Daily workout post

DUG · Post by **DUG** » November 13th, 2008, 4:28 pm

Ranger Nomad,

Thursday shoulder WO complete.

va2 · Post by **va2** » November 13th, 2008, 4:56 pm

Ranger Nomad,

I completed the shoulder workout.

inter06 · Post by **inter06** » November 13th, 2008, 6:21 pm

Ranger Nomad,

Thursday shoulder workout is complete.

Nomad · Post by **Nomad** » November 13th, 2008, 10:28 pm

Today is going to be a slow day. We are going to start tapering our training, to allow for one week every six weeks where you can let your muscles rest. Overtraining won't get any of us anywhere but injured.

So here's the WO for Friday:

8 mile Bike ride, 90 RPM. 70% MHR

followed by

â€œTHE ABFIDELâ€

DUG · Post by **DUG** » November 14th, 2008, 5:18 pm

Ranger Nomad,

WO completed. It's hard for me to keep my HR at the desired level without exceeding 90 RPM. I don't know if this is common, the bike I'm using (stationary bike) doesn't have enough resistance, or what.

inter06 · Post by **inter06** » November 14th, 2008, 8:46 pm

Ranger Nomad,

Everything complete.

Nomad · Post by **Nomad** » November 14th, 2008, 10:33 pm

Saturday and Sunday:

OFF

Be ready and hydrated for Monday. We will be taking our monthly APFT.

Nomad · Post by **Nomad** » November 16th, 2008, 8:05 pm

Monday morning:

APFT

2 Minutes of Push Ups

2 minutes of Sit Ups

2 mile run

Pull Ups (hang free, hold, up, down - repeat)

Post your scores NLT Monday, 1900 PST.

Nomad · Post by **Nomad** » November 17th, 2008, 9:41 am

PU: 80
SU: 82

Run: 14:57 (treadmill)

Pull Ups: 10 (1 second up, hold, 1 second down)

Nomad · Post by **Nomad** » November 17th, 2008, 9:44 am

Nwrestler wrote:Ranger Nomad,
think cutting weight this week had a huge negative affect on my APFT this time around.

NWrestler,

So those are good stats. If you did those while weakened from dehydration, then I am confident you would see a 10% increase on all events. You did good.

I've been having to schedule my workouts at the weirdest hours also for the last ten days and I can tell it has effected my results. Not being able to run outside and having to use a treadmill has added a minute to my run time.

Let's both ramp it up a little for the late December APFT and end this year on a high note!

inter06 · Post by **inter06** » November 17th, 2008, 10:06 am

Ranger Nomad,

SU: 85
PU: 71
2 MI: 12:27
PULL: 14

va2 · Post by **va2** » November 17th, 2008, 4:02 pm

Ranger Nomad,

PU: 64
SU: 66
Run: 14:37
Pull-ups: 14

DUG · Post by **DUG** » November 17th, 2008, 4:46 pm

Ranger Nomad,

PU=66
SU=82
2 Mile Run=13:58
Pull Ups=15