207

9/26/2010 8:33:17 PM

8 cycles of pushup tabatas
8 cycles of squat tabatas
8 cycles of push press (8lbs each arm) tabatas
8 cycles leg lift tabatas

10/1/2010 12:01:31 PM

what are tabatas?


and today will be the first time this week I will do nothing... and i'm going to enjoy it, by golly!

10/1/2010 12:03:44 PM

20 seconds of work, 10 seconds of rest

10/1/2010 12:06:59 PM

I think its time for a new program? Might try a basic strength program for a bit

10/5/2010 12:51:25 PM

.

[Edited on October 5, 2010 at 1:11 PM. Reason : .]

10/5/2010 1:11:05 PM

25 mile Fixed gear fast pace bicycle ride to and from work and around town. 1 mile swim. 4 mile dog walk. normal weight lifting routine.

10/5/2010 1:11:26 PM

Clean&Jerks
5x4 @ 155

20-15-10-5
Bodyweight Back Squat, 170lb
Burpee Box Jump, 20" box

10min 39sec

10/5/2010 1:24:14 PM

Today I began Mark Rippetoe's Practical Programming Novice Program (unpublished version of Starting Strength). Basically leaves out power cleans; my gym is not conducive to them.

10/11/2010 2:50:26 PM

5k at lunch

10/11/2010 2:52:49 PM

oh my.

Was on vacation for a couple weeks in Switzerland and didn't get to lift. Went to the gym today and lifted and felt WEAK. Going to take a couple times to work back to where I was.

10/11/2010 5:38:39 PM

4 laps around Lake Johnson this weekend

half marathon in 2 weeks

10/11/2010 5:47:40 PM

ran 7.1 miles last night

10/12/2010 9:07:31 AM

^ How much are you actually running per week? I'm thinking you might be over training for your half.

10/12/2010 12:02:43 PM

Back Squat, 5x1 @90% 1RM

10-9-8-7-6-5-4-3-2-1
Box Jump, 24"
KB Swing, 32kg (70lb)
4min 50sec


tonight will probably be

Snatch Balance, 7x1
Press

some kind of CrossFit WOD with Double Unders

10/12/2010 1:27:04 PM

Just joined the Greensboro Y and worked out

10/12/2010 3:18:46 PM

last night was chest and abs at the gym. Probably just some light running tonight.

10/12/2010 3:18:46 PM

I've been doing crossfit on saturdays and during the week working out whatever isn't sore from the crossfit workout.

During the week how long do you guys work out? I've going hard for 30 minutes. Monday I did: 8 burpees, ran half a mile (repeat for 30 mins). Tuesday: As many situps as possible, ran half a mile (repeat for 30).

So is 30 enough or should I be aiming for 45-1hr+ of intense work out? I time myself on my iphone, I'm seeing results from my workouts and I don't want to over do it.

10/13/2010 11:09:45 AM

@ Fareako

I run about 20 per week

nothing last night

10/13/2010 11:11:12 AM

^ Ok. Just curious. I have run a few halfs and didn't really run over 8 miles for any of my long runs. I did run between 15 and 25 miles per week, though.

I just thought you were running like 7 to 8 miles 4 or 5 days a week. That would kill your legs. Not to mention your knees.

I'm currently training for a marathon at the end of the month. I have to put in a 15 miler at some point this week. Didn't really get to run last week because I was moving. Now my problem is finding a safe, interesting route to run.

10/13/2010 12:06:46 PM

^^^ it will depend on a lot of factors (sleep, nutrition, experience, recovery level), but I'd say the minimum for anyone looking to maintain or improve their fitness level you'd want a minimum of 3 days in the gym (1 hour each time).

Personally I usually workout 5-6 days a week (hour each time) depending on what week it is (I alternate between 1-2 rest days/week)...sometimes I'll also do double days, but I up my calories accordingly.

10/13/2010 3:09:20 PM

Just ran 4 miles around the neighborhood.

10/13/2010 7:31:19 PM

Snatch PR - 155lbs

10 Rounds for time:
3 Power Cleans, 155lbs
6 Ring Dips
4min 50sec

10/13/2010 7:42:02 PM

Weighted Pull-Ups
+25x5
+40x5
+55x5
+70x5/5/4

5 Rounds
5 DB Snatch Left arm, 40lb
5 DB Snatch Right arm, 40lb
20 Double Unders

3min 22sec

WOD#2

50 Wall Ball, 20lb
10 Muscle-Ups
40 Wall Ball
8 Muscle-Ups
30 Wall Ball
6 Muscle-Ups
20 Wall Ball
4 Muscle-Ups
10 Wall Ball
2 Muscle-Ups

22min 56sec

10/14/2010 3:19:35 PM

Quote :

"Weighted Pull-Ups +25x5 +40x5 +55x5 +70x5/5/4 "

Oh man, I'm going to have to step my game up.

