WODs 11/8-11/14
(53 posts) (9 voices)-
Post your work-outs here for motivation and inspiration!
Let's GROK it hardcore this week!
soccer field sprints - length x 8
Posted 4 months ago # -
Wadda ya mean by that...am I excercise obsessed? :P
Just got back from a 1.5 hour Kali class. I now know how to patch someone up who has been stabbed in the lung...ugh (not from it happening but from a very descriptive explanation of what you need to do should that happen)...made me weak in the knees!
Posted 4 months ago # -
Jess
MemberHaha nah, I was gonna say more like a workout FANATIC! ;) Which is totally straight by the way. :)
WOD:
Chin-ups
5x2
4x3
3x2
2x3
1x2Chair dips
20x3
15x2
10x1Stick-ups (5# each)
5x3
10x2
15x1~45mins. and the arms feel like jelly.. Also a long, leisurely bikeride around Jax...Studying can wait til the sun sets :) Can't wait to dig into my rotiserre chicken once it gets out of the crock pot, yum!
Posted 4 months ago # -
Thanks for starting the new thread. Was actually gonna ask if anyone wanted to start it this week. My work schedule is very heavy so I won't be around as much.
Grok on!
Posted 4 months ago # -
I'm usually winding down after my early sunday morning sprints so if anytime it's not there, I'll go ahead and start it. I'm probably up before most anyways!
Fanatic!??! Whooooooo...meeeee? lol
Posted 4 months ago # -
Very sore, and feel broken :)
Yesterday's workout kicked my butt *hard.*
20 inch box steps with barbell on back @ a little over 100lbs. 1 set: 8 each leg, 2 sets: 6 each leg 2 sets: 4 each leg.
Then 5 rounds of 15 deadlifts, 12 hang cleans, 9 front squats, 6 push press, all at 135 pounds. All 5 rounds took a little over 30 mins...
One of the hardest workouts I've ever done. I just wanted to finish...
Me = ouch today.
-SeanPosted 4 months ago # -
No, the wife isn't as fanatical as I am...yet! She's got the diet part down pat and has lost a good amount of weight as well.
Today's workout...
100pc - week 4, day 1, column3
pullups ladders to 10
r side plank 1:30
l side plank 1:30
front plank 2:00
renegade rows 12x35# - x2Posted 4 months ago # -
ziltch today. rest & recovery day.
Posted 4 months ago # -
joining in late, i worked it HARD this weekend
sat/5mi
sun/3mi
mon/20min of level II 30 day shred i used 5lb weightstoday: rest or play? i think i deserve it
Posted 4 months ago # -
Jess
MemberSean, way to go! That sounds rugged.
LTC, how much weight are you guys losing?
And where is everybody else at this week?! I've got three tests coming up this week, so I probably will not be around too much...Back and shoulders are still really sore from all that arm work on Sunday, go figure!
I took time off yesterday to experience an awesome massage down at the beach...if you workout, you've GOTTA treat yourself!
Posted 4 months ago # -
@Jess - I'm at a point now where I'm not losing per se but I'm at a balance point where I'm losing inches gaining muscle. It's a delicate balance. My body seems pretty happy to fluxuate anywhere between 165 and 168, and for someone who's around 5'11" that's pretty lean. I'm finding that my weight is no longer a quick and dirty indicator of my progress. I have to resort to visual indicators to gauge my process, which is fine with me. I didn't have much to lose before I switched over to primal and I've got to my body's ideal weight - or so it would seem. So, goal achieved there. I've dropped 15lbs since going primal. Any more and I'd start to look like Christian Bale in 'The Machinist'!
I can tell there is progress being made in the strength aspect of my workouts because I can now do a ladder set of pullups to 10 (which would be 55 in total). And it's getting harder for me to work my legs from home...I think I need a gym membership soon.
My wife was doing a pre-primal combination of Chalene Extreme/p90x in the summer and we've been primal for almost 2.5 months. She's lost around 30lbs (I think...if not more) and a great deal of inches. We're both in need of a new wardrobe!
Looks like everyone else is slacking!!! j/k.
I've been reading Body By Science, which is awesome BTW, and my workouts/schedule is going to change drastically in the next few weeks. If you haven't read that book, I would highly recommend it. It'll change the way you view workouts/health/recovery and many other things.
Posted 4 months ago # -
Jess
MemberThat's awesome...congrats on the progress. :) I didn't need to lose any weight either, (I think I lost about 5lbs..I went down a bit to 110lbs at 5'4..) but I definitely think primal food/exercise does great stuff for lean muscle and body composition. It's still strange to me that less time invested can yield much greater results!
What do you mean a ladder set of pullups? Like, 5x2, 5x3, 5x4?..
Is she still doing P90x? I got the program a little bit before switching to primal, and now I don't do it much anymore. Takes too much time. ;p
I've been tryyying to get over to the bookstore so I could check it out, but being without a car (and stubborn enough to pass up a free ride,) I haven't had enough time lately to do it. I might ask for it on my Christmas list. ;) Doesn't it mainly suggest LOTS of weight with 1-2 reps or something like that?..
Posted 4 months ago # -
yeah, the whole less time mindset is something you have to wrap your head around for sure. Once I came to terms with that, I was golden!
Ladder pullups go something like this...
