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Joined: Mar 2017
Posts: 2,180
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Campfire Regular
Joined: Mar 2017
Posts: 2,180 |
Downloaded some new music so I cranked it up and did about 20 minutes of jumprope.
I just went continuously doing the shuffle, high knees, crossovers and a few double unders as well as several sprints mixed in throughout the 20 minute session.
I didnt count steps or anything but at the end I was huffing and puffing and drenched in sweat. Pretty good for a random improv evening session.
Last edited by AKPENDUDE; 03/28/17.
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Joined: May 2006
Posts: 266
Campfire Member
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Campfire Member
Joined: May 2006
Posts: 266 |
Good day here. Got to sleep in on my day off. Sun shining and 50 some odd degrees outside when I finally woke up. Took the dogs for about a 7 mile walk then ran some errands. Finished my strength training with squats, overhead press, dead lifts, and dips. No personal records broke, but a good clean workout that has me feeling good and worked. Man its amazing how much getting some sleep and being well hydrated improves your physical and mental stamina.
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Joined: Mar 2017
Posts: 2,180
Campfire Regular
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Campfire Regular
Joined: Mar 2017
Posts: 2,180 |
-dips 5x8 -pull-ups 5x8 -push ups 5x15
-20 minutes jump rope using my crossrope, switching between heavier and lighter ropes.
-simple tabata stuff -mountain climbers -air squats -burpees
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Joined: Oct 2016
Posts: 2,660
Campfire Regular
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OP
Campfire Regular
Joined: Oct 2016
Posts: 2,660 |
our perfect running weather continues highs in the low 50's, this 5-ish mile loop was completely snow and ice free- first time since November, maybe spring is here
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Joined: Feb 2011
Posts: 11,273
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2011
Posts: 11,273 |
I haven't been on here in a while, some really good training being done it looks like. Coaching skiing on the weekends hasn't been a big help for adding any mass to my body but I am getting stronger slowly and unsurely.
Tonight I did:
Warmup, 3 rounds w/ 1 minute rest periods between rounds
DB swing (KBs are in short supply) 50# x 10 Dead hang pull-ups x 10 Goblet squats 50# x 1"
Strength:
Back squat, warmup went 135x10x2, 205x10, 225x8 Pyramid back squat sets: : 275x8, 295x5, 315x3, 335x1, 315x3, 295x5, 275x8, 275x8, 225x10
Single leg lunges w/ 65# DBs. 4 sets of 8 per leg
Side box raises w/ 50# DB held in goblet position, 4 sets of 8 per leg
Stamina: 10 rounds of stair sprints. Definitely need to up my cardio stuff and work on my lung health (asthma has been crappy lately).
Tanner
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Joined: Mar 2006
Posts: 3,792 Likes: 1
Campfire Tracker
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Campfire Tracker
Joined: Mar 2006
Posts: 3,792 Likes: 1 |
Leg Day Hack squats Kettlebell squats Plate squat to tricep pullover Squats
Tricep ropeextension pulldowns Preacher Curls Hammer strength curls Jailhouse dips on bench
C2 Intervals 3 X 200m 3 X 500 m
Bike for 30 min
Easy day - Three days of moving freight at SW. Its irregular and weird movements so I will have to do my stairmaster at home for cardio.
Figure I have been good so I got Growler of Midnight Sun Brewery Panty Peeler that I am enjoying right now!
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Joined: Oct 2016
Posts: 2,660
Campfire Regular
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OP
Campfire Regular
Joined: Oct 2016
Posts: 2,660 |
got a really nice 7-ish mile run in after work, light rain the entire run, but w/ a windshirt on I was perfect; saw the first crocuses of the year, not many, but a few; also saw evidence of a decent size black bear working the area- I actually ran this route in reverse- it has a 3 mile climb, not super steep, but steep nonetheless
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Joined: Mar 2017
Posts: 2,180
Campfire Regular
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Campfire Regular
Joined: Mar 2017
Posts: 2,180 |
Ran my 5k loop, just sort of cruised it, in around 21 minutes.
After I did the 5k loop I did a timed 1.5 mile loop in 9:09. I'd like to get that under 9 at some point.
Called it good today with just the running.
