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Post by fatty on May 15, 2014 20:41:17 GMT -5
Tues:
RushFit (each round 5 minutes long with most exercises being 1 minute long):
Abdominal Strength & Core Conditioning
Round 1: Air squat Iso squat (hold) Hands off push up Back extensions Pop-up (start on knees, pop to feet)
Round 2: Air squat Squat thrust Push ups Burpees Lateral plank
Round 3 (30sec each exercise): Lateral Lunge (with Dumbbells) Rotating Overhead Press (kind of like uppercuts) Rotating bent over row Alternating upright row Rotating curl repeat the set above
Round 4 (30sec each exercise): Around the world Single arm swing Dumbbell high pull One-leg, single arm row Diagonal press repeat the set above
Round 5: Twisting floor press (2 min) Half get-up (2 min) Prone Alternating dumbbell row
Wed: 5k at lunch hour ~ 35 min
Thur: Was going to work out with weights but wife wanted to run...a 5k...ouch
Did not time it but probably about the same amount of time. My legs are tired.
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Post by oldskoolboarder on May 15, 2014 21:21:56 GMT -5
Games are streaming. Australia is on now and Europe very soon. Great weekend to watch Annie T, Froning, Holmberg, Foucher, etc. games.crossfit.com/
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Post by fatty on May 15, 2014 23:34:13 GMT -5
Ha, I remember when I didn't recognize any of those names and I now know 3 of the 4 you listed. Going to check out the games.
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Post by oldskoolboarder on May 17, 2014 14:37:19 GMT -5
Del Hero WOD
For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with a 20 pound medicine ball 25 Burpees
25:00 RX
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Post by oldskoolboarder on May 21, 2014 21:30:00 GMT -5
5K run w/ 20# vest. 26:15.
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Post by fatty on May 23, 2014 13:02:33 GMT -5
Monday: Jillian Michael workout Tuesday: rest day Wednesday: Fatty homemade WOD
3 rounds for time: 30 DU's 20 30" step-ups 10 front squats, 95# Time was around ~20 minutes
Didn't work out yesterday because of my son's birthday party but will get in some time today. Wife will work out with me tonight so I am probably going to do a WOD, not sure which one but I want to do one with a lot of variety since this is her only strength workout of the week.
For me, 26:15 for a 5K is really impressive but with a 20# vest is really good. I've been doing around 30-32 minutes this past month but my goal for the end of August is under 27 minutes.
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Post by oldskoolboarder on May 23, 2014 15:26:20 GMT -5
20:00 AMRAP
1 DL 1 clean (with full squat) 1 front squat 1 jerk
RX 185/125
I did this 9/15/13 with 22+1 with 150#
Yesterday, did 23 with 155#
185# is ways away, since that's pretty much my jerk PR. I was going to try 165 but I'll prob do that next time.
We're doing Murph on Monday, hopefully I'll go back to sub-40:00.
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Post by fatty on May 23, 2014 21:21:50 GMT -5
Just got done.
Pack: Complete as many rounds in 20 minutes as you can of: 185-205 pound Deadlift, 5 reps (I subbed a 75# dumbbell in each hand since my barbell was in the garage) 13 Push-ups 9 Box jumps, 20 inch box
11 rounds, 5 deadlifts
My wife: Puppies: Complete as many rounds in 20 minutes as you can of: 45-65 pound Deadlift, 5 reps (68#) 13 Push-ups, progressions okay (she used her knees) 9 Box jumps, 15-20 inch box
13 rounds, 5 deadlifts
I think this is the first true crossfit WOD my wife has done with me. Ir was a great experience to do it with her.
She really went after it too, which in turn pushed me to keep trucking.
Didn't get home from a wedding today until about 8:30 and I wanted to make excuses but I'm glad I didn't. Having both of us work out tonight helped out immensely as well. Now time to go eat dinner.
