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  • 5 mile run, max HR 136 bpm. Kettlebell class tonight, 40 mins of full on exertion

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    • Did my first set of 20 rep breathing squats last night @ 225 lbs, holy crap what a beating. Feel great today though, definitely interspersing these with the lower rep squats from now on.

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      • Let's see what's on the agenda this afternoon after work?
        As many rounds as possible in 20 min:
        Pull ups
        Pushup (w/a twist for intensity)
        Kettle Bell raises
        Big tire flips
        Then I plan to do a lil triceps specific training.
        All time high weight 262 lbs
        Primal since Spring 2012
        Start PB Weight: 240 lbs ish
        Current Weight: 220lbs ish
        Goal Weight:190-200 lbs
        All on a 6ft. 1/2 inch frame.

        I can't wait to meet my abs for the first time in my life. We gotta lot of catching up to do.

        I love this way of eating and hope to be able to help others.

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        • For time:

          100 squats
          90 double unders (skipped, no jump rope)
          80 pushups
          70 situps, crunches, whatever abs
          60 Pullups
          50 wall balls
          40 kb swings
          30 box jumps
          20 Burpees
          10 sprints (I did 20 sec intervals, 20 sec rest...covered 1.15 in 8ish minutes)

          Ugh. What a beating.

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          • You guys love those Crossfit workouts don't you. ;-)

            Today.....
            5x5-8 heavy back squats
            3x30sec handstand
            5x3 deadhang chins
            2x18 KB RDLs
            2x10 bulgarian lunge
            + 5min bench hops

            I am EXHAUSTED!
            On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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            • Vacuumed, ran up and down stairs with laundry, dusted made bed folded laundry. A few sprinters starts and some chest presses with TRX.

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              • Of course I do! Who doesn't love willingly beating the crap out of yourself for a hobby on a regular basis!? ;-)

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                • Back feeling balky today, so I stayed with supported exercises:

                  Hammer Strength Incline Bench Press 5-4-3-2-1
                  Parallel Close Grip Pull Downs 3x10
                  Smith Machine Squats 5-5-5
                  T-Bar Rows 3x10
                  "Suffer no guilt yee who wield this in the name of Crom"
                  Quote on the Father's Sword

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                  • 20 knee pushups
                    15 incline pushups
                    10 convict squats
                    10 front weighted squats
                    Some sledgehammer stuff

                    Going apple picking with son and grandson later

                    Update

                    Carried 15+ lb bag of apples about 1/4 mile alternating sides. Picked up 3 y/o grandson multiple times.
                    Last edited by Lynna; 09-09-2012, 10:25 AM.

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                    • Originally posted by primal_jessjane View Post
                      You guys love those Crossfit workouts don't you. ;-)

                      Today.....
                      5x5-8 heavy back squats
                      3x30sec handstand
                      5x3 deadhang chins
                      2x18 KB RDLs
                      2x10 bulgarian lunge
                      + 5min bench hops

                      I am EXHAUSTED!
                      Crossfit is quite popular, isn't it?! For myself, I'm hooked on Convict Conditioning combined w/ a little selective lifting w/ free weights that I enjoy too much to stop. With a wee bit 'o yoga tossed in...

                      This morning:
                      Walking to/fro holding 2 25lb dumb bells, across the room & back, bending deeply into the strides
                      Squats: 30x standard feet, arm position, butt to ankles
                      30x heels together w/ feet in 'v' postion, arms held @ shoulder length
                      30x holding 50 lb dumb bell
                      Leg Raises: 1 minute holds @ 30 degrees, 60 & 90 degrees. legs straight, upper body lifted off the ground, 1 min rests in between each
                      Bicycle Kicks: 100 each direction = 200

                      Breakfast soon thereafter: Huge protein, fat & berry smoothie, 2.5 glasses.

                      My ass is sore but happy!
                      "Science is not belief but the will to find out." ~ Anonymous
                      "Culture of the mind must be subservient to the heart." ~ Gandhi
                      "The flogging will continue until morale improves." ~ Unknown

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                      • Back better today:
                        Squat Clean and Press 5x3
                        Pull Ups 5x10
                        Overhead Lunges 3x10
                        Dips 3x15
                        "Suffer no guilt yee who wield this in the name of Crom"
                        Quote on the Father's Sword

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                        • This was my CrossFit workout this morning...

                          After a warmup of 200m run, 4 x (10 overhead squats, 10 shoulder thingies (yeah, lol can't remember name), 10 pushups and 10 situps) we had...

                          Tabata (each one was 8 x 20 seconds on with 10 seconds rest)
                          Kettlebell swings
                          Box Jumps
                          run 400m
                          Box Jumps
                          Kettlebell swings

                          I nearly died (well not actually)...

                          (And honestly at this stage, I'm pretty buggered after the warmup ).

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                          • Straight Ellyptical (elevation 12, resistance 6, s/m 225) 20:00
                            "Suffer no guilt yee who wield this in the name of Crom"
                            Quote on the Father's Sword

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                            • Betorq, I read the Convict Conditioning book a few summers ago and was very intriguied! I did the bodyweight only thing for months and months. I keep thinking I want to get back to that, I was actually leaner, but I love being stronger from lifting heavier weights. I've been on Wendler 5/3/1 with the back squat, bridge, OHP, and more recently the front squat for over a year now. I made some great gains! I'm very proud of myself!

                              Iron Fireling, skin-the-cats? ;-)


                              Yesterday... ~2hr walk with the dogs and best friend, + 75min of gentle yoga. It takes yoga to realize how much I've abused my poor body..... Can't seem to learn to rest!

                              Gym today for some hip thrusts, single-leg hip thrusts, handstands, various push-ups, and the dreaded mobility work + foam rolling, plus bikeriding ~60mins. for my "playtime". I'm surprised that I could do a barbell bridge at 250lbs, but a 145lb hip thrust is pretty challenging. I suppose I've just got to let my body get used to the new ROM and perhaps it'll come up to par with my bridge in a few months. ;-)
                              On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                              • 10 mins of stretching, body weight squats, leg lifts, followed by a 30 min metabolic work out using light-ish weights with:

                                1. kettle bell squats
                                2. "back fly" (lying on belly)
                                3. squat to sit/stand with sandbag
                                4. cable chess fly

                                1. kettle bell lunges
                                2. prone chest press
                                3. cable row
                                4. sandbag lift to chest

                                Going for a brief run with the dog before the first kid gets off the bus. Beautiful day here!
                                Last edited by PHaselow; 09-10-2012, 11:58 AM.
                                sigpic
                                Age 48
                                Start date: 7-5-12
                                5'3"
                                121lbs
                                GOAL: to live to be a healthy and active 100


                                "In health there is freedom. Health is the first of all liberties."
                                Henri Frederic Amiel

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