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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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Barney Rubble
Member

Jess, yeah i am a guy. Believe me I did not start out there. Alot of sweat and tears to get there.
Your workout is no day at the beach either.

I was always bored by slow/steady exercising ie running weightlifting etc. I always did excercise fast (tabata style) stop catch a breath or 2 and go at it again, so I know what you mean when you say you feel like your cheating if you dont do your sprints tabata style. Using Marks 80/20 rule if you need a few extra seconds to catch your breath do so and go at it again. It shows you are giving 100% effort. it really helps in the long run. YOU GO GIRL

Posted 4 months ago #
Lovestoclimb
Member

The 100 pushup challenge is where you ultimately work up to doing 100 in a row. There's a six week program for it (depending on where you come in on the fit test that is).

I think I'll try it out as the pushup is one of those great almost full body exercises!

Posted 4 months ago #
DiabetesCanKissMyButt
Member

Jess- I'm a data junkie. I get obsessive over improving my numbers (time, distance, faster, better, etc). That's why I'm not tracking my times on the rounds and just doing whatever comes to my head. I was too bogged down in the data and it had taken the fun out of working out. That's all.

Posted 4 months ago #
Lovestoclimb
Member

@Barney Rubble - I have to ask, what is a Fartlek?

Posted 4 months ago #
arthurb999
Member

Sunday - outdoor workout at the park.

- Did 5 sets of pushups 25 reps with the bars (slow down, pause, explode up off the ground)
- 5 sets of pullups on the monkey bars 10 each, different grips
- Did 10 sprints about 250ft each... walk back to starting point
- Did 3 sets of 10... jump up on a picnic table from standing position. (real tough)/

Yes people think I'm crazy... my son tags along... he's 2 :D

Tuesday - hit the weight room... bench, weighted pullups (differnet grips), oh press, dips, and planks (reg and both sides).

Legs are still sore from the jumps sunday... never did that before.

Hopefully hit them tomorrow...

Posted 4 months ago #
lil_earthmomma
Member

@ Jess, so far I'm just doing the 4 min 20 seconds on, 10 seconds resting. I'm totally new compared to all of you, and NOT in good shape yet. But I'm really really working at it. :)

Posted 4 months ago #
shalon
Member

Today:
10 chair dips
20 bicycle crunches (10 ea side)
20 air squats
Above 3x's

115 jumpropes 3x's

20 kettlebell thrusts
20 medicine ball wall throws
Above 3x's

I haven't started doing sprinting yet, but I too would be interested in seeing what others do for sprinting and how they are doing them.

Posted 4 months ago #
arthurb999
Member

I just run to a point then walk back briskly catching breath. I was at a park with a girls softball field sunday so went from home plate to the right field foul pole :D nothing too scientific about it

I'll be honest sprints 8-10 weren't too pretty :D

Posted 4 months ago #
Jess
Member

Haha thanks Barney :) I can do tabata sprints, but they're freaking hell and I really suffer the last few. Sometimes I prefer to wait a little just so I can give it my all. There's nothing quite like being able to sprint your heart out across a field...

HA! 100 pushups in a row. Yeah. Right. In one day, possible..In a row is reeeally pushing it. ;)

DCKMA, but don't you want to make sure you're making progress? How do you know you're getting better if everything is random?

WOD:
5x5 explosive pushups
10x5 squats (24# + ~3# backpack)
3x5 chin-ups
10x5 chair dips
15x2 dumbbell swings (12#) What do these do?
10x5 jump squats
5x5 wall stick-ups (5#)
~35mins

Do you think this sort of stuff yields improvement? I work until I can't do another, but sometimes I wonder if this is really *enough*...

Posted 4 months ago #
dragonmamma
Member

Jess; 50, yes, but not all at once! I alternate with the push-ups: 5 pull-ups, 10 push-ups, repeat 10 times.

Posted 4 months ago #
Jess
Member

5 pull-ups from a definite hanging position, or do you start with your feet on the ground? Are they pull-ups or chin-ups?

Posted 4 months ago #
DiabetesCanKissMyButt
Member

Jess- I guess perhaps I don't care if I'm getting better right now. I'm coming off the chronic cardio and long distance running and I'm tired of tracking my work-outs. I need a bit to de-program myself from always having to be better and faster. Does that make sense?

Posted 4 months ago #
Lovestoclimb
Member

I'm going to try the 100 pushup challenge starting next week. I come in at rank 4 so in theory it should only take me 3 weeks to work up to that...in theory.

Posted 4 months ago #
DiabetesCanKissMyButt
Member

http://hundredpushups.com/

I'd like to try it too. Looks like I'm at level 3.

Posted 4 months ago #
dragonmamma
Member

Jess; it depends on which bar is free. Sometimes they're pull ups (palms out) and sometimes they're a neutral grip (palms facing each other) which is in-between a pull up and a chin up. The neutral grip is definitely easier, but I actually prefer the pull up because it's less strain on my left elbow, which sometimes gets a sore tendon.

For the pull ups I start flat-footed, but for the neutral grip bar I need to stand on a step and reach up on tippy-toes to get hold of it.

