Workout of the Day

[Vicarious_Lee]

Half hour run today and then this kettlebell workout.

http://www.youtube.com/watch?v=SRpbM9nzDcM

with a 30lb kettlebell in under 20 minutes.

Pushups. I mean just how awesome and complete and free of any equipment requirements are pushups? Pushups are pretty awesome.

Today's workout? My brother-in-law's 18-month old daughter is in my arms, in his pool, at his Memorial Day pool party. Okay Insatiable Toddler, let's do this.

3 sets of 20 reps in the shallow end of "jumps". I hold her in my arms and use my quads and whole legs to vault us out of the water. The delighted squealing has me training to near failure.

Next is 3 sets of 15 reps of deeper-water jumps using only my calf muscles and keeping legs and burned-out quads locked.

Then, since she wants to be in no one's arms but mine, we do presses from the water line, up and over my head, and back down, in about 5 feet of water. Victory is mine! She finally gets bored when I try to do twists with her and she decides to go to someone else.

I'll say it again: An excited child is the best/worst personal trainer out there. They'll push you until THEY get tired of the fun.

[the_alias]

Saturday: two multi pitch climbs in the sun - slab climbing so stronger leg and core work.
Sunday - bouldering pumpy arm work.
Monday - weighted pushups 22kg 1x6, 1x6, 1x3 - collapsed on last set. Then 10kg weighted stair runs x 3 (284steps per run)


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[phil_in_cs]

Dead lift ladders: up in 10lb increments sets of 5 until failure. Down in sets of 3, if you get all 3 do another set.
60 second rest, mostly spent moving plates
135x10 warmup
225x5, 235x5, 245x5, 255x5, 265x5, 275x5, 285x5, 295x3, 285xfail, 275x2, 265x3x2, 255x3x2, 245x3x3, 235x3x3, 225x5x3

pushups, 80lb vest, 5 sets of 8

[Bubba Enfield]

3 supersets of 9 chinups with slow negative/10 hanging leg raises.
4 supersets of 10 chest dips/10 hanging leg raises.

[CountryJim]

Run, 3.5 miles.

Push ups, 8 sets for a total of 140.

Pull ups, 5 sets for a total of 34.

Sit ups, 5 sets for a total of 120.

Stay safe.

[the_alias]

I did Cindy today
AMRAP 20 mins
5 pullups (I did strict, no kipping!)
10 pushups (fist)
15 squats

I got to around 10 rounds I think - pullups sorta became very very hard with 8 mins to go.

Useful image i found on the net from Starting Strength I believe

[Chantrea]

31 min run/walk (2 blocks of 8 minutes straight running now! With 1 5 minute recovery walk inbetween them and 5 minute warm up/cool down walks) immediately followed by an hour of TRX.

Scheduling my first bike/run "block" training for thurs.

[Tater Raider]

Love the "silliness, madness, death" thing.

Walked to the grocer today and carried goods back. Maybe a mile total but not something I usually do. Also, my weight loss has resumed its slow march towards healthier.

[Zombie309]

Wanted to see how fast I could do 50 burpees, 3:47 at 205lbs.

Did a 3.5 mile run beforehand.

[Zombie309]

Dead lift ladders: up in 10lb increments sets of 5 until failure. Down in sets of 3, if you get all 3 do another set.
60 second rest, mostly spent moving plates
135x10 warmup
225x5, 235x5, 245x5, 255x5, 265x5, 275x5, 285x5, 295x3, 285xfail, 275x2, 265x3x2, 255x3x2, 245x3x3, 235x3x3, 225x5x3

pushups, 80lb vest, 5 sets of 8

You are literally begging for an injury if you are deadlifting until failure on minimum rest. Please stop at once.

[Zombie309]

Half hour run today and then this kettlebell workout.

http://www.youtube.com/watch?v=SRpbM9nzDcM

with a 30lb kettlebell in under 20 minutes.

Pushups. I mean just how awesome and complete and free of any equipment requirements are pushups? Pushups are pretty awesome.

Today's workout? My brother-in-law's 18-month old daughter is in my arms, in his pool, at his Memorial Day pool party. Okay Insatiable Toddler, let's do this.

3 sets of 20 reps in the shallow end of "jumps". I hold her in my arms and use my quads and whole legs to vault us out of the water. The delighted squealing has me training to near failure.

Next is 3 sets of 15 reps of deeper-water jumps using only my calf muscles and keeping legs and burned-out quads locked.

Then, since she wants to be in no one's arms but mine, we do presses from the water line, up and over my head, and back down, in about 5 feet of water. Victory is mine! She finally gets bored when I try to do twists with her and she decides to go to someone else.

I'll say it again: An excited child is the best/worst personal trainer out there. They'll push you until THEY get tired of the fun.

Burpees>>>>>Pushups. The ultimate conditioning tool.

[phil_in_cs]

I've been lifting for years, the top lift in my deads yesterday was under 90% of my one rep max. I am just getting my volume up.

roam roller and mobility on my legs today; not as stiff as I'd expected though.

strict press, 95x10, 135x5, 125x5, 115x5x2, 105x5x2, 95x5x3
high pull, 85x12x3

[the_alias]

Comments/questions on someone's WOD are welcome, when you post your own WOD. However please take pure comments and lengthier discussion to this thread
viewtopic.php?f=6&t=94926

This thread is for your WoD Only. This includes intense manual labour like lawn mowing, chopping wood, etc

[Regular Guy]

5/28 1 hr swimming

[cautiousdan]

Some stretching and walking to warm up and then...
30 minutes of using an elliptical machine. Kept my pace over 150 the whole time.

[sigboy40]

Self Admisistered US Army Physical Fitness Test.
Pushups-100 points 91 total
Situps-85 points 63 total
Run-86 points 14:45 two mile
271 total score.
14% body fat via tape 18.5" neck 36.5" waist 215.0 pounds

Now I'm going to go do my arm workout
8x-dips
5x-pull ups
3 sets
25x tricep dips
15x bicep curls 25lb dumbbells
3 sets

Finish with sumo deadlift high pulls to failure (I hate you Phil)

[Chantrea]

800m swim this morning (done)

ETA: felt so good to do an easy spin (dealing with significant SAMS today that kicked in after my swim) that I did 11 easy miles instead of 6. Feeling more and more confident that I really can do this tri smiling.

[phil_in_cs]

Thighs very tight from the deadlifts the other day; not as painfully tight as my quads were when I was learning overhead squats but still very tight. Rest day, so foam roller and mobility exercises.

[the_alias]

This morning was pushed for time so
Tabata Bodyweight squats
Tabata Highpulls + Shoulder press using 10kg (22lb) plate

2 minute plank.

[cautiousdan]

Walking warm up followed by 30 minutes of alternating running and walking. Didn't take it too hard because it's Squat, Press and Deadlift day tomorrow!

[Bubba Enfield]

Today everything was 3x8, with a barbell. Squats, bench press, bent-over rows, overhead press, and curls.

[Chantrea]

Less time today than I planned, so saving the block for tomorrow (plus, I'm going to be a weenie but I'm pretty sore from the bike seat yesterday and want to rest for a day!). Heading out to do my C25K week 5 run 2.

[Regular Guy]

2 hrs striking/grappling/boxing. My left knee is killing me. A kid needed 'help' getting over his fear of hitting people and sparing. I let him pound on me for 15 minutes. Then he kept dropping his hands because I wasn't counter striking. Then I did, jabbed twice, threw a mild front kick and a great big slow round house kick to the head. His hands were down, yupe, popped him in the eye. I felt bad but damn, keep your hands up.

[CountryJim]

3.5 mile run.