Running

[Tom Yum]

I started Ross Enamait's "Never Gymless" fifty-day sample program today. I decided it'd be wise to stay away from weights for a while so my arm can heal completely, and am starting to feel dumb substituting things like 150 squats for the Crossfit-style death marches.

Anyway, Ross is indeed the boss. I don't want to give away all the secrets because his $25 book is a steal, but day #1 involved ten minutes of a particularly tiring combination of burpees, squats, pushups and body rows. It looked easy on paper but left me feeling like jello.

I know what you mean, Tree.

Ross's stuff is affordable and very valuable. He's always been a supporter of the functional fitness ideology.

[Tom Yum]

warm-up speed walk, 1-miler.
1-mile interval sprints (5-6 miles total).
bag work 4 x 3:00
Speed rope - as many 5:00 rounds as I can do.

Update
Mile 1 - 6:26
Mile 2 - 6:47
Mile 3 - 7:05
Mile 4 - 7:48 - I couldn't keep it below 7:30, so I decided this would be a good stopping point.



Finished everything else, though.

Today, I'm taking it easy by hitting the weights. Tomorrow, we run again!

[treelizard]

Yeah a lot of Ross's stuff seems very crossfit-ish in some ways. Plus the book has nice pictures.

Oh and I got some Chinese formula to take now... tieh ta. Internal jow. Nice.

[Tom Yum]

Yeah a lot of Ross's stuff seems very crossfit-ish in some ways. Plus the book has nice pictures.

Oh and I got some Chinese formula to take now... tieh ta. Internal jow. Nice.

Care to start a new thread - perhaps a primer on Chinese medecine, herbs and natural remedies?

[treelizard]

Care to start a new thread - perhaps a primer on Chinese medecine, herbs and natural remedies?

Um...I don't know how much itnerest there is.

Today I did some isometrics, three rounds of calf raises, some attempts at ab rollouts (from my knees--this is tough), max time plank holds, and a proprietary circuit blend of LHR's, chinnies, v-ups and supermans.

[Tom Yum]

It doesn't matter. Just start the thread and if it catches on, great. If not, it'll sink. I'm suprised this thread made it past 40 pages.

Today's workout.

A 10 mile run, trying to keep it at 8:30 pace.

I'll have run a little over 20 miles this week.

[Tom Yum]

And todays...

800 meter sprint x 400 meter easy jog (as many as I can do).
Bag work. 6 rounds.
Calisthenics.

Update:

I did 4 x 800 meter sprints - legs still feelin' it from yesterday.
4 rounds of bag.
Substituted rope skipping for calisthenics.

[treelizard]

4 rounds of 12 burpees, 24 pushups, 36 squats and 500m row. I don't even want to post my time, it was so slow.

[Tom Yum]

4 rounds of 12 burpees, 24 pushups, 36 squats and 500m row. I don't even want to post my time, it was so slow.

You seem to favor body-weight resistance excercises. Is that your comfort zone?

[treelizard]

Uh, like I wrote I'm switching to bodyweight for now because I kept re-messing up my elbow with weights, even using light weights.

[Tom Yum]

Uh, like I wrote I'm switching to bodyweight for now because I kept re-messing up my elbow with weights, even using light weights.

Looking back, you seem to favor resistance work in general. Does strength come natural for you?

[treelizard]

Looking back, you seem to favor resistance work in general. Does strength come natural for you?

I like max effort Olylifting more than metabolic conditioning. It does seem easier. I wouldn't say natural and I don't think I'm particularly strong. I like crazy combos of resistance and metcon for time.

[treelizard]

Explosive strength and core today. I'm not going to list out the very interesting interval progression I did, but the exercises included
-96 lunge jumps, squat jumps, situps, flags
-160 ankle hops, butt kicks
-8 max bridge holds (as close to a bridge as I can get)
-8 max plank holds (2 left armed, 2 right armed, 2 weighted, 2 regular)

This whole thing took me over an hour. Whew.

[treelizard]

10 minutes of isometrics.

[Tom Yum]

10 minutes of isometrics.

I'm taking two days off to let my body rest since I ran more than usual.

Tree, I'm going to start incorporating cross-fit. There are about 4 or 5 level 3 challenges that I cannot perform.