Running

[treelizard]

I did 8 rounds of 10 medicine ball choppers, 15 medicine ball slams and 10 burpees. This kicked my butt! And I was only using an 8 pound ball!

[treelizard]

Yeah, overhead squats with weight are way different than a machine but I can understand not having a spotter. *One* muscle-up is a major accomplishment and one of the guys I train with (who has most of level 3 and some of level 4 down and is the biggest badass I know) can't do one yet, but actually I challenged him to get it in a month, so maybe he has it already. You can try it on a PU bar too.

[Tom Yum]

You got every other one of them? You can do 10 muscle-ups, a 2X BW deadlift, 40 ring pushups and a 1X BW overhead squat?

I haven't done a 2xBW deadlift in about 2 years but I could pull 6-8 reps at that weight.

I use a military press machine for the 1 x BW overhead squat (I don't have a spotter).

Haven't attempted the ring pushups or muscle ups yet since I don't have rings. This is probably another tough one. I can scale an 8' wall, which uses some of the same muscles as the muscle-up, but it doesn't count.

Level III is freekeng hard....

[treelizard]

You got every other one of them? You can do 10 muscle-ups, a 2X BW deadlift, 40 ring pushups and a 1X BW overhead squat?

[Tom Yum]

Nice. It's a good program. Which skills can't you do yet?

I'm going to work out with Crossfit Southwest in the park on Saturday (yay kettlebells!) and I'm excited.

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

1 mile run in 6:00 ( actual: 6:15 and I'm heaving! ).
1 x bodyweight snatch (actual 155 lbs)
20 foot rope climb, no feet, 1 trip. (don't have a set up for this)
1 mile sand-bag carry with 1/2 body weight.

[treelizard]

Nice. It's a good program. Which skills can't you do yet?

I'm going to work out with Crossfit Southwest in the park on Saturday (yay kettlebells!) and I'm excited.

[Tom Yum]

10 minutes of isometrics.

I'm taking two days off to let my body rest since I ran more than usual.

Tree, I'm going to start incorporating cross-fit. There are about 4 or 5 level 3 challenges that I cannot perform.

[treelizard]

10 minutes of isometrics.

[treelizard]

Explosive strength and core today. I'm not going to list out the very interesting interval progression I did, but the exercises included
-96 lunge jumps, squat jumps, situps, flags
-160 ankle hops, butt kicks
-8 max bridge holds (as close to a bridge as I can get)
-8 max plank holds (2 left armed, 2 right armed, 2 weighted, 2 regular)

This whole thing took me over an hour. Whew.

[treelizard]

Looking back, you seem to favor resistance work in general. Does strength come natural for you?

I like max effort Olylifting more than metabolic conditioning. It does seem easier. I wouldn't say natural and I don't think I'm particularly strong. I like crazy combos of resistance and metcon for time.

[Tom Yum]

Uh, like I wrote I'm switching to bodyweight for now because I kept re-messing up my elbow with weights, even using light weights.

Looking back, you seem to favor resistance work in general. Does strength come natural for you?

[treelizard]

Uh, like I wrote I'm switching to bodyweight for now because I kept re-messing up my elbow with weights, even using light weights.

[Tom Yum]

4 rounds of 12 burpees, 24 pushups, 36 squats and 500m row. I don't even want to post my time, it was so slow.

You seem to favor body-weight resistance excercises. Is that your comfort zone?

[treelizard]

4 rounds of 12 burpees, 24 pushups, 36 squats and 500m row. I don't even want to post my time, it was so slow.

[Tom Yum]

And todays...

800 meter sprint x 400 meter easy jog (as many as I can do).
Bag work. 6 rounds.
Calisthenics.

Update:

I did 4 x 800 meter sprints - legs still feelin' it from yesterday.
4 rounds of bag.
Substituted rope skipping for calisthenics.