Daily workout post

DUG · Post by **DUG** » October 31st, 2008, 2:23 pm

Ranger Nomad,

Completed AM and PM workouts.

inter06 · Post by **inter06** » October 31st, 2008, 8:56 pm

Ranger Nomad,

It seemed I had to run my ass off to reach 85% max heartrate. Looking towards tommorrow.

Nomad · Post by **Nomad** » November 2nd, 2008, 7:54 am

I just arrived back in the US. It's going to be madness on my end for the next week. I will post the WO for tomorrow when I get settled in tonight.

Nomad · Post by **Nomad** » November 3rd, 2008, 7:48 am

Monday's AM workout:

3 mile slow run. Keep it at 70% MHR.

PM CrossFit workout, which DUG named since he beat everyones time:

"Thank God for Crunches"

Ten rounds of:

10 Burpees
10 Crunches
10 Pull Ups

Timed event.

DUG · Post by **DUG** » November 3rd, 2008, 5:33 pm

Ranger Nomad,

Completed the AM run. PM WO time=22:40. Good workout. Really broke the pull ups down towards the end or my form would have gone to hell.

va2 · Post by **va2** » November 3rd, 2008, 5:45 pm

Ranger Nomad,

The completed the a.m. run. My p.m. workout was bad at 31:14.

Nomad · Post by **Nomad** » November 3rd, 2008, 7:55 pm

Had to run slow to keep it at 70% MHR, something around 8:49min/mile.

The PM workout sucked a lot worse than expected: 20:19min

Nomad · Post by **Nomad** » November 3rd, 2008, 9:07 pm

Tuesday's WO:

Shoulders:

DB Side Raises 3 Sets of 12 reps (15-20% of your BW)

DB Front Raises 3 Sets of 12 reps (15-20% of your BW)

Seated DB Press 3 Sets of 12 reps (25% of your BW)

Incline Sit Ups 3 Sets of 50 reps

Give yourself a good 5 minutes of running on a treadmill or outside to warm up your body. You are going for good form here. The 12th rep should not make you look like you are having a seizure but it certainly shouldn't feel easy.

Take 90 seconds between sets.

inter06 · Post by **inter06** » November 4th, 2008, 2:49 am

Ranger Nomad,

Workouts are completed, the PM one I timed out at 24:38. My miles were in the 8:10's. Looks like DUG earned this one.

grj5001 · Post by **grj5001** » November 4th, 2008, 10:00 am

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

Nomad · Post by **Nomad** » November 4th, 2008, 11:58 am

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

So what was your time on the "Thank God for crunches" WO?

DUG · Post by **DUG** » November 4th, 2008, 4:40 pm

Ranger Nomad,

Completed the WO. Glad you're back in the mix Nwrestler.