Quick runsky to stay loose

Ran 2.5 miles on the tread mill at 8:30 pace. I increased my speed a little bit on the 2 mile just because running on a treadmill is a slow death for me!

Jefferson middle school stadium, Indianer

Brutal cardio and awesome leg workout!

Warm up with 1 mile at 10 minute pace followed by 5-7 minutes of stretching focusing on loosening your legs and lower back.

5 rounds
-10 jumping pullups on 8.5 foot bar
-15 double unders
-20 pushups

I was hurt after this one. My legs towards the end were giving out and therefore loosing form. Be careful if your loosing form with the double unders because you will compromise your lower back when you land.

Fort Wayne indianer gym workout

This was quick but great for leg strengthening.

3 rounds with 30,20,10 reps

-75lb front squats
-30lb dumbbell curls (count out each arm)
-25lb declined situps

Not bad in a gym I have never been too before. My legs towards the end were pretty jello factorus carnivorus.

Pre Christmas workout-Hamilton Park

For time:
40lb kettlebell (two-handed Russian swings only)

-10 swings, 1 burpee, sprint 50 yards
-10 swings, 2 burpees, sprint 50 yards
-10 swings, 3 burpees, sprint 50 yards

Repeat this circuit until you have reached 10 burpees. My time Was 14:00 minutes.

Great cardio pulmonary workout!

warm up with 3 rounds of the following:

10 double unders

5 toes-to-bars

5 burpees

10 walking lunges

wod: "BARBARA"

5 rounds: 20 pullups

30 pushups

40 situps

50 air squats

3 min. rest

"FILTHY FIFTY"

50 Box jumps (24")

50 Jumping pullups

50 Walking lundges

50 Knees-to-elbows

50 Push press (45# bar)

50 Wall balls (20#)

50 Burpees

50 Double unders

God speed, this is horrifying. Took me 29 minutes

Saturday morning. I saw some flashers in the middle

for a minute there.

"HELEN ON CRACK"

1200m run

63 kettle bell swings

36 pull ups

800m run

42 swings

24 pull ups

400m run

21 swings

12 pull ups

Good one for you Eduardo when we get your bar up.

I used a 53# bell, and it took me 38 minutes. It was

6am, and my knees felt like crappola...not to make

excuses, but if you beat my time that explains it!!!

I will beat you all,

G.S.-Dubs

Rainy Tuesday Run

Completed a 5.35 mile run @ 8:20 pace. During this run, I tried to incorporate some fartlek training. This was like a 30sec 80% sprint then back to normal pace for approx 2 to 3 min. I did this multiple times throughout the run.

Happy Thanksgriffcus

Lookin to complete two runs today; early morning and afternoon! First one began with running out the house at 6:15am. Completed 4.5 miles @ 8:27 pace. Felt a little off balance this morning which was translated into knee pain and tightness in my lower calve muscle. Need to make an effort to complete some serious stretching after a run.

I'm hoping to maybe get in an additional 5K at a faster pace (hopefully mid 7s)!

Anyone have a thorough stretch sequence that is quick (5min to 8min)?

Darkness!!

Went out for a run at around 5:30pm the other night and it was dark out...how depressing. Despite the sun quitting on me, I had the wife riding her bike next to me like little Mac's trainer from Mike Tyson's Punchout! I ran 3 miles at a 7:47 pace. I felt good, but didn't have enough motivation to complete a circuit after that.

Creation of the Garage Gym has started...First elements on the list:
- Pullup Bar
- Heavy Bag
- Wall Ball Backboard
- Row Machine
- Floor Mats

Try this little devil out:

5 rounds, record your time and total reps:

Squat Jumps (for 1:00)

Crab Walk (approx. 20 m)

Jumping Lunges (for 1:00)

Bear Crawl (approx. 20 m)

Legs will be feeling anice!

I finished up with medicine ball toss situps,

we were sitting about 15' apart, used a 10-lb ball,

and we did 125 of 'em. And i now have a burn on

the top of my ass like you wouldn't believe.

Quick Run

Jamie and I ran the Rocky Point trail at Hartshorne. Sprinted up most the inclines, finishing parking lot to parking lot in 20:15 (2.4 miles). Later went for an easy bike ride for about 30min.

Thursday I'm lookin to rock one of GSpeeds x-fit circuits!!!

5 minute abz....

30 seconds of situps (keep track of the total # if you're keeping a log)

30 second hollow rock

repeat until 5 minutes are up, no rest.

It burns!

Good one for the Garage:

For time:

800 m run

50 burpee pullups

800 m run

(i got 15:13)

Then bang out 45# thrusters, as many as you can do consecutively without resting.

