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  • This topic has 178 replies, 21 voices, and was last updated 8 months ago by JohnnyMac. This post has been viewed 70 times
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    • #98823
      JohnnyMac
      Participant

        I thought I would start a post in which people can share their fitness accomplishments (other than the 2-mile ruck).

        Break-through performances, personal records, “gut checks”, competitions, even just BIG first steps, etc….any physical effort that YOU deem noteworthy, share it here. Your post might just be what gets someone else out the door or off the couch.

        If you can, include a picture!

      • #98824
        JohnnyMac
        Participant

          Todays:

          45 min AMRAP w/20# PC:
          4x 40m Shuttle Run w/Sledgehammer
          20x Sledgehammer On Tire
          10x Tire Flips
          4x Sandbag Drag 15m, 80#

        • #98825
          tango
          Participant

            Does Jiu Jitsu count? Just started doing that 2 hours 3x per week.

          • #98826
            JohnnyMac
            Participant

              Does Jiu Jitsu count? Just started doing that 2 hours 3x per week.

              Sweet! How’s it going, now that you’re a few weeks in?

            • #98827
              tango
              Participant

                Being that I’m totally new at it my knowledge of it is limited but what is already clear is:
                – The cardio level is completely different. Dieseling up a mountain with 30-40lbs on your back @ 3mph for 4 hours is wayyyy different than 5min rounds for 1 hour.
                – The mental benefits of Jiu Jitsu probably outweigh the physical or even fighting benefits, IMO. The way you have to keep your calm, remain physically relaxed, think, maneuver, technique, and then blast through just transfers everywhere in life.
                – If you thought you were a badass when you walked in you will not when you walk out.

                There are tournaments with rules, points, weight classes, etc.

                If you’re interested @Robert would be able to tell you a lot more about it.

                Now that we’re off on a side topic: Still need to get my tire and hammer! Got a tire lined up. Will post a postmortem selfie after first workout with it :yahoo:

              • #98828
                JohnnyMac
                Participant

                  Now that we’re off on a side topic: Still need to get my tire and hammer! Got a tire lined up. Will post a postmortem selfie after first workout with it :yahoo:

                  I’m really digging the sand bag lately. It’s smaller and a little more multifaceted.

                • #98829
                  tango
                  Participant

                    A big one? Like punching bag size? Drop some knowledge on me Yoda.

                  • #98830
                    JohnnyMac
                    Participant

                      @tango, see the post I whipped up this morning.

                      Today’s workout involved suitcase carries. I underestimated the difficulty of these at 95#. Take it easy at first when trying these out.

                    • #98831
                      trailman
                      Participant

                        I’ve been working on the cardio prepping for the freedom run.

                        http://freedomsrun.org/RaceDetails.aspx#aSub1

                        I started last May running, went through a hip injury, which by the way I did a FoF with then a 13 mile mountain hike the following weekend. Got back in in February and did the OpFor for you guys. One thing I am getting out of the distance running is the very fast recovery times on my O2 levels. MY goal is to do the freedoms run this fall. In the meantime we have been hitting the weights, chin up bar in the basement, plus tossing feed 50# bags everyday.

                        This weekend I ran a 10K Saturday (2nd this month)then Mothers day we did a five mile hike, with scouts, with my patrol pack. I’m taking them through the hiking merit badge

                        My fitness goals: do my first full marathon this fall then go to the dark side. Next year I want to complete the Catoctin 50k, I know several runners in our club that exclusively trail run and this is a bitch. Good aspect is its right above my house and I can run it any time.

                        Catoctin 50K Trail Run

                        http://www.mapmyrun.com/us/middletown-md/catoctin-50k-course-1447894

                      • #98832
                        JohnnyMac
                        Participant

                          Nice @trailman! A 50k sounds loooooong lol

                        • #98833
                          JohnnyMac
                          Participant

                            Today was something I’ve been meaning to do for a while…the sled pull mile. I did this with a 176 lb. sled, which is roughly my bodyweight, along a 400m length of road, out and back twice.

                            This was absolutely brutal! Not the hardest workout of all time, but definitely the hardest in recent memory. About a quarter of the way through I wasn’t even confident I could make it. But I just kept plugging along, putting one foot in front of the other and setting short goals, saying things to myself like “make it to that trash can” or “ok, you can take a rest after that parked car”. I live in a friendly town, and so I even got a few words of encouragement/astonishment from a few passerby. I went into this with a goal of NLT 40 minutes and finished with only 24 seconds to spare. Coming towards the finish line, I didn’t even know if my time had expired- I just gave it my all.

                            Is the time impressive, nope, but it’s these sorts of occasional gutchecks that allow you to practice digging deep and showing to yourself that you’re capable of more than you think.

                            Get out there.


                          • #98834
                            zeerf
                            Participant

                              @Johnnymac nice workout man! keep up the momentum :good:

                            • #98835
                              JeffSags
                              Participant

                                :good: I like these threads. Great for variety and new ideas.

                                My workout today:

                                30 min AMRAP

                                5 pullups
                                15 incline push-ups (toes on fitness/stability ball)
                                25 thrusters (w/ 40lbs slam ball)
                                10 dips
                                20 single arm rows (w/ 55lbs db)
                                7 burpees

                                Got almost 5 full rounds

                              • #98836
                                tango
                                Participant

                                  :good: I like these threads. Great for variety and new ideas.

                                  My workout today:

                                  30 min AMRAP

                                  5 pullups
                                  15 incline push-ups (toes on fitness/stability ball)
                                  25 thrusters (w/ 40lbs slam ball)
                                  10 dips
                                  20 single arm rows (w/ 55lbs db)
                                  7 burpees

                                  Got almost 5 full rounds

                                  I like the sound of this workout. Will have to give it a try!

                                • #98837
                                  JohnnyMac
                                  Participant

                                    Nice job Jeff!

                                    I don’t have a picture, but after some strength training here was my workout from yesterday:

                                    20 Min As Many Rounds as Possible (AMRAP):
                                    Farmer Carry Slalom (75# dumbells)
                                    60m of 3 sec Rushes (I’m up, he sees me, I’m down)
                                    5x Sandbag Front Squat 100#

                                    5 rounds a few ft. of farmers carries.

                                    This was a great workout. The slalom had 5 turns to it before turning around and cutting up the middle back to the start point. The turns really forced me to focus on stability, footwork, and as usual, grip. Anecdotally, I’m getting a lot out of making them a regular part of my programming. The front squats don’t sound that bad, but after the lung-burning rushes, they sucked far more than you would think.

                                    Next time I do something similar, I’ll add a vest. It’s all about being able to move fast under load.

                                  • #98838
                                    Civilianresponder
                                    Participant

                                      Great cross fit workout today. I started in April of last year and it’s one of the best choices I’ve ever made. I was really out of shape when I started and was really nervous about starting but everyone at the classes was great.

                                    • #98839
                                      Civilianresponder
                                      Participant

                                        Here’s the workout. Had to reduce the pic size.

                                      • #98840
                                        JohnnyMac
                                        Participant

                                          Here’s the workout. Had to reduce the pic size.

                                          Awesome!!!! :good:

                                        • #98841
                                          Civilianresponder
                                          Participant

                                            Cross fit today.
                                            3×10 strict press 55#
                                            3×10 ring row

                                            10 minutes alternating every minute
                                            12 ring rows 1st 3rd 5th 7th 9th minute
                                            12 push ups 2nd 4th 6th 8th 10th minute

                                            Metcom
                                            50 single under jump rope 10 mountain climbers
                                            15 shoulder to over head
                                            40 single under jump rope 8 mountain climbers
                                            10 shoulder to overhead
                                            30 single under jump rope 6 mountain climbers
                                            5 shoulder to overhead
                                            200 meter sprint

                                            4:56 at 65 pounds :wacko:

                                          • #98842
                                            Civilianresponder
                                            Participant

                                              Rough workout today! 105 heat index.

                                            • #98843
                                              JohnnyMac
                                              Participant

                                                Rough workout today! 105 heat index.

                                                I’m not sure how long you’ve been at this, but just a word of advice- never sacrifice form for extra reps, especially with the snatch.

                                              • #98844
                                                Brushpopper
                                                Participant

                                                  It’s been hot here as well, in the 105°F /- heat index everyday. I have a partial set of weights from high school in the early 90’s that I use, plus I utilize what ever I can find around the rancho here in the shop. I have a big tractor tire that I flip or hit with a 16lb sledge, an old beer keg that I put a little water in, and the other day we were out checking cows and they had finished up a 225lb molasses tub (which I have in a 20″ truck tire so they won’t flip it over as easy) we put out and I thought “hey, I can drag that thing around the house with a little water in it for weight using a tow strap”….pics attached. The rubber tire increases the friction quite a bit, on the gravel/caliche drive it’s not too bad, but when it hits grass the drag increases considerably!! Legs were a burning and not just from the heat index!

                                                • #98845
                                                  Brushpopper
                                                  Participant

                                                    Let me try getting one of these pics to attach correctly. Sorry about that.

                                                  • #98846
                                                    Civilianresponder
                                                    Participant

                                                      Thanks for the advice. I am always careful about that. Also the crossfit gym I go to is very strict about proper form. I typically will go a little lighter and focus on a quicker pace and consistently moving than on heavier weights. I’ve been doing it for about a year and a half. Best thing I’ve ever done.

                                                    • #98847
                                                      Civilianresponder
                                                      Participant

                                                        Thats cool! what part of the country are you at?

                                                      • #98848
                                                        Civilianresponder
                                                        Participant

                                                          Workout today

                                                          3×15 behind neck presses 35 pounds
                                                          Then-
                                                          20 jumping squats
                                                          20 kettle bell swings 35 pounds
                                                          20 sand bell slams 20 pounds
                                                          20 front rack lunges 45 pounds
                                                          20 ring rows
                                                          20 wall balls 10 pounds
                                                          20 power cleans 55 pounds
                                                          20 box jumps
                                                          20 overhead squats 55 pounds
                                                          100 meter sprint every 2 minutes on the minute
                                                          I finished in 19:36

                                                        • #98849
                                                          JohnnyMac
                                                          Participant

                                                            Today’s Workout:
                                                            Hang Clean: worked up to 225#
                                                            Front Squat 5×3 @225#
                                                            Romanian Deadlift: 3×8 @ 185#

                                                            12 min AMRAP (as many rounds as possible):
                                                            Airdyne .5 mile
                                                            10x Push Press 95#
                                                            10x Strict Pullups

                                                            3 Rounds .2 miles

                                                            …come on guys, join in with Darkrivers and I! B-)

                                                          • #98850
                                                            Virgil Kane
                                                            Participant

                                                              Today: One mile kettlebell shuffle with 30 pounders (Padro, thanks for the suggestion). Not nonstop. A quarter mile shuffle alternated with a quarter mile walk to relax the calves and forearms. I started last Sunday going half as far and did it again on Tu and Th. It messed with my regular MWF workout, but overall good.

                                                              MWF workout:
                                                              4-5 sets of the following
                                                              (last week I could only do 3 on M & W and 4 on F)
                                                              30 pushups
                                                              20 squats coordinated with 25# upright row (1x each arm, 40 squats total)
                                                              30 situps
                                                              20x 30# lawnmower pulls with each arm
                                                              10x up/dwn 15 steps, skipping every other one going up
                                                              I usually go hard for an hour.

                                                              Johnny and Darkrivers may have to post some videos. I don’t know what some of those exercises are. Crossfit wasn’t a thing when I was lifting 30 yrs ago.

                                                            • #98851
                                                              Civilianresponder
                                                              Participant

                                                                Cross fit today. Hot. Didn’t think I could finish…. but I did.

                                                                Back squats
                                                                1×8 at 145#
                                                                1×6 at 165#
                                                                1×6 at 175#
                                                                THEN

                                                                27-21-15-9
                                                                Thruster 65#
                                                                Toes to bar

                                                                Rest 2 minutes

                                                                12-9-6
                                                                Power snatch 65#
                                                                100 meter sprint
                                                                Finished in 23:43.

                                                                Most Cross fit gyms have a free community workout on the weekends so new people can try it. It’s a great way to get your PT.
                                                                Happy 4th of July!!

                                                              • #98852
                                                                xsquidgator
                                                                Participant

                                                                  I was hoping to participate in the Fitness Challenge, but injured my wrist during week 1 doing the bear crawl thing.

                                                                  However, I kept up the running, and this week started repeating the 12 week RC fitness plan.
                                                                  This first week starts relatively gently but I remember it ramps up quite a bit in weeks 2 and 3. I’m already sore from the strength exercises working muscles that must not get used a lot, but having done the plan once before helps a lot in knowing I can do it.

                                                                  I am pleased about one thing I’ll brag about a little- I pinged hard on several different guys down here in FL, and was able to manshame at least one of them into buying the plan and doing it along with me. After the trash talk, there’s no way I can back out of it now! (That’s part of why I’m posting it here, too, in the motivational PT section)

                                                                • #98853
                                                                  Civilianresponder
                                                                  Participant

                                                                    Back to training this week after 3 weeks off( Bulging disc :negative: ) It’s amazing how quickly your condition degrades when you take time off. It made this week’s workouts extra ugly…especially with the heat. Triple digits every day.

                                                                  • #98854
                                                                    Civilianresponder
                                                                    Participant

                                                                      Thursday

                                                                    • #98855
                                                                      Civilianresponder
                                                                      Participant

                                                                        Friday

                                                                      • #98856
                                                                        Civilianresponder
                                                                        Participant

                                                                          Tuesday

                                                                        • #98857
                                                                          JohnnyMac
                                                                          Participant

                                                                            Way to go xsquidgator!

