What is your workout today? page 393

[Nick the Destroyer]

Three Part Cardio:
Walked the dog 2 mile
Straight Ellyptical (elevation 10, resistance 5, s/m 210) 20:00
Treadmill Run - 20:00 (2.54 miles)

[Bare]

Today I went for a half mile mild pace walk. Encountered a river, stopped and sat down Grok style. I absorbed the beauty. Skipped a few rocks, challenging my left untrained rock skipper arm. Walked quater mile to find a hilly 50 meter strip. It was rich soil with weeds and grass confidently sticking out everywhere, within the 50 meters was uplifted land to leap over or take that last stride and get some good air. Felt so natural to sprint in such conditions. I even obtained a spear-like piece of wood and held on to it as if I was chasing down my meal. I did all this barefoot and in a 26 hr fasted state. I sprinted 5x , down the route as 1 up the route is 2 and so on....

Now for the FEAST

[Nick the Destroyer]

Walked the dog 2 miles

Power Cleans 5x5
Push Press 5-5-5-5-5
Back Squat 5-5-5-5-5

[Rip @ MIPWID]

Single arm swings with 12kg kettlebell, 25 each side.
Two-arm swings with 20kg kettlebell, three sets of 25.

If there's one thing I have discovered, it is that kettlebell swings don't burn fat, they napalm it.

[pace2race]

Morning: 6x50 two-handed kettlebell swings, 5x12 pullups, 10k run.

Evening: 10 set tabata with two-handed kettlebell swing, 3x5 Bench Press, 3x5 Parrell Back Squats, 3x5 Standing Overhead Press,
10 set tabata of stationary bike intervals.

[Ljforsyth]

Cross fit this am: "Helen" WOD.
walked 4 miles this evening.

[fat belly frog]

Back on the training path after a bout with the flu,

Bashed out 2200m in various sets and drills in the swimming pool at squad this morning after almost 2 weeks off, arms were toast half way thru.

But the best part was a 600m swim set in the middle of the session which is my sprint race distance. I done it with no rests but slow. Now know I can swim the distance (all ways new i would be able) time to work on increasing the pace.

Cheers

[Invictus14]

Today:
21 Back Squat 225 lbs
42 GDH Sit-Ups
15 Back Squats 225 lbs
30 GHD Sit-Ups
9 Back Squats 225 lbs
18 GHD Sit Ups

Took about 12 minutes

Sunday:
4 Rounds
4 x Hand Stand Push-Ups
8 x Dead Lift (225 lbs)
12 x Wall Ball (20 lbs)
16 x Pull-Ups

14:17

[Richardmac]

Today 1.5 mile dog walk (just a quick one).

This evening 6 mile sprint cycle....first half mile on slight incline, next 1.5 miles on a 45-50 degree incline. Either on the seat the whole way to hammer my quads or off the pedals to hammer the calves.
Rest of the ride on slight inclines/declines (theres no flat road where I live haha).

Richard

[fat belly frog]

Tonight was Steve Maxwells kettle bell 22min work out. *Steve Maxwell Strength & Conditioning

Done with a 16kg bell

Minutes 1 and 2:
Around the Body Pass.*
Minutes 3 and 4:
Halos.*
Minutes 5 and 6:
Figure 8s.
Minute 7:
Good Morning Stretch.*
Minute 8:
Windmill, left arm.*
Minute 9:
Squatting Around Body Pass.*
Minute 10:
Windmill, right arm.
Minute 11:
Squatting Around Body Pass.
Minute 12:
Single Arm Swings, left arm.
Minute 13:
Turkish Get-Ups, left arm.
Minute 14:
Single arm swings
Minute 15:*
Turkish Get-Ups, right arm.
Minute 16:
Side Lunge.*
Minutes 17 and 18:*
Snatch.*
Minutes 19 and 20.*
Clean and Press*
Minute 21:
Swing-Catch-Squat:*
Minute 22.
Deck Squats.


All done with a 16 kg KB. Nice workout got a good sweat up and was challenged with the weight. Need to look at the windmills as I wasn't doing them right.