"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
CFWU x 2 less pull ups and dips
1:10:33
2:16:03
3: Yeah right..
I think the higher intensity level that I have reached, while not near being elite, is taking it's toll on my body. I really thought that I tore my bicep so hopefully tomorrow will not be so intense.
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Thursday, July 24, 2008
Wednesday, July 23, 2008
Punish it!
Just kidding! Gonna listen to Coach and take it easy today.
This guy has a strong back. Most Crossfit athletes derive alot of their strength from their backs, and it shows. The major portion of this muscle is white muscle, which takes alot longer to grow. But if I can get up to this guy's development, I have a theory that my back problems will pretty much go away. Core strength rocks.
This guy has a strong back. Most Crossfit athletes derive alot of their strength from their backs, and it shows. The major portion of this muscle is white muscle, which takes alot longer to grow. But if I can get up to this guy's development, I have a theory that my back problems will pretty much go away. Core strength rocks.
Gonna hafta add this to my list of toys I want for Xmas. Imagine me walking down my street with this or pushing it along!
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Tuesday, July 22, 2008
Monday, July 21, 2008
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
150 Single-unders
I had all the equipment needed, but I really had to work around the globo-gymers. My K2E's had to be subbed with L-sits cause there is just no good place to do those.
39:41
My previous filthy fifty was worse, I did it with bronchitis, and had to quit due to breathing difficulty. Let this be the standard to beat next time then. I'm still feeling the effects of Saturday. Tomorrow is a one workout day. I might take Wed as a full rest day to recover. Not sure yet.
People keep approaching me about what I am doing in the gym, so I must be doing something right. One of the trainers wants to work with me on developing some scaled down workouts for his clients, which is great if I can continue to spread the word about Crossfit.
Tweet.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
150 Single-unders
I had all the equipment needed, but I really had to work around the globo-gymers. My K2E's had to be subbed with L-sits cause there is just no good place to do those.
39:41
My previous filthy fifty was worse, I did it with bronchitis, and had to quit due to breathing difficulty. Let this be the standard to beat next time then. I'm still feeling the effects of Saturday. Tomorrow is a one workout day. I might take Wed as a full rest day to recover. Not sure yet.
People keep approaching me about what I am doing in the gym, so I must be doing something right. One of the trainers wants to work with me on developing some scaled down workouts for his clients, which is great if I can continue to spread the word about Crossfit.
Tweet.
I really like how this article describes Crossfit!
Pioneer Valley Crossfit Mission Statement:
When people ask me, "What is CrossFit?" I do my best to give them a concise and non-technical answer. I eschew Coach Glassman's classic "constantly varied, if not randomized, functional movements performed at high intensity" (too many terms to define) in favor of something like, "It's kind of a mix of Olympic-style weightlifting, basic gymnastics, and sprint training." Usually that satisfies their curiosity--most people, especially the sedentary, seem to then immediately mentally file CrossFit under the heading "Things I Would Never Do." I can never let it go, though. I always go on to say, "The genius of it, you see, is that by requiring its athletes to perform for time or for points, CrossFit turns fitness training into a competitive sport. You end up killing yourself to get those extra couple reps in, to shave just a few more seconds off the clock. And then you flop to the ground. Wrecked. Like, you couldn't stand up even if you wanted to." To which most people can't help but respond, "You think that's fun?" I'm sure my "Hell yeah!" does nothing to stop them from further filing CrossFit under "Things I Most Definitely Would Never Do."And that is a terrible shame, because CrossFit is so much more than just an exercise program. CrossFit is, as Greg Glassman says in one CrossFit Journal article, a means to self-actualization. I really believe that. Any activity that regularly necessitates facing and overcoming fear (and everyone who's "drank the Kool-Aid" knows the anxiety that builds before one faces "Linda" or Fight Gone Bad) forces you to grow in courage and integrity and pure grit. CrossFit forges fitness, sure, but it forges character, as well.At the recent Portland Certification Seminar, Dr. Kelly Starrett said, "This stuff just selects for a certain kind of person." The result? CrossFit is a tremendous community of like-minded, self-starting strivers. Being associated with and accepted by such a community is a joy. And it's also an antidote to some of the alienation and loneliness that are part of our modern life.Go to any "Globo-Gym." Watch the people on the elliptical machines reading their magazine articles, or the people on the treadmills watching CNN, or the guy doing biceps curls in the squat rack with his little white iPod headphones screening out everything but his reflection in the mirror. Contrast that with the scene at any CrossFit affiliate WOD session: people sweating, cursing and suffering together. The early finishers are applauded for their impressive performances, but the less-experienced athletes, the less fit, those non-firebreathers who are gutting out their third round with two more to go, they're the ones who get the loudest cheers, the most encouragement. And that is awesome. I've been living in big cities for going on fifteen years now, and I've trained in all kinds of gyms, and I've never seen the like, anywhere.That's what I love about CrossFit. Even more than the hundred fifty pounds I've put on my deadlift, and the extra fifteen pull-ups I've added, and the pride I feel when I finish a WOD like "Murph." That camaraderie and support are what we do best, and I'd like to do my part to ensure that it remains central to the CF experience. Opening my own affiliate is a chance to create and nurture a CrossFit community, a place where people can come and get expert instruction and train themselves to perform once-unimaginable physical feats, a place where they can find out what they're really made of. We can help them strip away the excess and discover the pure gold beneath!