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Post by oldskoolboarder on May 26, 2014 17:05:17 GMT -5
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Post by fatty on May 30, 2014 0:50:43 GMT -5
I'm in awe of you doing a RX Murph, I had to attempt a Murph-lite (lite) Wed: 30 pull-ups (assisted with green band) 100 push-ups 200 squats Wanted to do 50 pull-ups but had to leave before I was done. Thur: Rush Fit Full Body Strength and Conditioning Oldskool, I'm in the market for a new bike and I'm thinking about getting a cyclocross for my main everyday bike. Been doing some research and even read through some of the posts in this thread: jincman.proboards.com/thread/1138/fitness-thread?q=cyclocrossI'm thinking this one: www.bikesdirect.com/products/motobecane/fantom_cross_pro_rival.htmI know it is not the best but I figure it would be good for me as a beginner and since I think I would average about 500 miles max per year. I don't know. I'm kind of set on a cyclocross bike now but I don't want to spend too much money.
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Post by oldskoolboarder on May 30, 2014 10:15:58 GMT -5
It's not a bad deal. But if you have an active Craigslist in your area, I always suggest used first w/ bikes, as long as you know your size. That way you get a better quality/brand for less. Bikes depreciate a lot.
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Post by fatty on Jun 19, 2014 0:30:26 GMT -5
I've been holding off and looking around on Craiglist for some good deals but the bad thing is that I really don't know what to look for. In the meantime I got my hybrid bike fixed and a new seat for it and will ride this in the mean time.
Tuesday:
This is one of the best video workouts I do that reminds me of crossfit. Not working out much last week, doing this really kicked my butt.
Today at lunch I went for a 2.5 mile jog. Tomorrow I'd like to get some heavy lifting in.
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Post by oldskoolboarder on Jul 14, 2014 14:25:57 GMT -5
We did a team comp on Sat which included 2:00 to establish max C&J. No way I could beat the other guys but I knew I could PR (175).
The original plan was to start with 175 to get on the board and use the remaining time to try 185 (new PR) and higher. I warmed up and made it up to 185 for PR. When the clock started I did 185 instead. Went to 195, PR. 20s left and tried 205. No go. But hit 2 PRs. BAM.
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Post by oldskoolboarder on Jul 14, 2014 17:23:54 GMT -5
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Post by fatty on Jul 16, 2014 0:39:11 GMT -5
I was thinking that it had just happened, but that was the Open. OK, I see, I was thinking the new league was the Games...nevermind, I get it now.
Go Camille Leblanc-Bazinet!
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Post by fatty on Jul 17, 2014 19:52:47 GMT -5
Man, I love this. She went through it so easy as well.
Kacy Catanzaro Becomes First Woman to Complete American Ninja Warrior Finals Course:
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Post by oldskoolboarder on Jul 22, 2014 11:12:59 GMT -5
Masters events now streaming live on Youtube.
