Running

[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]

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]

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]

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]

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.

[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!

[Tom Yum]

Easy workout last night: 10 x 50 meter sprints freestyle in the pool.

[treelizard]

Extra rest day today so I'll be fresh for tomorrow.

Where is everyone? It's just me and Tom now? WTF?

[7r14ngL3Ch0k3]

Oh wow, ive had the hardest most intensist wrestling practices this whole week... 4:00 to 6:30 pm Monday through Friday. I am sore as hell right now, my body is acheing, especially my neck, lower back, calves and triceps. On top of that, ive been working out in the morning everyday. Practise has just been conditioning, conditioning, more excersize, more drilling, then live wrestling, and more conditioning. Ive felt like a zombie during some of the drills we were doing, where i couldnt even think really.

I seriously lost about 6 pounds after Wendsday's practise, only to regain most of it back in water and good food. I will need to more conditioning and excersize today in order to be prepared for next week, and tomarrow shall be my resting day.

[treelizard]

Worked out with a bunch of guys. I scaled what they did way back and did 3 rounds of 15 tire jumps and 20 kb swings, 1-2-3-4-5-4-3-2-1 b-rows, then three rounds of 15 tire jumps and 20 kb swings with elevated pushups 1-2-3-4-5-4-3-2-1.

[SAM_theman]

Running 2

Ok guys hi This is my first time here.

Guys I am a 16 year-old that is a bit out of shape. I try to train myself every day but see no improvement by running 3 times around my block (Can't do 4 because my ribs pain me) then I do the regular stuff. I need to also know self-defense because at my school i feel threaten sometimes because some white kids think I to soft. I what to know whats a good plan for me to more physically strong and mentally.Don't worrie about my grades I'll keep you guys updated on it to THX

Pushups 15

Sit-ups 38-48

Pull ups 0 (for real)

Jumping jacks 100 (I count by 25's 4 sets of em')

Iron Mikes 10

running 1mile (9-11mins)

[Garland]

WOD...

getting out of bed.

[treelizard]

tried and basically failed to do assisted pistols, pike presses (too much pressure on my elbow i think, even though ti felt fine i wanted to be careful), L-sit from the floor (i need paint cans), etc. So I did 4X10 diamond pushups, hamstring curls (on a chair), calf raises, etc. followed by three rounds of V-ups and chinnies. Pretty weak day, but I'm on my diet again--one day and holding.

[treelizard]

hi Sam,
Just try varying your exercises up a bit, and practice body rows so you can get your first pullup (hopefully before me!) And get into a boxing gym ASAP!

[Tom Yum]

Took weekend off. Chilled with lady friend.