damn, to my knowledge the Y up here next to campus doesn't offer anything like that. i know every now and then they had a 30/30/30 class but from what i heard it wasn't as intense as what you just described. i think i'll make a few suggestions this week...

6/8/2010 11:27:06 AM

If u live in Charlotte you should come. Every Tuesday at 930-1040am.

6/8/2010 11:32:31 AM

if i lived in charlotte i would definitely check that out, i need someone who is going to push me. i've thought about getting a personal trainer through the Y but that ish is speeeensive

6/8/2010 11:37:30 AM

swam 500m

6/8/2010 3:40:54 PM

yesterday after getting of a marathon session with TWC.... (assholes)

swim practice:

usual warm up 200 free, 50 kick, 100 IM

300 swim
125 choice (I did all of mine 100 IM + 25 back), 25 sprint, 50 easy (:05 rest per 25 so the first 125 had a break of :25 before the 25 sprint etc)
300 swim 1st 25 of every 100 drill
125 choice, 25 sprint, 50 easy
300 swim extra reach drill
125 choice, 25 sprint, 50 easy
300 pull
125 choice, 25 sprint, 50 easy

150 easy 50 kick on back/scull/elementary backstroke/reverse free

2550 yards total, (my brother and I were late to practice they are usually longer than this)

[Edited on June 8, 2010 at 3:58 PM. Reason : swimming]

6/8/2010 3:58:12 PM

Mobility/foam rolling

Power Snatch + Overhead Squat
Full Snatch 6x3
Press 3x5, 2x3

3 Rounds
10 Burpees
15 KB Swings, 24kg
80lb bag push, 200ft


4x500m rows tonight
probably some pull-ups
light incline walking/jog

6/8/2010 4:30:06 PM

Hammer Strength incline press: 4x10
Dumbbell bench press: 4x6
Hammer Strength Wide Chest press: 2x10, 1x8

6/8/2010 5:31:53 PM

im gonna try out the strike class tonight

then i may do some incline walking afterward

6/8/2010 5:50:21 PM

pushed a car....good workout

6/8/2010 5:51:57 PM

Shoulders and Legs!

6/8/2010 6:12:54 PM

shoulders tonight

[Edited on June 8, 2010 at 6:28 PM. Reason : .]

6/8/2010 6:22:58 PM

went to help out at the local wrestling camp last night. Within 30 minutes of stepping onto a mat for the first time in 6 years, they were doing some live wrestling and one of the HS kids around my weight didn't have a partner so I got stuck with him. GD I forgot what kind of shape I used to be in during wrestling season growing up haha. I was sucking wind hard during that 3rd period.

6/9/2010 8:06:18 AM

morning workout...chest

warmup treadmill 8min

bench: 1x8x135

3x6x155, 165, 185
leg lift crunches: 2x20

incline press machine: 1x25x70

ezbar skullcrushers: 2x15x40,50
dumbbell pullovers: 2x15x50

bosu dumbbell crunches: 2x20x10

cable pulldowns: 2x15x42.5
lat pulldowns: 2x15x42.5

bosu 1/2arm pushups 1x10 ea. arm
bosu plank leg crossjumps: 1x30sec


morning workouts are tough i'm so drained, phew!

6/9/2010 9:27:06 AM

after work, approx. 2 mile walk to the Y...legs and abs...approx. 2 mile walk home

6/9/2010 9:30:01 AM

i tried to squat 1008 lbs, but it didnt work out





thnx deadspin, http://deadspin.com/5558802/weightlifter-pukes-attempting-1000+lb-squat

6/9/2010 5:02:55 PM

Hour bootcamp this am

barely anything yesterday - I feel like crap

6/9/2010 5:06:07 PM

Quote :

"I ran and I swam! (1 mile swim 3 mile run)"

6/9/2010 5:28:59 PM

1.25mi run yesterday evening, gym tonight

6/10/2010 11:43:50 AM

10.5 miles on the bike
3x15 jackknife ball exercise
2x20 stability ball balance thing.... I don't know the official name of it but you basically lay on your back, legs and arms up like a bug. You balance a stability ball on the tips of your toes and tips of your fingers. Then you lower your R arm and L leg simultaneously, balancing the ball - bring them up, then do the other side. It's hard



Oh and I officially met Joie

6/10/2010 9:18:30 PM

^ahaha i just posted that in the other thread

6/10/2010 9:24:15 PM

FTR, you didn't sound like I thought you would

how did you like Strike?

6/10/2010 9:25:54 PM

^i loved it!

and what do you mean?
did i sound country-er?

(thats what i get alot )

6/10/2010 9:42:37 PM

I wish that I could meet all these people.

6/10/2010 9:52:51 PM

2mi jog

6/10/2010 9:53:41 PM

yes, you did sound country-er than expected haha

6/10/2010 9:57:19 PM

Arms and Bike

6/10/2010 10:22:04 PM

32 minute run and then I pooped a lot.

