Running

[treelizard]

I think it's two 40lb dumbbells, but do whatever you can.

And I still wanna know how you wrote your WOD.

[gregimotis]

DO you think they are two 20lb dumbells for 40lb hang power cleans, or do you think they are two 40lb dumbells for 80lb hang power cleans?

[treelizard]

What was your made-up WOD?

Here's my version of today's WOD, rsubbing lower body stuff for the rope climb, kb swings and hang power cleans...subbed my porch for the 20" box jump and subbed supermans for the back extensions.

8 inch "porch" jump, 50 reps
50 leg lifts
50 calf raises
50 sit-ups
50 scissor lunges
800 meter Run
50 sec superman
23:12

[gregimotis]

1.5 miles on the treadmill, 30 minutes rolling, CFWUX3 and a made up WOD involving knees-to-elbows and thrusters. All spread out over three hours.

Starting again.

[treelizard]

I'd like to hear some of jubaji's routines

Me too!

And Gregi, if it makes you feel better I didn't do jack today either. I've been trying to work out before sunset so I can sleep better, which means if I get up too late I don't work out. Hopefully I'll start getting up earlier since I'm going to bed earlier...

Still nursing my elbow strain or whatever it is, which was exacerbated by a really dumb massage therapist. If it's not completely healed by the end of the week I'm going to go to a doctor. Luckily dit da jow is amazing.

[Tom Yum]

I'd like to hear some of jubaji's routines

[gregimotis]

I have badly fallen off the workout wagon in the last two weeks. I've done a little of this and and little of that and nothing nearly approaching my goals.

I'm gonna go put on my fat-pants now and see how they fit.

[treelizard]

Thanks everyone for the suggestions. I also looked at the Daily 16 and found two things that don't use arms... and this Crossfitter recommended pistols, scissor lunges and calf raises between sprints.

Today I did 50/40/30/20/10 tuck jumps (as close to tuck jumps as I could get 'em) and situps. 9:49

[bigred389]

Alright...it looks like this is really working out for some of you so I'm gonna hop on the wagon:

Approximately 2.5 miles worth of intervals.

Broke up the intervals by going into pushups, situps, and lunge steps(these really truly suck when you take off running again).

Ended running with cooldown lap. Went into the lower body and abs part of Scrapper's Workout 1...then limped home.

TL...I think Scrapper's W/O's are pretty good to finish off a workout, especially if you do it HIIT style. I like doing it after runs to throw some pure agony in. And they're bodyweight too, so I can do them on the track.

http://www.trainforstrength.com/workout1.shtml

[Tom Yum]

Anybody got good lower body/core workout suggestions for me? Anything I don't have to use my arm for even though it's feeling better, I want to be nice to it. Let's see...jogging/running, lunge steps, squats, leg lifts, flutter kicks, situps, box jumps, tuck jumps, good mornings, back extensions, hollow rocks, supermans... Anything else?

Ever try a spinning class?

I'm sure you're familiar with it, but for the others who may not be its basically a group class on stationary cycles where the class leader works intervals and you keep up. Its a good way to blast the legs and work cardio; doesn't require any upperbody.

[treelizard]

LOL, except I'm trying not to use my right arm.

Situps are fun. I want an abmat.

I'll do the WOD I missed (tuck jumps and back extensions) tomorrow and for Monday I was thinking three rounds of 25 box jumps, 50 back extensions, 75 leg lifts and 400m run.

I guess I can always do tabata squats or situps too.

[7r14ngL3Ch0k3]

I got a great excersize that you can try....

This doesnt require weights... Just stand upright, and raise your arms to the side, like a bird flapping its wings kind of. Do this about 200 times(it takes disclipline, youll start feeling the burn at 50), and youll be so sore the next day. This works your shoulder muscles, but it wont make them all big and buff, it will carve out the fat of your muscle because of the low weight high rep nature of the excersize.

And for the core excersize, you should just keep doing sit ups, situps on each side, and more situps.

[treelizard]

Anybody got good lower body/core workout suggestions for me? Anything I don't have to use my arm for even though it's feeling better, I want to be nice to it. Let's see...jogging/running, lunge steps, squats, leg lifts, flutter kicks, situps, box jumps, tuck jumps, good mornings, back extensions, hollow rocks, supermans... Anything else?

[Tom Yum]

2 mile run (15:00)

5-6 x 3:00 rounds bag work.

5 x 200 meter hard-runs.

Got a little critique on my bag work. Normally I throw hooks pivoting to the side and exploding off that leg. I got introduced to the short right to the body since its straight and often unexpected.

Had to practice it a bit, but landed a couple of solid ones when I set it up.

Need to get more sleep these days...

[treelizard]

Went to MMA but had to sit out during a lot of it. I did some work on Thai kicks. Then I did as many knees as I could do on each leg. Dude holding the pads challenged me to follow that up with 100 flutter kicks and 30 squats, so I did...

Saving yesterday's WOD for later this week. It'll be a week or so before I want to do more upper body stuff.