The workout thread(Weighlifting/Running)

Thanks Chiutfan.....appreciate the help. It at least gives me a start and a point to where I can tailor it to work with me.

 

bearcat, if you follow that workout with some minor adjustments, you will get in shape... and to think I started lifting heavier to be able to smack the crap out of the golf ball... and yeah it does work.

 

Appreciate it. I have fallen out of shape right after 08 when I had two tibial osteotomys on my knees (they cut a wedge out of my tibia and relign my leg) after a helicopter crash in mid 07. In rehab for about 6 months and just didnt really work out. So I am pretty much starting back at square one and I am somewhat limted in what I can do as far as leg excercises. I think I will just try to do a ton of pool training for the low impact.

 

*WOD (15 min AMRAP)

a) Hang Snatch (65#) x 10
b) Burpees x 5
c) Double Unders x 30
d) Burpees x 5

< 5 rounds = 30 Burpees

I finished 5 rounds

 

Did a crossfit today. It was brutal.

 

30 minutes of HIIT topped off with a mile of running. Eff

 

Have been in the gym 4 days in a row.............................taking off tomorrow

 

*WOD - 25 min time limit

"Daniel"

a) Pull Ups x 50
b) Run 400M
c) Thrusters (95#) x 21
d) Run 800M
e) Thrusters (95#) x 21
f) Run 400M
g) Pull Ups x 50

Finished 13 PU's at 25 min. 2.5 weeks off kicked my ass today

 

*WOD - ( < 6 rounds = 30 burpees)

20 minute AMRAP:
Wall-Balls (20#) - 20,
Hang Power Snatches (75#) - 15

I finished 4 rounds - so you can add 30 burpees to that WOD

 

Insanity is all the cardio you need. Even the basic disc's make the "Mother of all workouts" plyometrics disc of p90x look like a warm up session.

 

Start insanity once get into the house didvseveral cycles of p90x and p90x plus.......want a new challenge

 

*WOD - 15 min AMRAP (< 5 rds = 30 Burpees)

a) OHS (65#) - 3,6,9
b) KB Swings (45#) - 3,6,9

I finished 4 rds

 

Still hitting the gym hard............may take a couple of years though to get those rock hard abs for some hooker to snort coke off of.

 

Start back tonight after a month off due to a foot injury and then baseball.

Goal is under 200 by 1/1.

 

Started back this morning after a hiatus due to excessive laziness. Goal is to be back at 178 by Christmas.

I hate cardio after I've been out of it.

 

Is your main goal to lose the fupa?

How's it coming along? Losing some lbs, gaining some muscle?

 

Ow. I'm going to be sore tomorrow.

I also remembered why I hate going to the gym before 8pm - nothing but the guys who spend 4 hours a day in there and the girls who just want to be looked at.

 

Motivation, IMO

 

Not a fan of butterfaces, which is what too many of them are. Or under age 18.

 

That sucks!