WODs 10/26-10/30 « Marks Daily Apple Forum

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WODs 10/26-10/30

(77 posts) (16 voices)

Started 4 months ago by DiabetesCanKissMyButt
Latest reply from BikerPike

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DiabetesCanKissMyButt
Member

Post your work-outs here for motivation and inspiration!

Posted 4 months ago #
Baglady
Member

Well today is not yet the 26th, but anyhoo.....

A nice slow 2.5 mile walk with hubby this afternoon and my WOD.....

2 rounds warm up

2 rounds for time w/12lb weighted bar
10 sumo deadlift high pulls
15 thrusters
400 meter run

time = 13:01

Posted 4 months ago #
shalon
Member

10/25
Early morning walk, 50 minutes.

3 sets:
20 jumping jacks
7 pushups
15 step jumps

Fly fishing around a pond, 45 minutes. Beautiful day to be outside here in MT.

Posted 4 months ago #
Lovestoclimb
Member

This morning was: Uphill sprints X 8
Then 1 hour of Kali

Posted 4 months ago #
cole
Member

Today,

2 mile walk with my wife and the dog.
Beach Sprints 20 sec x 5
Some playing with dog.

Tomorrow:
5x4 Ring Dips
5x3 Swiss Ball Bottom Up Kettle Bell press (24k)
5x3 Turkish Getups (16k Kettle Bell)

Posted 4 months ago #
SeanBissell
Member

Yesterday was strength day.

Did 3 reps 5 times of Push Jerks. (Basically lifting the weight from your chest to over your head.)

Max I got was 191 pounds 3 times in a row.

Then as many rounds as possible in 12 minutes of:

5 pullups
10 pushups
15 double under jump ropes

I got 10.

And now today I'm really sore :)
-Sean

Posted 4 months ago #
lil_earthmomma
Member

Awesome!!!

Ok the plan (to keep me acountable! It's kind of silly but I'll be like "OMG gotta work out or the other Primals will think I'm a slacker!" lol)

Monday: 90 min yoga class
Tuesday: weight training
Wednesday: weight training
Thursday: long walk/hike
Friday: weight training
Saturday: tabata style burpees
Sunday: weight training

Posted 4 months ago #
eva
Member

ok, new week so will join in too :)
26.10
BP class...
i have brainfog today. i usually workout according to whatever i feel like doing and make up my workouts usually during the warmup - today no thoughts or feelings whatsoever- so just went to the grouptraining gym next doors to do whatever was goin on... better than nothing

Posted 4 months ago #
Lovestoclimb
Member

This morning, intervals...

12x pushups
7x pullups
30x jumping jacks
30x prisioner squats
30s rest
repeat!

completed 6 rounds in 17 minutes

Posted 4 months ago #
Jess
Member

LTC, do you find it necessary now to do 6 rounds instead of say, 2 or 3?..

Posted 4 months ago #
Lovestoclimb
Member

Absolutely, I do. The interval as is doesn't really do much for me until about the mid-3rd to the fourth round.

I could always up the reps (especially in the pullups area) if I wanted a quicker/harder challenge.

Posted 4 months ago #
Geoff
Member

After a 26.2 mile foot tour of Washington, D.C. yesterday, I am taking a rest day today - unabashedly and without regrets. There will be some walking today to loosen sore muscles but nothing that could be considered a "workout."

Posted 4 months ago #
Barney Rubble
Member

Been doing this circuit for a few months. One tough SOB workout. on alternate days i do Fartleks. Keeps cardio/strength and flexability up for martial artists. Self designed cross of many famailiar routines. making a pull up bar so will replace the lat pulls with that in a few days.

No rest between exercises

50 Jumping jax
20 pushups/20 finger tip pushups/20 knuckle pushups
forward lunge 15 X25# (each leg)
1 minute body plank
1 minute wall squat
lat pull 15 x 125#
20 mtn climbers (each leg)
rows 15 x 125#
lateral lunge 15 x25# (each side)
hammer curl 15 x 30#
15 Burpees
Dumbell Press 15 x 30#
15 side kick to heavy bag (each leg)
30 situps
15 roundhouse kick to heavy bag (each leg)
weighted (5# x 25 each hand ) straight punch
weighted (5# x25 each hand ) side punch
15 back extentions
100 leg raisers
25 squat jumps
1.5 minute rest
Repeat

~35 minutes total
to increase intensity up weights not reps

Posted 4 months ago #
maba
Member

Mine seems so lame compared to everyone else's here:

25 x 3 squats (regular, not Tabata)
5 x 3 pushups

Move slowly: A walk to the library and grocery store with active walking time of about 20 minutes.

