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  • I did half-tabatas (only 4 rounds of 20 sec. work 10 sec. rest per exercise)
    air squats (64), situps (60), flutter kicks (140) in-place lunges (120)

    Anyone wanna write a couple lower body WODs for me?

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    • Sigh, I've had the flu for a week. I'm really unlucky, three minor injuries in a row and when i come back, i get sick!

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      • That sucks Blitz. If it makes you feel better, I was supposed to get a pull up in a month and just hurt my elbow instead, so...

        Anyways, today I did the WOD but I subbed sit-ups for pullups, which was 1 pullup the first minute, 2 the second, etc. with a continuously running clock. I did 15 rounds + 15 situps...almost 16 rounds! That's only 134 situps in 16 minutes, which is a little more than 8 a minute, but seemed a lot harder.

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        • Tabata squats. Score = 20. This is four better than last time I did it and a "passing" score (the CF squat rule is that you should be scoring 18-20 before squatting with weights).

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          • Originally posted by treelizard View Post
            Anyone wanna write a couple lower body WODs for me?
            I would, tree except you probably wouldn't like it.

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            • Don't worry about it, I already got about twenty written for me by some trusty CF'ers.

              By the way, what's your tabata squat score?

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              • Originally posted by treelizard View Post
                Don't worry about it, I already got about twenty written for me by some trusty CF'ers. By the way, what's your tabata squat score?
                Good for you, Tree.

                I'm not much of a crossfitter at the moment. I think its a good program and I'll eventually use it.

                I'm working on my run/swim speed and stamina.
                Its a mix of speed + stamina work either in the pool or on the track or both. Legs feel different when you're running after a long swim.

                Secondly, I do plyos and calisthenics from SEAL pt and MA work. Most of it hits my legs and my core; sometimes my back.

                Lastly, I lift weights when I feel I need a break after several weeks of hard training. I do it for general strengthening and to prevent injury.

                I can run a mile in 6:11.
                2 miles 13:39.

                I'm still set on breaking a 6:00 mile.

                Haven't really timed my swims closely, except I can swim 3/4 mile just under 40 minutes. At this pace, I can cover a length and a half in about 1:00.

                Not fast, but steady.

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                • Nice run scores. But I bet I can beat your L-sit and tabata squat scores. Nobody ever takes me up on my challenges anymore. All this hard work for nothing!!

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                  • Originally posted by treelizard View Post
                    Nice run scores. But I bet I can beat your L-sit and tabata squat scores. Nobody ever takes me up on my challenges anymore. All this hard work for nothing!!
                    lol...you probably can.

                    Not sure what an L-sit is, but my alltime best in situps is 93 in 2:00 (final PT test). Today I can probably squeeze out about 70.

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                    • Well, if you ever get bored, do tabata squats and tell me if you beat my score.

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                      • I've been hitting the books more than the bag recently.

                        Last night, I did some calisthenics (pushups, flutterkicks, handstand pushups, squats, divebombers) then went on a 6 mile jog through a swampy trail. Lots of interesting noises out there; thick fog - so it was definitely a cardio challenge.

                        Lots o' fun - then back to the books.

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                        • I did a little bit of Sinawali, like ten pushups and 25 dumbbell swings (20# bell) to see how my elbow would like it. It didn't.

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                          • AM
                            3 sets x max. rep pushups. That'll wake anyone up.


                            PM
                            Armstrong pullup sequence: day 1
                            5 sets x max. rep pullups

                            3 mile run @ 22 minutes
                            2 sets x max. rep situps
                            lunges - till overload
                            duck walk - till overload.

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                            • Taking some time off to let my elbow heal more and to get over this cold.

                              Been hanging out on the Performance Menu website and I'm working on a new routine that will incorporate one day of Oly lifting, one day of metcon and one day of skills/gymnastics work as my 3 days on. It's a lot like crossfit but a little less metcon and a bit more lifting and skills work. For skills I'm going to have "hard" days working on things I suck at or can't do like rolling, pistols, shoulder stands, head stands, Parkour) and "easy" days to improve stuff I can already do (L-sit, v-sit, ring work, bench dips). Adding more stretching in.

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                              • No workout today, got acupuncture instead. My acupuncturist told me to stop using ice and to only use heat from now on... I guess in TCM they say ice causes the injury to go deeper and you get arthritis later on. So been doing dit da jow with a hot-as-I-can-stand-it towel on over it. A lot less traumatic than trying to figure out how something can still hurt when it's iced to numbness.

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