Take care of yourself

Re: Take care of yourself (LiveSTRONG)

Today

Day 7 pullups

Crossfit's WOD. Complete the following every 30 seconds for as long as possible: Clean, 1 rep. Guys were supposed to start at 245 and add 10 pounds every 30 seconds. Well, hell, there's no way I could come close to that, so I started at 115 and added what I could. Got 27 rounds before I failed. They went 115, 120, 125, 130, 130, 130, 130, 130, 135, 135, 135, 140, 140 (barely), 125, 125, 125, 125, 130, 130, 130, 130, 130, 125, 125, 125, 130, 130, miss 130 and done.

Probably should have tried to do it a little closer to Rx'd, but I figure 27 sets will do me better than getting stuck at 140 six sets in.

Row/Run combo, four rounds: Row 500 meters, run 1/4 mile. Row splits: 1:58, 2:00, 2:07, 2:07 for a total time of 8:12. Run splits: 1:51, 1:47, 1:44, 1:43 for a total time of 7:08. Total time with switching between rower and treadmill, and, like, feeling as if I wanted to die, 18:23.

And with that I was whooped. Best workout in quite a while.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Today

Day 8 pullups

Dumbbell bench, 47.5 = 12, 9, 7, 5

Run 1.5 miles in 12:48 or so. Run 1/4 mile at 9.0 mph, 1:56. Run another 1/4 mile at 10.0 mph, 1:44.

Joe

 

Re: Take care of yourself (LiveSTRONG)

6-exercise circuit. Takes about 25-27 minutes:

1st pass
Machine chest press @240: 25 reps
Machine cable press @ 80 each side: 20 w/ left foot out front, 20 w/right
Dumbell bicep curls @ 50 each: 12 w/ each arm
Forearm curls @ 25 each: 20 w/ each arm
Dumbell shoulder shrugs @ 50 each: 20
Lat pulldown ( behind the head) @ 115: 20

2nd-4th pass
15, 15, 15
10, 10, 10
10, 8, 6
10, 10, 10,
10, 10, 10
10, 10, 10

Then a mile run @ 6.3 and a half-mile incline walk (5 minutes @ 5, 5 minutes @ 7)

 

Re: Take care of yourself (LiveSTRONG)

Once a month at my gym they have a class where you can try various strongman events. Today it was the truck pull. I pulled a 40,000-pound tri-axle dump truck about 25 feet. The course was 50 feet. A few people made it that far. It's very tough to get going. I could move it OK for a while, then there was a sticking point I just couldn't get through.

 

Re: Take care of yourself (LiveSTRONG)

Last night

Day 9 of the 100 pullup challenge.

Crossfit's "Isabel", 30 snatches for time. Went with 75 pounds and finished, with poor form thrown in, in 5:56. Wasn't satisfied with my form, so I dropped to 65 pounds and did 15 in 1:31.

The sweat she did roll, and I went home and grilled sirloin shish kebabs. Mmm ... they made for great leftovers, too.

Joe

 

Re: Take care of yourself (LiveSTRONG)

After a week's vacation with no gym work and lots of beer, I'm ready to get back into it. Though doing a a decent amount of ocean swimming and carrying heavy stuff to and from the beach at least gave me a modicum of physical activity. Will probably go with Elizabeth today and Fran tomorrow.

 

Re: Take care of yourself (LiveSTRONG)

I'm coming off a week of having family in town (and eating delicious but bad for you restaurant food twice a day), and next week I'm headed out to Las Vegas for three days of self-abuse. So it's kind of important that this week count. Almost skipped this morning but somehow still made it.

 

Re: Take care of yourself (LiveSTRONG)

Elizabeth ... ouch.

Even with scaling, this one sucked in that oh so delicious CrossFit way.

As RxD it was 21-15-9 reps of:
135-pound clean
ring dips

I scaled it to 115 pounds and regular dips (no rings). Still took me a good 21 minutes to complete. Ripping through a bunch of cleans at one is difficult.

 

Re: Take care of yourself (LiveSTRONG)

Did a round of Fran today ... 21-15-9 of 95-pound thrusters and pull-ups. Finished in 12:58 ... then knocked out a 15-mile bike ride. My legs are toast.

 

Re: Take care of yourself (LiveSTRONG)

Today

Day 10 of 100 pullup challenge.

Run (and walk a little) 30 minutes. Hit 3.0 miles in 27:37, then cooled down to 30 minutes at a walking pace. So, there's my baseline that I need to improve upon.

Unfortunately, I'm having nose surgery Thursday to fix my funked up septum, so that's going to curtail the running for a week or so because I don't want a nosebleed that a higher blood pressure could bring.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Good luck with the surgery, joe.

Rode 15 miles yesterday ... really humid day, almost hard to breathe out there. I was in between two, two-day media days road trips. The second starts today. Probably won't do anything but play golf today. Hoping to get up early and knock out something in the hotel gym in the morning before the interviews begin tomorrow. I'll have to vet it out to see what my options are before deciding.

 

Re: Take care of yourself (LiveSTRONG)

I like to work in circuits.
It helps when I can sort of group workouts together.
Today was an upper body day.
I try to end each circuit with a plyometric move.
Tomorrow: Swimming.