1 pullup - then a couple seconds of rest
2 pullups - then a couple seconds of rest
3 pullups - then a few seconds of rest
4 pullups - rest
...until you hit 10basically this was a system designed by Pavel Tsatsouline. It was intended to be done with a partner and many times throughout the day to get the body used to the movement. This link describes it better http://tinyurl.com/lu5vdb . Essentially the break period is the amount of time that it would take your partner to do the same amount of pullups.
No, no more p90x in our household. On some occasions she'll do something from one of those vids but only for a very short period of time. We get alot of 'moving slowly' in as we choose to go without a car for the last couple of years. We walk everywhere at all times of the year.
It's kind or hard to absorb in one reading (i'll have to go over it again) but it's basically working your muscles to positive failure via Time Under Load instead of going for a specific rep count and recruiting your Fast, Glycolytic fibers which house the stored glycogen for your body's fight or flight response. After that, it's all about the recover period which is somewhere around 7 days. High Intensity, High Weight to trigger those body adaptations, and lots of rest. I'm hoping I did the wrap-up justice...if not, anyone else that is more familiar with it feel free to jump in.
Posted 4 months ago # -
Tundra Tomte
MemberYesterday:
1 mile for time (6:23)Then:
5 rounds of
400M run
10 squat cleans (75lbs)
10 pullups
10 handstand push-ups (feet on plyo box not actual handstand push-ups!)
Time not including mile: 38:39LTC - thanks for setting up this thread. The Body by Science sounds really interesting. I'll have to put it on my Amazon list! I was using New Rules of Lifting before I took up crossfit, and I thought NROL was excellent. High-intensity routines based on functional movements.
Posted 4 months ago # -
No problem. But I can only take credit for setting up this weeks. There are a bunch of us that have taken this on ourselves to setup to keep everyone honest!
Body By Science is by far one of the most interesting books that I've read on the approach to working out and for once someone went as far as to explain the science behind it. Very good read. Tough at times for those of us who have no science background! ie...me.
Posted 4 months ago # -
Get Primal
MemberLast night I did one called Pushup Minutes. My legs were still sore from Saturday's workout so I just wanted an upper body workout I could do while watching TV.
At the start of each minute perform 15 pushups. Repeat until you cannot complete 15 during the minute. I made it 24 full minutes and got to 14 the final minute. Great workout to measure progress...last time a few months back I only made it 16 minutes.
Posted 4 months ago # -
Tundra Tomte
MemberToday - Kettlebells
4 rounds of one minute each, rest 1 minute between rounds:
one arm swing (each arm)
clean & press (each arm)
squat
used 30lb kb for all of them.@Get Primal - Cool workout! Reminds me of century club in college (1 shot of beer per minute for 100 minutes). Clearly your version is healthier in the long run, but I imagine if I did Pushup Minutes I might have a similar appearance immediately following it to someone who just finished the beer century club!
Posted 4 months ago # -
Jess
Member@LTC, that pullup ladder workout sounds like a good idea but I think most people would need more than "a couple seconds rest" to reach 10 consecutive pull-ups.. ;) I was going to try to do 1x10, 2x10, 3x10, 4x10, etc. until I got up to 10 that way. So far I think I'm at about 6 chin-ups. What constitutes as a REAL chin-up though? All the way down or until your elbows are at a 90deg angle?
I'm with ya on the no car thing! I gave my car to my brother a year ago and have yet to revert back...Bike works...
What does Body of Science say about body weight exercises?
WOD:
Pushup challenge (total=63)2min. wallsquat
2min. plank
2min. one-legged squat
2min. side plank
Repeat 3xMmmm... sweaty...
Also..does anybody find that isolation exercises like these make other body parts fall asleep? Just about everytime I'm a minute deep into a wall squat, my feet will get pins and needles. On my side planks, my hands will go numb. Hmmmm?
Posted 4 months ago # -
For me, I'm an all the way up and all the way down kind of guy. I find I don't get the same range of motion keeping the load on during the desent. My arms always lock out at the bottom of each pullup. Might be too hard on some people's bodies but I find it works me just a little better.
Body by Science really recommends heavy weights with slow controlled movements. I'm gonna get through the book first before I switch up my sched. For now, it's status quo.
I find on planks, it's kind of tweaky on my wrists.
Posted 4 months ago # -
Yeah...it's kind of odd. I find my wrists get a weird sensation after a minute or so...there's some sort of pressure going on there.
Posted 4 months ago # -
Jess
MemberDoing them on your hands requires more upper body, but not in the most effective way...You might as well just do a push-up. Planks are good at hitting your core since you're forced to stabilize yourself on your elbows and top of your toes. Do a minute of each and you'll feel the difference. ;) And remember no butts up!
Posted 4 months ago # -
I think that planks on your hands hit your abs from a different angle and hit your pecs, shoulders, triceps as well. I've seen them done both ways to achieve different results.
No chiropractor for me...white coat syndrome here! If it were a pinched nerve I would imagine I would feel it more than when I'm in that position. Who knows really
Posted 4 months ago # -
Today's workout...
Us gov workers get today off so, all day shopping for x-mas presents for the kiddies. Gonna be a lot of moving slowly today!
Posted 4 months ago #
Reply »
You must log in to post.