When people ask me, "What is CrossFit?" I do my best to give them a concise and non-technical answer. I eschew Coach Glassman's classic "constantly varied, if not randomized, functional movements performed at high intensity" (too many terms to define) in favor of something like, "It's kind of a mix of Olympic-style weightlifting, basic gymnastics, and sprint training." Usually that satisfies their curiosity--most people, especially the sedentary, seem to then immediately mentally file CrossFit under the heading "Things I Would Never Do." I can never let it go, though. I always go on to say, "The genius of it, you see, is that by requiring its athletes to perform for time or for points, CrossFit turns fitness training into a competitive sport. You end up killing yourself to get those extra couple reps in, to shave just a few more seconds off the clock. And then you flop to the ground. Wrecked. Like, you couldn't stand up even if you wanted to." To which most people can't help but respond, "You think that's fun?" I'm sure my "Hell yeah!" does nothing to stop them from further filing CrossFit under "Things I Most Definitely Would Never Do."And that is a terrible shame, because CrossFit is so much more than just an exercise program. CrossFit is, as Greg Glassman says in one CrossFit Journal article, a means to self-actualization. I really believe that. Any activity that regularly necessitates facing and overcoming fear (and everyone who's "drank the Kool-Aid" knows the anxiety that builds before one faces "Linda" or Fight Gone Bad) forces you to grow in courage and integrity and pure grit. CrossFit forges fitness, sure, but it forges character, as well.At the recent Portland Certification Seminar, Dr. Kelly Starrett said, "This stuff just selects for a certain kind of person." The result? CrossFit is a tremendous community of like-minded, self-starting strivers. Being associated with and accepted by such a community is a joy. And it's also an antidote to some of the alienation and loneliness that are part of our modern life.Go to any "Globo-Gym." Watch the people on the elliptical machines reading their magazine articles, or the people on the treadmills watching CNN, or the guy doing biceps curls in the squat rack with his little white iPod headphones screening out everything but his reflection in the mirror. Contrast that with the scene at any CrossFit affiliate WOD session: people sweating, cursing and suffering together. The early finishers are applauded for their impressive performances, but the less-experienced athletes, the less fit, those non-firebreathers who are gutting out their third round with two more to go, they're the ones who get the loudest cheers, the most encouragement. And that is awesome. I've been living in big cities for going on fifteen years now, and I've trained in all kinds of gyms, and I've never seen the like, anywhere.That's what I love about CrossFit. Even more than the hundred fifty pounds I've put on my deadlift, and the extra fifteen pull-ups I've added, and the pride I feel when I finish a WOD like "Murph." That camaraderie and support are what we do best, and I'd like to do my part to ensure that it remains central to the CF experience. Opening my own affiliate is a chance to create and nurture a CrossFit community, a place where people can come and get expert instruction and train themselves to perform once-unimaginable physical feats, a place where they can find out what they're really made of. We can help them strip away the excess and discover the pure gold beneath!
Sunday, July 20, 2008
Saturday, July 19, 2008
Final 5k
5k run using:
Parachute
20lb dumbbell
Interleave sprints between chute and DB.
I chose 425m and ran it 12 times.
96 degrees. I'm smoked.
Pretty much turned into a jog with the chute and DB
33:10
5k run with 50lb wt vest
Before...
After...
Full Metal Jacket
The Lake
My old PT spot.Time: 33:24.
Its over 90 out here. More of a jog than a run. I feel fine for the chute sprints. Recovering now.
Friday, July 18, 2008
Evening WOD
10-9-8-7-6-5-4-3-2-1 Man-makers
30-27-24-21-18-15-12-9-6-3 20" Box jumps
Interlace the two exercises.
500m row warm up
43:00 even
I was dreading this all effing day and kept trying to come up with excuses to not do it. I'm smoked. My ass is literally smoked.
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10-9-8-7-6-5-4-3-2-1 Man-makers
30-27-24-21-18-15-12-9-6-3 20" Box jumps
Interlace the two exercises.
500m row warm up
43:00 even
I was dreading this all effing day and kept trying to come up with excuses to not do it. I'm smoked. My ass is literally smoked.
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Kettleballs and A.M. workout
Friday 080718
Weighted pull-ups
1-1-1-1-1-1-1 reps
Compare to 080422.
Body weight: 192
CFWU x 3 less pull ups
25-45-55-70-75-80
I used kettlebells as the weight with a belt and chain. The idea is to hold the weight between your legs. For those of you who don't know what one is, it's basically a steel ball with a handle sticking out. One of my gym rat buddies was laughing at me. Well, I always wanted something big and heavy in that area.
Double-under practice 15 min
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Weighted pull-ups
1-1-1-1-1-1-1 reps
Compare to 080422.
Body weight: 192
CFWU x 3 less pull ups
25-45-55-70-75-80
I used kettlebells as the weight with a belt and chain. The idea is to hold the weight between your legs. For those of you who don't know what one is, it's basically a steel ball with a handle sticking out. One of my gym rat buddies was laughing at me. Well, I always wanted something big and heavy in that area.
Double-under practice 15 min
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Thursday, July 17, 2008
Thursday 080717
Complete as many rounds in 20 minutes as you can of:
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
5 Rounds + 1 pushup
I was shooting for 7 rounds. Brutal. People were staring at me in the gym like I was a crazy person.
CFWU x 3 less dips. Did this sub 9 min. Getting better. Ms. Pearo was in the gym today. Well, she has a good tone, build, but can't compare to these two Crossfit athletes that could smoke her ass faster than it would take for Melissa to quit staring at herself in the f*$ckin mirror.
