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Friday, Febuary 27, 2009 - Hip-Back Extensions, Run 400 Meters
Posted: 27 February 2009 01:23 PM   [ Ignore ]   [ # 61 ]
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Worked out at home. Subbed Supermans for Hip-back extensions
For time:
21 Supermans
Run 400 meters
18 Supermans
Run 400 meters
15 Supermans
Run 400 meters
12 Supermans
Run 400 meters
9 Supermans
Run 400 meters
6 Supermans
Run 400 meters
3 Supermans
Run 400 meters

13:24

Oh yeah and i got my FIRST MUSCLE-UP!! Thanks to Mr. K’s coaching. Only did a couple today but next week ill be working on trying to do a few of them in a row.

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Posted: 27 February 2009 01:28 PM   [ Ignore ]   [ # 62 ]
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2 min. jump rope 193

As Rx’d!
hip-back extensions on Smith machine (around/across gym from treadmills)
400m on treadmill all at 9.0 mph
22.59

2 min. alt. foot jump rope

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Posted: 27 February 2009 01:32 PM   [ Ignore ]   [ # 63 ]
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Puppies (modified):
32 stationary lunges
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
32 stationary lunges
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
32 stationary lunges
9 Pull-ups (beginner or assisted okay)
9 Sit-ups
32 stationary lunges
6 Pull-ups (beginner or assisted okay)
6 Sit-ups

Experiencing shoulder pain again from an injury a few months back, so I used the Gravitron at 70lb for the pull-ups.
time was 5:40—seemed WAAAY to fast compared to what others did, so I added:
32 stationary lunges
18 Pull-ups
18 Sit-ups

total time: 8:55
Definitely lunge intensive with the assisted pull-ups.

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M/38/5’10”/180lb
Habakkuk 3:19

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Posted: 27 February 2009 01:35 PM   [ Ignore ]   [ # 64 ]
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Oh yeah, yesterday I ran 5k in 29:57.  Beat last time by 3 seconds!  Whoopie!  But, still slower than I was last summer.

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M/38/5’10”/180lb
Habakkuk 3:19

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Posted: 27 February 2009 01:37 PM   [ Ignore ]   [ # 65 ]
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w/up:  1000 m row on C2, 2x(22# OH squats x 10, single unders x 100), small arm movements for shoulder

WOD:  For time - 20” box jumps x 50                                             split (0:59)
                  Lay down pull-ups with Smith machine bar @ 24” from floor x 50       (3:56)
                  Mt. climbers (knees to outside of elbows) x 50 (25 each leg)          (2:03)
                  Decline sit-ups with bar @ 2nd rung from top x 50                     (8:32)
                  Single unders x 350                                                 (3:50)   
                  Hanging clean/press with 45# bar x 50                               (4:20)

Time:  23:40

Finished first three exercises in just under seven minutes, then I took 8+ minutes to do the sit-ups.  That was about 3 to 3:30 more than I was expecting/hoping for on that set.  Really put me in a hurt to get under 20 minutes by that point.  I usually do flat, unanchored sit-ups, but the decline and the anchoring, especially after doing the mt. climbers, really stuck it to my legs.  I’ll re-test in eight weeks (part of my work’s fitness center competitions).  I was hoping to go from about a 20 down to about a 16 minute workout; looks like now more like 23 down to 18-19 or so.  Disappointed, but still way better than I would have done a year ago before starting strengthening and CF workouts. 

tim

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Posted: 27 February 2009 01:44 PM   [ Ignore ]   [ # 66 ]
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substituted stability ball sit-ups for the back extensions.
substituted .25 miles on 5% inclinse for 400m run.

total time 21:20

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Posted: 27 February 2009 01:46 PM   [ Ignore ]   [ # 67 ]
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Hambone - 27 February 2009 01:23 PM

Oh yeah and i got my FIRST MUSCLE-UP!! Thanks to Mr. K’s coaching. Only did a couple today but next week ill be working on trying to do a few of them in a row.

Its a proud moment for me(tear)!! jk haha u did good Hambone. Once u get one they just start comin in droves!!!waiting for that WOD-30 MU for time!!

