Workout of the Day

[Dogan]

Judo in about an hour. Always whips me.

[L1Z4RD]

Chest this morning. After 45 minutes of cardio, of course.

Flat bench
Incline bench
Decline bench
Inclined dumbell press
Dumbell flys
Upright rows
Pec Deck

[J-Z]

Yesterday.

Seated leg press
Calf raises(straight, inverted, extroverted)
Standing bicep curls
Seated preacher curls
Skull crushers
Triceps kickbacks
Ab circuit

Today rested and ate ice cream.

Tomorrow I start training for Tough Mudder. Going to do their recommended workout with slight modifications as I go.

http://toughmudder.com/training-prep/

[d1chet]

I was posed a question the other day by someone asking, "Why do you workout so much?" At the time I responded with my default answer, "So I can look good naked" because I'm under the impression that how good you look is a "consequence" of how fit you are. But then I stumbled upon this article, and I think my views on why I train are changing. Maybe not necessarily to be able to defend myself in a prison setting, but in an EOTWAWKI setting. Gotta be strong, gotta be able to move quickly/explosively/violently/, gotta be able to do to all ofthose thing plus walk for a looong time.

Think of this as a Sunday pep talk. What have you done physically since January 1 to make your body more ready to survive in the PAW? To have your body at the peak of efficiency when you need it the most? To have the strength and speed to violently and quickly deal with an attacker? To have the stamina to walk from Point A to B with a heavy pack? You don't know what catastrophic event looks around the corner, and what demends will be placed on your mind and body. Always be mindful that one day your life, or the life of a loved one may rest on how fit you really are. Here's to a good training week.

[phil_in_cs]

ChaseTheHero came over; 90 minutes of boxing drills.

[Regular Guy]

2 hrs wood cutting and processing fat wood.

[phil_in_cs]

Press, 45x15, 115 5x5
shrug 85 3 of 10
highpull, 85 3 of 10

shoulders are wasted from the boxing drills yesterday. Too long a layoff.

[the_alias]

I've been running the last couple of days - trail running 5km distances at around 10km p/hr.

Yesterday did 3 sets of
100 jump rope
20 situps
20 pushups

easing myself back into training watching for any shoulder pain.

[L1Z4RD]

60 minutes on the elliptical

Twist ups
Crunches
weighted crunches
Leg raises

[phil_in_cs]

deadlift day: 135x10, 225x10, 275x5x5

[Bubba Enfield]

Yesterday was boot camp class; did it wearing a twenty pound vest.

Today was weights
Squat 90x5, 120x5, 155x5,5,5
Bench press 65x5, 115x5, 135x5,5,5
Deadlift 115x5, 165x5, 220x5,5,5 (yay!)
Shoulder press 80x7,7,7
Weighted chinups 24lbs 6x3.

[d1chet]

Yesterday:
Shoulder Press- 2x5x 1x10 @100
Back Squat- 2x5, 1x12 @190
2 sets of max ring rows (don't have a pullup bar)

Today:
3 power cleans, every 3 minutes, 5 rounds @ 140
Pushups- 5x20
10 rounds- :30 sec sprint (15 yards down and back)/:30 sec rest

[phil_in_cs]

full snatches, 55db, 4 sets of 3
bent rows, 185lbs, 3 sets of 15
good mornings, 75lbs, 3 sets of 20

[Regular Guy]

1/25
Squats, curls, kettles 45 mins. Pure weight training.

[L1Z4RD]

Had my physical today. Passed my stress test with flying colors. But, the doctor still says I'm too heavy.

At 293 (I've gained ) I think he might be right. Back to the nutrition plan for me.

[phil_in_cs]

Catching up:
Saturday and Sunday was a pistol fighting class
Monday rest day
Tuesday still very sore, so foam roller and mobility work.
Wednesday (today, 2/1/12) Overhead squats, not too much weight, lots of reps, working on form and endurance. 5 sets of 20, at 30lbs

[L1Z4RD]

Cardio and abs today.

One of our guys had open heart surgery. Quadruple bypass. Not really a shocker considering his lifestyle, but it opened a lot of my buddies eyes. It saddens me that it took one of our own to have such complications, but he told me when I visited him "No more fatty foods for me." Lol. I'm just happy he's ok.

Let's take care of ourselves, shall we?

[the_alias]

Cardio and abs today.

One of our guys had open heart surgery. Quadruple bypass. Not really a shocker considering his lifestyle, but it opened a lot of my buddies eyes. It saddens me that it took one of our own to have such complications, but he told me when I visited him "No more fatty foods for me." Lol. I'm just happy he's ok.

Let's take care of ourselves, shall we?

Glad your friend is ok.
Speaking of taking care of ourselves have you booked swimming lessons yet mate?

I'm still on semi-rest period but monday was 3 stair runs full paced with some burpees mixed in. Video of the stair run so ya'll don't think I'm wussing out

[Dogan]

Anyone know the name of an exercise in which you do a crunch with your legs all the way to the left or right? Thinking some kind of oblique exercise.

[FlashDaddy]

For my workout, rode my Giant Roam 2 bike to and from work, about 7 miles each way. I love the La Nina weather we are getting in central Indiana. It was 53 degrees Farenheit this morning, rising o 57 this afternoon. It was a great day for a ride.

[phil_in_cs]

Wasn't exactly raining this morning, but the fog was so thick it was condensing on everything.

short route (2.1 miles) in both vests + slosh pipe, 110lbs total, 37 minutes.

[the_alias]

Yesterday was Crossfit style running/endurance workout. It was -8c the track was frozen and snow covered. The wind was biting and hit you full blast on the last 200m!

3 warmup laps (400 meter track)

Then first part of workout was
4 x 800m repeats aiming at 03:20
30 seconds pause in between.

2nd part of workout was
15 AMRAP of:
Sled/tire drag/pull/push over 15 -20 meters
Then 400 m

[Colt1910]

Karmacrossfit.com

[Regular Guy]

2/2
1 hr Kick boxing, lots of push ups, sit ups and squats.
1 hr grappling 6 matches 3 wins, 3 draws. Of the 3 wins I got a choke, a chicken wing and a wrist lock on the ground. Everyone was like, what the hell with these old school submissions. I said it's how I roll.