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Wednesday, July 16, 2008
Wednesday 080716
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Compare to 070106.
Backwards CFWU x 3 (I did this sub 10 min. I remember when it took over 20. Those were the days...)
140-230-260-300-320
No blown out back. Non-standard bar (30lbs). My doctor would kill me if he found out, but I don't think any of my 2 readers (I burn this post to another site for my brother) will tell. You'd better not tell, my sweet hairless Filipino troller!
One bitch: Old naked guys in the locker room. Put a towel over that shit! I don't even care to look at my own junk.
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Tuesday, July 15, 2008
Monday, July 14, 2008
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
23:40
Warmed up with 1000m rows and cooled down with 1000m rows.
I love this one!
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
23:40
Warmed up with 1000m rows and cooled down with 1000m rows.
I love this one!
Sunday, July 13, 2008
So I went to the store to pick up a new speed rope. Turned out that someone bought all of them. Well, I will just have to use my beaded one. But, I DID get a new parachute. That's right. I'm super excited. This week is a leg week, so I just need to figure out when to work it in. Maybe tomorrow morning. The thing is, I would like to break it in at Lake Hefner eventually. Well, I suppose it could wait. I need to get in a few weighted vest runs before the Midnight Streak 5k.
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Friday, July 11, 2008
Thursday, July 10, 2008
For time:
135 lb Squat clean, 10 reps
50 L Sit-ups
135 lb Squat clean, 8 reps
40 L Sit-ups
135 lb Squat clean, 6 reps
30 L Sit-ups
135 lb Squat clean, 4 reps
20 L Sit-ups
135 lb Squat clean, 2 reps
10 L Sit-ups
19:54
500m row for warm up. I will negate the CFWU the next week d/t insane boredom
Practiced Jump rope 10 min
135 lb Squat clean, 10 reps
50 L Sit-ups
135 lb Squat clean, 8 reps
40 L Sit-ups
135 lb Squat clean, 6 reps
30 L Sit-ups
135 lb Squat clean, 4 reps
20 L Sit-ups
135 lb Squat clean, 2 reps
10 L Sit-ups
19:54
500m row for warm up. I will negate the CFWU the next week d/t insane boredom
Practiced Jump rope 10 min
Wednesday, July 09, 2008
Tuesday, July 08, 2008
Tuesday 080708
"Angie"
For time:
100 Pull-ups(dead hang and broken)
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 080424.
Enlarge image
Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]
28:02
Previous time: 27:52
I dislocated my right pinky at about pull up #62. Evidently my gymmates noticed it too, as the sailor in me decided to come out when I popped it back in. I also broke my speed rope during practice. Well, gives me something to do tonite. At least I can use my pinky as an excuse for being slower than the last time.
"Angie"
For time:
100 Pull-ups(dead hang and broken)
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 080424.
Enlarge image
Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]
28:02
Previous time: 27:52
I dislocated my right pinky at about pull up #62. Evidently my gymmates noticed it too, as the sailor in me decided to come out when I popped it back in. I also broke my speed rope during practice. Well, gives me something to do tonite. At least I can use my pinky as an excuse for being slower than the last time.
Tuesday 080708
"Angie"
For time:
100 Pull-ups(dead hang and broken)
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 080424.
Enlarge image
Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]
28:02
Previous time: 27:52
I dislocated my right pinky at about pull up #62. Evidently my gymmates noticed it too, as the sailor in me decided to come out when I popped it back in. I also broke my speed rope during practice. Well, gives me something to do tonite. At least I can use my pinky as an excuse for being slower than the last time.
"Angie"
For time:
100 Pull-ups(dead hang and broken)
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 080424.
Enlarge image
Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]
28:02
Previous time: 27:52
I dislocated my right pinky at about pull up #62. Evidently my gymmates noticed it too, as the sailor in me decided to come out when I popped it back in. I also broke my speed rope during practice. Well, gives me something to do tonite. At least I can use my pinky as an excuse for being slower than the last time.
Monday, July 07, 2008
Sunday, July 06, 2008
Even pip squeaks deserve an xtra rest day. Especially when I am a sunburnt lobster and I can't get to an effing gym cause they don't staff them here on Sunday's. I will instead foam roll, ice and stretch a few injuries. Gotta serious pain in the thoracic area of my spinal cord.
I had real Asian cuisine today. No, not those restaurants where the wait staff is Asian and the cooks are Mexicans. The Golden Palace on Meridian is ran by a family. Best Chinese I have ever had.
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I had real Asian cuisine today. No, not those restaurants where the wait staff is Asian and the cooks are Mexicans. The Golden Palace on Meridian is ran by a family. Best Chinese I have ever had.
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Saturday, July 05, 2008
Friday, July 04, 2008
8k official results
I placed 51 overall out of 237 runners. Official time 38:25
5th in my age group 25-29
Not bad for a vet with a bad back.
5th in my age group 25-29
Not bad for a vet with a bad back.
8k run
38:23 until official results are posted.
Lots of great athletes there. Some people where all legs!
I ran neck to neck with a younger lady until about 5k-22:54 (I'm used to the 5k, after all)
Then she opened up and I ate her dust. I shook her hand afterward and told her what I ate.
I'm still recovering from the run, but can keep food down. I won't go into the details of that anymore. I suppose I should run more to get over it.
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38:23 until official results are posted.
Lots of great athletes there. Some people where all legs!
I ran neck to neck with a younger lady until about 5k-22:54 (I'm used to the 5k, after all)
Then she opened up and I ate her dust. I shook her hand afterward and told her what I ate.
