WODs 11/15 - 11/21
(31 posts) (10 voices)-
Post your work-outs here for motivation and inspiration!
Posted 4 months ago # -
Today...big ziltcho! Body didn't want to get up this morning so early so I didn't make it!
Did a lot of mudding & sanding yesterday though :( Did some more wiring in the basement...hit my head once on a junction box. Hope that counts as a workout!
Posted 4 months ago # -
Soccer field sprints until I couldn't feel my fingers anymore.
Had my little 30lb pup chasing after me for the true effect!
Posted 4 months ago # -
BikerPike
MemberFirst general CF class after foundations..plus found coach does Primal and is going to work with me!!
Skill:
Ketllebell Clean & Jerk mostly 8KG
5-5-5WOD: 16:08
For time:
55 pound Deadlift, 21 reps; did light to make sure form was good
Run 800 meters 4:28
55 pound Deadlift, 15 reps
Run 800 meters 4:28
55 pound Deadlift, 9 reps
Run 800 meters 4:23Posted 4 months ago # -
Geoff
MemberHill Sprints: Warmed up with 10-15 minutes of easy jogging on a trail then did 6 steep uphill sprints. I didn't time them and don't know how far I ran. Just started at the bottom and hauled a$$ up to a post in the ground at the crest of the hill. Jog down and repeat until thrashed. Wanted to do this in my FF, but the hill was muddy and strewn with wet leaves. Decided to go with my XC racers for a little more traction.
Posted 4 months ago # -
yesterday: 45 mins power yoga with rodney yee (i am DEF stronger than i was a month ago) i think it's from all the crossfit-esque stuff i've been doing instead of yoga :)
today: 20min HIIT? or tabatas for 2mi hmmm choices
Posted 4 months ago # -
Geoff
Member90 minutes of low level activity. Move slowly through the woods in my FF. Wore my heart rate monitor to make sure I stayed honest. Average HR was about 61% of my max.
FF and "move slowly" make a great combination when my trail gets covered with leaves. In my "big boy" Vasque trail shoes I could blast over every hidden root, rock, and stump unharmed. Do that my FF and a rolled ankle would be in my near future.
Posted 4 months ago # -
Jess
Member@Geoff, What are Vasques?
WOD:
Trying the 4-week Turbulance Training Program, which requires a max-out on the following exercises...Push-ups (1-0-1 tempo): 20
1-legged Squat (3-0-1): 19
Chin-ups (3-0-1): 3..booo
Slow Push-ups (2-2-1): 12
Stick-ups (2-0-1): 19
Bike Crunches (1-0-1): 125
Elevated Push-ups (2-0-1): 9+ 10 sprints (~10-20sec rest)
All I have to say is....uuuuuughhhhh!
Posted 4 months ago # -
Geoff
Member@Jess - Vasque is a manufacturer of trail running shoes, hiking boots, and outdoor apparel. For serious jaunts in the mountains (particularly in the snow) I have a pair of Vasque Blur SLs. Pretty much the complete opposite of FF, but a smoooooooth ride. Kind of like the big, plush, luxury Land Rover of trail running.
The only relationship they have to "The Primal Blueprint" is that they help me practice Primal Law #9 (Avoid Trauma) when I get off my normal forest trail and go play in the mountains.
I'm curious about your Turbulence Training. I downloaded the free bodyweight program and think I'll give it a shot. Let us know how you progress with your program.
Posted 4 months ago # -
Jess
Member@Geoff, they don't look very primal but they do seem like some kickass trail shoes ;) Where do you live, the mountains?
I'm actually a little confused about the TT...Its says to go hard for a minute, and then "active rest" for a minute...Does that mean doing the same exercise for "active rest"? If it's interval training, why are there even "active rests"? Especially since it says in the description, "take the least amount of rest possible between exercises..."
Posted 4 months ago # -
I think 'Active Rest' in TT could be interpreted as something like jogging on the spot. It's kinda like p90x plyo, take your 'break' for 30 seconds but you're still moving and not standing still so your body doesn't get cold.
Posted 4 months ago # -
last night. my arms are sore today!
-4mins (20s on/10s rest)
squats and stay in the squat position for rest-4mins (20s on/10s rest)
scissor crunches OWWWW!-4mins (20s on/10s rest)
one leg military press and kick with 5lb weights-4mins (20s on/10s rest)
pushups/jumping jacksi was pretty sweaty for only 16mins! so today i'll do that 2mi speedy run, maybe some core work after
Posted 4 months ago # -
@Geoff - I love the Vasque line. When I buy my next pair of moutaineering boots I'm going for the Radiators. Very expensive unfortunately :(
Posted 4 months ago # -
Geoff
MemberAbbreviated "lift heavy things" workout:
Warmed up with light squats and then alternating sets of
5 X Squat
5 X DB Bench PressRepeat until failure (defined as "unable to achieve 5 reps with good form").
Didn't time the workout or the number of sets, but it was short.
@Jess - I live in the foothills of the Blue Ridge Mountains. Not high peaks or high altitude, but some wonderful mountains with great trails. Most of my local trails here in town are relatively flat single track through the forest. FFs work great there. When I get out in Shenandoah or the GW Nat'l Forest the trails can be much more steep and technical. I find that my big Vasques help keep me on my feet (and help keep my feet warm and dry when there's snow). Not terribly Primal, though, I agree.
@LtC - The Vasques are expen$ive, indeed, but worth it. Those Radiators look great.
Posted 4 months ago # -
last night i was just not feeling HIIT so i slowly jogged 3 miles (like 9:30-10min miles lol).
on tap today: rest or 20min of 30 day shred we'll see how i feel
Posted 4 months ago # -
Wednesday - 3 hour drive to Toronto and then a three hour perusal in Ikea. My heart also got a workout when we realized how much we spent.
Thursday - Nothin!
Today - Trying to get the motivation up to get some pushups/pullups/planks in. It's been so dismal here and the motivation is waning.
Posted 4 months ago # -
Geoff
MemberPerfect "move slowly" day. The rains have stopped. The sun is shining. My forest is cool and damp.
48 minutes of shirtless rambling on my trail with the FF KSOs. Average heart rate about 61% of max. HR never exceeded 70% of max.
It was great to get out in nature and indulge all my senses.
Posted 4 months ago # -
Jess
Member@Geoff, lucky man...I bet it's beautiful! :)
Been slacking this week it feels like, just been walking and biking around..
I was wondering if any of you find a difference in your performance if you eat a few hours before working out vs. fasting, or going more than say, 5-6 hours without food...I think I have better performance when I've been fed, but then again, it could also be because I'm kicking my ass so early in the morning...Thouuughts?
Posted 4 months ago # -
@jess on the week days i can't really say since i'm beat from work most times. on the weekends, i eat a nice big breakfast and wait a couple hours and then have a killer workout. i usually don't eat again until dinner or i'll make a shake with almond milk, blueberries & an egg white or 2 to tide me over.
last night: rest :)
today: about to go for a run it's beautiful outside! somewhere in the 3-5mi range let's see how i'm feeling!Posted 4 months ago #
Reply »
You must log in to post.