                                                                          • #98858
                                                                            JohnnyMac
                                                                            Participant

                                                                              This was not my idea haha. This was humbling.

                                                                              For time:

                                                                              Large hill run w/ pack
                                                                              2 min. max pushups test
                                                                              -1 min rest-
                                                                              2 min. max situps test
                                                                              -1 min rest-
                                                                              With Buddy:
                                                                              100m walking lunges with pack while buddy does flutter kicks with pack overhead
                                                                              then
                                                                              5 Rounds for Time w/ buddy:
                                                                              10 burpees over buddy- buddy in leaning rest/plank w/ pack

                                                                              Run to Bottom of Hill w/ pack
                                                                              Run up hill w/ pack held over head (5 burpee penalty when pack drops)
                                                                              100m sprint w/ pack
                                                                              15x Lunge-Lunge-Push Press Complex w/ pack
                                                                              100m bear crawl w/ pack
                                                                              50 burpees, no pack

                                                                              Roughly 65 minutes :wacko:

                                                                            • #98859
                                                                              Civilianresponder
                                                                              Participant

                                                                                That looks pretty ugly… Good Job!!!
                                                                                Here’s the workout we did Monday. I’ve been having to go light because of my back which is really frustrating.

                                                                              • #98860
                                                                                JohnnyMac
                                                                                Participant

                                                                                  That looks pretty ugly… Good Job!!!
                                                                                  Here’s the workout we did Monday. I’ve been having to go light because of my back which is really frustrating.

                                                                                  Take care of that back! Back injuries can be pretty fickle.

                                                                                • #98861
                                                                                  Civilianresponder
                                                                                  Participant

                                                                                    Will do. Thanks.

                                                                                  • #98862
                                                                                    JohnnyMac
                                                                                    Participant

                                                                                      Yesterday’s workout:
                                                                                      Dumbbell bench

                                                                                      then

                                                                                      15 min AMRAP (Ladder):
                                                                                      1x Thruster @135#, 100m Row
                                                                                      2x Thrusters @135#, 200m Row
                                                                                      3x Thrusters @135#, 300m Row

                                                                                      continue with each round increasing by 1 thruster and 100m row until time limit

                                                                                      I got through the round of “fives”.

                                                                                    • #98863
                                                                                      Civilianresponder
                                                                                      Participant

                                                                                        Yesterday we did a 9-11 memorial workout at the Cross fit box.
                                                                                        Strength portion
                                                                                        8 backsquats 55#
                                                                                        8 backsquats 85#
                                                                                        6 backsquats 105#
                                                                                        6 backsquats 135#

                                                                                        Then
                                                                                        1000 meter run
                                                                                        11 reps each of-
                                                                                        Box jumps
                                                                                        Thrusters 95#
                                                                                        Chest to bar or pull ups
                                                                                        Power cleans 95#
                                                                                        Hand stand pushups or pushups
                                                                                        Kettle bell swings 44#
                                                                                        Toes to bar
                                                                                        Deadlifts 95#
                                                                                        Push jerks 95#
                                                                                        1000 meter run

                                                                                        I completed in 22:47. Cross fit can be a great way to PT if you find the right gym. I’ve been doing it for about 1.5 years and have seen a lot of improvement. One of the slogans of the gym I go to is “making Texans harder to kill since 2006”. One of the big reasons that drives me to keep up the pt is that I don’t want to be that guy that is too weak to be able to protect my loved ones from harm. I know we all have physical limitations due to age or injuries, but if you are not working within your limitations to get stronger and more fit you will fail your loved ones. I hear all the time that people can’t do pt because of “insert excuse here”,there are people that are old or injured at the gym I go to that work out 3 or 4 days every week. They might not be doing everything, but they do what they can.

                                                                                      • #98864
                                                                                        wesmc
                                                                                        Participant

                                                                                          HIT on the mountain bike. A couple of times per week, I go to the local mountain bike park, Arrowhead Trails near Fayetteville, WV, and absolutely drill it for 60 minutes. This is different from a more steady-state heart rate sort of deal on a road bike. These trails are fast, curvy, and rolly, with gradual, uphill sections for sprinting, and then gradual, fast downhills for recovery while at the same time requiring acute mental awareness in negotiating curves and avoiding trees. Fun and stimulating.

                                                                                          I also ride the road bike periodically and do hill repeats. I have an 8.5-mile loop through New River Gorge which includes an 810′ climb in 3.8 miles. There is also a 2.6-mile downhill with 875′ of vertical drop for kicks. :yahoo:

                                                                                          Sometimes I run…sometimes I carry my kit (~50 lbs with rifle)…gonna get back to doing some ring-dips, dead-hang pull-ups, burpees…that’s about as Crossfit as I can stand. B-)

                                                                                        • #98865
                                                                                          JohnnyMac
                                                                                          Participant

                                                                                            @wesmc: your biking sounds intense!

                                                                                            Yesterday’s workout was actually interesting so I thought I’d share. Full disclosure, I’m not a martial arts guy.

                                                                                            Some oly lifting then:

                                                                                            Using a Tabata Timer, for 10 minutes:
                                                                                            20 sec, Max Rep Deadlift 135#
                                                                                            10 sec, Max Rep Striking Combo (step in, 1-2, step out)

                                                                                            I generally hit 6 (then 5) deadlifts and 3 combos per round.

                                                                                            A few things for you to think about:
                                                                                            -Using mma gloves allows you to mix striking into a workout while using barbells, sledgehammers, KBs, etc.
                                                                                            -The deadlift works the posterior chain. After a few rounds, the deadlifts started to take their toll and punching with force became an effort…
                                                                                            -…which is a good zone to be working in for training for a fight

                                                                                          • #98866
                                                                                            Civilianresponder
                                                                                            Participant

                                                                                              Sounds like a great work out. I will have to look into getting one of those Bob’s.
                                                                                              Yesterday’s workout was
                                                                                              Strict press
                                                                                              6 at 55#
                                                                                              6 at 75
                                                                                              3 at 85
                                                                                              3 at 85
                                                                                              1 at 85#
                                                                                              Then
                                                                                              4 rounds
                                                                                              20 unbroken wall balls at 10#
                                                                                              10 hang snatch at 65#
                                                                                              Rest 3 minutes
                                                                                              Then 2 rounds
                                                                                              400 meter run
                                                                                              20 box jumps
                                                                                              5 squat clean. At 95#
                                                                                              Finished in 24:07
                                                                                              I feel like I’m improving but still much less fit that many of the people that having been working for longer.

                                                                                            • #98867
                                                                                              wesmc
                                                                                              Participant

                                                                                                @JohnnyMac – I like that tabata routine combining the deadlifts with the striking. I bet that’s an ass-kicker!

                                                                                                @Darkrivers – Nice! Way to work!

                                                                                              • #98868
                                                                                                JohnnyMac
                                                                                                Participant

                                                                                                  10 hang snatch at 65#

                                                                                                  Be careful when you see that! I know as a member, you just have to go with the flow, but I would suggest scaling way down on snatches. If throwing snatches into a metcon workout, the weight should be “trivial” walking into it. On a side note, I think big picture (across a general population) the risk of putting snatches in a metcon outweigh the advantages.

                                                                                                  Sorry, I get a little passionate about this.

                                                                                                • #98869
                                                                                                  Civilianresponder
                                                                                                  Participant

                                                                                                    @JohnnyMac
                                                                                                    Can you explain further? The weight was not uncomfortable in any way after warming up.

                                                                                                  • #98870
                                                                                                    JohnnyMac
                                                                                                    Participant

                                                                                                      Can you explain further? The weight was not uncomfortable in any way after warming up.

                                                                                                      Yeah, sure. Do you mean more from the practical side or more from a theory/higher level standpoint? I’m wondering if this requires the writing of a quick response or a treatise haha.

                                                                                                    • #98871
                                                                                                      Civilianresponder
                                                                                                      Participant

                                                                                                        How about practical? I would just like to understand your concern.

                                                                                                      • #98872
                                                                                                        JohnnyMac
                                                                                                        Participant

                                                                                                          How does this work?

                                                                                                          First, read this:
                                                                                                          http://www.jtsstrength.com/articles/2013/08/28/the-not-so-evils-of-high-rep-weightlifting/

                                                                                                          The author is trying to make a case, and while he’s mostly correct, everything hinges on his “good coaching” assertion

                                                                                                          I would add that:

                                                                                                          1) Given the usual class sizes at gyms, the coach is going to have a pretty hard time watching everyone’s form.
                                                                                                          2) Generally, coaches aren’t that critical of athletes form, mid-workout, and spend more time trying to motivate than critique.
                                                                                                          3) Besides myself, I have never seen a coach cut-off an athlete mid workout that was too far into the danger zone and not responding to cues.
                                                                                                          4) The emphasis on “scores” and going “RX’d” incline an athlete to take sometimes significant risks, perhaps without really understanding what the risk is. On a side note, these things are good for pushing people outside of their comfort zone, but can lead to disaster if the athlete takes too large of risks.

                                                                                                          So while the author’s logic is reasonable, I don’t think his assumptions hold up in the grand scheme of things (he basically says “admit you’re a bad coach if you don’t agree with me”).

                                                                                                          Here’s another article, far more dissenting, but more subjective:
                                                                                                          http://www.theironsamurai.com/crossfit-snatches/

                                                                                                        • #98873
                                                                                                          JohnnyMac
                                                                                                          Participant

                                                                                                            From a practical standpoint, you need to be smart about matching up weight, reps and volume, to skill, with oly lifting in a metcon.

                                                                                                            As an individual gym member you have the most control over “weight”, so I’m going to stay speak from that perspective.

                                                                                                            To give context, my max snatch is 200#, currently, I can probably only hit 170#. Coincidentally, I’ve had an extreme recovery time for a back injury that occured while working towards a C&J 1RM. Anyway, I’m at a bodyweight of 170#, so in order to hit those numbers, my form has to be pretty solid. Let’s just say for the sake of the argument, I’m at an “advanced” level. Using your workout above as an example, 4 rounds of 10 reps, I would probably select somewhere around 95 or 115 for me. That works out to 56-68% 1RM. Now that percentage needs to be reduced for “intermediate” or “beginner” skill level athletes. Maybe something like 45% 1RM for intermediate and 35% 1RM for beginners. Yes, that very likely could mean an empty barbell, women’s barbell or even PVC pipe (no, you don’t have to be a female to use a women’s bar).

                                                                                                            Now, these percentages are all based on actually knowing your 1RM, and maxing out is, in and of itself, a calculated risk. Hopefully you can start to see the importance of real calculated risks and that there is an awful lot going into to consciously taking them.

                                                                                                            Lastly, during the workout, I would stay focused on my form and forcing myself to go into a strong starting position as opposed to a position that maximizes speed (ie more extended legs). I’d take the time penalty to reset as required. Yes, I will sometimes cut myself off during a workout. The problem there is that many athletes don’t have the kinesthetic awareness to do that. Even I’m wrong sometimes, and see things I didn’t “feel” when reviewing video of myself.

                                                                                                            Every workout basically needs a similar assessment performed. So those percentages only apply to this situation. “Grace”, 30x C&J for time, would require a totally separate analysis. Being able to make that assessment, at “beginner” or even “intermediate” skill levels is going to hard (you don’t know what you don’t know).

                                                                                                            So with all that said, that’s why I’m not a big fan of snatches in metcons, at a broad level. Sure, with excellent coaching and checking your ego at the door, it can be perfectly fine to do. It just is a ton of effort and attention to detail with a marginal benefit- from my standpoint at least.

                                                                                                          • #98874
                                                                                                            Civilianresponder
                                                                                                            Participant

                                                                                                              Cool. Thanks for that.
                                                                                                              I think I’ve gotten lucky and found a great gym. Small class sizes (Usually less than 10 People) and coaches who watch very closely and have no problem stopping people mid workout. There also is not much push for scores or RXing. Its always good to have more info, getting hurt sucks and takes away from your ability to take care of your loved ones.

                                                                                                            • #98875
                                                                                                              JohnnyMac
                                                                                                              Participant

                                                                                                                Cool. Thanks for that.
                                                                                                                I think I’ve gotten lucky and found a great gym. Small class sizes (Usually less than 10 People) and coaches who watch very closely and have no problem stopping people mid workout. There also is not much push for scores or RXing. Its always good to have more info, getting hurt sucks and takes away from your ability to take care of your loved ones.

                                                                                                                Awesome! Great coaching is something to be cherished.

                                                                                                              • #98876
                                                                                                                Civilianresponder
                                                                                                                Participant

                                                                                                                  :yes:

                                                                                                                • #98877
                                                                                                                  tango
                                                                                                                  Participant

                                                                                                                    Max Pullups
                                                                                                                    Max Dips
                                                                                                                    Big Tire Flips Out/Back 50ft
                                                                                                                    20 Right side transverse sledge (10 lb) swings against tire
                                                                                                                    20 Left side transverse sledge (10 lb) swings against tire
                                                                                                                    20 Overhead sledge (10 lb) swings against tire (10 right, 10 left)
                                                                                                                    20 sit-in-tire situps (feet inside, butt on the edge, back facing out, extend out beyond horizontal with arms overhead)
                                                                                                                    max 1:30 rest
                                                                                                                    Repeat Circuit
                                                                                                                    Finish with an extra set of tire flips Out/Back

                                                                                                                    Adding the metric for total distance the tire moves from swings is a good way to turn the testosterone valve wide open.

