Daily workout post

[inter06]

I was thinking about just sticking to how Ranger Nomad scheduled the workouts. So the Crossfit stuff on M/W/F and the resistance training on T/TH/S. I just feel it works for me. And whomever wants to select the workout for that day should go ahead. Also, I was thinking about rucking on some of the Saturday's. What do you guys think?
Yesterday, I did the Chest/Tri's workout with some rowing.
Today, I did some morning cardio and I just finished this circuit type workout Ranger Nomad posted Sept. 22.

8 Count Bodybuilder - 12 Reps
Push Ups - 25 Reps
Flutterkicks - 30 Reps (4 count)
Hello Dolly's - 30 Reps (4 count)
30 Second break, drink water
Squats - 30 Reps
Lunges - 20 Reps (4 count)
Push Ups - 25 Reps
Side Leg Squats - 30 Reps (4 Count)
Monkey fuckers - 10 Reps
60 Second break
Three rounds for form.

[RFS130Z]

Inter06,

Thanks for posting the workout, my legs are gonna be hurting tomorrow.

[DUG]

Completed the workout. I'm going to do the same as inter06 on strength days. I also think it's a good idea for Prodigy922 or whoever wants to post first to go ahead. It will help this from becoming a clusterfuck on Crossfit days while Ranger Nomad is away (see what I did Monday). Inter06, I'm all for rucking this weekend. For those interested, do ya'll want to do the same thing (distance/maybe weight) or go on your own?

[va2]

DUG-
For me, it would be great if we could get a communal ruck workout. I don't know much about appropriate weight, time, or distance beside what I read on this website.

Unfortunately, I didn't have internet access until late so I did my own lower-body crossfit workout.

[DUG]

va2 & inter06,

I'll send a PM to everybody on their thoughts/ideas so we can formulate a plan for this weekend.

[Ndog275]

All right, you guys are killing me. I'll take charge until Ranger Nomad gets back on the radar. Here's the work out for the 8th of Jan.

Today's WO is.....

THE ONE MINUTE MAN

You will complete the following exercises for one minute each, then take a one minute break at the end. Do three complete circuits.

One circuit will consist of:

Push Ups

Flutter Kicks

Jumping Jacks

Medicine Ball Slams

Crunches

Calf Raises

45 lbs standing overhead press (DB, KB, Brick, 45lbs plate etc will do the trick)

Sit Ups

High Knees (Run in place)


After you are done with all three circuits, run one mile at about 85% Max HR. Probably between a 7:30 to 8:00 min/mile for most of you.

Total WO time for the circuits is: 27 mins, with an additional 3 mins of rest.

Your run time will depend on you.

My total WO time was 27 mins and an 8 min /mile.

Let's hear some feedback!

Here's my break down

Push ups-42/34/40
Flutter kick-50/40/49
Jumping jack 4ct-36/45/50
Medicine ball slam-N/A. Don't have anything that looks remotely like a medicine ball here.
Crunch-37/45/38
Calf Raise-30/50/37
45 lb standing press. I used 10kg dumbells since they're on the inferior metric system here. 10 KG=22 lbs-21/16/20
Sit up-37/30/34
High knees-X

I did 60 minutes on the stationary bike instead of running, because it's stupid cold in Kabul.

Let's see what you got!

[DUG]

Ranger Ndog275,

Thanks for taking charge. Here is my breakdown:

Push Ups- 40/46/34
Flutterkicks- 42/46/42
Jumping Jacks- 32/35/35
Medicine Ball Slams- 20/20/19
Crunches- 65/66/66
Calf Raises- 55/55/55
Overhead Press- 30/40/38 (had to use 35 lbs, didn't have enough weight)
Sit Ups- 37/36/33
High Knees-X

Pretty shitty on that last set of push ups. I can do better than that. Thanks again Ranger Ndog275!

[Nomad]

...I did 60 minutes on the stationary bike instead of running, because it's stupid cold in Kabul.
...

I thought 38 this morning was stupid cold here. Kabul must be in the 20's or something.

At any rate, thanks for stepping up to the plate, brother. I'll be getting over jetlag for the next couple of days and starting Monday I'll try to get this thing spun up with some new WO's.

[va2]

Ranger Ndog275,

I didn't have internet access until late so my a.m. workout was 5 mile bike/1 mile run. P.m. workout completed, as well.

[Ndog275]

"I thought 38 this morning was stupid cold here. Kabul must be in the 20's or something" Let's just say I'm glad I packed a fart sack, even though I live in a can :D

Here's the plan for Friday 1/9/09

Let's call this one the "Weather or Not"

You are going to do ten sets of the following exercises:


25 Push Ups

25 Four Count Flutter Kicks

25 Squats

This is not a timed event. Proper form and clean repetitions are what matters.

Have at it!

For SAT 1/10/09 it's "shooter preference"

ruck-4 miles/concentrate on lengthing your stride if you do this one. Keep the weight around 35 pounds. Don't run!
or
run-2-3 miles. Concentrate on your breathing with this one-in through the nose, out through the mouth.
or
swim-500 meters

For SUN 1/11/09-Rest.

On Monday, 1/12/09-Ranger Nomad will have control, stand-by, stand-by.....

[RangerJurena]

...I did 60 minutes on the stationary bike instead of running, because it's stupid cold in Kabul.
...

I thought 38 this morning was stupid cold here. Kabul must be in the 20's or something.

At any rate, thanks for stepping up to the plate, brother. I'll be getting over jetlag for the next couple of days and starting Monday I'll try to get this thing spun up with some new WO's.

Roger that Ranger Nomad! I have not seen it above 20 in two months. Congrats on the warm weather!

My WO for the day included a five mile ruck-run, with LBE, boots, and a 75 pound load. Followed up by pyramid pushups and situps from 25.

Ruck-run time: 55:13

Holy Christ, I should have been paying more attention after the Holidays. xlt580, check your email.