Posted 4 months ago #
Barney Rubble
Member

Fartlek

A fartlek means literally "speed play" in Swedish. Fartlek can be considered as a form of speedwork.

Fartlek is characterized by its informality. A typical example of a fartlek would be to run hard to the next telephone pole, slow down, then pick another object and run hard until you reach it, and so on. Essentially, fartlek is throwing in bursts of controlled speed into the middle of your workout. Fartlek can be as easy or as hard as you want to make it. There are no set distances -- fartlek is by nature loose and informal. Fartleks are a good way for new runners to begin experimenting with speedwork.

Fartleks are similar in training functions to running more formal intervals; however whereas intervals are often done on a track and involve set distances / times, fartleks are often done on the road or even trails and don't involve any set distance or times for the burst of speed or for the recovery period.

Retrieved from "http://wiki.runnersworld.com/index.php/Fartlek"

My routine is based on the Body for Life Aerobic workout which is a Fartlek of sorts.

http://bodyforlife.com/exercise/cardiotraining.asp

Posted 4 months ago #
shalon
Member

DCKMB, thanks for the 100 pushup link!

I'm gonna do and probably do the squats as well. I fall into the #2 ranking for pushups and probably the very good ranking for the squats. My upper body strength has ALWAYS been lacking. I'm working on it though!

Posted 4 months ago #
Lovestoclimb
Member

this morning at 5:30...

'tabata-ish' sprints x8
a round of front and side planks while making coconut pancakes.

Posted 4 months ago #
eva
Member

yesterday was:
sprints on a crosstrainer (the only kind of cardio i can do after having stressfactures from CW cronic running in both my feet)
cirquit for upper body:
10 pullups
15 pushups
15 hanging leg raises
10 barbell rows
10 dips
plank 60 sec
repeat 5x

Posted 4 months ago #
eva
Member

n today:
50 min bike to the gym
BP instructing

Posted 4 months ago #
arthurb999
Member

Outdoor sprinting and plyometrics today at lunch... looking forward to it :D

Posted 4 months ago #
Geoff
Member

Continuing post-marathon recovery. Hiking on my muddy, leaf covered trail for about an hour (move slowly).

Posted 4 months ago #
maba
Member

I've been slacking :(

10/27:
Move slowly - 1 hour of shopping in IKEA *hanging my head in shame*. I was happt that the husband wasn't being chivalrous and let me carry the stuff (~10 lbs)

Just before dinner, I felt bad about not having done any WOD all day, so lifted the cast-iron pan I was about to heat and swung it around my head a couple of times.

10/28:
2 x 50 squats
3 x 5 push-ups
1 x 10 60 degree push-ups

It's been raining on and off today, don't know if I can go for a walk.

Posted 4 months ago #
BikerPike
Member

10/28
First Crossfit class checking it out...okay this incredibly difficult..my arms are so tired that shaky I can barely lift them type of feeling. Class was heavy emphasis on arms stuff.

w/up
50 squats
40 jumping jacks
30 sit ups
20 push ups
10 side planks
x2

Gymnast stuff
V sits
Ring dips
V push ups jump through to dips
ring flips backwards

21 KB swings #20
12 push ups
9 pull ups
400 meter run-outside
x4, 21:50 total: 5:02, 5:34, 5:48, 5:29
This was so difficult as my arms were shaking and had had that spent feeling after one time through.

Pull ups we could either jump up or use a band with one knee in it so I sort of combined them..jumped up and tried to lower slowly

I have lot of room to improve with strength training. I will be wicked sore today and tomorrow I know. It was fun and I pushed myself more than I would on my own. I will try another Crossfit place in Providence.

Posted 4 months ago #
BikerPike
Member

Geoff: How did your Mary go this weekend?

Posted 4 months ago #
Geoff
Member

BP - Thanks for asking. I posted a full race report on page 1 of this thread. Short answer: it was a good time and we got my buddy his goal of a new PR. Glad it's done, though. Now I can really commit myself to full primal living.

Posted 4 months ago #
arthurb999
Member

Pouring out so had to stay indoors.

Did legs...

Squats -- 3x5
Burpees with the jump knee tuck -- 3 sets of 20
Mary Katherines (jumping lunges from p90x plyo) -- 3 sets of 20
Runner squats (jumping 180s from p90x plyo)-- 3 sets of 20
Planks (front and both sides)
Stretch

Feel great.

Posted 4 months ago #
cole
Member

Yesterday's Workout:
Row 800 Meters
4 windmills (each side) with 24k kettle bell
20 box jumps

As many rounds as you can in 20 minutes.

I did 3 complete rounds and started doing WindMills...so 3.5 rounds in 20 minutes

Posted 4 months ago #
DiabetesCanKissMyButt
Member

1 hour walk with a few sprints for today.

Posted 4 months ago #
BikerPike
Member

Geoff: Found it..so cool you helped your friend set up a PB. I saw your first post that was short and missed the longer version.

Hope your recovery goes well! After my Ironman I took 4 weeks off swim, bike and running to allow my body fully recovery.

Posted 4 months ago #