ball and wore it on my chest and used two #30 dumbbells. 

 

WOD

 

**20 min time cap**

 

For time:

 

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

 

Front Squat @ 95lbs / 65

Burpees

Box Jumps

Deadlift @135lbs /95

Sit ups

 

Completed rounds 15 and 14, plus 13 front squats, 13 Burpees, 13 Box Jumps, 13 Deadlifts, and 10 sit-ups

 

This was rough. I feel pretty beat.

[VidaMD]

Great work man, keep it up!