                                                                                                                    Very different type of workout than BJJ.

                                                                                                                  • #98878
                                                                                                                    Civilianresponder
                                                                                                                    Participant

                                                                                                                      Awesome!
                                                                                                                      Today
                                                                                                                      Every minute on the minute
                                                                                                                      1 thruster 35# 100 meter sprint
                                                                                                                      2 thruster 100 meter sprint
                                                                                                                      3 thruster 100 meter sprint
                                                                                                                      4 thruster 100 meter sprint
                                                                                                                      5 thruster 100 meter sprint
                                                                                                                      6 air squats 100 meter sprint
                                                                                                                      7 air squats 100 meter sprint
                                                                                                                      8 air squats 100 meter sprint
                                                                                                                      9 air squats 100 meter sprint
                                                                                                                      10 air squats 100 meter sprint
                                                                                                                      After minute 10
                                                                                                                      21-15-9
                                                                                                                      Kettle bell swings at 35#
                                                                                                                      200 meter run after each set.
                                                                                                                      Finished in 17:07
                                                                                                                      Way harder than it looks like :cry:

                                                                                                                    • #98879
                                                                                                                      JohnnyMac
                                                                                                                      Participant

                                                                                                                        Adding the metric for total distance the tire moves from swings

                                                                                                                        Bingo!

                                                                                                                        Nice work!

                                                                                                                      • #98880
                                                                                                                        tango
                                                                                                                        Participant

                                                                                                                          *Wearing fully loaded PC*

                                                                                                                          Max Pullups
                                                                                                                          Max Dips
                                                                                                                          Using 40lb pellet bag – Power Clean, Front Squat, Thrust/Throw bag out and back 50ft
                                                                                                                          10 Transverse sledge Right
                                                                                                                          10 Transverse sledge Left
                                                                                                                          10 Sledge Top Right
                                                                                                                          10 Sledge Top Left
                                                                                                                          1:30 rest
                                                                                                                          Repeat Circuit

                                                                                                                          Do it for time.

                                                                                                                        • #98881
                                                                                                                          Civilianresponder
                                                                                                                          Participant

                                                                                                                            Great job! It’s cool to have more people posting. :good:
                                                                                                                            Barbell curl 7×10 35#
                                                                                                                            Then
                                                                                                                            Partner workout both partners run but reps are split.
                                                                                                                            600 meter run
                                                                                                                            30 pull ups
                                                                                                                            40 power clean 65#
                                                                                                                            20 pushups
                                                                                                                            400 meter run
                                                                                                                            30 pull ups
                                                                                                                            30 power clean 95#
                                                                                                                            20 pushups
                                                                                                                            200 meter run
                                                                                                                            30 pullups
                                                                                                                            20 power clean 105#
                                                                                                                            20 pushups
                                                                                                                            100 meter run
                                                                                                                            30 pull ups
                                                                                                                            10 power clean 125#
                                                                                                                            20 pushups

                                                                                                                          • #98882
                                                                                                                            tango
                                                                                                                            Participant

                                                                                                                              @darkrivers Do you write that down and look at it while working out because mid workout I would forget all that like 2 pullups in haha

                                                                                                                              If you don’t mind me asking, what is the target/goal for that workout?

                                                                                                                            • #98883
                                                                                                                              Civilianresponder
                                                                                                                              Participant

                                                                                                                                It’s written on a white board and the workout is done as a group with a coach at the cross fit gym. Not sure what you mean about the target. I think this workout had a 30 minute limit. It’s always about keeping moving and keeping good form. Is have a hard time keeping track without someone telling me. I like working out at cross fit because I don’t have to be motivated on my own. I’ve been doing it for 1.5 years and don’t think I’ve repeated a work out.

                                                                                                                              • #98884
                                                                                                                                tango
                                                                                                                                Participant

                                                                                                                                  Interesting points.

                                                                                                                                  What I meant by target/goal is like power, speed, agility, endurance, etc. Especially after Johnny’s Fitness Challenge it’s got me thinking a lot more about having a specific target and purpose for my workouts. Just curious and trying to learn more, see what other people are doing and why. Nothing negative meant by that question at all.

                                                                                                                                • #98885
                                                                                                                                  Civilianresponder
                                                                                                                                  Participant

                                                                                                                                    No worries. I just go and do what they tell me. They mix up the workouts really well every week between more strength and more cardio and different muscle groups. I didn’t take anything negative from your question, just want sure what you meant. I’m just a noobie to working out.

                                                                                                                                  • #98886
                                                                                                                                    Civilianresponder
                                                                                                                                    Participant

                                                                                                                                      Today

                                                                                                                                      Backsquats
                                                                                                                                      1×12 @ 55#
                                                                                                                                      1×10 @ 75#
                                                                                                                                      1×8 @ 85#
                                                                                                                                      1×15 @ 55#

                                                                                                                                      Then 6 rounds with 1 minute rest between rounds
                                                                                                                                      3x overhead squat 65#
                                                                                                                                      Sprint 100 meters

                                                                                                                                      Finished 9:37

                                                                                                                                      I hope others will continue to post.

                                                                                                                                    • #98887
                                                                                                                                      Civilianresponder
                                                                                                                                      Participant

                                                                                                                                        Today
                                                                                                                                        Work up to one rep max clean and jerk
                                                                                                                                        185#

                                                                                                                                        Then rx 135/95
                                                                                                                                        50 single under jump rope 10 mountain climbers
                                                                                                                                        50 sit ups
                                                                                                                                        8 clean and jerk 130#

                                                                                                                                        40 single under jump rope 8 mountain climbers
                                                                                                                                        40 sit ups
                                                                                                                                        8 clean and jerk 130#

                                                                                                                                        30 single under jump rope 6 mountain climbers
                                                                                                                                        30 sit ups
                                                                                                                                        8 clean and jerk 130#

                                                                                                                                        20 single under jump rope 4 mountain climbers
                                                                                                                                        20 sit ups
                                                                                                                                        8 clean and jerk 130#

                                                                                                                                        10 single under jump rope 10 mountain climbers
                                                                                                                                        10 sit ups
                                                                                                                                        8 clean and jerk 105#

                                                                                                                                        21:32

                                                                                                                                      • #98888
                                                                                                                                        wesmc
                                                                                                                                        Participant

                                                                                                                                          Run workout with a 3.7-mile hill at the end, climbing over 800 vertical feet.

                                                                                                                                        • #98889
                                                                                                                                          Civilianresponder
                                                                                                                                          Participant

                                                                                                                                            Strength-
                                                                                                                                            Strict pull up
                                                                                                                                            Barbell curl
                                                                                                                                            12-10-8-15

                                                                                                                                            Then
                                                                                                                                            1-10 factorial power snatch #95
                                                                                                                                            10-1 factorial toes to bar
                                                                                                                                            10 9 8 7 6 5 4 3 2 1 power snatch
                                                                                                                                            1 2 3 4 5 6 7 8 9 10 toes to bar
                                                                                                                                            Finished in 17:05

                                                                                                                                          • #98890
                                                                                                                                            tango
                                                                                                                                            Participant

                                                                                                                                              6 pullups with PC
                                                                                                                                              10 transverse hammer swings right
                                                                                                                                              10 transverse hammer swings left
                                                                                                                                              3 clean from ground and overhead press pellet bag right side
                                                                                                                                              3 clean from ground and overhead press pellet bag left side
                                                                                                                                              x3 rounds

                                                                                                                                              Measured my last round of tire swings and with 10 rights and 10 lefts I moved the tire 8’2″ over my gravel driveway. That’s pretty subjective, but I can tell you it’s minimum double the distance from when I started doing that exercise. Definitely getting more efficient in that movement.

                                                                                                                                            • #98891
                                                                                                                                              xsquidgator
                                                                                                                                              Participant

                                                                                                                                                From August into September, I started repeating the 12 week RC fitness plan (did it the first time January-May of this year) and got halfway through the repeat before Hurricane Irma (and the home & work life disruption from it) blew that up.
                                                                                                                                                I’ve been keeping up running 3-5x per week though throughout (even if I dropped off of the plan for now) and am again pretty happy with the progress that following the fitness plan has brought. Now doing 4-8 miles running per session and have improved my pace from 11 minutes/mile to just under 10 minute miles. I know that isn’t all that fast for most people but I’m encouraged by the gains in endurance and improvements in pace, even though it’s taken 6-12 months of consistent training to get some of the improvement.

                                                                                                                                              • #98892
                                                                                                                                                Civilianresponder
                                                                                                                                                Participant

                                                                                                                                                  That’s great! Running is tough. I’m glad to see people posting here. It is awesome when you start to recognize your gains, at least it keeps me motivated. Pt will be that thing that lets you keep fighting for that additional moment that makes you win. :good:

                                                                                                                                                • #98893
                                                                                                                                                  JohnnyMac
                                                                                                                                                  Participant

                                                                                                                                                    After a rough week battling a serious cold, I’m back in the gym this week. Yesterday’s workout was pretty solid.

                                                                                                                                                    4RM Z-Press-up to 125# (basically a shoulder press while sitting on the floor)

                                                                                                                                                    then:

                                                                                                                                                    8 min AMRAP:
                                                                                                                                                    30x Double Unders
                                                                                                                                                    20x Pushups
                                                                                                                                                    10x Ring Dips

                                                                                                                                                    2 32

                                                                                                                                                    My arms were smoked!

                                                                                                                                                  • #98894
                                                                                                                                                    xsquidgator
                                                                                                                                                    Participant

                                                                                                                                                      New personal record- ran 10 miles this morning.
                                                                                                                                                      Previous longest run I’d ever in my life done was 9 miles, a few weeks ago.

                                                                                                                                                      A former high level triathlete recommended the Galloway method of running training to me, and today was the first day of trying it. There’s a whole book to digest fully, but one of the main themes in this method includes putting in a one minute walking stint periodically during your long runs. From skimming the book, it looks to me as if the idea is to use walking muscles during the long runs to let the running muscles get one minute of recovery fairly frequently. Even with the walks thrown in there, it didn’t affect the overall average pace as much as I thought it would, and it sure made the perceived effort feel a lot better especially during the last mile or two.
                                                                                                                                                      With just a couple more miles to go at this point, I’m working on doing a half marathon by the end of the year.

                                                                                                                                                    • #98895
                                                                                                                                                      zeerf
                                                                                                                                                      Participant

                                                                                                                                                        New personal record- ran 10 miles this morning.

                                                                                                                                                        Awesome run… anything over 6-8 miles my lower back starts letting me know it is unhappy. I typically only hit the longer runs on the weekends and average 4-6 miles the days I run before work.

                                                                                                                                                        Just finished up Discipline Equals Freedom: Field Manual and if nothing else got me running more often and earlier/longer (by no means a running book) I will check out the one you mention as I like the walking idea.

                                                                                                                                                      • #98896
                                                                                                                                                        xsquidgator
                                                                                                                                                        Participant

                                                                                                                                                          Continuing with the Galloway method training plan, I made another new personal record this morning- 12 miles running.
                                                                                                                                                          I’m looking ahead to do 14 miles in two weeks (the bi-weekly “long one” in the Galloway plan) and to then pick a local half-marathon to run.

                                                                                                                                                        • #98897
                                                                                                                                                          Civilianresponder
                                                                                                                                                          Participant

                                                                                                                                                            Awesome!

                                                                                                                                                          • #98898
                                                                                                                                                            JohnnyMac
                                                                                                                                                            Participant

                                                                                                                                                              A little different than a long run, but a good workout from this week was…

                                                                                                                                                              Heavy shoulder press
                                                                                                                                                              then

                                                                                                                                                              12 min As Many Rounds as Possible Of:
                                                                                                                                                              3x strict handstand pushups
                                                                                                                                                              6x ring dips
                                                                                                                                                              9x pullups
                                                                                                                                                              20x lateral jumps over barbell

                                                                                                                                                            • #98899
                                                                                                                                                              JohnnyMac
                                                                                                                                                              Participant

                                                                                                                                                                Yesterday was fun:

                                                                                                                                                                2RM Hang Clean- 235#
                                                                                                                                                                5×4 Reverse Lunges 155# (barbell in front rack pos.)
                                                                                                                                                                3x 25m Farmer Carry 90# DBs
                                                                                                                                                                3x Max Knees to Elbows

                                                                                                                                                              • #98900
                                                                                                                                                                Civilianresponder
                                                                                                                                                                Participant

                                                                                                                                                                  Nice! :good:
                                                                                                                                                                  Can you explain “max knees to elbows?
                                                                                                                                                                  Thanks

                                                                                                                                                                • #98901
                                                                                                                                                                  JohnnyMac
                                                                                                                                                                  Participant

                                                                                                                                                                    Nice! :good:
                                                                                                                                                                    Can you explain “max knees to elbows?
                                                                                                                                                                    Thanks

                                                                                                                                                                    https://www.youtube.com/watch?v=pcw3Rb4Lh7A

                                                                                                                                                                  • #98902
                                                                                                                                                                    Civilianresponder
                                                                                                                                                                    Participant

                                                                                                                                                                      Same as toes to bar, right?

                                                                                                                                                                    • #98903
                                                                                                                                                                      JohnnyMac
                                                                                                                                                                      Participant

                                                                                                                                                                        Yep, can be performed with or without kipping.

                                                                                                                                                                      • #98904
                                                                                                                                                                        Civilianresponder
                                                                                                                                                                        Participant

                                                                                                                                                                          Cool. Thx.
                                                                                                                                                                          Had a great workout today.