6/10/2010 11:06:33 PM

Hour bootcamp this am. Kicked my ass.

6/11/2010 7:47:45 AM

I tried to run yesterday but it made my thigh hurt pretty bad

so I did 5min intervals of running at 3% incline and walking at 30% incline for 40min

6/11/2010 8:05:52 AM

3 mile run early yesterday AM.
300 workout this morning. Floor wipers are nasty.

6/11/2010 8:29:09 AM

12 mile run

6/11/2010 1:29:42 PM

wednesday swim practice:
200 free moderate 50 kick 100 IM 50 easy
4x50 drill25/swim25 free

400IM drill
3x100 +10 base, 3x100 base, 3x100 -10 base (base = 1:25)
400IM kick
3x100 +5 base, 3x100 base, 3x100 -5 base (base=1:20)
400IM swim (we did it broken, but i would have rather banged out it straight 100fly/100back/100 breast/100free)
3x100 +15 base, 3x100 base, 3x100 -15 base (base=1:30? could have been 1:25)

200 free easy cool down
50 kick/scull/elementary back/reverse free

6/11/2010 1:36:44 PM

yesterday
box squats
incline bench
weighted chin-ups
split jerks

today is a blah day...hamstrings/glutes tired from box squats, oh well

deadlifts 5x3

5 rounds for time
5 C&J, 115
3 Bar Muscle-Ups
just under 10min

6/11/2010 2:25:50 PM

Took Body Attack.

I don't plan on moving for the rest of the night.

6/11/2010 8:23:05 PM

^20

haha, I passed out doing a Crossfit workout one time ("Fran")


Today, so far: 1/2 mile swim.

6/12/2010 10:52:41 AM

Went for a light jog around the lake, wound up taking me 75min, lol. Besides my feet blisters it was refreshing

6/12/2010 11:45:32 AM

Kenpo X

6/12/2010 12:22:44 PM

Walked the desert of jockey's ridge to fly a kite and doing a 2 1/2 hour kayaking tour in the sound near Roanoke island. SO FUN!!

6/12/2010 12:36:23 PM

3 miles and abs this am

6/12/2010 12:37:04 PM

6 mile run last night

body for life workout today

6/12/2010 1:24:48 PM

Foam Rolling/Mobility

Full Snatch
3-3-3-1-1-1-1-1-1
top set 135

Clean&Jerk
3-3-1-1-1-1-1-1
top set 170

21-15-9
Overhead Squats, 95lb
Chest-to-Bar Pull-ups
Time: 6min 14sec

6/12/2010 1:52:26 PM

1 mile run, 4x15 pullups, 4x40 pushups. was feeling lazy and didn't get myself to the actual gym but at least I got some stuff done.

6/12/2010 5:00:11 PM

^^ OH squats are a motherfucker



Tonight: back

6x10 dead-hang pull-ups
4x10 pullovers
3x10 T-bar row

2x10 pec flyes (for good measure )
3x12 GH sit-ups

[Edited on June 12, 2010 at 5:00 PM. Reason : ^^]

6/12/2010 5:00:39 PM

50 miles on the bike this morning

6/13/2010 11:38:03 AM

nm.

[Edited on June 13, 2010 at 11:42 AM. Reason : not Fareako]

6/13/2010 11:42:25 AM

I'm gonna start trying my hand at muscle ups.

http://www.youtube.com/watch?v=QAk96ARN1uY

6/13/2010 11:43:16 AM

Alternated sets of Chest and Back. Then walked 4 miles home because the buses here fucking suck.

^The gym here doesn't have any pull up bars

[Edited on June 13, 2010 at 12:21 PM. Reason : lkj]

6/13/2010 12:15:15 PM

10min warmup bike

incline bench: 2x12x95,105
Dumbbell Bench: 2x12x50,55
ezbar skullcrushers: 2x12x40
dumbbell pullovers: 2x12x35

arms combo: 2x6x12.5
front raises
side raises
lateral raises
shoulder raises

decline machine: 2x12x180, 230
bentbar cable pushdowns: 2x12x50,57.5

flies machine: 2x12x175,190

xball weighted crunches: 3x20x18
xball oblique twists: 3x20 ea. side
pushups 3x10

10min bike cooldown

6/13/2010 5:50:17 PM

Legs

10min Cardio
10min Dynamic Stretching

1x18x145 Front Squats
1x18x10 plates Leg Press
1x18x160 Leg Curls
1x18x210 Leg Extensions
1x18x70 Iso Leg Curls
1x18x130 Iso Kickbacks

10min Static Stretching

6/13/2010 5:50:27 PM

Sprint triathlon

6/13/2010 7:33:11 PM