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Posted: 27 February 2009 01:47 PM   [ Ignore ]   [ # 68 ]
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for warm up i did:

6 pull ups
10 squat thruster 30lbs
25 sit ups
10 push ups
10 dips
10 squats

for the workout:
15 back ex
ran about 200m
12 back ex
200m
9 back ex
200m
6 back ex
200m
3 back ex
200m

about 15 min

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Posted: 27 February 2009 01:49 PM   [ Ignore ]   [ # 69 ]
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Nichole’s mom - 27 February 2009 01:16 PM

At Brand X today the WOD was brutal.  When I first read it I thought not too bad.WRONG!!!!

Buy in: 5 minutes of run 100 M, cartwheels ( I stood on my head against the wall as a sub) and max L-sits

Lunge 30 steps with weights=to half your bodyweight.  I used 35#DB.  Maybe not really half but heavy enough.  After the first 30 steps I dropped the weight to 30#.

Then max HSPU.  I did the progressions off the big box.  I did 11 straight.

Back to the lunges. Ugh.

Max ring dips.  Jump to support for me.  I think I did 5.  Sad.

More lunges.

Max push ups.  Again 11.  My legs already are protesting.

Cash out was one minute L-sit and max hang for time.  I was close to a minute of hanging.  OOOOOH, I will feel this one tomorrow if not sooner.

That was nice work!

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“Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in sideways, thoroughly used up, totally worn out, and loudly proclaiming ‘Wow - what a Ride!’” -Peter Sage

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Posted: 27 February 2009 01:50 PM   [ Ignore ]   [ # 70 ]
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as rx’d

time: 12.34

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Posted: 27 February 2009 01:51 PM   [ Ignore ]   [ # 71 ]
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@ local affiliate:

30 minutes AMRAP:
12 walking lunges
15 abmat situps
15 Hip Extensions
5 Muscle ups (I subbed jumping MU’s)

12 rounds.

30 minutes is a long WOD.

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Posted: 27 February 2009 01:56 PM   [ Ignore ]   [ # 72 ]
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Oh Joel… how right you were. :(

I intend to stop being a jacka## at some point or another.  Looks like a few rest days. :( 
Doc says I’m still allowed to run.  No weights allowed until the enzyme labs come back.  I try to push myself hard, but I need to learn to do it within a reasonable healthy boundary.  It probably didn’t help that I tried to do more yesterday, but only made it half-way through my WOD (100 meter lunges, 15 situps, 15 pullups * 4)—I knew something was wrong.  My arms just felt weird.  Lesson fully learned.

Don’t make fun of me… or else I will punch you with my Rhabdo arms. wink

-Malia

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Posted: 27 February 2009 02:04 PM   [ Ignore ]   [ # 73 ]
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big rob - 27 February 2009 01:50 PM

as rx’d

time: 12.34

Holy Shit!!!!dude are u like a world class sprinter???

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Posted: 27 February 2009 02:04 PM   [ Ignore ]   [ # 74 ]
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Mr.K - 27 February 2009 01:46 PM
Hambone - 27 February 2009 01:23 PM

Oh yeah and i got my FIRST MUSCLE-UP!! Thanks to Mr. K’s coaching. Only did a couple today but next week ill be working on trying to do a few of them in a row.

Its a proud moment for me(tear)!! jk haha u did good Hambone. Once u get one they just start comin in droves!!!waiting for that WOD-30 MU for time!!

Haha i think we need a little more practice before we get to that one. Atleast you would finish with a decent time. That WOD would take me 2 days.

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M/23/5’6/150

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Posted: 27 February 2009 02:07 PM   [ Ignore ]   [ # 75 ]
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Hambone - 27 February 2009 02:04 PM
Mr.K - 27 February 2009 01:46 PM
Hambone - 27 February 2009 01:23 PM

Oh yeah and i got my FIRST MUSCLE-UP!! Thanks to Mr. K’s coaching. Only did a couple today but next week ill be working on trying to do a few of them in a row.

Its a proud moment for me(tear)!! jk haha u did good Hambone. Once u get one they just start comin in droves!!!waiting for that WOD-30 MU for time!!

Haha i think we need a little more practice before we get to that one. Atleast you would finish with a decent time. That WOD would take me 2 days.

Haha!! At first it’s all like “gee, wish I could get more pullups” till you realize that means you have to do whole workouts with 100 pullups.  So then you get that first muscleup and you’re all hooray hooray . . . then it’s like oh man . . . now I need 29 more . . .

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