Ranger Nomad,
Completed and looking forward to tommorrow.
Daily workout post
Today's WO's:
AM: Morning Run. 2 miles at 80% MHR. Stretch.
PM: Crossfit
THE ABFIDEL
50 Crunches
25 Supine Bicycle
50 Sit Ups
25 Flutter Kicks (4 Count)
25 Reverse Crunches
25 Leg Raises
25 Scuba Kicks
25 Sit Ups
25 Side Crunches (each side)
25 Hello Dolly's (Spread your legs while laying on your back)
20 DB/KB Standing Side raises
Time:
AM: Morning Run. 2 miles at 80% MHR. Stretch.
PM: Crossfit
THE ABFIDEL
50 Crunches
25 Supine Bicycle
50 Sit Ups
25 Flutter Kicks (4 Count)
25 Reverse Crunches
25 Leg Raises
25 Scuba Kicks
25 Sit Ups
25 Side Crunches (each side)
25 Hello Dolly's (Spread your legs while laying on your back)
20 DB/KB Standing Side raises
Time:
Ranger Nomad,
Completed the run this morning. My time for the afternoon workout was 12:42. For the scuba kicks, I got in the "superman" position and kicked my legs and I also tried doing them on my back and doing a sort of higher flutter kick. I searched, but was unable to find the correct way to do them.
Completed the run this morning. My time for the afternoon workout was 12:42. For the scuba kicks, I got in the "superman" position and kicked my legs and I also tried doing them on my back and doing a sort of higher flutter kick. I searched, but was unable to find the correct way to do them.
Mentee to Ranger Kilted Heathen
Thursday's Strength WO
Today's WO is going to be a kick in the balls.
Legs
Heavy Squats with 100% BW (i.e 190lbs on the barbell) 3 x 20
Seated Leg Extensions with 50% BW 3 x 12
DB Lunges 25% BW (i.e. 25lbs DB in each hand) 3 x 12
Calf Raises with 100% BW 3 x 12
Ensure that you are taking 90 seconds between sets. Good form is going to get you farther in this than throwing the weight around at sonic speed and looking like a jackass in the process.
Enjoy yourselves!
Legs
Heavy Squats with 100% BW (i.e 190lbs on the barbell) 3 x 20
Seated Leg Extensions with 50% BW 3 x 12
DB Lunges 25% BW (i.e. 25lbs DB in each hand) 3 x 12
Calf Raises with 100% BW 3 x 12
Ensure that you are taking 90 seconds between sets. Good form is going to get you farther in this than throwing the weight around at sonic speed and looking like a jackass in the process.
Enjoy yourselves!
DEP here.inter06 wrote:Ranger Nomad,
My run felt great and I finished the Abfidel in 10:29.
Any other DEP's out there?
Ranger Nomad: Wow, these workouts are a lot tougher than I anticipated, very good. I'll post times and the sort like everyone else when I can can actually consistently finish them. Until then I will be a quiet observer.
Ranger Nomad,
Completed the workout. My legs will be sore as hell tommorow. I have to go to drill this weekend in Alabama. I'll carry my computer with me, but I may miss Saturday's WO (depending on equipment resources). I'll complete both workouts (for Friday) before I leave tommorow night.
Completed the workout. My legs will be sore as hell tommorow. I have to go to drill this weekend in Alabama. I'll carry my computer with me, but I may miss Saturday's WO (depending on equipment resources). I'll complete both workouts (for Friday) before I leave tommorow night.
Mentee to Ranger Kilted Heathen
-
289sotherhalf
- Supreme Goddess of Drive On/Moderator
- Posts: 6921
- Joined: April 6th, 2005, 12:39 pm
Ranger Nomad,
Yesterday's WO consisted of--
Afternoon:
1 mi.--14 min.
40 Hanging leg raises
40 Leg presses
Night:
50 Crunches
25 Supine bicycles
25 4-count flutterkicks
25 Reverse crunches
25 Leg raises
25 Hello Dollys
50 Crunches
Took about 16 min.s
My abs are toast today,
.
Yesterday's WO consisted of--
Afternoon:
1 mi.--14 min.
40 Hanging leg raises
40 Leg presses
Night:
50 Crunches
25 Supine bicycles
25 4-count flutterkicks
25 Reverse crunches
25 Leg raises
25 Hello Dollys
50 Crunches
Took about 16 min.s
My abs are toast today,
.~Ranger Wife~
"Love your enemies...it pisses them off!"
"Be careful whose toes you step on today because they might be connected to the foot that kicks your ass tomorrow."
"Behind every damsel is a fire breathing dragon."
"Love your enemies...it pisses them off!"
"Be careful whose toes you step on today because they might be connected to the foot that kicks your ass tomorrow."
"Behind every damsel is a fire breathing dragon."
Niko, welcome to the fray. Since you are new to this group, I suggest you just follow the WO posted and don't add or take away from it. This'll help you stay on track with the rest of the week's WO postings. Your PT scores are decent, but we'll get you to the 300 range before you know it.
NWrestler, like I told you before, if you are sick you're sick. Just get healthy again and then jump back in the fray. You've done real good so far.
Columbus, feel free to post your scores. This isn't a graded competition. What posting your scores does for you later on is show you how much improvement you've made. We will be revisiting some of these workouts in the next couple months to set more benchmarks.
DUG, I'll put the WO up for the rest of the week in a few minutes as I will also be traveling and won't be able to count on a good internet connection.
Inter06, I know the feeling. I took small 5 second breathers during the heavy squats.
va2, good job. We should be able to loosen some of that up with today's WO.
289sotherhalf, keep up the good work.
NWrestler, like I told you before, if you are sick you're sick. Just get healthy again and then jump back in the fray. You've done real good so far.
Columbus, feel free to post your scores. This isn't a graded competition. What posting your scores does for you later on is show you how much improvement you've made. We will be revisiting some of these workouts in the next couple months to set more benchmarks.
DUG, I'll put the WO up for the rest of the week in a few minutes as I will also be traveling and won't be able to count on a good internet connection.
Inter06, I know the feeling. I took small 5 second breathers during the heavy squats.
va2, good job. We should be able to loosen some of that up with today's WO.
289sotherhalf, keep up the good work.
Friday's WO:
AM: BRICK (Bike 5 miles at 70% MHR, Run 1 mile at 85% MHR)
PM: Crossfit
"The Count Down"
10 to 1 Pull Ups
10 to 1 Elevated Push Ups (elevate your feet at least 18 but no more than 24 inches
10 to 1 Medicine Ball Slams
Here's how it works. You start and do 10/10/10, no break, 9/9/9 until you are done. This is a quick workout since you'll be lifting back and bi's tomorrow.
AM: BRICK (Bike 5 miles at 70% MHR, Run 1 mile at 85% MHR)
PM: Crossfit
"The Count Down"
10 to 1 Pull Ups
10 to 1 Elevated Push Ups (elevate your feet at least 18 but no more than 24 inches
10 to 1 Medicine Ball Slams
Here's how it works. You start and do 10/10/10, no break, 9/9/9 until you are done. This is a quick workout since you'll be lifting back and bi's tomorrow.