To all the veteran pusher-uppers, when I do a push-up, I can't get my body to go all the way to the bottom. The maximum I can is bend my elbow out 90 degrees. Any suggestions for doing it better or is it something that I'll pick up over time?

Posted 4 months ago #
Lovestoclimb
Member

Abs tight, butt clenched! Imagine your body as a straight ridgid plank.

If you don't have a great range of motion to start, no biggie. You'll get it in time. Work with the range of motion that you do have and you can gradually start working yourself lower and lower as you get stronger and more used to the motion.

I'd just watch a couple of vids on youtube to make sure you've got the form down.

Posted 4 months ago #
Jess
Member

I hear ya, LTC.

Barney, you are a mad man. You ARE a man, right? :p

WOD:
Burpee Tabatas 8x (av. 5)
Situp Tabatas 8x (av. 12)
Mountain Climber Tabatas 4x (av. 20, and super exhausting..)
1min. rest between sets
Total Time: 12mins.

Sweating in < 4 mins...Can't beat that! ;)

Posted 4 months ago #
Lovestoclimb
Member

Jess, that sounds like a crazy WOD. Anyone that throws in tabata burpees is extreme in my books!

Posted 4 months ago #
DiabetesCanKissMyButt
Member

Maba- your work-outs are awesome- don't minimize them cuz no matter what we do, it all counts.

6 rounds of:
5 pull-ups
5 push-ups
5 sit-ups
5 squats

2 rounds of:
30 jump ropes
30 jumping jacks

14 minutes.

1 hour walking

Posted 4 months ago #
DiabetesCanKissMyButt
Member

Oh and Geoff- full race report required please!

Posted 4 months ago #
Jess
Member

I've never done burpee tabatas before, they suck and my form totally slacks towards the end. Work in progress, as they say.. ;)

I see a lot of HIIT related workouts here with the rounds and all. Do you guys track your progress with these? Write them down and your results? I've been keeping mine on notecards, but I've made up so many variations over the past month that I haven't repeated one yet...

Posted 4 months ago #
Lovestoclimb
Member

Burpees suck on any occasion...put them in tabata form and that's just torture.

I try to keep track but all that I really care about is that I got out to my garage and did something. I'm not really caring at this point whether or not I repeat workouts or progress in certain movements. I probably should but, meh...

Today was the first time I actually tracked & recorded a HIIT session.

I think I need to up my pushup count in my latest interval. We had a family pushup competition and I just pulled off 40 without breaking a sweat! Looks like I've been slacking a little.

Anyone ever do the 100 pushup challenge program?

Posted 4 months ago #
Geoff
Member

Here ya go, DCKMB

Race report: 2009 Marine Corps Marathon, Washington, D.C.

Long before I discovered PB, I promised my buddy I'd pace him to a PR this fall at Marine Corps. Training during the heat of the summer and (for me) trying to eat as Primally as possible made this training cycle not so fun. Still, we persevered and had some decent training runs.

Huge field as always at MCM and it made it tough to get into a smooth running rhythm. The course had some parts that were a little bleak (Georgetown Resevoir, Hains Point, the 14th Street Bridge) but huge crowds in other places (Georgetown, the Mall, Crystal City).

Race day was beautiful - clear and in the 40s at the start, but it got into the 50s quickly. I realized I was overdressed and shed my long sleeve shirt as we passed under the Kennedy Center and was fine after that.

Hit the half a little slowly for our "B" goal time but we felt good and started running a hair faster. We ran very evenly through the course and managed to negative split the marathon. This despite the fact that I was literally shoved into a water table by another runner at a water stop around half way as I tried to merge back into traffic. (Mega road races always draw the worst crowds.) Within half a mile after that the guy was in my rearview, and I didn't give it any further thought. A positive attitude makes the running a lot easier.

Our best 5-K split was 25K-30K. Going started to get rough around 35K but I was still in running shape and holding together well. The 14th Street bridge took a lot out of me mentally, though. It's a lonely stretch and a lot of runners start walking there.