10/14/2010 3:41:00 PM

there's no way I could do that much at Lifestyle on the stupid slanted, rubber coated bars

I did those on a regular (straight) pull-up bar @ CrossFit Durham

10/14/2010 4:06:46 PM

^ Can you tell LFF to get a straight pull up bar? I'm tired of all the non-straight pull up bars checking out my butt.

But srsly, get them to get a straight pull up bar. lol

10/14/2010 4:53:21 PM

I've been trying for 3 years....unsuccessfully

10/14/2010 8:52:44 PM

^ Gay.

Ran 14+ miles today in 2:13:44. It might have been 14.25 to 15. My route calculator is screwing up so I'll have to figure that out later on.

[Edited on October 17, 2010 at 1:47 PM. Reason : fuck, missed palindrome.]

10/17/2010 1:46:32 PM

^saw you running on Cary Pkwy

/creeper

10/18/2010 3:19:52 PM

Week 2 of Rippetoe

10/18/2010 11:59:18 PM

breaking in the new running shoes - only did ~2 miles today. really wanting to get back into the swing of things, hopefully that'll happen this week!

11/8/2010 5:12:24 PM

running to the gym and back tonight, 4.3 miles each way

weights and volleyball in between

[Edited on November 8, 2010 at 5:42 PM. Reason : s]

11/8/2010 5:41:55 PM

Trying to get back to the gym...I did good this past summer (went maybe 4-5 times a week and ended up dropping about 15 pounds), but have lost the motivation/been busier lately. I went 4 times last week and then went again today. After lifting weights (biceps today) me and a friend played racquetball for maybe 30-45 minutes.

And plan on playing basketball tonight

11/8/2010 5:55:51 PM

chest and abs at the gym last night. Tennis tonight for some cardio.

11/9/2010 8:24:12 AM

yesterday 30 minutes of weights and an hour of elliptical

today spin class

11/9/2010 8:25:47 AM

Here are my exercise plans for this week

Sunday: soccer game
Monday: chest, triceps, shoulders, abs
Tuesday: soccer practice
Wednesday: biceps, back, abs
Thursday: soccer game
Friday: pickup basketball

11/9/2010 9:37:26 AM

Second road ride in 18 months

http://connect.garmin.com/activity/57506020

o how out of shape I have become

11/21/2010 4:26:02 PM

confusing 1/2 in the woods 1/2 on the paved trail run around lake johnson.

11/23/2010 4:18:11 PM

I hate running the wooded trail at LJ. I always get lost.

11/23/2010 4:25:01 PM

yea. i did. i was mad. the bf left me and i got lost so i had to "hike" out of it to the paved part. so stressful!!

11/23/2010 4:51:33 PM

I've had some neck and upper back issues for a few weeks, so I've been doing a de-load month.

Today...

pistols, glute hams, single leg leg press
ring muscle ups, dips, rows, pushups, flys, .......going to add in more lever's and planche movements on turkey day

HSPU's, free motion arm work


swam for half an hour using back stroke


I WANT some time under the bar again, but I'm nervous about it

11/23/2010 10:10:38 PM

you can get under my bar?

11/23/2010 10:14:40 PM

Day 15 of P90x just about murdered me today

11/23/2010 10:16:19 PM

Ran a 5k in the cold and rain. Blech

11/25/2010 9:45:15 AM

^^^^ http://www.mobilitywod.com

there are def. some things on there that will help, just have to find the ones relevant to upper body

11/25/2010 12:05:29 PM

11/26/2010 7:48:11 PM

hey guys i really dont feel like sifting through this thread what did we agree was the best handheld body fat % monitor to get? tia

11/30/2010 11:53:50 PM

i use a mirror, i don't feel the knowledge of my bf% is relevant to my goals. If I can't see abs, I need to lose more bf.

Legs
10min Warmup Cardio
10min Dynamic Stretching

4x8x11 plates Leg Press
7 sec Static Hold on Leg Press w/ 28 plates
4x8x115 Good Mornings
4x8x200 Leg Extensions
4x8x110 Leg Curls
5/3/1 x 155/185/225 Front Squats
4x8x15 Decline Russian Twists

10min Static Stretch

12/3/2010 7:41:57 PM

set em up

12/5/2010 11:36:46 AM