Running

[treelizard]

So is ANYONE gonna post some workouts?? I'm on my rest day, what's everyone else's excuse? Hey Gregi, did you get to work out on those rings yet?

[Tom Yum]

Less talk, more action

Stretched. Slow jog warm-up ~ 1mile.

Did 20 x ~20 meter all out hill* sprints, trailing back to the starting point (~100 meters) at a moderate run pace.

jogged to the track (~1 mile)

Did 6 x 100 meter all out sprints (14-17 seconds ea)

Finished with 4 x 25 situps, 3 x 20 leg raises, 50 side-crunches, 2 x 20 back extensions.

*-The hill was anywhere from 30-40 degrees from the ground.

[gregimotis]

Allright back to work-

I've been on a motorcylce trip for a few days and haven't worked on anything except my alcohol tolerance.
Yesterday ran 2.5 miles pretty well but with no time. Today will get crossfit WOD and see what can be done.


Oh, and the rings turned out to be a rumor. OUr gym is perfect for hanging stuff like that though, so I may try to rig something up. Also have to construct a medicine ball.

[Tom Yum]

Today

.....swim!

You know how my swim workouts are...

















sit in a kiddie pool, legs and arms sprawled out with a cold pabst sitting on my belly-button.

[treelizard]

Gregi, you can buy a couple $10 dog chew rings at Petco. I have the link here somewhere. And then just some ratchet straps to hang 'em up with. I want to make a medicine ball too...basketball, sand, duct tape.

I did the CF WOD which was three 800m runs. My scores were pretty weak but I have some good excuses... 5:15 (had to jog in place for two red lights), 5:03 (accidentally ran .55--would've been~4:25), 4:46 (I promised myself 4:20 on this one but got distracted by some construction worker yelling things at me... !@#$%#)

Anyways, it's the Jewish new year tonight so next year all of my times will be spectacular.

[treelizard]

100m walking lunges, 800m run (more like a jog), 100 squats. 12:12

[treelizard]

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

[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 !!

[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]

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]

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]

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.

[treelizard]

Check out www.runthere.com

[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]

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.