Nothing like the finish line of MCM though - charging up the hill to the Iwo Jima Memorial after 26 miles is an incredible experience. We crossed the finish in 3:40:40 (chip time). Missed the "B" goal by about 40 seconds, but made the "C" goal though of getting my buddy his new PR, so it was all good. If we'd run a little tougher over the last 10K we'd have had the 3:40 goal.

Best part of this race has to be the fantastic organization and support the Marines provide. Compared to what those men and women do in the field, running 26.2 is easy. I know it's not Primal, but, if you ever run this race, please be sure to thank them all profusely - and not just for putting on a rock solid race.

Postscript - So not I'm back home and digging into full time primal living. Enjoyed a nice walk in the forest to loosen up and wash out the DOMS. A day of protein and fat and 80 g. of carbs was a nice change. Sure beats the crap out of blue Powerade.

Posted 4 months ago #
DiabetesCanKissMyButt
Member

Thanks for that, Geoff. Sounds like a nice race and a nice time for your last thon *sniffle* :-) So what are your training plans now that you are fully primal?

Jess- I don't keep track of the rounds. I can get obsessive so I'm trying to play it loosey goosey and just do whatever the hell I feel like doing.

Posted 4 months ago #
Geoff
Member

The plan is first to let the stress of this last training cycle and marathon wash out of my body. That's going to involve a lot of "move slowly," but lifting and sprinting are off limits until I've really recovered. So maybe I'm not "fully" Primal yet. After that I'm going to start experimenting and assemble a system of workouts that really works with my life. Fortunately I don't have any competitive goals now, so it should be relatively easy to focus on "process" goals like coming up with a system of Primal living that I can really "Grok."

Posted 4 months ago #
lil_earthmomma
Member

@ lovestoclimb I have done the push up challenge before, and I was thinking of starting it again Nov 1st.

@ Jess, omg the tabata burpees are KILLING me. My form totally deteriorates towards the end as well, and I'm a shaking, sobbing for air mess! (And I love it. I know, I'm weird.)

Posted 4 months ago #
hannahc
Member

Last night I ran sprints for 13 minutes (not tabata style, that would've killed me), did sprints on a stationary bike for 12 minutes (surprisingly hard! I've never done sprints on a bike before), then yoga for 10 minutes :) Oh, plus about 1 hour 15 minutes of walking outside in perfect fall weather.

Today is walking I think, need to recover from those sprints.

Posted 4 months ago #
Lovestoclimb
Member

What does everyone do for sprints when they are not doing tabata style?

Do you walk back to your starting point and wait until you're fully, partially, or barely recovered to do your next sprint?

Lately, I've been doing uphill sprints - starts out on a flat plane and then ramps up for the last 25 meters or so. I walk down, suck some air for anywhere from 10 - 60 seconds and then repeat.

I'm curious to know how other people approach their sprinting in terms of how far, for how long, rest inbetween sprints, etc...

Posted 4 months ago #
Geoff
Member

Woke up this morning with a tight left shoulder. Spent about an hour raking wet leaves (move slowly). Shoulder's loosened up a bit but still sore. Legs recovering nicely from Sunday - no lingering DOMS today.

Posted 4 months ago #
dragonmamma
Member

Reached a long time goal today, mainly because I bought new shoes with some traction on them. I play tug-o'-war with the cable machine: I set the cable low, grab the handle and walk back till the stack hits the top, then walk it back under control. (They'd probably kick me out if I let it drop!)

Got the entire stack (250-lb) today. I really had to squat back and dig in my heels to get those last 10 pounds.

Also did 50 pull ups, 100 push ups, and 3 sprints.

Posted 4 months ago #
Jess
Member

Aw, I wanted to try the 100 pushup challenge...Isn't that just where you try to complete 100 pushups between morning to night? I always forget...

DCKMA, what do you mean you get obsessive?... How so?

Earthmomma, how many tabatas do you do with them?! 8x 20/10?

I think I get the most out of my sprints when I do it tabata style. I feel like I'm cheating otherwise...If I'm not doing it strictly tabata, I'll wait until my heart rate comes down a little bit where I feel like I can give it my all for as long as possible..

Dragonmamma, 50 pull ups?!???

Posted 4 months ago #