                                                                                                                                                                          Strict Press
                                                                                                                                                                          10 @ 65#
                                                                                                                                                                          20 @ 55
                                                                                                                                                                          30 @ 35
                                                                                                                                                                          Curl
                                                                                                                                                                          10 @ 55#
                                                                                                                                                                          20 @ 45
                                                                                                                                                                          30 @ 35

                                                                                                                                                                          Every 5 minutes 4 rounds
                                                                                                                                                                          20 Kettle bell swing 35#
                                                                                                                                                                          15 wall balls. 14#
                                                                                                                                                                          10 box jumps
                                                                                                                                                                          5 dead lift. 175# 1st 2 rounds
                                                                                                                                                                          185# 2nd 2 rounds
                                                                                                                                                                          100 meter run
                                                                                                                                                                          20 second plank
                                                                                                                                                                          Finished 19:21

                                                                                                                                                                        • #98905
                                                                                                                                                                          JohnnyMac
                                                                                                                                                                          Participant

                                                                                                                                                                            Push Press 3RM

                                                                                                                                                                            As Many Rounds as Possible (w/20# PC)
                                                                                                                                                                            6x Ring Dips
                                                                                                                                                                            8x Pullups
                                                                                                                                                                            20x Lunges

                                                                                                                                                                            Solid workout

                                                                                                                                                                          • #98906
                                                                                                                                                                            JohnnyMac
                                                                                                                                                                            Participant

                                                                                                                                                                              Short on time today so today’s abbreviated workout:

                                                                                                                                                                              Skill Work:
                                                                                                                                                                              Inverted hang on Rings
                                                                                                                                                                              Muscle Ups, working on strict muscle up

                                                                                                                                                                              Then

                                                                                                                                                                              3 Rounds of:
                                                                                                                                                                              1 minute Max Sandbag ground to shoulder 100#
                                                                                                                                                                              1 minute Max Strict Ring Dips
                                                                                                                                                                              1 Minute Max Knees to Elbows
                                                                                                                                                                              1 Minute Rest

                                                                                                                                                                            • #98907
                                                                                                                                                                              osozorro
                                                                                                                                                                              Participant

                                                                                                                                                                                Possible training ideas for Brutal log carry. 200 lb front quarter shuttles.

                                                                                                                                                                              • #98908
                                                                                                                                                                                JohnnyMac
                                                                                                                                                                                Participant

                                                                                                                                                                                  Possible training ideas for Brutal log carry. 200 lb front quarter shuttles.

                                                                                                                                                                                  That’s a lot of meat LOL

                                                                                                                                                                                • #98909
                                                                                                                                                                                  JohnnyMac
                                                                                                                                                                                  Participant

                                                                                                                                                                                    Some days you go into the gym and kick the workout in the balls…

                                                                                                                                                                                    Today, it was more like this:

                                                                                                                                                                                    *I didn’t injure myself, just felt horrible.

                                                                                                                                                                                    4×6 Push Press 155#
                                                                                                                                                                                    4×7 Weighted Pullups 45#

                                                                                                                                                                                    5 Rounds for Time:
                                                                                                                                                                                    7x Deadlift 225#
                                                                                                                                                                                    7x Ring Dips
                                                                                                                                                                                    Run 150m

                                                                                                                                                                                    12:22

                                                                                                                                                                                  • #98910
                                                                                                                                                                                    Civilianresponder
                                                                                                                                                                                    Participant

                                                                                                                                                                                      You’re an animal!! :good:

                                                                                                                                                                                    • #98911
                                                                                                                                                                                      xsquidgator
                                                                                                                                                                                      Participant

                                                                                                                                                                                        Sometimes you just have to “put miles into the bank”
                                                                                                                                                                                        Glad you avoided injury!

                                                                                                                                                                                      • #98912
                                                                                                                                                                                        xsquidgator
                                                                                                                                                                                        Participant

                                                                                                                                                                                          Finally got past various medical, injury and life issues, and got my next progressively longer “long one” run in as part of the Galloway training program. Ran 14 miles today- my previous longest was 12 miles. First time ever completing a half-marathon, feels good.

                                                                                                                                                                                          Now, I’ll go find a half-marathon race to enter!

                                                                                                                                                                                        • #98913
                                                                                                                                                                                          Civilianresponder
                                                                                                                                                                                          Participant

                                                                                                                                                                                            :good: that’s a long way.

                                                                                                                                                                                          • #98914
                                                                                                                                                                                            RobM
                                                                                                                                                                                            Participant

                                                                                                                                                                                              Today:
                                                                                                                                                                                              Warm-up- Jump Ropes and Push ups
                                                                                                                                                                                              20 Minute AMRAP (As many reps as possible)
                                                                                                                                                                                              4 Deadlifts- #205
                                                                                                                                                                                              8 Dumbbell Row (Each arm)- #40
                                                                                                                                                                                              6 Box Jumps
                                                                                                                                                                                              15 Sit Ups
                                                                                                                                                                                              10 Calf Raises #80
                                                                                                                                                                                              10 Weighted Ab Side Lifts- Don’t ask me what this is…just the name I came up with. Core/Upper Ab workout
                                                                                                                                                                                              Finished 6 rounds completely and got through deadlifts and rows before time expired.

                                                                                                                                                                                            • #98915
                                                                                                                                                                                              Trailrunner
                                                                                                                                                                                              Participant

                                                                                                                                                                                                in 2:00 min each/my #, time

                                                                                                                                                                                                Plank
                                                                                                                                                                                                5 – pull ups – hanging, no kip 5
                                                                                                                                                                                                65 – crunches 40
                                                                                                                                                                                                30 – push-ups 30
                                                                                                                                                                                                30 – Alternative forward lunges 20

                                                                                                                                                                                                5 – 8c burpees – 5
                                                                                                                                                                                                100 yard – 5 yard kneel, then prone
                                                                                                                                                                                                Forward and backward – no time

                                                                                                                                                                                                30 – Overhead Press box in 2:00 min- 30

                                                                                                                                                                                              • #98916
                                                                                                                                                                                                JohnnyMac
                                                                                                                                                                                                Participant

                                                                                                                                                                                                  I’m glad to see some new faces here! Keep up the hard work!

                                                                                                                                                                                                  I’m recovering from injury at the moment, so I’m only doing lame stuff right now.

                                                                                                                                                                                                  @xsquidgator nice work!

                                                                                                                                                                                                • #98917
                                                                                                                                                                                                  Trailrunner
                                                                                                                                                                                                  Participant

                                                                                                                                                                                                    3-mile run – (26:30)

                                                                                                                                                                                                    in 2:00 min each

                                                                                                                                                                                                    Plank
                                                                                                                                                                                                    pull ups – hanging, no kip 5
                                                                                                                                                                                                    crunches 36
                                                                                                                                                                                                    push-ups 45
                                                                                                                                                                                                    Alternative forward lunges 25

                                                                                                                                                                                                  • #98918
                                                                                                                                                                                                    JohnnyMac
                                                                                                                                                                                                    Participant

                                                                                                                                                                                                      Nice @Trailrunner

                                                                                                                                                                                                      I’m still limited by a shoulder injury I’m trying not to aggrevate, it’s crazy how much you need your shoulder for exercise. Three things you don’t want to hurt: back, shoulder, hip. I’ve been left with squatting, airdyne and some deadlifting, but yesterday I hit a 305# back squat (body weight 170lbs). Not a PR, but my biggest squat in a while.

                                                                                                                                                                                                      Gotta take the small wins.

                                                                                                                                                                                                    • #98919
                                                                                                                                                                                                      Trailrunner
                                                                                                                                                                                                      Participant

                                                                                                                                                                                                        Good!

                                                                                                                                                                                                        View this post on Instagram

                                                                                                                                                                                                        CAN DO.

                                                                                                                                                                                                        A post shared by Jocko Willink (@jockowillink) on

                                                                                                                                                                                                      • #98920
                                                                                                                                                                                                        JohnnyMac
                                                                                                                                                                                                        Participant

                                                                                                                                                                                                          Good!

                                                                                                                                                                                                          Yeah, that’s what I was getting at. Jocko has way more attitude than I do lol

                                                                                                                                                                                                        • #98921
                                                                                                                                                                                                          zeerf
                                                                                                                                                                                                          Participant

                                                                                                                                                                                                            I am not fitness expert and can admit I do not do 100% of what he has in his book but I highly recommend his book:
                                                                                                                                                                                                            Discipline Equals Freedom: Field Manual it is not a story book just a collection of things that worked for him to keep him motivated and on track.
                                                                                                                                                                                                            Helps keep me motivated but may not work for everyone.

                                                                                                                                                                                                            Awesome work on the fitness guys! @JohnnyMac I am still struggling with elbow pain…going back to Dr this week to hopefully get it sorted out. Sucks working around an injury but make the best of it right?

                                                                                                                                                                                                          • #98922
                                                                                                                                                                                                            JohnnyMac
                                                                                                                                                                                                            Participant

                                                                                                                                                                                                              Awesome work on the fitness guys! johnnymac I am still struggling with elbow pain…going back to Dr this week to hopefully get it sorted out. Sucks working around an injury but make the best of it right?

                                                                                                                                                                                                              Honestly, I think I’m working around some kind of injury more often than I’m totally healthy. Probably not likely to change as time takes its toll. You just have to continue doing what you can while not being stubborn enough to try to “work through” the injury. That’s rarely worked out in my favor.

                                                                                                                                                                                                              I saw a quote recently that made me chuckle: “motivation is like a highschool girlfriend”. The implied meaning being that motivation can be strong, but short lived, and that it’s dedication that gets you through in the long run.

                                                                                                                                                                                                            • #98923
                                                                                                                                                                                                              zeerf
                                                                                                                                                                                                              Participant

                                                                                                                                                                                                                The implied meaning being that motivation can be strong, but short lived, and that it’s dedication that gets you through in the long run.

                                                                                                                                                                                                                An excellent point and agreed! No matter how motivated you are if it is not long lived it will fail in the long run like we see in many areas. Careers, Diets, Training to name a few ;) :good:

                                                                                                                                                                                                              • #98924
                                                                                                                                                                                                                xsquidgator
                                                                                                                                                                                                                Participant

                                                                                                                                                                                                                  I went for a run/jog (getting my HR up into Zone 5 amounts to what most people would call a jogging pace) yesterday intending for a longish kind of session. Not feeling really “into it” but physically ok, I pushed through for my 3rd half-marathon (about three months since my last one) which is why I’m posting about it here in the “motivational” section. Mentally I really wasn’t into it yesterday and it took a lot of “digging deep” to keep going, I felt a lot more beat-up after this one than I have on my other ones. Unfortunately about 4 minutes slower than my last one (yesterday 2 hr 24 min or 11 minute miles), but at least I finished.

                                                                                                                                                                                                                • #98925
                                                                                                                                                                                                                  Civilianresponder
                                                                                                                                                                                                                  Participant

                                                                                                                                                                                                                    Finishing when you aren’t feeling it is more satisfying than when you are feeling great. Nice job! :good:

                                                                                                                                                                                                                  • #98926
                                                                                                                                                                                                                    xsquidgator
                                                                                                                                                                                                                    Participant

                                                                                                                                                                                                                      Thanks-part of why I put this up there is due to something I saw DuaneH put up a few years ago here. I used to look at things like the Rifleman Challenge ruck march standards as something just too far out there for me to seriously consider being able to do. Duane posted on here about how he did the RC fitness plan and got to where he could post a passing time, and I specifically remember him including “and I am not a runner!”

                                                                                                                                                                                                                      Reading that was one of the things that got me to finally step up the effort and at least give it a try. Along the way I gave the RC fitness plan a try (twice now) and got to where I could at least turn in a passing time, even though I couldn’t at the start of the training program. I like this motivational thread and hopefully someone who’s given up on the idea of trying to train for this kind of thing will take heart from it and at least try. The fear of failure Max mentions a lot is a real thing and it takes a certain mental perspective to look at that the right way and just decide to do it anyway (and to do it again, if not successful the first time).

                                                                                                                                                                                                                    • #98927
                                                                                                                                                                                                                      tango
                                                                                                                                                                                                                      Participant

                                                                                                                                                                                                                        Workouts from the last 2 days:

                                                                                                                                                                                                                          Day 1

                                                                                                                                                                                                                        With pack on (6 bricks from the fitness challenge), complete within 3 rounds.
                                                                                                                                                                                                                        3x Max dead-hang pull ups. When you max out, flexed arm hang until you fall.
                                                                                                                                                                                                                        75x Beyond parallel situps with the pack on your chest.
                                                                                                                                                                                                                        75x Pushups, pack on your back. When you finish the 75, hold pushup position until you fall.
                                                                                                                                                                                                                        Purpose: Increased work capacity, also beach bod ;-)

                                                                                                                                                                                                                          Day 2

                                                                                                                                                                                                                        Suicide by Bounds
                                                                                                                                                                                                                        Full Kit – belt, PC, patrol pack, radio, rifle
                                                                                                                                                                                                                        100 yards, 5 bounds, out and back. 5 Rounds total.
                                                                                                                                                                                                                        No more than 2 minutes rest at the end of each round.
                                                                                                                                                                                                                        Round 5 is live fire. GET SOME.

                                                                                                                                                                                                                        Post Suicide by Bounds pic attached.