(i only did 20 cause I was shot)

Finish with a plank, as long as you can hold it.

(i got 2:20, record was 4:16)

The Worst In America

7 Rounds:

29 Back Squats (Rx = 135#)

(No Rack; clean & jerk it or snatch it if you're feeling like a beast)

400 m run

I Rx'd it and finished in exactly 40:00. Not looking forward to stairs today!

Old School Original - Monday

Fired up the stopwatch and completed the following without resting:

20 - Perfecto Pushups
20/20- Ab Twists (8lb Med Ball)
20 - Standing Military Press (25 lb Dumbells)
20 - Prisoner Squats
20 - Pullups
20 - Swiss Ball Crunches

15 - Perfecto Pushups
15/15- Ab Twists (8lb Med Ball)
15 - Standing Military Press (25 lb Dumbells)
15 - Prisoner Squats
15 - Pullups
15 - Swiss Ball Crunches

10 - Perfecto Pushups
10/10- Ab Twists (8lb Med Ball)
10 - Standing Military Press (25 lb Dumbells)
10 - Prisoner Squats
10 - Pullups
10 - Swiss Ball Crunches

5 - Perfecto Pushups
5/5- Ab Twists (8lb Med Ball)
5 - Standing Military Press (25 lb Dumbells)
5 - Prisoner Squats
5 - Pullups
5 - Swiss Ball Crunches

Completed the four rounds in 11:51. Finished the quick workout with standing dumbell curls (25 lbs) 25 reps on each arm.

This will destroy your abs:

Start the clock;

800 m run;

then, 5 rounds of following:

100m farmers walk (men 75# bells/wahines 53# bells)

30 sit ups

16 grass hoppers

and finish with another 800 m run

i forget my time, but wife beat me because I suck at situps.

5 rounds for time:

12 squat cleans (dudes 135#/chicks 95#)

25 double unders (or 75 singles)

(i got 16:31)

"NUTTS"

5 rounds of the following for time:

200m run

20 pull ups

200m run

20 push ups

200m run

20 sit ups

200m run

20 air squats

TABATA

need a rower for this one and rings for the skin the cats...but it's a beast

20 sec on, 10 sec rest for 8 sets of the following:

row (for calories)

wall balls (20#)

kettle bell power swings (53#)

walking lunges

skin the cat

plank (no score here, just hold it!)

your score is the fewest reps you get in each exercise.

i got 41.

Kev's Stonybrook Workout

Stony brook workout

4 miles at 8 min pace

35 LB kettle bell
-25 two-handed American kettle bell swings
-sprint 50 yards and do 25 palm up push ups
-sprint 50 yards back to kettle bell and do 25 air squats
Repeat for 4 rounds with 1 minute rest in between.

15:01 was my time.
KJ

Monday Basic

Got out in the afternoon and ran approx 4 mile at 7:50 pace. I had Elsa riding her bike with me, I think that made me run a little faster. I took a path down along Ocean Ave. and North End towards the boardwalk. There were some strong headwinds at times, but it was altogether a pretty smooth run.

Thursday Rain Run

Hit the streets with a light rain and medium headwind. Ran 4.6 miles at 8:15 pace. Plan on completing another short x-fit circuit tonight...but we'll see if I can summon the motivation!

Tuesday Mornin

Out the door at 6:15am, completed just over 4 miles at 8:08 pace. Then finished with a very brief version of Kev's Kettlebell routine:
- 25 two-handed Russian swing (30 lb)
- 10 single arm clean, squat, press (20 lb) R then L arm
- 20 standard push-ups

Finished with a few inadequate stretches (strings de jamon, quads, calves, butterflys, cobra, downward dawg)

Saturday Run

7.1 mile run in Hartshorne woods. (Rocky Pt -> Grand Tour -> Cuesta Ridge -> Rocky Pt reverse -> Cuesta Ridge -> Grand Tour -> paved road towards parking lot). Kicked my ass and took approx 69min.

Me too....ROAR!

Started at 6:20am this morning, ran 4.25 miles at 8:20 pace. Then basic stretching approx 5min. Starting slow, but gettin it in!!

Get after it morning workout

WOW it has been a year since I last posted something on our blog? really? Well then here goes....

started running at 6 am and ran 4 miles at a 7:12 pace (28:51), which really warmed me up for the following.

*all with 40lb Kettlebell*

-25 two-handed russian kettle bell swings
-10 single arm snatch and clean into squat/overhead press.
-20 single arm swings while switching hands between each rep
-Walk in overhead press position holding it for 25 yards each arm

Took about 7-8 mins additional time. Good Luck. Roarforlife.com