May Movement Thread

[Choose2BWell]

Stayed active all day, the three day break I took really helped me recover.

Today's workouts

AM: 4 mi run before work

Midday: 2 mi walk

PM: bench press 7x3 (135-165#)
Step up and down 7x10 (20"inch box)
Dumbbell curls. 7x10 (25#)

And I ate raw veggies/fruits, cooked veggies and smoothies. Get some!

[GoodCat]

Did Krav tonight.. Very fun.. I haven't started jogging yet, but will soon. We'll be taking a 3 day break from Fri. to Sun. due to other appointments :)

Cathy

[Choose2BWell]

Good evening, I ran 5 mi after work, I will be very busy in the AM and will not be able to run. It felt good.

Two wks ago I began running 3.5 mi, the following week upped it to 4 mi, this week 5 mi. Next week I will run 3 mi twice (speed work) with cross fit on the same day. GET SOME!

[GoodCat]

Wow.. I'll be happy if I can just run a few miles, every other day without my hips hurting :)

Did Krav tonight. It was a bear of a work out and I was totally drenched by the end of it ..lol..

You're very encouraging Choose2BWell... Thanks.

Cathy

[Choose2BWell]

Thanks GoodCat, you will know when it's time to begin running.

Today I cut the lawn (30 min), as soon as I was done I completed 5 rounds of:

10 Deadlifts
10 box jumps 20"
6 Pullups

Tomorrow is a day off, driving to NYC. I will walk a few miles though.

Get some!

[Choose2BWell]

Back from NYC, Sat I walked about 3 mi, Sun, I did 500 single unders at a rest stop in MD, got some funny looks, (I always travel with a jump rope).

Today I began with some Light stretching, then 500 single unders As a warmup

Workout of the day (scaled) For time:

Sumo Deadlift High Pull 25 reps. (45#)
1/2 Body weight Bench press, 30 reps (85#)
SDHP 50 reps (35#)
1/2 Body weight Bench press, 20 reps (85#)
SDHP 100 reps (20#)
1/2 Body weight Bench press, 10 reps (85#)

time:17:50, not fun at all Get some!

[GoodCat]

After 3 days off, we did Krav tonight. Boy was it good. We did a circuit for the first 20 15-20 minutes and I was sooooooo sweating. Then continued on with the rest of the class. Its was really good.

I haven't started running yet, but I know it will come. I may wait until we get back from our vacation/camping trip at the end of this month. We'll see.

Cathy

[Choose2BWell]

GC, run while on vacation, you'll be relaxed, so no pressure.

Today was busy, but I made time to do the following

AM: 3 mi run before work

Lunch: 1.5 mi walk

PM: weighted Pullups 2,2,2,2,2,2,2; 0#, 25#, 35#, 40#, 55#, 60 (failed), 45#, 40#

Overall a good day, Get some!

[GoodCat]

Thanks Choose2BWell... That really did touch something in me. I can totally run while camping. It would be wonderful out in the open, fresh, energized nature!! I will do it. No excuses!!

Today we did Krav in the a.m. We had the class almost to ourselves and so we had some wonderful one on one time with the instructors!! Amazing!

Cathy

[LexieW]

Great thread!

GoodCat, I took a Krav class once - some of the movements (e.g. punching) are so unnatural feeling to me, so I haven't gone back. But I remember it was one heck of a work out.

Choose2BWell - I see you do quite a bit of the Crossfit WODs. Do you do them on your own at home, or do you go to your local affiliate? I ask because I recently dropped my membership at my local affiliate, due to financial reasons. But I love Crossfit, and would love to do WODs at home. Did you buy a pylo box, weight rack, etc?

[Choose2BWell]

Good evening LexieW,

Great to see another cross fitter on the site! No, I do not train at an affiliate; But I do have access to a crossfit gym where I work at no cost, which I have not used. I workout from my garage(only way to go) For the cost of 5 months worth of dues I purchased a Protocol Power Cage (clearance), 215# of oly wts, oly bar, 20# vest, kettlebells (15-40#), dumbbells (10-25#), 10# med ball, made my own ploy box (18",22", 24"), 2 jump ropes, I revilatilized an old wt bench and another 160# of standard Wts and a measuring wheel to accurately measure run routes.( I don't see where to load pics)

Raw food and crossfit does work. I eventually go to the gym just to learn the correct way to execute certain exercises. That will not happen for a few months because I will be on the road until Nov.

Hope to see you here, we can push each other

My workouts

Walked 2 mi during lunch, then in the evening I had a run in with a girl named Helen (brutal),

Helen
3 rounds for time of:
Run 400 meters
1 pood Kettlebell X 21 swings (ouch)
12 Pull-ups (strict form)

Time 14:41 get some!

[GoodCat]

Did Krav tonight.. Got some :)

Cathy

[LexieW]

Choose2BWell, that's exactly what I'd like to do - work out from my own garage. At the moment, I don't have the space for the olympic weights and such (apartment living, whaddya gonna do?), but I'm keeping in shape with Crossfit style workouts involving squats, sprints, push-ups, scaled handstand push-ups (still can't do a full handstand, let alone handstand pushup), etc.

I'm still in pretty good shape - I was going to my crossfit affiliate for nearly a year :)

When I move (hopefully soon!) I hope to invest in some basic equipment like you have.

[Choose2BWell]

Glad to help, get some kettlebells and a Pullups bar that will help. I can't do HSPU either (one of the things I suck at along with DU), but I work on them. Cross fit is tough and worth the effort, my core is strong and I feel it. I concentrate on form and will take a break and scale the wt when form goes to crap. Train to the standard rather then time.

"The needs of an Olympic athlete and our grandparents differ in degree, not kind. We scale the load and the intensity; we don’t change the program. One is looking for functional dominance--the other for functional competence.” ---Coach Greg Glassman"

Developing the 10 general physical skills of cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy is vital.

Today I ran 3 mi before work, in the evening I did

5x100 single unders (15 sec break btw sets)
5x200 single unders ( 30 sec break btw sets). Get some!

GC you are funny but you got it correct you got some :)

[Choose2BWell]

There is no better way to thank my fellow veterans and son (4th tour in the sand box) then to give Murph a go. Thanks for your service and god bless! Get some!

MURPH
In memory of Navy Lieutenant Michael Murphy, Medal of Honor 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Navy SEAL (Sea, Air, Land) http://www.navy.mil/moh/mpmurphy/pg.html

Murphy was killed by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. Mortally wounded while exposing himself to enemy fire, Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters. While being shot at repeatedly, Murphy calmly provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

"Murph" no vest

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run. Brutal no energy

Time: 64 min; Did this outside, it was hot and humid I could feel it. the last 40 Pullups were band assisted. I had to rest a few min because I strained a glute muscle. The last mi kicked my butt, the squats zapped the energy from my legs, I walked some, but I finished strong. GET SOME!!