Running

[Tom Yum]

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.

Well, looks like I've hit a plateau and tapered down as my numbers have yet to get better than the ones above. I never thought I'd be running 4 much less 10 miles this year; not at the pace that I did.

The Lord gives me strength and stamina, but more importantly discipline. The SEAL group certainly got my momentum up!

Still, these numbers ain't $@!+....

[Tom Yum]

apparently some people say it's not uncommon for people to leg press 3000lbs...is this true? I know there is no fucking way I've even seen a sled that can hold that much weight...even if it was all 100lb plates (that's 30 plates).

The Rev. Fallwell recently leg pressed 2,000 lbs. Sure it wasn't a deep full rep; but most men his age would have problems getting 500 up.

I'm going to guess that my max might be a little over 1200 lbs (yes, full range of motion, not just a couple inches). but I wouldn't want to try it on the machine I'm using...they switched machines at my college gym, and the new ones BLOW. The new leg sled is spooky...it's safety is sketch, you have to twist it out of the way and then lock it down to stop it...like changing gears in a stick shift...I usually have to fiddle with it for about 10 second with my legs extended to even get the thing to stay put. I don't want to die.


I think I could really push myself on a machine like this...because I wouldn't have to worry too much about injurying myself;
http://www.youtube.com/watch?v=uSNvEpH2L1o

If you can leg press 1,200 that's a good number!

I know exactly what you mean concerning safety. If our bodies were meant to carry loads greater than 1,000 lbs our bones would be more dense and our tendons would be thicker - like Gorillas.

Yeah, if you go over 500 you should have atleast two really strong dudes spotting you even though you may be able to blast a good deal of reps.

[Tom Yum]

Yesterday did a mile and a half run in 12:36 on 2 hours sleep. I really want to do the WOD today but will probably skip it or do it tomorrow instead.

Are you still running?


I will be doing 400 meter sprints soon. Found some hills that can run up and down on too!

[treelizard]

Are you still running?

Mostly sprints when rx'ed. Actually, today is my half-week for Crossfit and I decided to just take a week off the WODs completely to play (someone said to make weeks 4 and 8 half weeks and 12 an off week--not rest completely just don't do the WOD) and I bet it's been 12 weeks. So this week instead of crossfitting I'm going to go to the climbing gym, go on long hikes and bike rides, go dancing maybe, do that cardio kickboxing class I always want to do but am always too smoked because of the WODs. Should be fun.

[blitz]

You need to sleep more~!

[Garland]

You need to sleep more~!

doesn't everybody?!

[treelizard]

I usually do, it was a special occasion though.

Today I started working through the Crossfit North Level 1 (well-rounded beginner) physical fitness standards. I know I can't do all of them but I am trying to knock out as many as I can. Four down, seventeen to go. The ones I got: 50 free squats, 10 pushups, 30 situps, 10 sitting knees to chest. Pretty easy, really. It's the other ones that are hard.

[Tom Yum]

So this week instead of crossfitting I'm going to go to the climbing gym, go on long hikes and bike rides, go dancing maybe, do that cardio kickboxing class I always want to do but am always too smoked because of the WODs. Should be fun.

I know what you mean about changing things up. Great that you're taking the time to have fun. Tree, you're setting a great example for other women; then again you're probably making some of them curse under their breath...

Yesterday's workout

(400 meter sprint + 400 meter jog) x 5 times = 4,000 meters worth of work.

100 crunches (folded arms extended, elbow to knee)
50 side crunches ea. side.
The plank.

1 mile run - 7:42. Wanted to see how fast I could run after doing some sprint work.
Back Extensions 2 x 15
Divebombers 15.

Walked it off. Hit the books.

Next workout:

Hittin' tha weight pile!!!!
I'm going to try and get some sparring in too.

[treelizard]

LOL, hardly. I really don't feel like I'm anything special.