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Joined: Oct 2016
Posts: 2,660
Campfire Regular
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OP
Campfire Regular
Joined: Oct 2016
Posts: 2,660 |
^ remind me not to run with you- that's pretty fast
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Joined: Mar 2017
Posts: 2,180
Campfire Regular
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Campfire Regular
Joined: Mar 2017
Posts: 2,180 |
^ remind me not to run with you- that's pretty fast I used to run TONS marathons, umtramarathons, ironman triathlons etc. now days just shorter 5k- 10k at most.
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Joined: Nov 2012
Posts: 4,349
Campfire Tracker
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Campfire Tracker
Joined: Nov 2012
Posts: 4,349 |
Just a tip for the runners. At the end of a run after your warm down, try laying on the floor with your legs up against the wall. I used to do this when I was in xc/indoor/outdoor track. It helps dissipate the lactic acid and will help with soreness. I tried helping a co-worker with his running, he wanted to get his endurance up and he asked for my advice. I gave him some pointers. He called me an idiot and ignored what I told him. A couple weeks later he was hobbled up with shin splints and an ankle injury. He told me that a warm up run and stretching was totally unnecessary. Starting out distance is most important, not speed. Build the base first and work on interval work later. Rant over I should start running soon. I have a goat hunt coming up in August......
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Joined: Mar 2006
Posts: 1,716 Likes: 1
Campfire Regular
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Campfire Regular
Joined: Mar 2006
Posts: 1,716 Likes: 1 |
Squats sets of 10: 225, 275 thrice
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Joined: Mar 2017
Posts: 2,180
Campfire Regular
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Campfire Regular
Joined: Mar 2017
Posts: 2,180 |
Just wanted to get something fairly fast but really hard in today so I busted out my crossrope I used a 1lb rope and a 1/4lb rope. The 1lb rope is brutal.
-100 jumps (1lb) -80 jumps, high knee sprints (1lb rope) -70 rope jacks (1lb rope) -100 mountain climbers -75 bw squats -30 double unders (1/4lb rope) -40 push-ups -15 double unders (1/4lb rope) -15 burpees
It was pretty brutal and the worst part is when Igrabbed my phone to see how long it took, I saw I hadn't hit start on the timer so now I need to do it again at some point.
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Joined: Oct 2016
Posts: 2,660
Campfire Regular
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OP
Campfire Regular
Joined: Oct 2016
Posts: 2,660 |
5.5 mile son the trails- about 1500' of gain; mid 50's near perfect running weather all week
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Joined: May 2006
Posts: 266
Campfire Member
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Campfire Member
Joined: May 2006
Posts: 266 |
This morning I walked the dogs then jogged 3 miles on the treadmill. Off tomorrow so I'll go for a longer walk and then hit the weights.
Going hiking with The Wife this weekend. She's a powerful hiker and can really set a pace. We should burn up some miles.
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Joined: Mar 2017
Posts: 2,180
Campfire Regular
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Campfire Regular
Joined: Mar 2017
Posts: 2,180 |
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Joined: Jan 2007
Posts: 20,814
Campfire Ranger
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Campfire Ranger
Joined: Jan 2007
Posts: 20,814 |
Treadmill intervals: 23 Min
4x5: Squats-Standing press-
10x5 chin ups, leg extensions
10 burpees
Treadmill intervals: 23 Min
laissez les bons temps rouler
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Joined: Mar 2017
Posts: 2,180
Campfire Regular
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Campfire Regular
Joined: Mar 2017
Posts: 2,180 |
easy-ish day today.
-20 minute jumprope session, steady pace, alternate foot (both feet at the same time feel strange to me.
-10x10 one hand kb swings -10 turkish get ups
w/32kg kettlebell.
thats it for today, maybe 35 minutes of working out.
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Joined: Oct 2016
Posts: 2,660
Campfire Regular
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OP
Campfire Regular
Joined: Oct 2016
Posts: 2,660 |
16 miles snowshoeing in the Rattlesnake Wilderness, no shortage of snow
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Joined: Mar 2017
Posts: 2,180
Campfire Regular
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Campfire Regular
Joined: Mar 2017
Posts: 2,180 |
I didn't have a lot of time so I just did a challenge session from the tactical barbell 2 book. It's called the praetorian hills workout I guess it's like a South African special forces workout.
I took a 24kg kettlebell to my hill where I do sprints (~ 30m but steep enough).
The workout goes like this:
-10 swings -"sprint" the hill....carrying the kettlebell to the top..... -10 goblet squats with the kettlebell
Then walk down the hill x 10..
For the last few sets I wasn't running much at all.
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