Running

[DeSousa]

well i run 5 minutes i run a like realy igreme road 45º (for me do it runing is much :P) and then walk for 2.5
then run more 5 min then walk home 5/6 minutes :P not much i know its a start

[Tom Yum]

1300 meter swim (45:00).

12 x 100 meter sprint runs.

Gonna do some boxing this weekend.

A little tired...

[Tom Yum]

well i run 5 minutes i run a like realy igreme road 45º (for me do it runing is much :P) and then walk for 2.5
then run more 5 min then walk home 5/6 minutes :P not much i know its a start

Keep at it.

[treelizard]

I found scaled/modified crossfit workouts on the boards at http://www.brandxmartialarts.com/

20 pullups, 60# assist (1 minute)
.13 mile (treadmill) 1:04
15 thrusters, 15 lb dumbbells (10/5)
.25 mile run 2:02
15 thrusters, 15 lb dumbbells (10/5)
.12 mile, :57
20 pullups, 60# assist
total time: 15:20

This workout is a heavily modified version of one posted on crossfit, which was created in honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8. May he rest in peace...

[>:)]

everyday lots of ab work and then 5 rounds of 3 min H-I skipping. I can't really do much else for now that I usually do, I popped my shoulder and trapped a nerve. Well gay.

[treelizard]

yeah, listing my workouts is getting boring. since i posted this...lessee...front squats, deadlifts, kickboxing, pullups, pushups, situps, squats, etc.

[blitz]

Ok then! I'll post.
4X 16 reps on the calf machine where you sit down and lift the weights by lifting your toes.
4X 16 reps squats.
4X 16 reps Leg Press.
4X 14 reps leg curls.
Then did a couple of sets on my forearms. Then went to bjj class for cardio!_!

[Tom Yum]

This past weekend, I did some circuit training + sparring (all defense).

I didn't throw a single punch, rather kept my hands up to absorb, parried, bobbed weaved, slipped to get the angle etc.

[treelizard]

Saturday--kickboxing with a REALLY AWESOME instructor
Assisted pullups (with someone spotting you) are SO much harder than the Gravitron...

Sunday--25# deadlifts, 5 sets of 5 for form, 25# front squats, 3 sets of 7 for form. My wrists were sore the next day. Oh, played with Grav settings, I definitely don't need 60# assist anymore, couldn't do 30 or 35 though. 40 was very tough. 50 might be it for now...

Monday--5 rounds of 5 pullups, 10 pushups, 15 situps, 20 air squats, with 3 min. rest between rounds. 3:00, 2:00, 3:00, 2:45, 2:15. Was at 40# assist for first 7 pullups, 50# for the rest. Also an hour of cardio kickboxing, which was almost exactly like kickboxing, except the instructor walked away when I asked him to help me with form so I'll actually get something other than good cardio and poor muscle memory from the class...

[blitz]

I'll start posting in a week, gonna go on vacation.

[Tom Yum]

Change up

ok, I've been doing a lot of distance work. Alot.

Now its time to speed things up.

15 x 50 meter pool sprints (free style)
10 x 100 meter hard runs

drained...

[treelizard]

I've been doing some kickboxing, which I think I want to add to my reportoire, both because it's good cardio and a heckuva lot of fun, and because I think it might be useful for SD, on some level.

As far as our 7 min/6 min run challenge, Tom, I'm thinking of changing my '06 goals. I found this pdf file and think that trying to meet the "healthy beginner" benchmarks listed would be more consistent with the training I'm doing, and less boring than the treadmill. What say ye?

http://www.crossfitnorth.com/articles/Athletic_Skill_Standards.pdf

[Tom Yum]

I'm still working on that 6:00 mile.

If you look at the archives, I mentioned that one of my New Year's resolutions for 2006 is to get in the best shape of my life. While I'm not at my best yet, I am making a little progress.

Best Run Times
1 mile: 6:17
2 mile: 13:48 (6:49)
4 mile: ~31:00 (close to 8:00)
7 mile: ~62:00 ( close to 9:00)
10 mile: ~1:40:00 (~10:00)

My calisthenics numbers were pretty high after SEAL pt and tapered off there. Have to admit having ex-SEALs bumps up the motivation, both internal and external. I can still bang out around 100 pushups, 15-20 pull ups and 70-90 situps in 2:00 each.

I've also been swimming quite a bit as well, but mostly for distance (up to 1 mile). Now I'm cutting back and hitting speed.

[Tom Yum]

Change

I did some core strengthening excercises: Deadlifts, ploughs, medicine ball throws.

Then I did some major muscle group strengthening: bench press, pull ups, dips, shrugs.

Tomorrow is going to be an interval run and leg calisthenics day.

[treelizard]

I did a couple hours of martial arts (with the best group in the world!!!) and then later I went to the gym and did the Crossfit warmup (30 seconds of Samson Stretch, 15 overhead squats with a broom (for form), 15 situps, 15 back extensions, 10 pullups (7 with 40# assist, 3 with 50# assist), 10 dips (5 with 50# assist, 5 with 60# assist). Then I did 25 backsquats, 30# barbell. Could've gone a lot heavier, still working on perfect form though.