Ranger Nomad,
I completed the workout as rx'd.
Daily workout post
Wednesday AM: 2 Mile Tempo Run (80-85% MHR)
Wednesday PM: CrossFit
"Why Me ?"
Two rounds, back-to-back, no scheduled breaks.
➢ 50 Push Ups
➢ 25 Box Jumps
➢ 50 Sit Ups
➢ 10 Chin Ups
➢ 25 Side Lunges (each side)
➢ 25 Burpees
➢ 50 Flutter Kicks (four count)
➢ 50 Wide Arm Push Ups
➢ 10 Lunges (each side)
➢ 50 Crunches
➢ 10 Pull Ups
Post your time. Get some!
Wednesday PM: CrossFit
"Why Me ?"
Two rounds, back-to-back, no scheduled breaks.
➢ 50 Push Ups
➢ 25 Box Jumps
➢ 50 Sit Ups
➢ 10 Chin Ups
➢ 25 Side Lunges (each side)
➢ 25 Burpees
➢ 50 Flutter Kicks (four count)
➢ 50 Wide Arm Push Ups
➢ 10 Lunges (each side)
➢ 50 Crunches
➢ 10 Pull Ups
Post your time. Get some!
-
RangerJurena
- Ranger/Moderator
- Posts: 3301
- Joined: September 27th, 2005, 11:00 am
I see you made it. Good Stuff.grj5001 wrote:Ranger Nomad,
AM workout from yesterday completed. I ran cross country at 8:45 for 3 miles. Todays PM workout completed as well. Incorporated PM workout with my regular workout, nice addition.
Greg
I'm going to have inter06 get in touch with you and let him decide if you have a personality that will fit my micro managing style.
He's my mentee IC and should be able to get a read on you for me.
C.Co 1/75 '87-'93
6-89
http://www.75thrra.org" onclick="window.open(this.href);return false; - are you a member?
_______________
Mentor to inter06(3/75) and grj5001(1/75)
6-89
http://www.75thrra.org" onclick="window.open(this.href);return false; - are you a member?
_______________
Mentor to inter06(3/75) and grj5001(1/75)
Ranger Nomad,
Completed AM WO. My time was 15:45 in my neighborhood.
My time for the PM WO was 33:57. Physically this was an ass kicker for me, but I think I got more out of it mentally in retrospect. I don't yet know the true definition of "suck", but I've read on here a thousand times "mind over matter". I thought about that when it sucked at the end of this workout to keep getting one more rep instead of resting. It works.
Completed AM WO. My time was 15:45 in my neighborhood.
My time for the PM WO was 33:57. Physically this was an ass kicker for me, but I think I got more out of it mentally in retrospect. I don't yet know the true definition of "suck", but I've read on here a thousand times "mind over matter". I thought about that when it sucked at the end of this workout to keep getting one more rep instead of resting. It works.
Mentee to Ranger Kilted Heathen
Ranger Nomad,
I completed the a.m. workout in 16:00. The p.m. workout was done in 55:45.
edit: I also discovered today that the course I ran for the APFT (but not the a.m. workout) was about 200 meters short of two-miles. So add around 50 seconds to my APFT time. All in all, not a great day but I know progress is a function of hardwork, which is encouraging.
I completed the a.m. workout in 16:00. The p.m. workout was done in 55:45.
edit: I also discovered today that the course I ran for the APFT (but not the a.m. workout) was about 200 meters short of two-miles. So add around 50 seconds to my APFT time. All in all, not a great day but I know progress is a function of hardwork, which is encouraging.
I apologize for not posting today's WO. If all of you took the day off to rest, we will continue on our regular schedule until Sunday, which will also be an off day. Think of this as a sham-day.
Friday's WO:
Morning bike ride. 30 minutes. Keep your biking cadence at 90 RPM and 75-80% MHR.
The afternoon WO will be CF.
“THE GUT BUSTERâ€
Friday's WO:
Morning bike ride. 30 minutes. Keep your biking cadence at 90 RPM and 75-80% MHR.
The afternoon WO will be CF.
“THE GUT BUSTERâ€
Questions for anyone here who can answer them...
What height is being used for "box jumps"? Are they just jumping from the front, the side, what?
4 count flutterkicks... could someone please explain how that is done.
Lastly... anyone have a link for me to a decent, cheap HR monitor or can tell me where to pick one up? Thanks.
-Columbus
What height is being used for "box jumps"? Are they just jumping from the front, the side, what?
4 count flutterkicks... could someone please explain how that is done.
Lastly... anyone have a link for me to a decent, cheap HR monitor or can tell me where to pick one up? Thanks.
-Columbus
Ranger Nomad,
Completed AM WO. PM CF was 21:14. Got my 40 lb medicine ball, that thing is no joke.
I'm editing this post to say that I came up short on my 1/4 mile run, my WO time is not to standard. My .25 mile ended up being .235 when I checked it on my computer. Ranger Nomad and the team doing this, I won't come up short on any exercises again.
Completed AM WO. PM CF was 21:14. Got my 40 lb medicine ball, that thing is no joke.
I'm editing this post to say that I came up short on my 1/4 mile run, my WO time is not to standard. My .25 mile ended up being .235 when I checked it on my computer. Ranger Nomad and the team doing this, I won't come up short on any exercises again.
Last edited by DUG on November 7th, 2008, 5:41 pm, edited 2 times in total.
Mentee to Ranger Kilted Heathen
Columbus,
Box jumps are 24" the way I do them. Start flat footed, feet shoulder width, and jump on the side of my deck. Straight up from both feet, no running starts or staggered starts.
I can't get seem to post a link. Flutterkicks: start on back, hands under ass, legs lifted off ground (keep straight). Your range of motion is between 3" and 6". Start "kicking" your legs (alternating legs) staying between 3" and 6". It's a four count exercise: 1-2-3 ONE, 1-2-3 TWO, etc. Search for Ranger Earthpigs' posts on flutterkicks in this section.
For HR monitors, I'm on my second one in two weeks (went ultra cheap the first time, mistake). Look on the first page of this section (PT Forum) for posts by Ranger Silverback. PM me if you have problems.
Box jumps are 24" the way I do them. Start flat footed, feet shoulder width, and jump on the side of my deck. Straight up from both feet, no running starts or staggered starts.
I can't get seem to post a link. Flutterkicks: start on back, hands under ass, legs lifted off ground (keep straight). Your range of motion is between 3" and 6". Start "kicking" your legs (alternating legs) staying between 3" and 6". It's a four count exercise: 1-2-3 ONE, 1-2-3 TWO, etc. Search for Ranger Earthpigs' posts on flutterkicks in this section.
For HR monitors, I'm on my second one in two weeks (went ultra cheap the first time, mistake). Look on the first page of this section (PT Forum) for posts by Ranger Silverback. PM me if you have problems.
Last edited by DUG on November 7th, 2008, 11:06 pm, edited 1 time in total.
Mentee to Ranger Kilted Heathen