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Joined: Aug 2005
Posts: 318
Campfire Member
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Campfire Member
Joined: Aug 2005
Posts: 318 |
Unfortunately flexibility is something the vast majority forget.
I hadn't logged on for awhile but did a hard workout Friday that was from cross fit football.
At the top of each minute you complete: 5 burpees Max rep thrusters at 135 (I did FS only as my shoulder is bad), until the minute is up. You then start the next round with 5 thrusters again. You keep going as long as it takes you to get 100 thrusters/FS. 22:02
Was hard as hell and I thought I would be sore Saturday but I wasn't.
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
Phil,
You are correct. The hamstrings are what have been giving me problems and not so much the quads. I was having knee pain about 20 years ago. The orthopedic surgeon put me up on the table, stretched my leg and said "your hamstrings are too tight." Then he proceeded to draw a diagram that showed how tight hamstrings prevent your leg from fully extending with each stride, which in turn puts more stress on the patella tendon and lower back. Did a 3-mile hike in a blizzard yesterday. Located a coyote den.
A wise man is frequently humbled.
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
Did cardio in the gym today.
A wise man is frequently humbled.
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Joined: Oct 2008
Posts: 387
Campfire Member
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Campfire Member
Joined: Oct 2008
Posts: 387 |
did my circuit again last night 5.8 mi. 2100 ft elevation jumped it up to 150 push-ups.
Goodnight Chesty Puller... Wherever you are.
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
Yesterday: 5 rounds for time of: 11 back squats, 185 lb. 7 strict burpee pull-ups 400-meter run
29:21
Weight had to start on the ground; clean and press/jerk it overhead to get it into the back squat. That's the most I'd clean, so that was good. I used bands for the burpee pullups as I'm still along way from doing those.
Today: Complete as many rounds as possible in 7 minutes of: 5 Handstand Push Ups 5 Ring Dips 5 Box Jumps, 30″/24″
6 rounds. I reconfirmed, that I am no gymnast and prefer not to spend any time upside down...
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
Did lower body/core today.
A wise man is frequently humbled.
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
Did upper body yesterday.
A wise man is frequently humbled.
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
Did a "corrective session" with a trainer and then took the pack on a 3 mile hike. I'm working on core strength with the trainer, lower back, glutes, hips, abs. We were doing a series of exercises on the floor, no weights, some static and some not. They all kicked my ass.
PS, either you guys are slackin' off or just losing interest in the thread, hopefully the latter.
A wise man is frequently humbled.
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Joined: Oct 2008
Posts: 387
Campfire Member
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Campfire Member
Joined: Oct 2008
Posts: 387 |
I did my climb circuit last night, it was "Muggy" and not much fun. My "supple leopard" book showed up... I have not had time to get into it but it appears to be very informative and I am sure useful tool.
Goodnight Chesty Puller... Wherever you are.
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Joined: Mar 2006
Posts: 1,712
Campfire Regular
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Campfire Regular
Joined: Mar 2006
Posts: 1,712 |
Until just over a month ago, I hadn't lifted consistently in about a year and a half - result of a new kid and a move.
New job has me working 2 on / 2 off rotations, and I'm able to lift at nights after work. It makes for an interesting experiment to see how quickly strength will come back if you've let yourself get to a fully untrained state.
I'm nearing the end of the 2nd work rotation, which basically means I lifted for two weeks, took two weeks off while at home, and am now 10 days into the next two weeks. The last two workouts had me squatting 2 sets of 12 with 225, deadlifting three sets of 5 with 275, cleaning 2 sets of 6 at 185 then another set of 6 at 205, and front squatting 2 sets of 15 at 185.
At the beginning of my first rotation about 40 days ago, I started squatting with just the bar.
Interesting how quickly it comes back, and how good I feel as it does. Still a little ways to go: lose 20 lbs, squat sets of 15 with 225 or 8 with 315, clean sets of 5 with 225, and dead sets of 5 with 375. Betcha I get real close on the lifts next hitch, and after that I'll start working on trimming down.
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Joined: Jan 2001
Posts: 1,697
Campfire Regular
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Campfire Regular
Joined: Jan 2001
Posts: 1,697 |
Follow up,5 weeks hence. I've been working on stretching my hamstring, quad work and knee exercises. The baker's cyst is about gone and the over discomfort in the knee is dissipating every day. "On the mend" I would say.
'Often mistaken, never in doubt'
'Ignorance more frequently begets confidence than does knowledge' Darwin
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
Warmup: Burgener
Skill: Hang Snatch progressions
Workout: 10min to work up to a 1rep max Hang Snatch 135#
Rest two minutes:
Handstand walk for distance, 2 min cap: Can't walk on my hands, so did 3, 30 sec handstand holds.
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
did 3 miles with the pack this morning.
A wise man is frequently humbled.
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Joined: Oct 2008
Posts: 387
Campfire Member
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Campfire Member
Joined: Oct 2008
Posts: 387 |
I did my 6 mile hike today, No pack,no run.(well a little) 2100ft. elevation gain (2 summits and 3 sets of 25 push-ups each summit) for 150 push ups on top when out of breath. I have been doing this for a while now and it is still kicking my ass! I am Getting stronger but maybe not as fast as some other programs. The thing is I really enjoy it. keeps me coming back. I now have my wife going along for the first loop (she is tough and can run like an antelope) Good family fun and I get in shape for hunting.
Goodnight Chesty Puller... Wherever you are.
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Joined: Jan 2007
Posts: 20,812
Campfire Ranger
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Campfire Ranger
Joined: Jan 2007
Posts: 20,812 |
Still here looking and working out at home. Doing a little Turkey hunting, weights, hiking with the pack and some light jogging. Shotgun season is almost in full swing so that is grabbing some time.
Have fun guys and keep at it.
laissez les bons temps rouler
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
50 pistol squats (alternating legs) 21 dips 21 pull ups 10 hang power cleans - 155# 50 pistol squats (alternating legs)
16 mins
'killer- Enjoying it is the most important part as that means you'll keep doing it! Good work! I'd be hard pressed to do 2100' of gain within an hour of where I live...and that sucks.
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Joined: Oct 2008
Posts: 387
Campfire Member
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Campfire Member
Joined: Oct 2008
Posts: 387 |
The wife and I went up once tonight as I had an appointment later. Made great time up the hill. around 26 min. then stacked up some push-ups 40-30-30 before heading down. felt great. I am going to build a pull up bar here at the house so I can hit it morning and evening. I will get that done this weekend. I want to get where I am doing 20 pull-ups, 100 push-ups,80 sit ups, and run/walk 3 mi. every day, not too far off.That worked for me in the Marines it will work for me again it is just that I am 40 years older.
Goodnight Chesty Puller... Wherever you are.
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
Did lower body/core in the gym yesterday, upper body is on tap for today.
A wise man is frequently humbled.
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
10 rounds for time: 1 rope climb 200' sprint
I did modified rope climbs (ladder, feet on ground) at a 15:1 ratio. I only made it through 3 rounds before the 10 min cuttoff. I either need to get a whole hell of a lot stronger or a whole hell of a lot lighter...
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
For time: 50-calorie row 50 box jump overs, 24 / 18 in. 50 deadlifts, 180 / 120 lb. 50 wall-ball shots, 20 / 14 lb. 50 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box jump overs, 24 / 18 in. 50-calorie row Time cap: 21 minutes
10 minute transition Event 7 64 Pull ups 8 overhead squats 205#/135# time cap: 6 minutes
I made it through 280 reps on the first workout and through 58 reps of pullups on the second.
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