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  • mine workout is jogging and push-ups...

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    • Yesterday:

      4x5 Barbell Complex: RDL/Row/Power Clean/Front Squat/Press (95lb load) Supersetted with barbell curls x 10 (80lb load)

      Three Rounds:
      Diamond Push Ups x 20
      Incline Sit Ups x 20
      Back Extensions x 20
      Chin Ups x 10
      Dips x 14
      Alternating Front Lunge Jumps x 10 each side

      Today:
      Legs were a little tender from Sunday's Workout, so I did the following:
      Ellyptical Mile (elevation 10, resistance 5) 8:06
      Treadmill Mile – 7:13
      Ellyptical Mile (elevation 10 resistance 5) 7:50
      "Suffer no guilt yee who wield this in the name of Crom"
      Quote on the Father's Sword

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      • 20 minutes of rope skipping
        Ton of pull ups on two hanging leather belts that were attached to some steel girders in my barn.
        Ton of Decline Push ups, both wide and narrow off the back of my truck.
        15 minute metcon; 12 Sumo-high pull-deadlift thingies
        Pulling my damn heavy sit on grass mower with a rope attached 20 meters
        Pushing it all the way back.

        Yikes.

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        • 30-20-10

          OHS-
          KB swing

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          • 10km fast fast walk tonight.....now to bed for 10 hrs.
            ----------------------------------------
            F, 48, 5'10"
            Start Date: 25-06-12 @ 161lbs
            Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

            Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

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            • Five Rounds:

              Core Balancer Ball Push Ups x 10
              TRX Rows x 10
              Vee Ups x 10
              Sledhammer Strikes x 10 each side
              Pull Ups x 10
              Dips x 10
              Jump Rope x 50
              Kettlebell Snatches x 10 each side
              Medicine Ball Slams x 10
              24" Box Jumps x 10

              27:41

              3x2x40m Sprint/Alternating Single Leg Bounds/Carioca
              "Suffer no guilt yee who wield this in the name of Crom"
              Quote on the Father's Sword

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              • Viking Warrior conditioning 36x36 w/40lb Kettlebell for a total of 34 rounds afterwards 10 sets of KB swings with 70lb Kettlebell rep
                ing at about 25 per 30 seconds with 20 seconds rest between sets.

                I am now hunting and gathering in Las Vegas Wholefoods for food before flying home. Plane very much delayed

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                • Ellyptical Mile (elevation 12, resistance 6) 7:45

                  Treadmill Mile - 6:28

                  Ellyptical Mile (elevation 12, resistance 6) 7:43
                  "Suffer no guilt yee who wield this in the name of Crom"
                  Quote on the Father's Sword

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                  • Invisible Fran
                    21-15-9
                    Pushups
                    Squats

                    Planks

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                    • Incline Bench Press 4x7
                      T-Bar Rows 4x10
                      Front Squats 4x8
                      Lat Pull Downs 4x8
                      TRX Push Upx 4x10
                      Barbell Curls 3x10
                      "Suffer no guilt yee who wield this in the name of Crom"
                      Quote on the Father's Sword

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                      • 1) Slow deep walking lunges w/ two 25lb dumb bells, down the hall way & back.
                        2) 25 bench presses til near exhaustion, rest 1 minute, then increased weights & lifted 12 more, til exhaustion.
                        3) 20 four part lifts, with 35 lbs. 15 more with 45 lbs.
                        4) 25 curls with 15 lbs, 10 more with 25 lbs.
                        5) 3 minutes of push-up-position standard planks, 1.5 minutes 1-handed side plank, for each side. Uggh..!
                        6) 20 wide push-ups, 20 standard push-ups, 5 triangle push-ups.
                        7) 5 pronated pull-ups, 5 supinated pull-ups
                        8) 20 side to side twirls with 22 lb bar in hand
                        "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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                        • Clean and Push Jerk 5x3
                          Parallel Grip Pull Ups 3x10
                          Dips 3x10
                          Overhead Walking Lunges 3x16
                          Parallel Grip Seated Rows 3x10
                          Seated Arnold Presses 3x10
                          "Suffer no guilt yee who wield this in the name of Crom"
                          Quote on the Father's Sword

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                          • Sorry, but today my only exercise will be couch surfing and screaming at the TV as the Lions probably get their asses kicked. In my defense though I have a cold and worked 11 hours yesterday (w/one 10 min break), got out at 11:45 pm and had to be back at 7 am today. I need a rest

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                            • Originally posted by Jena View Post
                              Sorry, but today my only exercise will be couch surfing and screaming at the TV as the Lions probably get their asses kicked. In my defense though I have a cold and worked 11 hours yesterday (w/one 10 min break), got out at 11:45 pm and had to be back at 7 am today. I need a rest
                              Sometimes your body needs a good rest!!!! Working out when you're exhausted can sometimes be more harmful than good for us!

                              I had a soccer game tonight and ran my ass off. Completely wiped.

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                              • Yesterday
                                Tai Chi class
                                3.5 mile hike

                                Today
                                3 mile hike

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