Running

[treelizard]

warmed up with 250m row, damper setting 5, 1:25

7/5/3 each of squat cleans, deadlifts and front squats using a 30# barbell, followed by 21/15/9 body-rows on the power rack, armpit height. took breaks between the barbell work and b-rows for maximum power output (an awesome article in the latest performance menu is gonna totally change the way i work out), didn't time anything and used low weight cos i'm trying to slowly ease my elbow back into the swing of things. felt strong though.

[blitz]

50 good mornings, 30 declined pushups(legs being held by someone) and 25 leg presses. Along with the normal bjj class(1:30).

[treelizard]

Thirty bucks, but it's covered by my cafeteria plan.

[Tom Yum]

The acupuncture, or the jow?

acupuncture.

[treelizard]

How much did it cost?

The acupuncture, or the jow?

[Tom Yum]

No workout today, got acupuncture instead. My acupuncturist told me to stop using ice and to only use heat from now on... I guess in TCM they say ice causes the injury to go deeper and you get arthritis later on. So been doing dit da jow with a hot-as-I-can-stand-it towel on over it. A lot less traumatic than trying to figure out how something can still hurt when it's iced to numbness.

How much did it cost?

[treelizard]

No workout today, got acupuncture instead. My acupuncturist told me to stop using ice and to only use heat from now on... I guess in TCM they say ice causes the injury to go deeper and you get arthritis later on. So been doing dit da jow with a hot-as-I-can-stand-it towel on over it. A lot less traumatic than trying to figure out how something can still hurt when it's iced to numbness.

[treelizard]

Taking some time off to let my elbow heal more and to get over this cold.

Been hanging out on the Performance Menu website and I'm working on a new routine that will incorporate one day of Oly lifting, one day of metcon and one day of skills/gymnastics work as my 3 days on. It's a lot like crossfit but a little less metcon and a bit more lifting and skills work. For skills I'm going to have "hard" days working on things I suck at or can't do like rolling, pistols, shoulder stands, head stands, Parkour) and "easy" days to improve stuff I can already do (L-sit, v-sit, ring work, bench dips). Adding more stretching in.

[Tom Yum]

AM
3 sets x max. rep pushups. That'll wake anyone up.


PM
Armstrong pullup sequence: day 1
5 sets x max. rep pullups

3 mile run @ 22 minutes
2 sets x max. rep situps
lunges - till overload
duck walk - till overload.

[treelizard]

I did a little bit of Sinawali, like ten pushups and 25 dumbbell swings (20# bell) to see how my elbow would like it. It didn't.

[Tom Yum]

I've been hitting the books more than the bag recently.

Last night, I did some calisthenics (pushups, flutterkicks, handstand pushups, squats, divebombers) then went on a 6 mile jog through a swampy trail. Lots of interesting noises out there; thick fog - so it was definitely a cardio challenge.

Lots o' fun - then back to the books.

[treelizard]

Well, if you ever get bored, do tabata squats and tell me if you beat my score.

[Tom Yum]

Nice run scores. But I bet I can beat your L-sit and tabata squat scores. Nobody ever takes me up on my challenges anymore. All this hard work for nothing!!

lol...you probably can.

Not sure what an L-sit is, but my alltime best in situps is 93 in 2:00 (final PT test). Today I can probably squeeze out about 70.

[treelizard]

Nice run scores. But I bet I can beat your L-sit and tabata squat scores. Nobody ever takes me up on my challenges anymore. All this hard work for nothing!!

[Tom Yum]

Don't worry about it, I already got about twenty written for me by some trusty CF'ers. By the way, what's your tabata squat score?

Good for you, Tree.

I'm not much of a crossfitter at the moment. I think its a good program and I'll eventually use it.

I'm working on my run/swim speed and stamina.
Its a mix of speed + stamina work either in the pool or on the track or both. Legs feel different when you're running after a long swim.

Secondly, I do plyos and calisthenics from SEAL pt and MA work. Most of it hits my legs and my core; sometimes my back.

Lastly, I lift weights when I feel I need a break after several weeks of hard training. I do it for general strengthening and to prevent injury.

I can run a mile in 6:11.
2 miles 13:39.

I'm still set on breaking a 6:00 mile.

Haven't really timed my swims closely, except I can swim 3/4 mile just under 40 minutes. At this pace, I can cover a length and a half in about 1:00.

Not fast, but steady.