                                                                                                                                                                                                                      • #98928
                                                                                                                                                                                                                        JohnnyMac
                                                                                                                                                                                                                        Participant

                                                                                                                                                                                                                          Yesterday’s:

                                                                                                                                                                                                                          Back Squat 5×5 @ 225#

                                                                                                                                                                                                                          Handstand Practice

                                                                                                                                                                                                                          AMRAP in 15 minutes:
                                                                                                                                                                                                                          Run 200m
                                                                                                                                                                                                                          45x 2-count flutter kicks
                                                                                                                                                                                                                          8x Strict Ring Dips
                                                                                                                                                                                                                          20x Alternating Lunges

                                                                                                                                                                                                                        • #98929
                                                                                                                                                                                                                          RobM
                                                                                                                                                                                                                          Participant

                                                                                                                                                                                                                            Nice Johnny Mac!

                                                                                                                                                                                                                            Did this on Monday and was a good one…
                                                                                                                                                                                                                            100 Burpees for time…with plate carrier on.
                                                                                                                                                                                                                            9 minutes and 39 seconds

                                                                                                                                                                                                                          • #98930
                                                                                                                                                                                                                            JohnnyMac
                                                                                                                                                                                                                            Participant

                                                                                                                                                                                                                              100 Burpees for time…with plate carrier on.

                                                                                                                                                                                                                              For anyone paying attention, this is a great functional workout.

                                                                                                                                                                                                                              Nice job @RobM ! I’ve done 100 burpees for time many times but never with a plate carrier.

                                                                                                                                                                                                                              One can also try Max Burpees in 5 minutes, which have some standards (no armor):
                                                                                                                                                                                                                              <50: Novice
                                                                                                                                                                                                                              50-74: Intermediate
                                                                                                                                                                                                                              75-99: Advanced
                                                                                                                                                                                                                              100 : Elite

                                                                                                                                                                                                                            • #98931
                                                                                                                                                                                                                              libertycalls
                                                                                                                                                                                                                              Participant

                                                                                                                                                                                                                                I’m gonna jump in because I need the motivation.

                                                                                                                                                                                                                                – Sunday –
                                                                                                                                                                                                                                heavy bag:
                                                                                                                                                                                                                                jabs, hooks, uppercuts from list
                                                                                                                                                                                                                                2 minutes freestyle

                                                                                                                                                                                                                                punching mitts:
                                                                                                                                                                                                                                2 minutes punching
                                                                                                                                                                                                                                2 minutes holding for partner

                                                                                                                                                                                                                                gym:
                                                                                                                                                                                                                                back squats 3×8 135lbs
                                                                                                                                                                                                                                sitting calf raise 3×16 55lbs
                                                                                                                                                                                                                                reverse leg curls 3×16 70lbs
                                                                                                                                                                                                                                leg curls 3×16 70lbs
                                                                                                                                                                                                                                standing calf raise 3×16 120lbs

                                                                                                                                                                                                                                – Monday –
                                                                                                                                                                                                                                10 minutes fast walking on treadmill at 12 incline

                                                                                                                                                                                                                                front raise 3×10 25lb dumbells

                                                                                                                                                                                                                                superset:
                                                                                                                                                                                                                                hammer curls 1×8 55lbs
                                                                                                                                                                                                                                shoulder press 1×8 55lbs
                                                                                                                                                                                                                                hammer curls 1×10 45lbs
                                                                                                                                                                                                                                shoulder press 1×10 45lbs
                                                                                                                                                                                                                                hammer curls 1×10 45lbs
                                                                                                                                                                                                                                shoulder press 1×10 45lbs

                                                                                                                                                                                                                                lat pulldown 1x210lbs, 2x140lbs

                                                                                                                                                                                                                                superset:
                                                                                                                                                                                                                                reverse grip cable pushdown 1×9 145lbs
                                                                                                                                                                                                                                narrow grip cable pushdown 1×9 125lbs
                                                                                                                                                                                                                                reverse grip cable pushdown 1×12 125lbs
                                                                                                                                                                                                                                narrow grip cable pushdown 1×12 125lbs
                                                                                                                                                                                                                                reverse grip cable pushdown 1×12 125lbs
                                                                                                                                                                                                                                narrow grip cable pushdown 1×12 90lbs

                                                                                                                                                                                                                                superset:
                                                                                                                                                                                                                                arm curl 1×9 100lb
                                                                                                                                                                                                                                reverse curl 1×9 65lbs
                                                                                                                                                                                                                                arm curl 1×12 65lbs
                                                                                                                                                                                                                                reverse curl 1×9 65lbs
                                                                                                                                                                                                                                arm curl 1×12 65lbs
                                                                                                                                                                                                                                reverse curl 1×12 55lbs

                                                                                                                                                                                                                              • #98932
                                                                                                                                                                                                                                libertycalls
                                                                                                                                                                                                                                Participant

                                                                                                                                                                                                                                  Tonight was the same as Sunday except we added weighted lunges.

                                                                                                                                                                                                                                • #98933
                                                                                                                                                                                                                                  JohnnyMac
                                                                                                                                                                                                                                  Participant

                                                                                                                                                                                                                                    I’m gonna jump in because I need the motivation.

                                                                                                                                                                                                                                    Nice, I’m glad to see someone joining in.

                                                                                                                                                                                                                                    It’s not the days that we totally kill the workout that make us, it’s the days where we’re hungry, tired, sore and have a lot on our plates- but still go in and get the work done.

                                                                                                                                                                                                                                  • #98934
                                                                                                                                                                                                                                    libertycalls
                                                                                                                                                                                                                                    Participant

                                                                                                                                                                                                                                      I’m gonna jump in because I need the motivation.

                                                                                                                                                                                                                                      it’s the days where we’re hungry, tired, sore and have a lot on our plates- but still go in and get the work done.

                                                                                                                                                                                                                                      That’s my goal right now. Going on three years now I’ve been able to get my self to the gym at least once a week. There might have been a few weeks where I was out of town and couldn’t, but monday evening workouts are part of my regular schedule. Going monday makes tuesday and wednesday easier. I didn’t set the bar too high. A lot of people who started at the same time as me burned out a long time ago.

                                                                                                                                                                                                                                    • #98935
                                                                                                                                                                                                                                      JohnnyMac
                                                                                                                                                                                                                                      Participant

                                                                                                                                                                                                                                        Keep up the good work!

                                                                                                                                                                                                                                        …I think you might have inspired me to write something up

                                                                                                                                                                                                                                      • #98936
                                                                                                                                                                                                                                        RobM
                                                                                                                                                                                                                                        Participant

                                                                                                                                                                                                                                          WOD (Workout of the day)
                                                                                                                                                                                                                                          The dumbbell snatch is each arm. No rest between rounds. For time, ideally sub 12 minutes.
                                                                                                                                                                                                                                          Round 1
                                                                                                                                                                                                                                          10 Burpee Box Jumps
                                                                                                                                                                                                                                          5 Dumbbell Snatch
                                                                                                                                                                                                                                          Round 2
                                                                                                                                                                                                                                          10 Burpee Box Jumps
                                                                                                                                                                                                                                          10 Dumbbell Snatch
                                                                                                                                                                                                                                          Round 3
                                                                                                                                                                                                                                          10 Burpee Box Jumps
                                                                                                                                                                                                                                          15 Dumbbell Snatch
                                                                                                                                                                                                                                          Round 4
                                                                                                                                                                                                                                          10 Burpee Box Jumps
                                                                                                                                                                                                                                          10 Dumbbell Snatch
                                                                                                                                                                                                                                          Round 5
                                                                                                                                                                                                                                          10 Burpee Box Jumps
                                                                                                                                                                                                                                          5 Dumbbell Snatch

                                                                                                                                                                                                                                          Enjoy…

                                                                                                                                                                                                                                        • #98937
                                                                                                                                                                                                                                          tango
                                                                                                                                                                                                                                          Participant

                                                                                                                                                                                                                                            Nursing a bit of an injury, taking it light. No pack or PC for this.

                                                                                                                                                                                                                                            Tools of destruction:
                                                                                                                                                                                                                                            Large Tractor Tire
                                                                                                                                                                                                                                            10lb Sledge
                                                                                                                                                                                                                                            2″ Battle Ropes

                                                                                                                                                                                                                                            Run 1 mile, sprint last 50 yds
                                                                                                                                                                                                                                            3 Rounds:
                                                                                                                                                                                                                                            30 Rope Slams
                                                                                                                                                                                                                                            Tire Flips 20m Out/Back
                                                                                                                                                                                                                                            20 Overhead Sledge on tire (10R/10L)
                                                                                                                                                                                                                                            Finish with 1/4 mile run, sprint last 50 yds

                                                                                                                                                                                                                                          • #98938
                                                                                                                                                                                                                                            JohnnyMac
                                                                                                                                                                                                                                            Participant

                                                                                                                                                                                                                                              This week’s kick in the dick, brought to you by Johnny Mac:

                                                                                                                                                                                                                                              5×5 Bench Press

                                                                                                                                                                                                                                              15 min Time Limit:
                                                                                                                                                                                                                                              Run 800m
                                                                                                                                                                                                                                              Max Reps Barbell Clean @135#
                                                                                                                                                                                                                                              Run 800m

                                                                                                                                                                                                                                              Deduct 1 rep for every ten seconds over the time limit, rounded up

                                                                                                                                                                                                                                              …I accidentally went out in an overzealous 2:58 800m :wacko:

                                                                                                                                                                                                                                              Murder scene photo

                                                                                                                                                                                                                                            • #98939
                                                                                                                                                                                                                                              libertycalls
                                                                                                                                                                                                                                              Participant

                                                                                                                                                                                                                                                This week’s kick in the dick, brought to you by Johnny Mac:

                                                                                                                                                                                                                                                5×5 Bench Press

                                                                                                                                                                                                                                                15 min Time Limit:
                                                                                                                                                                                                                                                Run 800m
                                                                                                                                                                                                                                                Max Reps Barbell Clean @135#
                                                                                                                                                                                                                                                Run 800m

                                                                                                                                                                                                                                                Deduct 1 rep for every ten seconds over the time limit, rounded up

                                                                                                                                                                                                                                                …I accidentally went out in an overzealous 2:58 800m :wacko:

                                                                                                                                                                                                                                                Murder scene photo

                                                                                                                                                                                                                                                that looks like it could have been painful. good thing those mats are there

                                                                                                                                                                                                                                              • #98940
                                                                                                                                                                                                                                                libertycalls
                                                                                                                                                                                                                                                Participant

                                                                                                                                                                                                                                                  My gym got these Spartan stairmaster machines that let you enter a high score. I made the list without even trying. My normal 30 minutes is 500 calories but I’ve been going light for the past couple weeks while I get back into it.

                                                                                                                                                                                                                                                • #98941
                                                                                                                                                                                                                                                  JeffSags
                                                                                                                                                                                                                                                  Participant

                                                                                                                                                                                                                                                    Warm up of pull ups, pushups, air squats, jumping rope. Then some shoulder work to help rehab from a shoulder impingement.

                                                                                                                                                                                                                                                    3×5- 215, 255, 285

                                                                                                                                                                                                                                                    3×25 Kettlebell swings 44lbs
                                                                                                                                                                                                                                                    3×10 kneeling shrugs 60lbs dbs
                                                                                                                                                                                                                                                    3×10 inchworms (about the length of my driveway)
                                                                                                                                                                                                                                                    3×10 walking goblet lunges 40lbs slamball

                                                                                                                                                                                                                                                    :good:

                                                                                                                                                                                                                                                  • #98942
                                                                                                                                                                                                                                                    JohnnyMac
                                                                                                                                                                                                                                                    Participant

                                                                                                                                                                                                                                                      It’s been a while since I did anything of note, and I’m getting fired up for CLC, so here was today’s workout

                                                                                                                                                                                                                                                      45 minute time cap:
                                                                                                                                                                                                                                                      Run 800m
                                                                                                                                                                                                                                                      Max unbroken pullups
                                                                                                                                                                                                                                                      Run 800m
                                                                                                                                                                                                                                                      Max unbroken pullups
                                                                                                                                                                                                                                                      -don 20# vest-
                                                                                                                                                                                                                                                      Run 800m
                                                                                                                                                                                                                                                      Max unbroken pullups
                                                                                                                                                                                                                                                      -don 30# pack (plus vest)
                                                                                                                                                                                                                                                      Run 800m
                                                                                                                                                                                                                                                      Max unbroken pullups
                                                                                                                                                                                                                                                      -With 90# sandbag (plus pack plus vest)
                                                                                                                                                                                                                                                      Run 800m
                                                                                                                                                                                                                                                      Max unbroken pullups (no sandbag)

                                                                                                                                                                                                                                                      That last 800m was character building. Finished with two minutes to spare.

                                                                                                                                                                                                                                                    • #98943
                                                                                                                                                                                                                                                      tango
                                                                                                                                                                                                                                                      Participant

                                                                                                                                                                                                                                                        @johnnymac new callsign – IRONMAN.

                                                                                                                                                                                                                                                      • #98944
                                                                                                                                                                                                                                                        Corvette
                                                                                                                                                                                                                                                        Participant

                                                                                                                                                                                                                                                          I have been doing the same simple workout since January, 3-7 times per week. I run about 4 miles in about :40 minutes, and then on a Century BOB I throw 70 L-R jab combinations, 70 L-R body combinations, 70 body-body-uppercut combinations, and 70 jab-KO combinations. Surprisingly, I haven’t become bored, but rather I have come to enjoy the consistency.

                                                                                                                                                                                                                                                          A few times, when I am at a place where I can get away with it, I have done the run with my rifle.

                                                                                                                                                                                                                                                          After reading some of the posts, here, I am thinking about adding in pull-ups and maybe burpees.