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Post by fatty on Jul 22, 2014 13:13:51 GMT -5
I'm checking it out now, thanks. Watching the masters at work. 60+ ??!? These guys are great. Now watching the ladies. The last couple of weeks I've been doing P90X: Week 1, Week 2Chest and Back:Standard Push-ups | 25, 25 | 30, 25 | Wide Front Pull-ups | 7 Blue Band, 5 Bl | 7 Bl, 5 Bl | Military Push-ups | 17, 10 | 20, 12 | Reverse Grip Chin-ups | 10Bl, 9Bl | 10Bl, 10Bl | Wide Fly Push-Ups | 25, 20 | 25, 20 | Closed Grip Overhand Pull-ups | 7Bl, 6Bl | 8Bl, 8Bl | Decline Push-ups | 20, 20 | 20, 20 | Heavy Pants | 10r 40#, 10r 40# | 10r 40#, 10r 40# | Diamond Push-ups | 10r, 10r | 10r, 10r | Lawnmowers | 12r 40#, 12r 40# | 12r 40#, 12r 40# | Dive Bombers | 10r, 10r | 10r, 10r | Back Flyes | 12r 20#, 12r 20# | 12r 20#, 12r 20# |
Shoulders and ArmsAlternating Shoulder Press | 8r 30#, 8r 30# | 8r 30#, 8r 30# | In & Out Bicep Curls | 16r 25#, 16r 25# | 16r 25#, 16r 25# | Two-arm Tricep Kickbacks | 10r 15#, 10r 15# | 10r 15#, 12r 15# | Deep Swimmer’s Press | 12r 25#, 12r 25# | 12r 25#, 12r 25# | Full Supination Concentration Curls | 12r 25#, 12r, 25# | 12r 25#, 12r 25# | Chair Dips | 20r, 20r | 20r, 20r | Upright Row | 12r 25#, 12r, 25# | 12r 25#, 12r, 25# | Static Arm Curls | 16r 25#, 16r 25# | 16r 25#, 16r 25# | Flip-Grip Twist Tricep Kickbacks | 12r 10#, 12r 10# | 12r 10#, 12r 10# | Two-angle Shoulder Flyes | 16r 20#, 16r 20# | 16r 20#, 16r 20# | Crouching Cohen Curls | 8r 25#, 8r 25# | 8r 25#, 8r 25# | Lying-down Tricep Extensions | 10r 30#, 10r 30# | 12r 30#, 12r 30# | In & Out Straight-arm Shoulder Flyes | 16r 15#, 16r 15# | 16r 15#, 16r 15# | Congdon Curls | 8r 30#, 10r 30# | 10r 30#, 10r 30# | Side Tri-Rises | 15r/15l, 15r/15l | 15r/15l, 15r/15l |
Legs And BackBalanced Lunges | - | - | Calf Raise Squats | 20# | 20# | Reverse Grip Chin Ups | 10Bl | 10Red | Super Skaters | - | - | Wall Squats | - | - | Wide Front Pull Ups | 6Bl | 6Rd | Step Back Lunges | 20# | 20# | Alternating Side Lunges | - (^#) | 15# | Closed Grip Overhand Pull Ups | 7Bl | 7Rd | Single Leg Wall Squat | - | - | Deadlift Squats | - | - | Switch Grip Pull Ups | 8Bl | 8Rd | Three Way Lunge | - | - | Sneaky Lunge | - | - | Reverse Grip Chin Ups | 10Bl | 10Rd | Chair Salutations | - | - | Toe Roll Iso Lunge | - | - | Wide Front Pull Ups | 6Bl | 6Rd | Groucho Walk | - | - | Calf Raises | 20# | 20# | Closed Grip Overhand Pull Ups | 7Bl | 5Rd | 80/20 Siebers Speed Squats | - | - | Switch Grip Pull Ups | 8Bl | 8Rd |
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Post by fatty on Aug 17, 2014 21:06:18 GMT -5