I'm still recovering from the run, but can keep food down. I won't go into the details of that anymore. I suppose I should run more to get over it.
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Thursday, July 03, 2008
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
I had to do this at first with a EZ curl bar. Someone else was doing yesterday's WOD with the only straight bar in the gym. What?? Another Crossfitter??? For sure. Wade, an ATC student. Just getting into it, but he might do Helen with me cause I got the KB's.
So...
80-100-125-170-170
120-130-140-170-170
130-140-160-170-170
No CFWU
Played with the Concept 2 rowers and went 1000m
8k run tomorrow, to I didn't wanna beat things too bad. And I gotta load tonite.
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Thursday 080703
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
CFWU x 3
9 rounds
1-2-3-4-5-6-7-8-9 (had to kip in the last few sets)
Weak back
Practiced double unders and then speed rope 20 min
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
CFWU x 3
9 rounds
1-2-3-4-5-6-7-8-9 (had to kip in the last few sets)
Weak back
Practiced double unders and then speed rope 20 min
Wednesday, July 02, 2008
CFWU x 3
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Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Only completed 2 and a half rounds and then had to shower up. I'm not used to the non-standard bar. This kicked my ass. Plus, I got really good news last night and had a few beers. Then I woke up at 0230 and could not get back to sleep for anything. I suppose it will take a few days to adjust to here. Gonna doze for a bit then maybe pick up a workout for pussies, since that's what I am.
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Sunday, June 29, 2008
So it has been one year since I started the Abs diet/Paleo. Thought I might post some pix from this morning's WOD.
Here are previous posts:
Sunday, May 18, 2008
Okay, so here is a progress report. The first four are most recent 5-16-08 and the last four are from the previous post.
Okay, so I need a tan. But I can notice detail. Hey, at this level of body fat, and the length of time it takes for one muscle fiber to grow on my body, this is great. I think I deserve that ice cream I got today...
Sunday, April 13, 2008
3 weeks of strict dieting...
Okay, so I listened to Melissa Pearo and took 3 weeks and followed a strict diet. I did have a few beers, but no unnecessary carbs or saturated fats other than that. Granted, I still ate 100 to 150 grams of fats mostly mono and poly. I followed, for the most part, 40% carbs, 30% protein, 30% fats. I did not measure anything or count calories. The first few pics are the result:
Okay, so I had a little trouble holding the camera which resulted in a bit of blur.
Here are the pics from 2/19/08 for comparison:
I think there is a noticeable difference. I also agree with the statement: Watching your body grow and change is like watching kids grow up. You won't notice it day to day, but after a few months, you'll notice a change.
Saturday, June 28, 2008
I was hungover, and about to run outside to do this:
CFWU x 2
I was wheezing nonstop. Great workout, even if I am a pussy.
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Saturday 080628
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Then I got called into work cause we kept losing power at the Radar. Isn't amazing how oblivious people are? I was going 70 trying to get to the radar to give AT back their precious primaries and every turn I get behind someone trying to go slooooowww or they get mad cause I am riding too closely so they slow down even more. If they only knew. Reminded me of most people and reality. Most of them are in their own little world, oblivious to the reality of war or their freedoms. It made me have to laugh when I thought about it.
So I fixed things and hung around for a bit. Then went to the gym close to the airport just in case things went down again.
CFWU x 2
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
Couldn't do the last round of Doubles and had to sub a 3:1 of parallel bar dips cause I had no rings. Total dips: 135
33:35I was wheezing nonstop. Great workout, even if I am a pussy.
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Friday, June 27, 2008
I will sub beer in lieu of the evening workout tonite. I still don't feel normal from this morning. That was just damned brutal. The next 2 days should make up for it. Then a rest day on Monday on the way out to OK. Then things will pick up in more intensity.
I saw a HH60 Jayhawk at the airport today and talked with the Coasties running as aircrew. Even tried to be their duck. They already had a volunteer. Damn, to be on the hook again. Maybe I will get time to head down there and watch. Yeah, right.
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I saw a HH60 Jayhawk at the airport today and talked with the Coasties running as aircrew. Even tried to be their duck. They already had a volunteer. Damn, to be on the hook again. Maybe I will get time to head down there and watch. Yeah, right.
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Friday 080627
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Welcome to the suck! This kicked my ass so bad I had to lay down for 5 min afterward and almost didn't make it into work on time.
1:7:53
2:9:54
3:10: 47
The only change I made was the run was 1000 meters (the distance around the gym), and I had to run with a broomstick to fend off attacking finches.
Tweet
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Welcome to the suck! This kicked my ass so bad I had to lay down for 5 min afterward and almost didn't make it into work on time.
1:7:53
2:9:54
3:10: 47
The only change I made was the run was 1000 meters (the distance around the gym), and I had to run with a broomstick to fend off attacking finches.
Tweet
Thursday, June 26, 2008
Wednesday, June 25, 2008
Wednesday 080625
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 080329.
Enlarge image
Lt. Col. Dan Wilson, USMC, departing Commanding Officer, School Of Infantry West, has made an indelible impact on combat fitness.
"Dutch", CrossFit Games 2008 - video [wmv] [mov]
Of course, FGB reminds me everytime that I am not the great athlete I think that I am. My body is effing screaming at me to let it heal. Too bad, body, You'll get plenty of time to heal on the drive out to OKC next Mon. Pussy
Round 1: 96
Round 2: 88
Round 3: 86
So, no one read the comments on the Crossfit site and you'll still think I am an athlete. Those guys make me look like an old lady.