                                                                                                                                                                                                                                                        • #98945
                                                                                                                                                                                                                                                          JohnnyMac
                                                                                                                                                                                                                                                          Participant

                                                                                                                                                                                                                                                            Yesterday’s:

                                                                                                                                                                                                                                                            Dumbbell Bench Press 3×8

                                                                                                                                                                                                                                                            5 Rounds for Time:
                                                                                                                                                                                                                                                            .5 mile Airdyne Bike (no sitting allowed)
                                                                                                                                                                                                                                                            8x Strict L-Sit Ring Pull Ups

                                                                                                                                                                                                                                                            Nothing special about this workout but I mention it because the Schwinn Airdyne is one of only two “machines” in my home gym (other is C2 rower). The airdyne, especially when not sitting, closely mimics moving up the VTC hills. Sure, you could go drive to some steep hills (if you have them in your AO) but this has a big convenience factor for fitting something into a varied workout or on days when you’re short on time.

                                                                                                                                                                                                                                                            It’s also not a very popular piece of equipment and has been around for a long time (1980’s?), so it can often be found at yard sales and the like. The big advantage to it over some other aerobic pieces of equipment, is that resistance increases with speed. This allows you great flexibility in power output from very little, to extraordinary, based on the goal of the workout. Also, on incredibly hot/humid days, the air it puts out helps keep you cool (similarly it can be brutal in the winter). When seated, it allows for a zero impact aerobic activity. It incorporates the arms as well, for an (almost) full body workout. Together with one leg and arms, it can be used effectively while recovering from a leg injury.

                                                                                                                                                                                                                                                            Keep your eyes peeled for an old Schwinn Airdyne, you won’t regret it (except when you’re getting your ass kicked by it :yahoo: )

                                                                                                                                                                                                                                                          • #98946
                                                                                                                                                                                                                                                            JohnnyMac
                                                                                                                                                                                                                                                            Participant

                                                                                                                                                                                                                                                              Come on, who else is getting after it?!

                                                                                                                                                                                                                                                              You DON’T want to be the guy holding your team back.

                                                                                                                                                                                                                                                              Today:

                                                                                                                                                                                                                                                            • #98947
                                                                                                                                                                                                                                                              JohnnyMac
                                                                                                                                                                                                                                                              Participant

                                                                                                                                                                                                                                                                Today:

                                                                                                                                                                                                                                                                2 miles w/ 30# pack, then Max lunges in 2 min

                                                                                                                                                                                                                                                                Then later:

                                                                                                                                                                                                                                                                As Many Rounds as Possible in 60 minutes w/ 30# pack:
                                                                                                                                                                                                                                                                Run 100m
                                                                                                                                                                                                                                                                3x Pullups
                                                                                                                                                                                                                                                                9x Push-ups
                                                                                                                                                                                                                                                                75m Farmer Carry (2pd and 1.5pd KB)
                                                                                                                                                                                                                                                                12x Wallball Shots (20# med ball)

                                                                                                                                                                                                                                                                This workout was tough. If you’re looking for a gut check, give it a whirl.

                                                                                                                                                                                                                                                              • #98948
                                                                                                                                                                                                                                                                zeerf
                                                                                                                                                                                                                                                                Participant

                                                                                                                                                                                                                                                                  :good: Nice work JohnnyMac

                                                                                                                                                                                                                                                                • #98949
                                                                                                                                                                                                                                                                  JohnnyMac
                                                                                                                                                                                                                                                                  Participant

                                                                                                                                                                                                                                                                    Today:

                                                                                                                                                                                                                                                                    Workout #1:
                                                                                                                                                                                                                                                                    5 Rounds for time off:
                                                                                                                                                                                                                                                                    15x push-ups
                                                                                                                                                                                                                                                                    15x Lunges w/35# medball
                                                                                                                                                                                                                                                                    Row 500m

                                                                                                                                                                                                                                                                    Workout #2:
                                                                                                                                                                                                                                                                    20 minute AMRAP:
                                                                                                                                                                                                                                                                    5x Deadlift 225#
                                                                                                                                                                                                                                                                    10x Knees-to-elbows
                                                                                                                                                                                                                                                                    40cal Airdyne, no sitting

                                                                                                                                                                                                                                                                    I’m not gonna lie, I almost quit with 3:30 left on the clock in workout #2, those deadlifts were taking their toll. I manned up and trudged on, getting almost an entire round in the time that was left. Don’t quit, ever.

                                                                                                                                                                                                                                                                  • #98950
                                                                                                                                                                                                                                                                    tango
                                                                                                                                                                                                                                                                    Participant

                                                                                                                                                                                                                                                                      @johnnymac inspired me. And by that I mean he made me feel lazy ;-)

                                                                                                                                                                                                                                                                      5am
                                                                                                                                                                                                                                                                      5 rounds 15 reps each with 30lb GoRuck plate
                                                                                                                                                                                                                                                                      Pushups
                                                                                                                                                                                                                                                                      Lunges
                                                                                                                                                                                                                                                                      Squats

                                                                                                                                                                                                                                                                    • #98951
                                                                                                                                                                                                                                                                      JohnnyMac
                                                                                                                                                                                                                                                                      Participant

                                                                                                                                                                                                                                                                        inspired me

                                                                                                                                                                                                                                                                        Excellent, excellent haha

                                                                                                                                                                                                                                                                      • #98952
                                                                                                                                                                                                                                                                        Abacus
                                                                                                                                                                                                                                                                        Participant

                                                                                                                                                                                                                                                                          In line with @JohnnyMac’s post on PT while traveling, I submit the following.

                                                                                                                                                                                                                                                                          Tonight’s Moseby inspired shuttle runs were on a poorly maintained tennis court outside my hotel. Each round was about 312 yards and broken down into 12 legs or reps that were about 26 yards long. I did 4 rounds after a short warm-up. Total distance was just shy of a mile including said warm up.

                                                                                                                                                                                                                                                                          My first round was fairly “clean” and agile up till the last leg where I got a bit sloppy. Rounds 2-4 were not pretty and I probably looked like the cross between a new born giraffe and a 90 year old man during the direction changes.

                                                                                                                                                                                                                                                                          Data:
                                                                                                                                                                                                                                                                          312y in 1:27
                                                                                                                                                                                                                                                                          312y in 1:28
                                                                                                                                                                                                                                                                          312y in 1:33
                                                                                                                                                                                                                                                                          312y in 1:37

                                                                                                                                                                                                                                                                        • #98953
                                                                                                                                                                                                                                                                          JohnnyMac
                                                                                                                                                                                                                                                                          Participant

                                                                                                                                                                                                                                                                            In line with @johnnymac‘s post on PT while traveling

                                                                                                                                                                                                                                                                            Damn, someone other than me or @tango posting a workout?!

                                                                                                                                                                                                                                                                            Well done. Shuttle runs can be pretty brutal. Just a thought, you could add in burpees every time you get back to the start point. Great for training fire and movement.

                                                                                                                                                                                                                                                                          • #98954
                                                                                                                                                                                                                                                                            tango
                                                                                                                                                                                                                                                                            Participant

                                                                                                                                                                                                                                                                              Rock solid @abacus

                                                                                                                                                                                                                                                                              The cult is growing…

                                                                                                                                                                                                                                                                            • #98955
                                                                                                                                                                                                                                                                              Abacus
                                                                                                                                                                                                                                                                              Participant

                                                                                                                                                                                                                                                                                Found the hotel bar…

                                                                                                                                                                                                                                                                                Tonight’s festivities includ a run to CVS and back ( just shy of 2 miles) and some Oly complexes.

                                                                                                                                                                                                                                                                                Each complex was made up of a power clean followed by a front squat and finished with an overhead press before quietly putting the bar down to reset. I did 4 sets of 5 in about 15 minutes including way too much rest. Sets 1 and 2 were at 105 and the last two were 95. The 95lbs sets were not too hard, but the sets at 105lbs were quite challenging. I could not sting more than a couple reps together at 105. Had I gone any heavier I would have been stuck pulling singles or started lossing the bar and dropping stuff.

                                                                                                                                                                                                                                                                                The barbell was a department store special designed for use with a really sketchy bench. Using iron plates for Olympic lifts makes the reset a little harder since you can’t just drop the bar when there are guest rooms next door. The plates also moved a lot since the bar’s collars or the plates themselves were a bit out of spec.

                                                                                                                                                                                                                                                                              • #98956
                                                                                                                                                                                                                                                                                Abacus
                                                                                                                                                                                                                                                                                Participant

                                                                                                                                                                                                                                                                                  Tonight’s hotel workout used the stairwell. The building is 5 floors tall with a roof access door making up the 6th flight.

                                                                                                                                                                                                                                                                                  It was a 20 min As Many Flights As Possible (AMFAP?) effort. I climbed 90 flights and decended 93 before time ran out.

                                                                                                                                                                                                                                                                                  There were quite a few confused guests. I only stumbled once on the way up and once on the way down.

                                                                                                                                                                                                                                                                                • #98957
                                                                                                                                                                                                                                                                                  tango
                                                                                                                                                                                                                                                                                  Participant

                                                                                                                                                                                                                                                                                    Tonight’s hotel workout used the stairwell. The building is 5 floors tall with a roof access door making up the 6th flight.

                                                                                                                                                                                                                                                                                    It was a 20 min As Many Flights As Possible (AMFAP?) effort. I climbed 90 flights and decended 93 before time ran out.

                                                                                                                                                                                                                                                                                    There were quite a few confused guests. I only stumbled once on the way up and once on the way down.

                                                                                                                                                                                                                                                                                    This is how you hold the line. No excuses. Awesome.

                                                                                                                                                                                                                                                                                  • #98958
                                                                                                                                                                                                                                                                                    JohnnyMac
                                                                                                                                                                                                                                                                                    Participant

                                                                                                                                                                                                                                                                                      Today’s workout was deceptively hard:

                                                                                                                                                                                                                                                                                      Four Rounds for Time, to be performed as unbroken as possible:
                                                                                                                                                                                                                                                                                      Run 800m
                                                                                                                                                                                                                                                                                      15x Pullups
                                                                                                                                                                                                                                                                                      25x Pushups
                                                                                                                                                                                                                                                                                      35x Squats
                                                                                                                                                                                                                                                                                      *Halfway through perform 120m farmer’s carry

                                                                                                                                                                                                                                                                                    • #98959
                                                                                                                                                                                                                                                                                      JohnnyMac
                                                                                                                                                                                                                                                                                      Participant

                                                                                                                                                                                                                                                                                        This morning:

                                                                                                                                                                                                                                                                                        20 minute AMRAP:
                                                                                                                                                                                                                                                                                        6x Deadlift 185#
                                                                                                                                                                                                                                                                                        12x Shoulder Press 45# Plate
                                                                                                                                                                                                                                                                                        18x Situps

                                                                                                                                                                                                                                                                                      • #98960
                                                                                                                                                                                                                                                                                        mark9mmp
                                                                                                                                                                                                                                                                                        Participant

                                                                                                                                                                                                                                                                                          Monday:
                                                                                                                                                                                                                                                                                          Barbell Squatsx5
                                                                                                                                                                                                                                                                                          Bent over rowsx8
                                                                                                                                                                                                                                                                                          Pushupsx15
                                                                                                                                                                                                                                                                                          Curlsx8 (admittedly for vanity, I know it’s shameful but I’m human)
                                                                                                                                                                                                                                                                                          Crunches/V-ups-amrap
                                                                                                                                                                                                                                                                                          light resistance band rotator cuff rehab exercises
                                                                                                                                                                                                                                                                                          X5 rounds as quick as safely possible

                                                                                                                                                                                                                                                                                          Finish with 12 Mile run (time was terrible)

                                                                                                                                                                                                                                                                                          "Ah, so you're that dick"

                                                                                                                                                                                                                                                                                        • #98961
                                                                                                                                                                                                                                                                                          JohnnyMac
                                                                                                                                                                                                                                                                                          Participant

                                                                                                                                                                                                                                                                                            Monday:

                                                                                                                                                                                                                                                                                            Not bad man, keep it up.

                                                                                                                                                                                                                                                                                          • #98962
                                                                                                                                                                                                                                                                                            tango
                                                                                                                                                                                                                                                                                            Participant

                                                                                                                                                                                                                                                                                              Monday:
                                                                                                                                                                                                                                                                                              Run 1 mi
                                                                                                                                                                                                                                                                                              15 min AMRAP
                                                                                                                                                                                                                                                                                              – 20 rope slams
                                                                                                                                                                                                                                                                                              – 10 Overhead Sledge
                                                                                                                                                                                                                                                                                              – 10 Big Tire Flips
                                                                                                                                                                                                                                                                                              (7 rds 2 extra flips)

                                                                                                                                                                                                                                                                                            • #98963
                                                                                                                                                                                                                                                                                              Abacus
                                                                                                                                                                                                                                                                                              Participant

                                                                                                                                                                                                                                                                                                I did the following on Sunday:

                                                                                                                                                                                                                                                                                                1 mile run
                                                                                                                                                                                                                                                                                                100 burpees
                                                                                                                                                                                                                                                                                                1 mile run

                                                                                                                                                                                                                                                                                                It is one of JohnnyMac’s travel METCONS from another thread, and it wrecked me. I finished it in a few seconds past 41 minutes. The burpees took way too long; I don’t do them enough. The second mile was a sad shuffle. But, I finished it. I will probably run this one again in a few months as an inspection of my progress.

                                                                                                                                                                                                                                                                                              • #98964
                                                                                                                                                                                                                                                                                                tango
                                                                                                                                                                                                                                                                                                Participant

                                                                                                                                                                                                                                                                                                  But, I finished it.