PHASE 1Week 1, Week 2, Week 3Chest and Back:Standard Push-ups | 25, 25 | 30, 25 | 30, 25 | Wide Front Pull-ups | 7 Blue Band, 5 Bl | 7 Bl, 5 Bl | 7 Red Band, 6 Rd | Military Push-ups | 17, 10 | 20, 12 | 20, 15 | Reverse Grip Chin-ups | 10Bl, 9Bl | 10Bl, 10Bl | 10Rd, 10Rd | Wide Fly Push-Ups | 25, 20 | 25, 20 | 25, 25 | Closed Grip Overhand Pull-ups | 7Bl, 6Bl | 8Bl, 8Bl | 6Rd, 5Rd | Decline Push-ups | 20, 20 | 20, 20 | 20, 20 | Heavy Pants | 10r 40#, 10r 40# | 10r 40#, 10r 40# | 10r 40#, 10r 40# | Diamond Push-ups | 10r, 10r | 10r, 10r | 10r, 10r | Lawnmowers | 12r 40#, 12r 40# | 12r 40#, 12r 40# | 12r 40#, 12r 40# | Dive Bombers | 10r, 10r | 10r, 10r | 10r, 10r | Back Flyes | 12r 20#, 12r 20# | 12r 20#, 12r 20# | 12r 20#, 12r 25# |
Shoulders and ArmsAlternating Shoulder Press | 8r 30#, 8r 30# | 8r 30#, 8r 30# | 8r 30#, 8r 30# | In & Out Bicep Curls | 16r 25#, 16r 25# | 16r 25#, 16r 25# | 16r 25#, 16r 25# | Two-arm Tricep Kickbacks | 10r 15#, 10r 15# | 10r 15#, 12r 15# | 12r 15#, 12r 15# | Deep Swimmer’s Press | 12r 25#, 12r 25# | 12r 25#, 12r 25# | 12r 25#, 12r 25# | Full Supination Concentration Curls | 12r 25#, 12r, 25# | 12r 25#, 12r 25# | 12r 25#, 12r 25# | Chair Dips | 20r, 20r | 20r, 20r | 20r, 20r | Upright Row | 12r 25#, 12r, 25# | 12r 25#, 12r, 25# | 12r 25#, 12r, 25# | Static Arm Curls | 16r 25#, 16r 25# | 16r 25#, 16r 25# | 16r 25#, 16r 25# | Flip-Grip Twist Tricep Kickbacks | 12r 10#, 12r 10# | 12r 10#, 12r 10# | 12r 10#, 12r 10# | Two-angle Shoulder Flyes | 16r 20#, 16r 20# | 16r 20#, 16r 20# | 16r 20#, 16r 20# | Crouching Cohen Curls | 8r 25#, 8r 25# | 8r 25#, 8r 25# | 8r 25#, 8r 25# | Lying-down Tricep Extensions | 10r 30#, 10r 30# | 12r 30#, 12r 30# | 12r 30#, 12r 30# | In & Out Straight-arm Shoulder Flyes | 16r 15#, 16r 15# | 16r 15#, 16r 15# | 16r 15#, 16r 15# | Congdon Curls | 8r 30#, 10r 30# | 10r 30#, 10r 30# | 10r 30#, 10r 30# | Side Tri-Rises | 15r/15l, 15r/15l | 15r/15l, 15r/15l | 15r/15l, 15r/15l |
Legs And BackBalanced Lunges | - | - | - | Calf Raise Squats | 20# | 20# | 20# | Reverse Grip Chin Ups | 10Bl | 10Red | 10Red | Super Skaters | - | - | - | Wall Squats | - | - | - | Wide Front Pull Ups | 6Bl | 6Rd | 6Rd | Step Back Lunges | 20# | 20# | 20# | Alternating Side Lunges | - (^#) | 15# | 15# | Closed Grip Overhand Pull Ups | 7Bl | 7Rd | 7Rd | Single Leg Wall Squat | - | - | - | Deadlift Squats | - | - | - | Switch Grip Pull Ups | 8Bl | 8Rd | 8Rd | Three Way Lunge | - | - | - | Sneaky Lunge | - | - | - | Reverse Grip Chin Ups | 10Bl | 10Rd | 10Rd | Chair Salutations | - | - | - | Toe Roll Iso Lunge | - | - | - | Wide Front Pull Ups | 6Bl | 6Rd | 6Rd | Groucho Walk | - | - | - | Calf Raises | 20# | 20# | 20# | Closed Grip Overhand Pull Ups | 7Bl | 5Rd | 5Rd | 80/20 Siebers Speed Squats | - | - | - | Switch Grip Pull Ups | 8Bl | 8Rd | 8Rd |
I had my recovery week and finished the first week of Phase 2, but I still need to post Phase 2, starting week 2 of Phase 2 (week 6 total)
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Post by oldskoolboarder on Aug 18, 2014 16:55:37 GMT -5
Wife, gymmates and I competed in teh 165+ division this weekend. It was a blast. moxiemadness.com/
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