Running

[Tom Yum]

Tuesday - weights: shoulders/upperback/legs/biceps
Wednesday - weights: chest/tris/lowerback

Last night: 3 x 3 min rounds of bag work + light sparring to get timing back.

[gregimotis]

I made my fitness class do a modified Cindy. We did twenty one-minute rounds at stations.

station one: dips and push-ups switching off at will
station two: situps and back extensions, 30 seconds each
station three: swing the kettleball (well dumbell) up and down - can't remember the name of it.


I mostly kept time and watched - at ten minutes I had to give them a one minute break. At 17 minutes everbody was panting and shirts were soaked. Very satisfying.



I got in a short run with sprints - maybe two miles.

[treelizard]

about five pulldowns as a warmup, was gonna do body rows but didn't.
oh wait, yeah i did, i did about fifteen. i forgot but i wrote it down.
3 rounds of 800m run, 50 situps, 50 back extensions,
Runs on treadmill, situps and back ext's on glute-ham developer. I may be doing my glute-ham situps wrong, I'm not sure (the video confused me.
36:53 Last time was 39 minutes, I'll take it.

Can't wait for tomorrow's rest day!!!!

[treelizard]

I think sparring is a good workout. I go to a 24-hour gym, so I have no excuses. I'm totally wiped from "Cindy."

Yeah, "Linda" is good. Handweights should be at 80% of what you'd use with barbells--since you're using your receptor muscles more.

I really don't want to do "Michael" today but then I just start asking myself, do you want to get in better shape or not? Maybe I'll be in the mood after work. I know 150 back extensions are gonna hurt though.

I just hope I can move properly again before FMA tomorrow night.

Oh, the misery!

[gregimotis]

If my lower back is REALLY sore compared to my glutes and hams, does that mean I really screwed up yesterday's deadlifts?

Mine too, but it feels like a healthy sore, not an injury sore, so I'm putting it down to crossfit once again targeting my weak areas.

I really liked that 10-9-8- workout. I had to do it with handweights and no spotter rather than bar which lowered my weights some (especially the bench presses) but I am plenty sore all through my shoulders, back, and legs.


I meant to do Cindy yesterday, but ended up sparring a couple rounds and pad holding. Not really a workout, but better than nothing. I need to find a way to get more workouts in - I've been trying to do it while our gym is open but I keep getting interrupted.

[treelizard]

Managed to sneak nine negatives into my warmup (which was 2 rounds of 15 situps, back extensions and Samson stretch.) I like the Crossfit warmup but might switch to something else.

Crossfit WOD "Cindy" subbing body rows for pullups... 20 minutes of 5 body rows, 10 pushups, 15 squats. Got 14 rounds and 5 body rows.

Last time I did assisted pullups (40# assist) and got 13 rounds and two pullups. I'm pretty sure body rows are harder than the Grav though.

The guys at the gym got a kick out of my kitchen timer.

If my lower back is REALLY sore compared to my glutes and hams, does that mean I really screwed up yesterday;s deadlifts?

[treelizard]

I did 3 rounds CFWU (subbing body rows for pullups and using assisted dips and adding negatives in there--just one at a time between other exercises) followed by 10-9-8-7-6-5-4-3-2-1 reps of 80# deadlifts, 40# dumbbell bench press (that's 40 total, not 80), and 40# squat cleans. 40:34 (not including warmups). Not happy with my DL form and BP weights were too light, wish I would've done 70/50/40 instead of 80/40/40. Last time I only did 10-8-6-4-2 using 24, 20 and 16 lbs though (in 13 min) so I'm somewhat happy.

[blitz]

Finally back training.. :> I only went to bjj class today but it was pretty hectic we did a nice pushup routine. We split into two teams both do pushups till one team stands, we start by doing one pushup, then they do one in return and keep working numbers up, like 1, then 2, then 3, 4 5 and so on... I don't know how much i did exactly but it was alot, and the wait in pushup stance is pretty hectic.

[treelizard]

Check out www.runthere.com

[Tom Yum]

Are you running on a track or how are you keeping accurate measures? My 22 minutes was actually 22:37 and the 2.5 mile distance is a best guess.In any case that's a pretty solid regime.

I can run it on track or trail. Track is pretty self-explanatory. Trail can be measured off by driving along side of it or riding a bike with distance measure on it.

[gregimotis]

Slight change in workout:

3 mile run in low 22:00.

The first mile was ran at a 6:52 pace.

Are you running on a track or how are you keeping accurate measures? My 22 minutes was actually 22:37 and the 2.5 mile distance is a best guess.

In any case that's a pretty solid regime.

[Tom Yum]

Slight change in workout:

3 mile run in low 22:00.

The first mile was ran at a 6:52 pace. If I could keep that pace up I'd be in 20:00 territory !!!

Did a 'few' reps and sets of calisthenics...

situps
side crunches
leg raises
the plank
back extensions
dive bombers

Skipped rope 3 x 2:00 sessions; burn them lungs!

Did a few weight training excercises for the legs.

Called it a day.

Next workout: upper body weights + plyos.

[gregimotis]

SUNDAY:

2.5 miles in 21 minutes.

1.5 hours on a trampoline with two ten year-olds and as ex-rugby player (you think that ain't hard, you got another think comin' ).

[Tom Yum]

Continued

1900 meter swim.

Broken down in various 500, 300 and 200 meter intervals swam at medium speed to slow & steady.

Next workout:

5 mile run, aiming for a 37 minute pace. Next weekend, I will be doing sprints and will get my new 1 mile time. Get ready !!

[treelizard]

CFWU (minus pullups and dips) X 3, 30 assisted muscle-ups (60# assist) in 6:42, followed by some work on negatives.