Take care of yourself

Re: Take care of yourself (LiveSTRONG)

Today

7 burpees, 7 pullups (making up for skipping yesterday, so 3 for Wednesday and Thursday's 4).

Three rounds, pushups, situps, squats, no rest, finished in 4:43. I didn't time myself the other day, so today's time is my baseline.

Joseph, that PT sounds like something I would have liked when I was hitting the Crossfit workouts heavy. Right now, sounds like a puke-inducing hell.

Joe

 

Re: Take care of yourself (LiveSTRONG)

PT this morning. Did a small warmup, then a 5.5 mile run. The worse part was the hills that hit about 2 miles into the run. It goes hill, downhill, hill, downhill, hill then we hit the turnaround point. Reverse the sequence on the way back. So, it's 2 miles, about 1.4 miles of hills, then 2 miles. Fun times. LOL
I was in my usual "not as fast as the super high speeds (meaning sub-14:00 2-milers), but still well in front of the slowpokes in the fast group and everybody in the slow group (meaning at least 18:00 or slower for 2 miles)" position. To give you a perspective on how fast that is exactly, I ran a 15:20 for 2 miles on my PT test a couple of weeks ago.
Needless to say, I'm a bit tired this morning at work. However, I'll be alright. Just don't go asking me to do it again right now or it would be MUCH slower.

 

Re: Take care of yourself (LiveSTRONG)

Joe, I'm with you brother. I switched beats at the paper and have been traveling non-stop for the better part of a month, so my workouts have gotten all out of whack. I'll have an opportunity to go to the gym at least four days this week, so I'm looking forward to getting back after it consistently.

 

Re: Take care of yourself (LiveSTRONG)

Tonight

Bench dips: 20, 17, 13 = 50
Overhead squats: 20, 20, 10 = 50
Plank: 1:05, 0:35, 0:33 = 2:13 total time.

10 burpees

Joe

 

Re: Take care of yourself (LiveSTRONG)

Circuit training today for PT. Endurance circuit on the bike (increasing and decreasing resistance), Crossfit-ish circuit involving a medicine ball (pushups, burpees, crunches, etc.) and strength circuit doing stuff with dumbbells (bicep curls, butterflies, overhead presses, etc.)

 

Re: Take care of yourself (LiveSTRONG)

Tonight

6 burpees
Three rounds of pushups, situps, squats; 25-15-10. All three rounds in 4:32, 11 seconds better than the last time I did it. Situps are the time-killing element in this workout.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Did a mess of front squats yesterday and 20 minutes on the stationary bike. No time to go today (three hours plus of driving plus work). Back at it tomorrow.

 

Re: Take care of yourself (LiveSTRONG)

Pushup/Situp Drills this morning followed by about a 3.5 mile run.
Pushup/Situp Drills were done with partners (You do pushups for 45 seconds, they do pushups for 45 seconds, you do situps for 45, they do situps for 45; repeat 3 more times). Wanted to do 25-20-15-10 (I set modest goals when it comes to pushups, it's my weak point) and made each of my goals. Just need to keep working on my upper body strength.

 

Re: Take care of yourself (LiveSTRONG)

After not doing a whole lot of CrossFit stuff for the past few weeks because of ridiculous amounts of travel, I knocked today's main site WOD out today:

For time:
30 Handstand push-ups (sub of pushups with feet propped against wall)
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories (sub 20 calories on elliptical, no rower at gym)
10 Muscle-ups (sub 3 pull-ups/dips for each MU)

Took me 35:19. Was really struggling on the KB swings today. Doing those right after the deadlifts and push presses was killer. Glad I finished, though. Time was slow, but workout was good.

 

Re: Take care of yourself (LiveSTRONG)

Dusted the bike off for the first time in three weeks. Only rode eight miles and predictably, it hurt. Still, good to at least get the heart pumping before getting back in the car again ...

 

Re: Take care of yourself (LiveSTRONG)

I took one look at today's CrossFit WOD and said, uh, no. For the record, it was run 10 miles and do 150 burpee pullups, separating them anyway you see fit.

Made up my own instead, a mini-ladder that was pretty good.
10 pullups
20 burpees
30 hang power cleans at 115#
40 kettlebell swings, 40lb KB
50 bench press reps at 135#

 

Re: Take care of yourself (LiveSTRONG)

Today ... so far

7 burpees
Bench dips: 20, 18, 12 = 50
Overhead squats: 20, 20, 10 = 50
Plank: 0:47, 0:34, 1:06 = 2:27

I started (again) with the sparkpeople website, tracking my calories (which also tracks carbs, fats and protein). To lose weight, and I want to shuck off at least 10 by Christmas, I'm allowed 1,500 to 1,800 calories a day. I'm already at 950, so it's gonna suck. But it just means that I need to eat healthier food and meals and drink plenty of water. The wife is back on the plan, too, so it will be easier with someone to hold each of us accountable. I'm going to work out with her tonight after the 4-year-old is in bed, some light stuff like curls into Arnold press, triceps extensions, that sort of thing. It ain't much, but it's a start for both of us.

Joe