                                                                                                                                                                                                                                                                                                  That’s the key. Not always about the clock.

                                                                                                                                                                                                                                                                                                • #98965
                                                                                                                                                                                                                                                                                                  JohnnyMac
                                                                                                                                                                                                                                                                                                  Participant

                                                                                                                                                                                                                                                                                                    The second mile was a sad shuffle

                                                                                                                                                                                                                                                                                                    The number of sad shuffles I’ve done are too many to count. They’re character building.

                                                                                                                                                                                                                                                                                                    It doesn’t matter how bad things get, as long as you persevere.

                                                                                                                                                                                                                                                                                                  • #98966
                                                                                                                                                                                                                                                                                                    Civilianresponder
                                                                                                                                                                                                                                                                                                    Participant

                                                                                                                                                                                                                                                                                                      Sad shuffles are indeed where badassery comes from! :yes:

                                                                                                                                                                                                                                                                                                    • #98967
                                                                                                                                                                                                                                                                                                      FreedomOak
                                                                                                                                                                                                                                                                                                      Participant

                                                                                                                                                                                                                                                                                                        Doing more kettlebells at home now and I came up with a system to keep track of systems: put some coins next to a jar, each coin is a set of 10 reps. Aiming for 10 sets a day for now and work up to 30 of various swings.

                                                                                                                                                                                                                                                                                                      • #98968
                                                                                                                                                                                                                                                                                                        tango
                                                                                                                                                                                                                                                                                                        Participant

                                                                                                                                                                                                                                                                                                          Two today

                                                                                                                                                                                                                                                                                                          Workout 1:
                                                                                                                                                                                                                                                                                                          Lunch time workout 30ish mins rucking outside the office. 35lb ruck

                                                                                                                                                                                                                                                                                                          Workout 2:
                                                                                                                                                                                                                                                                                                          15 min AMRAP
                                                                                                                                                                                                                                                                                                          -5 Pullups
                                                                                                                                                                                                                                                                                                          -10 Pushups
                                                                                                                                                                                                                                                                                                          -15 Box Jumps (using my block wall outside)
                                                                                                                                                                                                                                                                                                          Run 1 mile, sprint last 150m

                                                                                                                                                                                                                                                                                                        • #98969
                                                                                                                                                                                                                                                                                                          JohnnyMac
                                                                                                                                                                                                                                                                                                          Participant

                                                                                                                                                                                                                                                                                                            Two today

                                                                                                                                                                                                                                                                                                            Nice dude!

                                                                                                                                                                                                                                                                                                            Nothing exciting on my end. But did a lot of ring work yesterday after some strength. My new favorite core-focused thing is what I’m calling an L-sit drop. You go from the position in the pic below, to a hanging L-sit, while maintaining the L-sit position through the drop. Can your core handle the G’s?

                                                                                                                                                                                                                                                                                                          • #98970
                                                                                                                                                                                                                                                                                                            JohnnyMac
                                                                                                                                                                                                                                                                                                            Participant

                                                                                                                                                                                                                                                                                                              Second squat session of the week.

                                                                                                                                                                                                                                                                                                              Followed by:

                                                                                                                                                                                                                                                                                                              15 min AMRAP, w/ 20# vest:
                                                                                                                                                                                                                                                                                                              30m Sandbag Bear Hug Carry
                                                                                                                                                                                                                                                                                                              5x Pullups
                                                                                                                                                                                                                                                                                                              10x Push-ups

                                                                                                                                                                                                                                                                                                              Sounds easy, but was brutal. Bear hug carries are great for core strength.

                                                                                                                                                                                                                                                                                                            • #98971
                                                                                                                                                                                                                                                                                                              tango
                                                                                                                                                                                                                                                                                                              Participant

                                                                                                                                                                                                                                                                                                                Speaking of bear hugs. Did this earlier this week, heavy sandbag (80ish lb)

                                                                                                                                                                                                                                                                                                              • #98972
                                                                                                                                                                                                                                                                                                                JohnnyMac
                                                                                                                                                                                                                                                                                                                Participant

                                                                                                                                                                                                                                                                                                                  Today’s had me dying:

                                                                                                                                                                                                                                                                                                                  20 min AMRAP:
                                                                                                                                                                                                                                                                                                                  Airdyne 15 Cal. W/ 35# pack (no sitting)
                                                                                                                                                                                                                                                                                                                  5x Clean & Jerk 135# (no pack)
                                                                                                                                                                                                                                                                                                                  65m Farmer Carry 24kg and 32kg KBs(w/ pack

                                                                                                                                                                                                                                                                                                                • #98973
                                                                                                                                                                                                                                                                                                                  tango
                                                                                                                                                                                                                                                                                                                  Participant

                                                                                                                                                                                                                                                                                                                    4 rounds, 10 reps each:
                                                                                                                                                                                                                                                                                                                    Pullups
                                                                                                                                                                                                                                                                                                                    Sandbag Squat Thruster
                                                                                                                                                                                                                                                                                                                    Overhead Sledgehammer (alternating)
                                                                                                                                                                                                                                                                                                                    Big tire flips

                                                                                                                                                                                                                                                                                                                  • #98974
                                                                                                                                                                                                                                                                                                                    JohnnyMac
                                                                                                                                                                                                                                                                                                                    Participant

                                                                                                                                                                                                                                                                                                                      Strength:
                                                                                                                                                                                                                                                                                                                      Hang Clean
                                                                                                                                                                                                                                                                                                                      Clean-grip Deadlift

                                                                                                                                                                                                                                                                                                                      12 min AMRAP:
                                                                                                                                                                                                                                                                                                                      10x Pushups
                                                                                                                                                                                                                                                                                                                      8x Supine Ring Pull Ups
                                                                                                                                                                                                                                                                                                                      8x Push Press 95#
                                                                                                                                                                                                                                                                                                                      15x Hollow Body Rocks

                                                                                                                                                                                                                                                                                                                    • #98975
                                                                                                                                                                                                                                                                                                                      JohnnyMac
                                                                                                                                                                                                                                                                                                                      Participant

                                                                                                                                                                                                                                                                                                                        This was a good one.

                                                                                                                                                                                                                                                                                                                        15 min AMRAP:
                                                                                                                                                                                                                                                                                                                        12x Burpees
                                                                                                                                                                                                                                                                                                                        12x KB Snatches 54# (6 reps each arm)
                                                                                                                                                                                                                                                                                                                        16x Single Arm Landmine Press 25# (8 reps each arm)

                                                                                                                                                                                                                                                                                                                        I probably should have done 35$ on the landmine press, but otherwise, I thought this was a nice quick workout

                                                                                                                                                                                                                                                                                                                      • #98976
                                                                                                                                                                                                                                                                                                                        tango
                                                                                                                                                                                                                                                                                                                        Participant

                                                                                                                                                                                                                                                                                                                          Entire workout done while wearing 45lb ruck.

                                                                                                                                                                                                                                                                                                                          1 mi sandbag burden carry
                                                                                                                                                                                                                                                                                                                          This workout:

                                                                                                                                                                                                                                                                                                                          1 mi sandbag burden carry

                                                                                                                                                                                                                                                                                                                        • #98977
                                                                                                                                                                                                                                                                                                                          JohnnyMac
                                                                                                                                                                                                                                                                                                                          Participant

                                                                                                                                                                                                                                                                                                                            A quick workout:

                                                                                                                                                                                                                                                                                                                            12 Minutes, as many rounds as possible:
                                                                                                                                                                                                                                                                                                                            15x Pushups
                                                                                                                                                                                                                                                                                                                            8x Knees-to-Elbows
                                                                                                                                                                                                                                                                                                                            6x Lunges with 95# barbell

                                                                                                                                                                                                                                                                                                                          • #98978
                                                                                                                                                                                                                                                                                                                            tango
                                                                                                                                                                                                                                                                                                                            Participant

                                                                                                                                                                                                                                                                                                                              Turn lunch hour in to power hour. Think of it like a time hack – you have to complete the workout on time!

                                                                                                                                                                                                                                                                                                                              Spring is here. Functional beach bod work right here:
                                                                                                                                                                                                                                                                                                                              All done with 45lb ruck
                                                                                                                                                                                                                                                                                                                              March 600m with a purpose
                                                                                                                                                                                                                                                                                                                              30 pushups
                                                                                                                                                                                                                                                                                                                              12 curl thrusters – hold your ruck by the straps, bicep curl, then continue straight up over your head.
                                                                                                                                                                                                                                                                                                                              2x 125m single arm suitcase carry – one per arm

                                                                                                                                                                                                                                                                                                                              3 rounds. Finish with a 300m TAB.

                                                                                                                                                                                                                                                                                                                              DFQ. Get all the reps even if you have to stop for a few seconds.

                                                                                                                                                                                                                                                                                                                            • #98979
                                                                                                                                                                                                                                                                                                                              winston
                                                                                                                                                                                                                                                                                                                              Participant

                                                                                                                                                                                                                                                                                                                                Johnny,
                                                                                                                                                                                                                                                                                                                                The 31 Jan workout above SUCKED in a good, I hate you, bad way.
                                                                                                                                                                                                                                                                                                                                May do it again today if my shoulders allow. :)

                                                                                                                                                                                                                                                                                                                                Winston

                                                                                                                                                                                                                                                                                                                              • #98980
                                                                                                                                                                                                                                                                                                                                winston
                                                                                                                                                                                                                                                                                                                                Participant

                                                                                                                                                                                                                                                                                                                                  So did Sept 18, 2018…

                                                                                                                                                                                                                                                                                                                                  Workout #1:
                                                                                                                                                                                                                                                                                                                                  5 Rounds for time off:
                                                                                                                                                                                                                                                                                                                                  15x push-ups
                                                                                                                                                                                                                                                                                                                                  15x Lunges w/35# medball
                                                                                                                                                                                                                                                                                                                                  Row 500m

                                                                                                                                                                                                                                                                                                                                  IFQ @ 16:39. Made it four rounds before I had to puke. Decided not to push the 53yr old bod any further. :negative:

                                                                                                                                                                                                                                                                                                                                  Catch me up on the latest thoughts about a MVT workout plan. Took my time getting thru the 25 days of Fitmas. But I’m ready to get backinto fighting shape. My shoulder and feet are finally ready (impinged from snatches & ruck induced Plantar fasciitis.)

                                                                                                                                                                                                                                                                                                                                  Playing with Jocko’s book, but willing to jump in with you instead if there’s a plan.

                                                                                                                                                                                                                                                                                                                                • #98981
                                                                                                                                                                                                                                                                                                                                  winston
                                                                                                                                                                                                                                                                                                                                  Participant

                                                                                                                                                                                                                                                                                                                                    STOP. HURTING. ME. :good:

                                                                                                                                                                                                                                                                                                                                    Strength:
                                                                                                                                                                                                                                                                                                                                    Clean-grip Deadlift

                                                                                                                                                                                                                                                                                                                                    12 min AMRAP:
                                                                                                                                                                                                                                                                                                                                    10x Pushups
                                                                                                                                                                                                                                                                                                                                    8x Supine Ring Pull Ups
                                                                                                                                                                                                                                                                                                                                    8x Push Press 95#
                                                                                                                                                                                                                                                                                                                                    15x Hollow Body Rocks

                                                                                                                                                                                                                                                                                                                                    4 FULLS sets 5PUs

                                                                                                                                                                                                                                                                                                                                  • #98982
                                                                                                                                                                                                                                                                                                                                    JohnnyMac
                                                                                                                                                                                                                                                                                                                                    Participant

                                                                                                                                                                                                                                                                                                                                      STOP. HURTING. ME.

                                                                                                                                                                                                                                                                                                                                      Hahaha! Hopefully it’s the good pain. Keep it up

                                                                                                                                                                                                                                                                                                                                    • #98983
                                                                                                                                                                                                                                                                                                                                      winston
                                                                                                                                                                                                                                                                                                                                      Participant

                                                                                                                                                                                                                                                                                                                                        Tango’s 21 Feb sandbag workout was just right. Oddly enough, the first burden carry was harder for me than the second one after the workout.

                                                                                                                                                                                                                                                                                                                                      • #98984
                                                                                                                                                                                                                                                                                                                                        JohnnyMac
                                                                                                                                                                                                                                                                                                                                        Participant

                                                                                                                                                                                                                                                                                                                                          Yesterday:

                                                                                                                                                                                                                                                                                                                                          Front Rack Barbell Lunges: 6×6

                                                                                                                                                                                                                                                                                                                                          then:

                                                                                                                                                                                                                                                                                                                                          10 rounds for calories:
                                                                                                                                                                                                                                                                                                                                          Airdyne 30/30 (30 seconds at max speed, 30 seconds at recovery speed)

                                                                                                                                                                                                                                                                                                                                        • #98985
                                                                                                                                                                                                                                                                                                                                          JohnnyMac
                                                                                                                                                                                                                                                                                                                                          Participant

                                                                                                                                                                                                                                                                                                                                            Yesterday:

                                                                                                                                                                                                                                                                                                                                            Barbell Shoulder Press: 7×3

                                                                                                                                                                                                                                                                                                                                            then:

                                                                                                                                                                                                                                                                                                                                            15 min AMRAP:
                                                                                                                                                                                                                                                                                                                                            Airdyne 20 calories
                                                                                                                                                                                                                                                                                                                                            10x Lateral Medicine Ball Throws (left)
                                                                                                                                                                                                                                                                                                                                            10x Lateral Medicine Ball Throws (right)
                                                                                                                                                                                                                                                                                                                                            5x Single Arm KB swings (left)
                                                                                                                                                                                                                                                                                                                                            5x Single Arm KB swings (right)

                                                                                                                                                                                                                                                                                                                                            The conditioning portion of this workout is interesting for two reasons. One, the use of the Airdyne for low impact aerobic movement (great for managing wear and tear). Two, the use of asymetric, compound, dynamic movements with the throws and swings- great for building truly athletic core strength/stability.