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"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 080329.
Enlarge image
Lt. Col. Dan Wilson, USMC, departing Commanding Officer, School Of Infantry West, has made an indelible impact on combat fitness.
"Dutch", CrossFit Games 2008 - video [wmv] [mov]
Of course, FGB reminds me everytime that I am not the great athlete I think that I am. My body is effing screaming at me to let it heal. Too bad, body, You'll get plenty of time to heal on the drive out to OKC next Mon. Pussy
Round 1: 96
Round 2: 88
Round 3: 86
So, no one read the comments on the Crossfit site and you'll still think I am an athlete. Those guys make me look like an old lady.
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Tuesday, June 24, 2008
Monday, June 23, 2008
Monday 080623
Run 5 K
Post time to comments.
Compare to 080429.
Gillian Mounsey, CrossFit Games 2008 - video [wmv] [mov]
29:30 with a 30 lb wt vest
Previous time from June 8th: 33:24
Did I mention the beautiful Xfit lady in the pic and video?
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5k run this evening
Practiced squats in the gym:
Overhead squat
Front Squat
Back Squat
7-7-7-7-7 reps ea
45-95-105-115-135(form degradation and had to set the bar down a couple times)
135-155-165-185-195
185-215 then had to clean up and go to work.
Very slightly tweaked my back, too, so I am kinda glad I stopped there.
Gonna wear the 30lbs this evening and run the 5k around the neighborhood.
Tweet
Practiced squats in the gym:
Overhead squat
Front Squat
Back Squat
7-7-7-7-7 reps ea
45-95-105-115-135(form degradation and had to set the bar down a couple times)
135-155-165-185-195
185-215 then had to clean up and go to work.
Very slightly tweaked my back, too, so I am kinda glad I stopped there.
Gonna wear the 30lbs this evening and run the 5k around the neighborhood.
Tweet
Saturday, June 21, 2008
Friday, June 20, 2008
Friday 080620
Complete as many rounds in 20 minutes as you can of:
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
Compare to 080430.
CFWU x 2
8 rounds, 10 thrusters, 1 pull up.
The pic of Eva is pure beauty and perfection. Crossfit women. Grrrrrr.
Thursday, June 19, 2008
Sunday 080615
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
That's right, I made up Sun's workout cause I didnt do it yesterday. Rocked my abs. My core really pulled through on this workout. Getting stronger too. My OHS went way up from previously. Failed a couple times, but def good shit.
95-115-135-135-145x2 (failed)
185-195-225-235-235--this is where my abs kicked in and supported my back like a motherf%$#er
225-235-245-245-245-stayed low for now.
CF ttl tomorrow a.m. then some wt tng in the afternoon.
Wednesday, June 18, 2008
Practiced double unders with a weighted vest for 30 min. Lots more difficult, but I managed. Leg training if I can get to it tonite.
It's funny how we sweat the small things so much in life. As if small people with poor attitudes could affect how I do my job-they are simply that: small, and I still have lives to watch. I would say that's the big thing here-lives-and not the person of poor character that can't see that at this job.
It's funny how we sweat the small things so much in life. As if small people with poor attitudes could affect how I do my job-they are simply that: small, and I still have lives to watch. I would say that's the big thing here-lives-and not the person of poor character that can't see that at this job.
Tuesday, June 17, 2008
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
23:47
CFWU x 3 with 30lb wt vest
Tough workout that I thought would be easy.
Here are the official results from Tri-state runner.com for Saturday's 5k:
21 94 Kiegel, Tony 29 22:25.15
Well, out of 128 runners, 21 is not so bad. And so my time was a bit off, but such is life. Good for a start. Lotsa good athletes and I can't wait to run another soon.
Tweet.
75 pound Shoulder Press, 21 reps
21 Back extensions
23:47
CFWU x 3 with 30lb wt vest
Tough workout that I thought would be easy.
Here are the official results from Tri-state runner.com for Saturday's 5k:
21 94 Kiegel, Tony 29 22:25.15
Well, out of 128 runners, 21 is not so bad. And so my time was a bit off, but such is life. Good for a start. Lotsa good athletes and I can't wait to run another soon.
Tweet.
Monday, June 16, 2008
14 rounds:
Body wt or higher bench press
Pull-ups body wt
First two sets warm up
135 x10
5
185x7
5
225x2 wouldn't risk 3 without a spotter
8
205x4
8
205x4
7
205x3
7
195x4
8
195x4
8
195x4
6
195x4
6
195x4
5
190x4
5
190x4
8-don't know what got into me there, but I paid for it.
190x3
4
Finished up with 4 rounds:
Alt'ing bicep curls 40-50-50-50
Behind the neck triceps DB press 80-85-85-85
I was fairly pumped at this point. I swear, bodybuilding is so fake. Not that I mind having swollen arms, I just think that it's overrated. After this swelling goes down, I will be back to being a pip-squeak.
Evidently I am burning muscle mass more than fat. What to do with that last bit of fat? Nothing, I don't care at this point. I started today eating like a mad man. Only the healthy stuff though. I don't think I will see much of a difference in the mirror. Who really cares? I'm sick of the f!@*ing people that judge me on how I look and just want to train harder.
Tweet
Body wt or higher bench press
Pull-ups body wt
First two sets warm up
135 x10
5
185x7
5
225x2 wouldn't risk 3 without a spotter
8
205x4
8
205x4
7
205x3
7
195x4
8
195x4
8
195x4
6
195x4
6
195x4
5
190x4
5
190x4
8-don't know what got into me there, but I paid for it.
