Running

[treelizard]

I modified it and this is what I did (I forgot to time it)
15 thrusters (25#)
15 assisted pullups (40# assist)
30 thrusters (25#) cos someone was on the Grav
30 assisted pullups (40# again)
135 seconds total on the L-sit, very very broken

Also my friend challenged me to a "free PT test" at her gym (without telling me I was signing up for free sessions and have to go to one to get my results.) I did good on weights and okay on abs and great on flexibility, but I guess my cardio is bad (unless the trainer was just saying that to try to sell me lessons--he told me my RHR was high but it's within range and told me my BFP was high even though it was in the middle of his chart).

Cardio is my weak point though so I think I'm going to start doing 3 CFWU rounds instead of one and do them faster, and go with lighter weights and more reps so I can improve my cardio and try out for Jazzercise.

[Tom Yum]

Mr. Tommy Yum, you haven't posted a run workout since like August 4th.. slackin dude...

I've been living more offline than online, Chris. But I'm still hittin' hard! HOOYAH!!!

Yesterday's workout:

3 miles (22:43) - 1st mile was in the low 7:00 range; 2nd mile was about 7:40, last mile I was gasping, never the less I finished.

75 lunges
100 jumping jacks
Horse stance (~4 minutes)
Toe raises from the block 100.

5 x 200 meter sprints - I had to dig deep to finish the last 2!!!

Later guys!!

[treelizard]

Yesterday an hour of FMA and an hour of yoga. Today a couple hours of MMA (kimuras and working on rolling. I f***in* suck at rolling. My shoulder hurts and I can't roll straight). Then I did the WOD, half hour total of 105 pullups, 104 pushups, 125 squats. Pullups were assisted (40#) and I felt like I was cheating because the machine was so much easier than the Grav (where you kneel) it was the kind where you stand. Dude I was with did 180 pullups (real ones), 220 pushups and 210 squats. Really encouraging to see him pumping out pullups like they were nothing when I felt like quitting.

Bought a cheapo heart rate monitor, what's the highest % of your MHR you can do safely?

[treelizard]

CFWU X 1
power snatches 21 X 3 (35#)
1/4 mile treadmill, 3.0 incline X 2 (2:25 and 2:18)
500m row

35:15

lost some time at the end trying to find a working treadmill before rowing instead

plus 1 hr of FMA disarms etc.

I'm sore.

[blitz]

Yesterday an hour of FMA and an hour of yoga. Today a couple hours of MMA (kimuras and working on rolling. I f***in* suck at rolling. My shoulder hurts and I can't roll straight). Then I did the WOD, half hour total of 105 pullups, 104 pushups, 125 squats. Pullups were assisted (40#) and I felt like I was cheating because the machine was so much easier than the Grav (where you kneel) it was the kind where you stand. Dude I was with did 180 pullups (real ones), 220 pushups and 210 squats. Really encouraging to see him pumping out pullups like they were nothing when I felt like quitting.

Bought a cheapo heart rate monitor, what's the highest % of your MHR you can do safely?

How on earth do you do over 50 pullups? How many sets did u split them into?

[treelizard]

I used a Gravitron, so I was only lifting about 100# (I weigh 140). At first was doing around 5 at a time but by the end just 1 at a time.

Dude I was with was f'in pumping them out like it was nothing, though. And those were dead hangs, too, not kipping.

[treelizard]

Blitz, I forgot to say we broke this up. It was like, 5 pullups, 10 pushups, 15 squats, then 10 pullups, 15 pushups, etc. Not all in a row.

Today, 21-15-9 deadlifts (50#) followed by wanna-be handstand pushups. 14:02

[gregimotis]

Yesterday an hour of FMA and an hour of yoga. Today a couple hours of MMA (kimuras and working on rolling. I f***in* suck at rolling. My shoulder hurts and I can't roll straight). Then I did the WOD, half hour total of 105 pullups, 104 pushups, 125 squats. Pullups were assisted (40#) and I felt like I was cheating because the machine was so much easier than the Grav (where you kneel) it was the kind where you stand. Dude I was with did 180 pullups (real ones), 220 pushups and 210 squats. Really encouraging to see him pumping out pullups like they were nothing when I felt like quitting.

Bought a cheapo heart rate monitor, what's the highest % of your MHR you can do safely?

[treelizard]

LOL, it took a half hour! The guy I was with, HE'S the badass.

Yesterday did 21-15-9 deadlifts (50#) followed by wanna-be handstand pushups (more like regular pushups though I put my feet on the window sill.) Took just over 14 minutes.

[blitz]

Sigh I'm so out of shape =/

9 minutes jumping jacks. Stretched a bit then did:
100 Crunches, 80 pushups, 90 bicycle abs, 25 divebombers.
Did them in 7 sets, 4 sets for pushups + crunches, and the rest in 3 sets. Hopefully I can double all that by next week if I keep working out.

[treelizard]

Backsquats: 45 50 55 65 75 75 85 90 95 100

[Tom Yum]

I'm Gettin' Pumped Here!!!!

[Garland]

Running? Only thing I run is dis town, foo.

[gregimotis]

Backsquats: 45 50 55 65 75 75 85 90 95 100

I did the squats an a reclining machine which is way easier - ten sets of stack X 2.

More importantly, I started my new crossfit partner. She can't do pull-ups and she's got some weight to lose, but I know for a fact she ain't a quitter. It'll make it way easier for me to maintain when I've got somebody else involved.

[treelizard]

Right on. Do you have bands or a Grav? Or get her started on jumping PU's.