                                                                                                                                                                                                                                                                                                                                          • #98986
                                                                                                                                                                                                                                                                                                                                            winston
                                                                                                                                                                                                                                                                                                                                            Participant

                                                                                                                                                                                                                                                                                                                                              Johnny’s 23 Apr

                                                                                                                                                                                                                                                                                                                                              80-90-100 BB shoulder Press
                                                                                                                                                                                                                                                                                                                                              Ergometer vs Airdyne -20 cals
                                                                                                                                                                                                                                                                                                                                              30# med ball
                                                                                                                                                                                                                                                                                                                                              35# KB (too light)

                                                                                                                                                                                                                                                                                                                                              4 Rounds 20 cal, left med ball throws.

                                                                                                                                                                                                                                                                                                                                              Thanks. FYSA. I have most of these in my phone’s notes and use them on travel as well as home gym. Well, this and Jockos body weight stuff.

                                                                                                                                                                                                                                                                                                                                            • #98987
                                                                                                                                                                                                                                                                                                                                              TC
                                                                                                                                                                                                                                                                                                                                              Participant

                                                                                                                                                                                                                                                                                                                                                Done this test/workout a dozen times so far. It’s the “Combat Ready Test” designed by the functional training gym around here.

                                                                                                                                                                                                                                                                                                                                                Run 6 x 25m (touch ground with hand at each end of the 25m)

                                                                                                                                                                                                                                                                                                                                                10 leg raises
                                                                                                                                                                                                                                                                                                                                                10 crunches
                                                                                                                                                                                                                                                                                                                                                10 v-ups

                                                                                                                                                                                                                                                                                                                                                10 frog squats
                                                                                                                                                                                                                                                                                                                                                10 squat thrusts (no jump)
                                                                                                                                                                                                                                                                                                                                                10 squat thrusts (jump)

                                                                                                                                                                                                                                                                                                                                                20 pushups

                                                                                                                                                                                                                                                                                                                                                24 double leg squats
                                                                                                                                                                                                                                                                                                                                                24 lunges (12 per leg)
                                                                                                                                                                                                                                                                                                                                                24 split jumps
                                                                                                                                                                                                                                                                                                                                                12 squat jumps

                                                                                                                                                                                                                                                                                                                                                Run 6x25m (touch ground with hand at each end of the 25m)

                                                                                                                                                                                                                                                                                                                                                Goal: 4:30 to 6:30 for ‘elite athletes.’ Not there yet, but working on it.

                                                                                                                                                                                                                                                                                                                                              • #98988
                                                                                                                                                                                                                                                                                                                                                JohnnyMac
                                                                                                                                                                                                                                                                                                                                                Participant

                                                                                                                                                                                                                                                                                                                                                  Thanks. FYSA. I have most of these in my phone’s notes and use them on travel as well as home gym. Well, this and Jockos body weight stuff.

                                                                                                                                                                                                                                                                                                                                                  I’m glad to hear!

                                                                                                                                                                                                                                                                                                                                                • #98989
                                                                                                                                                                                                                                                                                                                                                  winston
                                                                                                                                                                                                                                                                                                                                                  Participant

                                                                                                                                                                                                                                                                                                                                                    TC,
                                                                                                                                                                                                                                                                                                                                                    That’s a good one. Taking that with me on my next trip.
                                                                                                                                                                                                                                                                                                                                                    Based on my initial time, I’m either half an elite athlete or two times one…depends on one’s point of view. ;)

                                                                                                                                                                                                                                                                                                                                                    Next time, Ill forgo the 5×5 deadlifts (255#) beforehand and see how I do.

                                                                                                                                                                                                                                                                                                                                                  • #98990
                                                                                                                                                                                                                                                                                                                                                    JohnnyMac
                                                                                                                                                                                                                                                                                                                                                    Participant

                                                                                                                                                                                                                                                                                                                                                      Morning Session:
                                                                                                                                                                                                                                                                                                                                                      45 min. AMRAP:
                                                                                                                                                                                                                                                                                                                                                      Ruck 800m w/ 45#
                                                                                                                                                                                                                                                                                                                                                      10x Pullups
                                                                                                                                                                                                                                                                                                                                                      20x Pushups

                                                                                                                                                                                                                                                                                                                                                      Evening Session:
                                                                                                                                                                                                                                                                                                                                                      15 min AMRAP:
                                                                                                                                                                                                                                                                                                                                                      5x Deadlift 225#
                                                                                                                                                                                                                                                                                                                                                      15x Wallball 20#
                                                                                                                                                                                                                                                                                                                                                      170m Strongman Sandbag Carry 75#
                                                                                                                                                                                                                                                                                                                                                      -then-
                                                                                                                                                                                                                                                                                                                                                      Airdyne Bike for 100 calories

                                                                                                                                                                                                                                                                                                                                                    • #98991
                                                                                                                                                                                                                                                                                                                                                      tango
                                                                                                                                                                                                                                                                                                                                                      Participant

                                                                                                                                                                                                                                                                                                                                                        55 lb. Ruck On
                                                                                                                                                                                                                                                                                                                                                        1 mi Ruck
                                                                                                                                                                                                                                                                                                                                                        5rds x 10 reps of:
                                                                                                                                                                                                                                                                                                                                                        10 Squats
                                                                                                                                                                                                                                                                                                                                                        10 Pushups
                                                                                                                                                                                                                                                                                                                                                        10 Russian Twists

                                                                                                                                                                                                                                                                                                                                                      • #98992
                                                                                                                                                                                                                                                                                                                                                        JohnnyMac
                                                                                                                                                                                                                                                                                                                                                        Participant

                                                                                                                                                                                                                                                                                                                                                          10 Squats

                                                                                                                                                                                                                                                                                                                                                          Is this with the pack still on your back? On the front?

                                                                                                                                                                                                                                                                                                                                                          I’ve always found it to be awkward AF with the pack on my back, suboptimal body mechanics.

                                                                                                                                                                                                                                                                                                                                                        • #98993
                                                                                                                                                                                                                                                                                                                                                          tango
                                                                                                                                                                                                                                                                                                                                                          Participant

                                                                                                                                                                                                                                                                                                                                                            10 Squats

                                                                                                                                                                                                                                                                                                                                                            Is this with the pack still on your back? On the front?

                                                                                                                                                                                                                                                                                                                                                            I’ve always found it to be awkward AF with the pack on my back, suboptimal body mechanics.

                                                                                                                                                                                                                                                                                                                                                            On the back this time. Agreed, front is more natural.

                                                                                                                                                                                                                                                                                                                                                          • #98994
                                                                                                                                                                                                                                                                                                                                                            JohnnyMac
                                                                                                                                                                                                                                                                                                                                                            Participant

                                                                                                                                                                                                                                                                                                                                                              60 minutes, as many rounds as possible, w/ 20# vest:
                                                                                                                                                                                                                                                                                                                                                              400m sandbag carry 100#
                                                                                                                                                                                                                                                                                                                                                              5x deadlift 225#
                                                                                                                                                                                                                                                                                                                                                              10x ring dips
                                                                                                                                                                                                                                                                                                                                                              5x pullups

                                                                                                                                                                                                                                                                                                                                                              *Hardest workout of the year so far

                                                                                                                                                                                                                                                                                                                                                            • #98995
                                                                                                                                                                                                                                                                                                                                                              winston
                                                                                                                                                                                                                                                                                                                                                              Participant

                                                                                                                                                                                                                                                                                                                                                                After several weeks of travel with minimal workouts, looped back to the MVT function Fitness test to see where I stood.

                                                                                                                                                                                                                                                                                                                                                                2 tests for time with a good walk around the gym in between.
                                                                                                                                                                                                                                                                                                                                                                20 lb weight vest; 25lb DB on farmers carry.
                                                                                                                                                                                                                                                                                                                                                                Darn vest blew out on me during second test affecting time. Piss poor construction.

                                                                                                                                                                                                                                                                                                                                                                Round 1 – 4:34
                                                                                                                                                                                                                                                                                                                                                                Round 2 – 5:35.
                                                                                                                                                                                                                                                                                                                                                                Happy with those.

                                                                                                                                                                                                                                                                                                                                                              • #98996
                                                                                                                                                                                                                                                                                                                                                                hellokitty
                                                                                                                                                                                                                                                                                                                                                                Participant

                                                                                                                                                                                                                                                                                                                                                                  45 minutes of non stop cardio
                                                                                                                                                                                                                                                                                                                                                                  50 lbs gear
                                                                                                                                                                                                                                                                                                                                                                  Done while breathing air via SCBA.
                                                                                                                                                                                                                                                                                                                                                                  On second bottle.
                                                                                                                                                                                                                                                                                                                                                                  About to puke, but chief brought us breakfast biscuits.
                                                                                                                                                                                                                                                                                                                                                                  Dead dog from fire lying next to us while we eat.
                                                                                                                                                                                                                                                                                                                                                                  Priceless.

                                                                                                                                                                                                                                                                                                                                                                  HEAT 1(CTT) X 3
                                                                                                                                                                                                                                                                                                                                                                  HEAT 2 (CP) X1
                                                                                                                                                                                                                                                                                                                                                                  FOF X3
                                                                                                                                                                                                                                                                                                                                                                  OPFOR X2
                                                                                                                                                                                                                                                                                                                                                                  CLC X2
                                                                                                                                                                                                                                                                                                                                                                  RIFLEMAN

                                                                                                                                                                                                                                                                                                                                                                • #98997
                                                                                                                                                                                                                                                                                                                                                                  JohnnyMac
                                                                                                                                                                                                                                                                                                                                                                  Participant

                                                                                                                                                                                                                                                                                                                                                                    About to puke

                                                                                                                                                                                                                                                                                                                                                                    Sounds rough bro!

                                                                                                                                                                                                                                                                                                                                                                  • #98998
                                                                                                                                                                                                                                                                                                                                                                    JohnnyMac
                                                                                                                                                                                                                                                                                                                                                                    Participant

                                                                                                                                                                                                                                                                                                                                                                      Yesterday’s

                                                                                                                                                                                                                                                                                                                                                                      50 min AMRAP:
                                                                                                                                                                                                                                                                                                                                                                      30x Double Unders
                                                                                                                                                                                                                                                                                                                                                                      10x Tire Flips
                                                                                                                                                                                                                                                                                                                                                                      10x Wallball Shots 20#
                                                                                                                                                                                                                                                                                                                                                                      80m Farmers Carry 75#

                                                                                                                                                                                                                                                                                                                                                                    • #98999
                                                                                                                                                                                                                                                                                                                                                                      hellokitty
                                                                                                                                                                                                                                                                                                                                                                      Participant

                                                                                                                                                                                                                                                                                                                                                                        @johnnymac
                                                                                                                                                                                                                                                                                                                                                                        I wanna know how you got that tire in that Saturn :good:

                                                                                                                                                                                                                                                                                                                                                                        HEAT 1(CTT) X 3
                                                                                                                                                                                                                                                                                                                                                                        HEAT 2 (CP) X1
                                                                                                                                                                                                                                                                                                                                                                        FOF X3
                                                                                                                                                                                                                                                                                                                                                                        OPFOR X2
                                                                                                                                                                                                                                                                                                                                                                        CLC X2
                                                                                                                                                                                                                                                                                                                                                                        RIFLEMAN

                                                                                                                                                                                                                                                                                                                                                                      • #99000
                                                                                                                                                                                                                                                                                                                                                                        winston
                                                                                                                                                                                                                                                                                                                                                                        Participant

                                                                                                                                                                                                                                                                                                                                                                          Took Johny’s challenge today:
                                                                                                                                                                                                                                                                                                                                                                          50 min AMRAP:
                                                                                                                                                                                                                                                                                                                                                                          30x DUs. (Did 60 SU instead)
                                                                                                                                                                                                                                                                                                                                                                          10x Tire Flips
                                                                                                                                                                                                                                                                                                                                                                          10x Wallball Shots 20#
                                                                                                                                                                                                                                                                                                                                                                          80m Farmers Carry 75#
                                                                                                                                                                                                                                                                                                                                                                          (Ok, I assumed you meant 2 75 lb Dumbells…which suuuuuuucked)

                                                                                                                                                                                                                                                                                                                                                                          8 full rounds (mainly due to massive grip failure on the last FOUR farmers carrys.)

                                                                                                                                                                                                                                                                                                                                                                        • #99001
                                                                                                                                                                                                                                                                                                                                                                          JohnnyMac
                                                                                                                                                                                                                                                                                                                                                                          Participant

                                                                                                                                                                                                                                                                                                                                                                            in that Saturn

                                                                                                                                                                                                                                                                                                                                                                            Haha! My wife loves her SUBARU, and I quote her: “it’s not freaking saturn” LOL!!!

                                                                                                                                                                                                                                                                                                                                                                            which suuuuuuucked

                                                                                                                                                                                                                                                                                                                                                                            Way to go Winston! I was doing an out and back on the farmer’s carries, and after the first round I took a quick 15-30sec break at the turn around point. Also, I actually SPED UP on the carries as the workout went on, again, to save grip.

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