Running

[treelizard]

Alright, Cinco de Mayo challenge for Tom and anybody else who's slacking on us. Go to crossfit.com and there's a really sweet video of Megan and Brendan demonstrating.

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as nessesary between rounds.

I'll post my load #s after Tom posts his.

[Tom Yum]

Yesterday

Alright, Cinco de Mayo challenge for Tom and anybody else who's slacking on us. Go to crossfit.com and there's a really sweet video of Megan and Brendan demonstrating.

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as nessesary between rounds.

I'll post my load #s after Tom posts his.

I ran 6 miles in just under 50 minutes.

Afterwards I did 5 x 3:00 sets of rope skipping.

Today
Got some instruction today at the range and am going to break out a calisthenic workout.

[treelizard]

Nice! I wish I could run six miles in under 50 minutes.

So I said I'd post my loads. Not too good. My goal was 10/15/20/25/30. Instead I did 10/15/20/20/20. Last couple sets were broken.

Trying to decide what to do tomorrow...

[treelizard]

2 rounds (may have been 3 but I think 2, amazing how you lose track of numbers) of 30 tuck jumps (can't do double unders yet) and 30 dumbbell thrusters. 5 lb dumbbells was all I could do... Didn't even attempt the rope climbing or towel pullups or whatnot. Rested between rounds. I wanted to do five rounds but didn't make it. Still sore from yesterday, or was it the day before, or maybe Wednesday. Weird, I've been pushing myself harder than today. I think I might need more recovery time than I've been getting.

I'm really really happy with the results from just two and a half weeks of crossfit, though. Pretty amazing stuff.

[Tom Yum]

wimpy workout

Didn't quite feel up to it today....still, need to maintain.

Bodyweight: 178 lbs

Ran 1.5 miles in 10:26 ---> off to weight room

Bench Press
135 x 20 reps
185 x 12 reps
135 x 17 reps
205 x 9 reps
135 x 15 reps
225 x 5 reps

Lat Pull-downs
120 x 20 reps
154 x 14 reps
120 x 20 reps
168 x 10 reps
120 x 17 reps
180 x 6 reps

Shrugs
-similar routine as above

Bar Dips
4 sets up to 25 reps

Arm curls
-similar routine as bench, pulldowns.

Walked 1/2 mile

[treelizard]

8 rounds of 5 pull-ups, 10 push-ups, 15 squats

80# on the Gravitron, maybe too high b/c the pull-ups were way easy compared to the push-ups.

Tried to see how many I could do in 20 minutes. Only went for 18. Could've gotten 9 or at least 8.5 rounds but this other chick got on the Gravitron before I could start round 9. That b!tch. JK.

[treelizard]

Ran a mile, with some breaks (as noted)

.5 mile, 4:20
water break
.25 mile, 1:50
catch breath break
.25 mile, 1:35

Not quite a 7:45 mile because I took the breaks, but darned if I'm not real proud of myself anyway. Lots of weakness leaving the body.

But a little birdie told me Tom Yum's workout today was much more bad-ass than mine...

[Tom Yum]

Yesterday

Running

2 miles (on packed beach sand - 9:00 pace).

7 x 50 meter sprints, jogging back to starting position.

5 minute rest to drink water.

3 miles (on loose beach sand - 10:00 pace).

Packed sand is not much harder to run on than concrete, but the loose sand is abit more challenging.

[Tom Yum]

Tree?

Where are ya?

Are you still keeping up?

[treelizard]

Where are ya?

Are you still keeping up?

Sorry! Was moving all weekend, which is sort of like weightlifting.

Yesterday I ran 5K, which is 3.1 miles...
1st mile: 14:32
2nd mile: 11:52
3rd mile: 12:02
last tenth: 1:30
total: 39:56

That's around 13 min. miles. Working on steady pace. I think I could have done 36 though. I was wiped by the end even with my ridiculous slow time and then realized I've never jogged or ran further than a mile and a half or so without stopping. (Took a water break betw. 2nd and 3rd mile and tied my shoe after the first mile.) I've hiked farther but with many breaks, so... I dunno. Trying not to beat myself up over the 13 min avg.

Today's workout will be:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time. Will post time.

[Tom Yum]

Sorry! Was moving all weekend, which is sort of like weightlifting.

Yesterday I ran 5K, which is 3.1 miles...
1st mile: 14:32
2nd mile: 11:52
3rd mile: 12:02
last tenth: 1:30
total: 39:56

That's around 13 min. miles. Working on steady pace. I think I could have done 36 though. I was wiped by the end even with my ridiculous slow time and then realized I've never jogged or ran further than a mile and a half or so without stopping. (Took a water break betw. 2nd and 3rd mile and tied my shoe after the first mile.) I've hiked farther but with many breaks, so... I dunno. Trying not to beat myself up over the 13 min avg.

Today's workout will be:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time. Will post time.

Keep it up!!!!

[Tom Yum]

Tom's sissy @ss, pussy footin' workout for the day.

1 mile warm-up walk.

3 miles 21:47 (average pace about 7:16). I've seen better...

8 x 100 meter sprints (sprint the straight-aways, walk the curves).

3 miles 24:32 (average pace about 8:11). frikkin' slow!!

3 x 50 situps.

Total Distance: 6.5 miles

Tomorrow: Swim, Swim, Swim !!!! Planned 1.5 mile swim.

--------

Yesterday I worked focus mitts with some live drills.

[treelizard]

Last night I did what I posted with the following variations:
100 Pull-ups--80# assist for 1st 25, 110# assist for next 75
100 Push-ups--chick pushups on a matt
100 Sit-ups--had to put weights on my feet
100 Squats--air squats aka bodyweight squats

32 minutes. After my 39 min. 5K, I'm very happy with this time.

Today's workout is one I missed: 10 dumbbell clean and jerks, 1 pull-up, 9 c+j, 2 pullups, and so on down to 1 c+j and 10 pull-ups. Total will be 55 of each. Going to stick to 80# assist only if possible. Can go as low as 60 but it messes up my reps.

[treelizard]

Keep it up!!!!

You too!!

[Tom Yum]

I didn't swim the total 1.5 miles yesterday; instead I did 1/2 mile broken up into 100 meter and 50 meter sprints. Toward the end, I was getting a crazy high stroke count since fatigue crept in.

Today's workout is b@lls to the wall. No exceptions. I'm bringing a few good folks along to work with me and to pick my @ss up after I pass out....