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2.5 mile jog.

I'm not posting my time. grin Making it with no pain was the win. Perhaps we can start moving it out soon.


laissez les bons temps rouler
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Originally Posted by battue
In public places you walk to the john. A little strutting is permitted if some good looking girls are present, but trotting sends the wrong message....



Especially if the good lookers are....we'll you get it.


Well, the key is, you can't trot bow-legged.

Game went into OT, so multiple curls were performed.

Almost forgot, did lower body/core yesterday, will do upper body today.

Last edited by smokepole; 04/18/14.


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Yesterday:
5 rounds for reps:
Overhead Sledgehammer swings, 1min
Farmers Carry 70#, 30', 1 min
Row for Calorie, 1 min
Knees to Elbow, 1 min
Rest, 1 min

I got in 366 reps. Subbed in hanging knee raises as I can't do a full K2E.

Today:
Jesus WOD (The way of the Cross)

14 Rounds for time

95/65 lb Barbell
10 Deadlifts
10 Squat cleans
10 Push Press

50 ft of Walking Lunges with barbell on back. Walk back to start
point. At no point does the barbell touch the ground until after rounds 3 7 and 9.
After Round Three Seven and Nine 7 Turkish Get Ups 1.5 Pood.

The WOD represents 14 stations of the Cross with the three times Jesus fell to the ground.

34:00

I only got through 5 rounds before I had to get to work. Much harder than I thought. Lunges and squat cleans were killers.

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After that, I would no longer be bow-legged. I would be crawling out the door.

Off to do a wimp workout. Snif, snif smile


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5 sets of:

Weighted barbell squats: 10x100 pounds
Pull-ups: 5
Kettlebell swings: 20x50 pounds

Super set:

Standing barbell press-65 pounds: 12-11-10 down to 1
Burpees: Same 12 down to 1

Alternate BBP to Burpees, BBP to Burpees, etc, etc.

2 foot box jumps: 10

Last edited by battue; 04/18/14.

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Did upper body yesterday. Gonna load up my new pack at some point this weekend and take it for a test drive.



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Concept2 for 30minutes earlier.

Going to lift a shotgun about 250 times later this afternoon.


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If it's a 20 gauge or less, you need to do 300+. And post your times.



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12 gauge, but the shells weigh more so it's a wash.

2.5 hours is the goal.


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Plus 30 on the rower while watching the Pens go down.

Last edited by battue; 04/19/14.

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Did 3 miles with a moderate load in my new Paradox pack. I like the pack. My glutes and hips muscles staged a revolt so I had to stop and dump five or six pounds of water midway, but it was good to get out with the new pack. Now I know what I need to work on.



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40 minutes trial jog with Toby this evening.


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Workout:
8 rounds of:

Run 200m
Rest 1 minute
Record each 200m Run.

29-31-34-34-36-35-37-37

I completed it and wasn't the slowest in the class. That said, the times are very unipressive. I'd use the excuse that it was a down and back that slowed me down, but I think folks here wouldn't buy that... wink

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Pointer, a little "old man" advice on high-rep repeat short runs. Sandbag the first two or three slightly, sort of a "hard" warmup, before you go for broke on the rest of them. Pulling a muscle not only hurts like hell, it sabatoges your fitness gains.

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No sh**. Puts you out of commission, and makes you feel old.

Or so I've heard.



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Thanks for the advice. We were pretty warmed up, I just didn't want to type it up. Did a bit of ankle work to start with as it's a chitty parking lot with lots of potholes and loose gravel. I jogged it a few times prior to starting the workout.

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Made up my own routine during lunch. Lots of chest, curls, kettle bell swings, standing dumbbell press and rollouts. Then an hour of yard work this evening which was a good bit of bending, so I'll call it stretches.

Penquins are trying to blow another, so I may get in the boat and watch.

Last edited by battue; 04/21/14.

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Jeez, if we're gonna mention yard work I hafta go back and revise all my posts, I've been a yard-workin' fool the past month. Planted a few shrubs.yesterday, and continued with thatching and top-dressing the lawn.

Did Cardio today.

I heard the Penguins blew a seal?




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Originally Posted by smokepole
Jeez, if we're gonna mention yard work I hafta go back and revise all my posts, I've been a yard-workin' fool the past month. Planted a few shrubs.yesterday, and continued with thatching and top-dressing the lawn.




That sort of schidt is referred to as "activities of daily living" not a workout.

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Well, if you plant shrubs in hard ground with trees nearby and lots of roots that need to be chopped, it can be a pretty good workout. Just like splitting wood can be. Best reason there is to have a wood stove.



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