190x3
4
Finished up with 4 rounds:
Alt'ing bicep curls 40-50-50-50
Behind the neck triceps DB press 80-85-85-85
I was fairly pumped at this point. I swear, bodybuilding is so fake. Not that I mind having swollen arms, I just think that it's overrated. After this swelling goes down, I will be back to being a pip-squeak.
Evidently I am burning muscle mass more than fat. What to do with that last bit of fat? Nothing, I don't care at this point. I started today eating like a mad man. Only the healthy stuff though. I don't think I will see much of a difference in the mirror. Who really cares? I'm sick of the f!@*ing people that judge me on how I look and just want to train harder.
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Sunday, June 15, 2008
Saturday, June 14, 2008
Friday, June 13, 2008
Friday 080613
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 080516.
Enlarge image
Uphill and Downhill Running Techniques with Brian MacKenzie - video [wmv] [mov]
Great Fitness Blog: fitzoneradio.com
Posted by lauren at 8:17 AM Comments (73)
I modified this one adding in the 30 lb wt vest
CFWU x 3 less situps and back ext.
Wt vest dragged me down, plus I ran 1000m (the distance around Elite on the roads) and held a broomstick in my hands cause I have been getting attacked by finches-one of which I almost got as it swung down for my doo-rag wearing skull.
Time before without the wt vest and a blown out back: 27:51
Time with wt vest and a healed back: 31:45
Seems about normal.
No late drinking tonite. 5K in Goonville in the a.m. Rest day for Crossfit. And I get to run the 5k without a wt vest.
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"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 080516.
Enlarge image
Uphill and Downhill Running Techniques with Brian MacKenzie - video [wmv] [mov]
Great Fitness Blog: fitzoneradio.com
Posted by lauren at 8:17 AM Comments (73)
I modified this one adding in the 30 lb wt vest
CFWU x 3 less situps and back ext.
Wt vest dragged me down, plus I ran 1000m (the distance around Elite on the roads) and held a broomstick in my hands cause I have been getting attacked by finches-one of which I almost got as it swung down for my doo-rag wearing skull.
Time before without the wt vest and a blown out back: 27:51
Time with wt vest and a healed back: 31:45
Seems about normal.
No late drinking tonite. 5K in Goonville in the a.m. Rest day for Crossfit. And I get to run the 5k without a wt vest.
Tweet
Thursday, June 12, 2008
Thursday 080612
Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
36:16 with 30lb wt vest.
The next trainer that looks like a twinkie with a butt crack and comes up to me to ask if I needed help working on something specific (all while I am trying for a good time) is going to get hit upside the head with my 1.5 pood kettlebell. I'm an athlete. If I wanted a big chest, arms, tiny legs, and a flabby gut with a side of sagging ass, I would bodybuild. No thanks. More Crossfit, please.
Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
36:16 with 30lb wt vest.
The next trainer that looks like a twinkie with a butt crack and comes up to me to ask if I needed help working on something specific (all while I am trying for a good time) is going to get hit upside the head with my 1.5 pood kettlebell. I'm an athlete. If I wanted a big chest, arms, tiny legs, and a flabby gut with a side of sagging ass, I would bodybuild. No thanks. More Crossfit, please.
Wednesday, June 11, 2008
Evening W.O.
Sprint:
800m with 30lb wt vest
800m without 30lb wt vest
800m with 30lb wt vest
800m without 30lb wt vest
800m with 30lb wt vest
3:46
3:23
4:08
3:48
4:18
The first run without the vest comes up to just about sub 21 min. I went ahead and registered for the 5k in Boonville this Sat. I doubt my time will be sub 21 min, but I will def push it.
Sprint:
800m with 30lb wt vest
800m without 30lb wt vest
800m with 30lb wt vest
800m without 30lb wt vest
800m with 30lb wt vest
3:46
3:23
4:08
3:48
4:18
The first run without the vest comes up to just about sub 21 min. I went ahead and registered for the 5k in Boonville this Sat. I doubt my time will be sub 21 min, but I will def push it.
Wednesday 080611
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 080425.
Enlarge image
The Bench Press: Arch, Mark Rippetoe - video [wmv] [mov]
Basics of Parkour: Environmental Awareness and the Roll, Jesse Woody - CrossFit Journal April 2006
CFWU x 3 w/ 30lb wt vest
225-285-285-285-285
Took it easy so my doc won't yell at me.
Finished my exam. Now I guess I carry the airport on my shoulders. Fun fun, more call outs.
Sprints this evening.
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 080425.
Enlarge image
The Bench Press: Arch, Mark Rippetoe - video [wmv] [mov]
Basics of Parkour: Environmental Awareness and the Roll, Jesse Woody - CrossFit Journal April 2006
CFWU x 3 w/ 30lb wt vest
225-285-285-285-285
Took it easy so my doc won't yell at me.
Finished my exam. Now I guess I carry the airport on my shoulders. Fun fun, more call outs.
Sprints this evening.
Tuesday, June 10, 2008
Rest Day.
Stormed thru my exam. Just a bit more tomorrow. I am going ahead and hitting the gym in the a.m. cause I honestly miss it. Then I think I can pull off an evening workout and then get back in time to cut grass.
Two HH65 Dolphin COAST GUARD helicopters landed and got a drink today at the airport. They were helping some of the flood victims up north. Of course, I was busy all day so I didn't get the chance to go over and talk to the aircrews. I can guess they are from Detroit, my old airsta. One was the 6523 which was a tail number I flew on. I miss you guys. Smooth tailwinds...
