Daily workout post

Nomad · Post by **Nomad** » November 7th, 2008, 11:47 pm

Saturday's WO:

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.

inter06 · Post by **inter06** » November 8th, 2008, 1:54 pm

Ranger Nomad,

Finished Fridays CF in 24:02, those Burpees never get easier.

For today, I again, had to break my heavy squats up into ten's.

va2 · Post by **va2** » November 8th, 2008, 2:09 pm

Ranger Nomad,

I completed the workout as rx'd. It was a heck of a lot easier this time around.

DUG · Post by **DUG** » November 8th, 2008, 7:18 pm

Ranger Nomad,

Completed WO.

grj5001 · Post by **grj5001** » November 8th, 2008, 11:03 pm

Ranger Nomad,

I really like this leg workout. I have been working on a rep-based leg workout and I have noticed that when I hit those inclines on my runs my legs can go into overdrive, which is a nice confidence boost.

Nomad · Post by **Nomad** » November 9th, 2008, 11:13 pm

Monday's WO:

AM: BRICK (5 mile bike, 80% MHR, 90RPM followed by 1 mile run, 70% MHR)

PM: Cross Fit

"Battle of the Ages"

25 Pull Ups

50 Medicine Ball Slams

75 Burpees

100 Sit Ups

Let's see some stats!

va2 · Post by **va2** » November 10th, 2008, 3:46 pm

Ranger Nomad,

a.m. and p.m. workouts completed. The p.m. workout took me 15:37.

DUG · Post by **DUG** » November 10th, 2008, 4:48 pm

Ranger Nomad,

Completed AM WO. PM WO time was 18:05.

Nomad · Post by **Nomad** » November 10th, 2008, 10:34 pm

Tuesday's WO:

Chest and Triâ€™s

Complete the following exercises in sequence.

➢ Flat Bench Press: 60 x 100% of your BW. (Break it down. It took me 16 sets to complete the required reps)

➢ Incline Machine Press: Three sets of 12 x 70% of your BW

➢ Decline Machine Press: Three sets of 12 x 70% of your BW

➢ Cable Flys: Three sets of 12 x 20% of your BW

➢ Tricep Extensions: Three sets of 12 x 25% of your BW

This is not timed, but it should take you no more than 45 minutes. Take 60-90 seconds between sets.

inter06 · Post by **inter06** » November 11th, 2008, 2:26 am

Ranger Nomad,

Completed Monday's WO. The Crossfit took me 18:14.
So who is naming the WO?

Nomad · Post by **Nomad** » November 11th, 2008, 10:27 am

inter06 wrote:Ranger Nomad,

Completed Monday's WO. The Crossfit took me 18:14.
So who is naming the WO?

First, do 25 elevated Push Ups for asking a question you can find the answer to.

Second, do 25 more elevated Push Ups for having me tell you that DUG will name it.

DUG wrote:Ranger Nomad,

Completed AM WO. PM WO time was 18:05.

Send me the name for this WO.

Let your creativity shine through.... :D

Nwrestler wrote:Ranger Nomad,
I completed mondays workout in 18:02,
But like a dumbass i dont know how to read and did 50 pull ups and 25 medicine ball slams.
Tyler

Attention to detail, DEP!

Do 25 Burpees and recover.