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Campfire 'Bwana
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37 miles with ~ 4000 ft vert... Second-hardest climb I've done. There were (loooong) sections that were so steep keeping the cranks coming over TDC was in question... running a 34 granny gear in the cassette for any cyclists here... [bleep] steep.

Great day outside, great workout.


The CENTER will hold.

Reality, Patriotism,Trump: you can only pick two

FÜCK PUTIN!
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Originally Posted by pointer

Warmup:
2 rounds
Row 250m
10 pushups
10 air squats



That's a good warmup. Modified it and did:

10 rounds
Row 200M
15 push-ups
15 air squats

Weights: Chest and back evolution-light on the weights
30 minute treadmill. Kept HR in the 130-140 range


laissez les bons temps rouler
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Campfire 'Bwana
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"Air squats?" Sounds to me like you guys need to work on your diets.



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It was a heavy air morning. You Rocky Mountain High guys don't have to deal with it. You have that light thin air.


laissez les bons temps rouler
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All I know is, when I squat, no air comes out.



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You must go heavy on the roughage and fiber. We really could use more discussion on proper diet. Thanks for that insightful addition....


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Campfire 'Bwana
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No, just cheese curds and beer this time of year, on account of I'm in training and all.



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Ahh, the electrolytes and Lomotil training diet. Stay hydrated when in the high country and leave nothing but tracks.

Last edited by battue; 08/22/16.

laissez les bons temps rouler
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Campfire 'Bwana
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Nah it's the Wisconsin Paleo diet. Beer has to be a Spotted Cow.



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Run with it.


laissez les bons temps rouler
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You should try it. Guaranteed to prevent those embarrassing air squats.



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Lack of keeping updated here, but have been to the gym a few times. School's back in as well as football practices for the boys, so time's short. I did make it this morning...

Warmup:
5mins
5 wall balls - 20# @ 10'
7 jumping pullups
9 kip swings

stretches

Strength/Skill:
E2MOM for 5 rounds:
3 split jerks
3 back jerks
135#

Workout:
AMRAP for 9min
5reps 115# push jerk
7reps jumping chest to bar pullups

7 rounds + 5 reps.

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5x10 back squat, 2 min rest between sets
205,215,225,235,245 got ugly!

Workout
4 mins to complete- 4rds
100 double unders
50' walking lunge w/ pair of 53lb KB's OH
completed all in about 2:30


“One does not hunt in order to kill; on the contrary, one kills in order to have hunted. If one were to present the sportsman with the death of the animal as a gift he would refuse it" -Jose Ortega y Gasset


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Campfire 'Bwana
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5 mile walk

Had some air-squat issues from some Thai food we ate, but they seem to have resolved.


The CENTER will hold.

Reality, Patriotism,Trump: you can only pick two

FÜCK PUTIN!
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3mile hike with the Dogs.

Weights: Arms and legs.

Need some advice: Pulled something....left thigh on the outside. No problem when I walk, weak when I load and it hurts from the hip down into the knee. Rest didn't work, working it with weights and stretching helps, but returns. Been going on for a month. Open for suggestions.


laissez les bons temps rouler
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Campfire 'Bwana
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Sounds like your IT Band, google IT Band Syndrome, lots of info on the web on treatment and recovery.



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Thanks. Have been rolling it with foam and the Stick. Some relief, but it comes back. I can live with the discomfort. However, the weakness under load is aggravating. Especially stepping up on something higher than normal.


laissez les bons temps rouler
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Campfire 'Bwana
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It's always something. And I don't know about you but the older I get, the more it hurts and the longer it takes to heal.

Did LB/core yesterday and UB today.



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Originally Posted by smokepole
It's always something. And I don't know about you but the older I get, the more it hurts and the longer it takes to heal.

Did LB/core yesterday and UB today.




Truth there for sure. However, in the gym tonight there were none of the older group I would change places with even if I would kick off tomorrow. Then there was this really small young nymph who was pounding out leg extensions and leg curls with more than a little pinned on. And during the Dog walk-88degres-the HS Cross-Country boys and girls were running hills non-stop and not even breathing all that hard. Gotta love it. grin

Bud said on his tombstone he is going to have: "It's always something."

Last edited by battue; 08/24/16.

laissez les bons temps rouler
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Campfire Outfitter
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Warmup:
2 rounds
150m Row
10 pushups
10 seal jacks
10 scissor jacks

stretches

Skill:
Banded squats
5-5-5-5
135-155-185-205

Workout:
15 reps back squat 155#
12 ring pushups
Row 250M
18 reps back squat 155#
9 ring pushups
Row 250M
21 reps back squat 155#
6 ring pushups
Row 250M

12:40

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