Stormed thru my exam. Just a bit more tomorrow. I am going ahead and hitting the gym in the a.m. cause I honestly miss it. Then I think I can pull off an evening workout and then get back in time to cut grass.
Two HH65 Dolphin COAST GUARD helicopters landed and got a drink today at the airport. They were helping some of the flood victims up north. Of course, I was busy all day so I didn't get the chance to go over and talk to the aircrews. I can guess they are from Detroit, my old airsta. One was the 6523 which was a tail number I flew on. I miss you guys. Smooth tailwinds...
Monday, June 09, 2008
Sunday, June 08, 2008
Saturday, June 07, 2008
Friday, June 06, 2008
Thursday, June 05, 2008
Wednesday, June 04, 2008
Wednesday 080604
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
Post rounds completed to comments.
Enlarge image
CrossFit Laguna Beach Grand Opening
4 measly rounds plus 15 pus and 9 push...pull ups are my bane and I just didn't have it in me today. Guess I should have followed the rest day as rxd.
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
Post rounds completed to comments.
Enlarge image
CrossFit Laguna Beach Grand Opening
4 measly rounds plus 15 pus and 9 push...pull ups are my bane and I just didn't have it in me today. Guess I should have followed the rest day as rxd.
Tuesday, June 03, 2008
Tuesday 080603
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps
CFWU-full-x3
95-105-105-115-115-115(failed)-105-105-95-95
I really suck at these and my shoulders are wrecked. Stayed around and practiced snatches from the ground. Finished at 135 but at 115 I overshot and dropped the whole damned thing on the deck. Nice to not have back pain from these. Sucks to have shoulder pain.
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps
CFWU-full-x3
95-105-105-115-115-115(failed)-105-105-95-95
I really suck at these and my shoulders are wrecked. Stayed around and practiced snatches from the ground. Finished at 135 but at 115 I overshot and dropped the whole damned thing on the deck. Nice to not have back pain from these. Sucks to have shoulder pain.
Monday, June 02, 2008
Sunday, June 01, 2008
Friday, May 30, 2008
Friday 080530
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
245 BS
155 SP
315 DL
Total: 715
So I started out at:
135 BS
135 SP
135 DL
for 3 reps.
Then went up to:
185 BS
145 SP
225 DL
3 reps.
Then up to:
225 BS
155 SP
285 DL
Then tried:
245 BS
160 SP
315 DL
And Had to go down due to failure on Shoulder press:
245 BS
155 SP
315 DL
Final score. Easy on the back. focused on form.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
245 BS
155 SP
315 DL
Total: 715
So I started out at:
135 BS
135 SP
135 DL
for 3 reps.
Then went up to:
185 BS
145 SP
225 DL
3 reps.
Then up to:
225 BS
155 SP
285 DL
Then tried:
245 BS
160 SP
315 DL
And Had to go down due to failure on Shoulder press:
245 BS
155 SP
315 DL
Final score. Easy on the back. focused on form.
Thursday, May 29, 2008
Wednesday, May 28, 2008
Wednesday 080528
Shoulder Press 3-3-3-3-3 reps
CFWU x 3
135-135-135-135-135
Last set I failed on #3 so I Push-jerked it.
Practiced jump rope with new speed rope. Arms wrecked and 20 min of trying to get to know a new rope. I can really accelerate with this one, but I couldn't last. I suspect due to new rope and shoulders.
Chad and Mike inquired about my workouts today. They thought I was a fighter. I gave them a tag, told them about the dark side of Crossfit, then promised I would put them thru a workout if they liked it.
Shoulder Press 3-3-3-3-3 reps
CFWU x 3
135-135-135-135-135
Last set I failed on #3 so I Push-jerked it.
Practiced jump rope with new speed rope. Arms wrecked and 20 min of trying to get to know a new rope. I can really accelerate with this one, but I couldn't last. I suspect due to new rope and shoulders.
Chad and Mike inquired about my workouts today. They thought I was a fighter. I gave them a tag, told them about the dark side of Crossfit, then promised I would put them thru a workout if they liked it.
Tuesday, May 27, 2008
Tuesday 080527
Run 1 mileTwo minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
I subbed SDHP and Regular jump ropes. Someone took off with the good rope in the gym so I guess I will buy a speed rope. Could have pushed it harder looking back but good workot. Finished with a 1/3 mile run. Had to dodge a couple of birds this a.m. They must have not liked me running around their nests. Well, I'm busy as f$&k so off to work
25 min total CFWU x 3
Run 1 mileTwo minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
I subbed SDHP and Regular jump ropes. Someone took off with the good rope in the gym so I guess I will buy a speed rope. Could have pushed it harder looking back but good workot. Finished with a 1/3 mile run. Had to dodge a couple of birds this a.m. They must have not liked me running around their nests. Well, I'm busy as f$&k so off to work
25 min total CFWU x 3
Monday, May 26, 2008
Monday 080526
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
Compare to 070802.
39:42
I did a whole bunch of shit last week, but I had so much fucking fun doing it that I forgot to write it down. Back to the grinder...boring. Well, for just a few weeks...
Monday, May 19, 2008
WOD
Modified Helen
Run 2.5 miles
21 1.5 KB swings
24 push ups
Run 1000m (approx)
21 1.5 KB swings
24 push ups
Run 1000m (approx)
21 1.5 KB swings
24 push ups
Run 2.5 miles
1hr 1 min
I crashed in the grass. Sometimes the high I get is overwhelming. I lay there and stared at the sky. Mother Earth beneath me, and the sky above and nothing else to worry about.
