Running

[gregimotis]

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

Jumping PU's is what we're going with. She is going to hate today's - she doesn't like to run at all. I may suggest she do one of the earlier one's in the week instead.

[blitz]

1:30 hours of bjj class. Did 75-100 crunches between 2 rolls, and 90 pushups as a bet, over 4 sets.

[gregimotis]

1:30 hours of bjj class...

That's pretty solid just by itself.

[treelizard]

1 mile run (11:41)
5K row (34:48)
.2 mi run, went back to rowing
3.4K row (or I may have accidentally done 3.6)
this rower didn't have the time, but I got 34.5 RPM and 328.7 whatever that means

[grappler-jordan]

2 hours of BJJ class including a pretty intense closing workout...

Somewhere upwards of 100 pushups, 200 situps (or various other ab exercises), 50 pullups, entirely too many burpees (I lost count at 40) and lots of tiger walking and shrimping across the mat... I hurt...

[Garland]

Run on the elliptical machine 3.5 miles in 30 minutes (hey, it's a start)
-note...my heart rate spiked up to about 181 and then began to plummet rapidly, going down quick as I was working out...now, my sweat might've fucked up the reading...but what would the other possibilities be...


Thigh abduction and adduction machines 3 sets 20-25 reps each at 305 lbs. (this is maxing out the piece of shit machine)

leg presses and toe taps 405lbs 3 sets 20 reps. (again, maxing out the piece of shit machine)

hamstring curls, increasing weight by 15 lbs 4 sets 12 reps, ended at 260lbs. (I will max this fucker out at 305 within the next month or so.)

snatch clean jerk's 40lbs = barbell 3 sets 12 reps.

followed by deep stretches using the legs...including one like a really low horse stance, which I hold for about 10 minutes (when I get bored) just to build up my quads.

I don't know how to spell it, so I'll use phonics -ple-ayes...about 50.

[treelizard]

I did rounds of "Cindy" which is 5 pull-ups, 10 pushups and 15 squats, for 20 minutes. Got 13 rounds and 2 pull-ups. 40# assist on all the pull-ups except the first 5, which were 45# assist (I didn't see that dumbbell on the Grav.) This is 1 pull-up short of a three-round improvement from last time (and I used 50# assist then) so I'm pretty stoked.

[blitz]

I want to do that "Cindy" workout today. I just want to know what the Cross fit warmup is, can someone tell me? I couldn't find it on crossfit.com. Hopefully someone can give me an answer within the next 5 hours =/

[gregimotis]

I want to do that "Cindy" workout today. I just want to know what the Cross fit warmup is, can someone tell me? I couldn't find it on crossfit.com. Hopefully someone can give me an answer within the next 5 hours =/

ON the crossfit site in the FAQ's. The warmup is:


3 rounds of 10-15 sets

Samson stretch (15-30 seconds)
overhead squats with a broomstick
pullups
dips
sit-ups
back extensions


I do the squats with 50lbs of weight if the workput is not leg intense and do 10 sets of all. The trick is to keep moving and get the heart rate up.

Crossfit recommends adjusting the warmup for the workout (substitute pullups and dips if the workout is pullup and dip centric, for example)

[blitz]

Bit late! I just finished it.. lol one of the hardest workouts I've ever done.

I did 11 sets after a similar warmup except I did free squats/pushups/pullups and some situps, can't do dips/b extensions at home =/ I also did 100 crunches after.

Bodyweight pullups are hard as ****, it's my first time doing them, since last year I couldn't hold myself up once lol =/

[gregimotis]

Bodyweight pullups are hard as ****, it's my first time doing them, since last year I couldn't hold myself up once lol =/

I'm with ya on that - it's pretty funny thinking you're reasonably strong and then trying to BUILD UP to ten good pull-ups.

[treelizard]

I'm with ya on that - it's pretty funny thinking you're reasonably strong and then trying to BUILD UP to ten good pull-ups.

I hate both of you! I can't even do ONE bodyweight pullup! Oh well, I guess I should be happy. The first time I did Cindy I needed an 80# assist and now I'm down to 40#...and I can even do one pullup (just one) with a 30# assist.

[blitz]

I'm with ya on that - it's pretty funny thinking you're reasonably strong and then trying to BUILD UP to ten good pull-ups.

And I thought I was doing good because I built up to 55 pushups. New goal: 55 pullups in a row by the end of my lifetime!

[Tom Yum]

I want to do that "Cindy" workout today. I just want to know what the Cross fit warmup is, can someone tell me? I couldn't find it on crossfit.com. Hopefully someone can give me an answer within the next 5 hours =/

I'd like to workout with Cindy, but she can't keep up.....

Blitz what are your numbers?

Push-ups
Pullups
Situps
Jumping Jacks
3 mile run

[Tom Yum]

Update

Yesterday's workout:

4 mile jog (not a run). 8:24 pace (yes, that's slow; its my jog pace)
100 Crunches
50 Hello Dollies

4 x 400 meter sprints (approx 1:00 per 400 meter)
100 jumping jacks
20 x 8-count body builders