Today some FMA and a few more of the CF North fitness standards. I'm trying to make it to the "well rounded beginner" category but I'm pretty far from t here. Okay, so here's what I got today:

30 second static hang

10 second L-sit

25 dumbbell swings, 35# (this was supposed to mimic a 1 pood kettlebell swing thing, hopefully if I can do it with a DB I can do it with a KB)

500m row in 2:10, (ten seconds under the designated time)

Deadlift worked up to 110, they ask for 75% of bodyweight. My bodyweight fluctuates but the most I've ever weighed is 145 so I went with that. I'm stoked because my deadlift record was 85. I did this twice to make sure I could really do it.

9 down, 12 to go

Back to the homework.

[Tom Yum]

LOL, hardly. I really don't feel like I'm anything special.

You are because you have the discipline to keep it up.

[treelizard]

LOL, well I didn't do jack today. Okay, I helped build a sweatlodge. Lots of peeling willow.

[Tom Yum]

Ran 4 miles in 30:42.

That's about 10 seconds faster than my previous attempt. It takes a lot of consistent work just to shed a little time in those long distances!

Swam 1,000 meters (broken up into various intervals).

[treelizard]

Two more of the standards down: 10" vertical jump (actually got more like 11") and 1/4 bw military press (cake). I tried to get the 2K rowing standard (which was 9:50) but missed it by 23 seconds. Damn. Also tried to do 1/2 body weight high pulls and failed.

12 down, 10 to go. Hopefully knock out the three running ones and the 3 dips tomorrow, we'll see.

[treelizard]

Couldn't stay away from Crossfit any longer.
Yesterday: Tabata Something Else--that's 20 seconds of work followed by 10 seconds of rest for 32 intervals, first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the fourth 8 intervals are squats. No rest between exercises.

Subbed body rows for pullups. Did frog situps.

Body rows: 8/7/8/7/7/6/7/7 (57)
Pushups: 10/11/9/8/6/7/8/8 (67)
Situps: 8/7/7/7/7/7/7/8 (58)
Squats: 14/13/12/11/9/11/9/12 (91)
Total: 273

Surprised that situps were a weak link; I always thought core was my strongest area. Hmmm.

Today: Fight Gone Bad, a workout Crossfit came up with to prepare UFC fighters. Three rounds of five exercises, one minute each, one minute between rounds, no rest between exercises. I did barbell thrusters instead of wallballs and subbed a 35# barbell for the 75#, and an 8" box for the 20" box.
Then you add up all your reps (calories for rowing).

Thrusters: 20-15-10
SDHP: 16-13-10
Box Jump: 22-20-23
Push Press: 11-11-11
Row (cal): 8-7-6
Total: 203

It's a start.

[treelizard]

P.S. as far as the standards go, aside from the ones I mentioned I'm going to give myself the running since I did my mile and a half in 12:36. That's an 8:40 mile average so the 800 m in 4:20 is done and the 9 minute mile, and I can't prove it but I bet 400 in 2:04 is in there as well. That gives me 14 out of 21.

There are two I haven't done yet because I don't have the equipment yet, I really need to make my own 20# medicine ball out of an old basketball, duct tape and sand. I'm pretty sure I can do these because I can do dumbbell thrusters and squat cleans, but I can't check 'em off yet.

10 medicine ball cleans
25 wallballs

Here's two that I can almost do but not quite:
1/2 bodyweight high pull (can only do 60# right now)
2K meter row in 9:50 I think 8:20 for men (my best time now is 10:13)

And here's the ones I haven't tried but still need work on:

3 dips (I think I can do this but not sure, I can do about 5 with a 20# assist)

3 pullups (I just went to Petco to buy dog chew toys to use as rings, and I'm doing body rows and negatives and other things so I can get these by the end of the year. Getting some help from a CF genius)

3 rounds of "Christine" in 15 minutes (that's 3 rounds of 500m row, 12 deadlifts and 21 box jumps). My box jumps are only 8" right now not 20" and my rowing time needs work, so I haven't even started on this yet.

Anyway, this is where I'm at and where I'm going. Seven standards left and I hope to get them in the next three months, and then do all 21 over again in a one-month period to "pass" or whatever.