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
Posted 17 October 2016 - 02:35 PM
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
Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay
Posted 18 October 2016 - 02:30 PM
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
Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay
Posted 19 October 2016 - 01:46 AM
"Do not go gentle into that good night,
Old age should burn and rave at close of day;
rage, rage against the dying of the light." - Dylan Thomas
The best time to plant a tree is 20 years ago. The next best time is now.
"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts
Posted 19 October 2016 - 02:39 PM
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!
Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay
Posted 19 October 2016 - 02:42 PM
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
Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay
Posted 21 October 2016 - 05:45 PM
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
Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay
Posted 22 October 2016 - 02:58 PM
October 2016 WOD Call Out
6min AMRAP
5 thrusters #90
10 pull ups. (red band)
10 burpees.
2 rounds + 5 thrusters + 2 pull ups
Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay
Posted 24 October 2016 - 04:18 AM
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
Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay
Posted 25 October 2016 - 02:03 PM
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.
Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay
Posted 26 October 2016 - 02:20 PM
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
Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay
Posted 26 October 2016 - 04:42 PM
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.
Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay
Posted 28 October 2016 - 02:44 PM
Basic: Training Day 4
I had to do some modifications because of equipment and space restrictions.
Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay
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