Modified Helen
Run 2.5 miles
21 1.5 KB swings
24 push ups
Run 1000m (approx)
21 1.5 KB swings
24 push ups
Run 1000m (approx)
21 1.5 KB swings
24 push ups
Run 2.5 miles
1hr 1 min
I crashed in the grass. Sometimes the high I get is overwhelming. I lay there and stared at the sky. Mother Earth beneath me, and the sky above and nothing else to worry about.
Sunday, May 18, 2008
Okay, so here is a progress report. The first four are most recent 5-16-08 and the last four are from the previous post.
Okay, so I need a tan. But I can notice detail. Hey, at this level of body fat, and the length of time it takes for one muscle fiber to grow on my body, this is great. I think I deserve that ice cream I got today...
Sunday, April 13, 2008
3 weeks of strict dieting...
Okay, so I listened to Melissa Pearo and took 3 weeks and followed a strict diet. I did have a few beers, but no unnecessary carbs or saturated fats other than that. Granted, I still ate 100 to 150 grams of fats mostly mono and poly. I followed, for the most part, 40% carbs, 30% protein, 30% fats. I did not measure anything or count calories. The first few pics are the result:Okay, so I had a little trouble holding the camera which resulted in a bit of blur.
Here are the pics from 2/19/08 for comparison:
I think there is a noticeable difference. I also agree with the statement: Watching your body grow and change is like watching kids grow up. You won't notice it day to day, but after a few months, you'll notice a change.
Sunday 080518
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
Post rounds completed to comments.
Dave Castro
"CrossFit Meets Redneck Water Sport", Sonz Jupiter - video [wmv]
I warmed up in my backyard.
Had 95 lbs on Tetanus, my rusty 45lb olympic bar. Aye, she gave up the ghost and I have to weld her or replace her. Road workouts from here til the weekend.
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Saturday, May 17, 2008
Today is a Rest Day. I'm so glad. Next week I am off on a project for the government and I swear I will only workout once daily. My back is wrecked but healing. In fact my whole body is wrecked. I'm gonna go weedeat Mom and Dad's today. It's 5 acres of grass but I don't have to mow it, just weed eat. That's not too bad then I get to eat Mom's cooking afterward. Not a bad price to pay.
Friday, May 16, 2008
Friday 080516
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 080418
With a back injury: 27:51 kinda hurtin now. I actually ran 1010 meters cause that's the distance around the gym. I'm looking forward to a reduced workout week next week so I can effing heal.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 080418
With a back injury: 27:51 kinda hurtin now. I actually ran 1010 meters cause that's the distance around the gym. I'm looking forward to a reduced workout week next week so I can effing heal.
Thursday, May 15, 2008
Thursday 080515
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 080305.
I chose Cindy. Obviously better for my metcon. I wanted 15 rounds. Got 13 and to 5 push-ups of 14. Good a.m. workout.
Wednesday, May 14, 2008
Tuesday, May 13, 2008
Monday, May 12, 2008
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
I only got 2 rounds cause of time. 23 min about. Forgot my watch. Back still sore.
People are approaching me and asking what I am doing. I guess that's good. I gave a guy some info on Crossfit. Why should I keep my workouts a secret?
I will try to finish Fran tonite, but it's a 3 workout day.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
I only got 2 rounds cause of time. 23 min about. Forgot my watch. Back still sore.
People are approaching me and asking what I am doing. I guess that's good. I gave a guy some info on Crossfit. Why should I keep my workouts a secret?
I will try to finish Fran tonite, but it's a 3 workout day.
Friday, May 09, 2008
Rest Day. I went to the VA clinic yesterday and got some shitty pills for my tweaked back. Well, you get what you pay for. So, since I have and pay for good health insurance that I never use, I used it and went to an old acquaintance that I worked on when he got his finger stuck in a model airplane prop. The pills I got don't make me high and work great-I can almost stand up straight. Thanks, Doc. Fuck the VA. Another government entity that can't wipe it's own ass. I just have to wonder how our soldiers are doing that are maimed or worse.
I will probably rest a bit more this weekend so I can pick up on Monday.
I will probably rest a bit more this weekend so I can pick up on Monday.
Thursday, May 08, 2008
Wednesday, May 07, 2008
Tuesday, May 06, 2008
Tuesday 080506
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Acoording to Crossfit, you must do a 3 to 1 ratio if you have no rings and are forced to use parallel bars. I did 21-15-9 parallel dips then 42-30-18 after completing all the cleans.
23:44 total time
finished up with 10 min of jump rope practice.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Acoording to Crossfit, you must do a 3 to 1 ratio if you have no rings and are forced to use parallel bars. I did 21-15-9 parallel dips then 42-30-18 after completing all the cleans.
23:44 total time
finished up with 10 min of jump rope practice.
Monday, May 05, 2008
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
I ran short of time and wanted to finish with the 1 mile run so I did:
80 Pullups
160 Push ups
240 Squats
46:43
Great workout
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
I ran short of time and wanted to finish with the 1 mile run so I did:
80 Pullups
160 Push ups
240 Squats
46:43
Great workout
Saturday, May 03, 2008
Friday, May 02, 2008
Thursday, May 01, 2008
Wednesday, April 30, 2008
Tuesday, April 29, 2008
Monday, April 28, 2008
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