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Kicking Asphalt Part 16

Old 03-01-2013, 03:28 AM
  # 281 (permalink)  
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Originally Posted by veryready View Post
Good job on the bench Uncle. How do you push the bench hard and safely bail out. Is the bench in a rack? I was always afraid to try one more on the bench at home alone?
Yes I bench in the power rack but I do a full movement range (no safety bars) so there's nothing to protect me. And most of the time I bench alone, which I don't recommend if you're going to be adding weight and have to squeeze out that last rep. I've been benching heavy for so long now it's pretty much just instinct now. But if I ever got stuck I think I would just tilt it to the side and let the weight fall to the side.
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Old 03-01-2013, 06:41 AM
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Hey uncle. I remember the last resort tipping the bar. Been there.

I talk about all this crossfit, but the more I read, there is a lot of support for the need for strength for good and healthy running, biking, etc. They really focus on the big 3 even for runners now. And with what I consider pretty heavy weight.
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Old 03-01-2013, 07:49 AM
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Is this what you mean by the big three? It's the best I could find on The Google Machine:


1. Interval Training. Research study after research study supports the fact that interval training incinerates fat faster than constant, moderate physical activity. And remember, interval training is not limited to the treadmill!

2. Bodyweight Strength Training. No gym equipment, no problem! Pull-ups, chin-ups, push-ups, bodyweight squats, and walking lunges will not only crank up your heart rate, but will enable you to realize tremendous strength gains.

3. Explosive Movements. For those of you training at a intermediate or advanced level, consider adding explosive movements such as Kettlebell swings, jump squats and burpees to your program. They will help you to generate both power and strength, and take your training program to the next level.
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Old 03-01-2013, 08:02 AM
  # 284 (permalink)  
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IP - thanks, that's a great 3, but the 3 I was referring to are squats, bench press and dead lifts. Not something I would normally consider in my running training. These probably fit into your #2.
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Old 03-01-2013, 12:19 PM
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Cool, I've been doing bench press type things except with my shoulders on an exercise ball and using free weights, and I do a dead lift type one where I am bent over, and lift the weight up, pressing my shoulder blades together hard, then back down, then do the dead lift. What is that called? Squats I can't do because they kill my knees but I do standing lunges with weights. I want to get more into weight lifting but I don't really know what I'm doing and feel intimidated and kind of awkward at the gym with all the dudes. I'm a pretty small gal.
Any-hoo. No work out for me today. Work work work. I shouldn't even be on here!
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Old 03-01-2013, 02:38 PM
  # 286 (permalink)  
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Great work everyone. Keep it up. Veryready, you are kickin arse on the crossfit!! Tres, your running abilities continue to amaze me. Inparticular - You're AWESOME, TOO!
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Old 03-01-2013, 02:39 PM
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Whoops and Uncle holmes - sorry bout your injury, hope you're back at it soon enough. You already know what to and not to do.
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Old 03-01-2013, 04:19 PM
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"Light" workout today...I also couldn't help but text the weight increase for Monday...I was able to do the 8 reps with the exercises I tried it on (minus bicep curls).

10% increase on: bench press and low row

"Regular" lifts on: shoulders, biceps curls(couldn't do it, hopefully just exhausted from a full week of work and exercising, we shall see Monday), tricep push-down, quads machine, SLDL

But I couldn't help myself also to do hammer curls, incline press, and more leg presses
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Old 03-01-2013, 04:39 PM
  # 289 (permalink)  
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I'm back. I swear I come and go like the wind around here!
Good to see everyone still sweating it up.

Tres-what distance tri did you sign up for? I'm just doing a sprint in June--but first one in years and I'm nervous.

Wow, lots of awesome activity going on--I have to go back and catch up--but the posts I have read are really inspiring. I've an 8 mile run scheduled tomorrow. Trying to add in more lifting to my routine as well.
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Old 03-01-2013, 07:40 PM
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Originally Posted by samwitch View Post
I'm back...
Hey samwitch that's awesome. I was just saying maybe we need a recruiting drive as it was getting a little slow in here. Enjoy your run.

Taking the kids skiing tomorrow. It's pretty much of a mental exercise taking them, but they enjoy it and its good for them. Up at 5:30 and breakfast in the car.

Have a good sober weekend everyone.
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Old 03-01-2013, 10:37 PM
  # 291 (permalink)  
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FM-haha, are you telling me I say "awesome" too much? What can I say, every time I come on this thread I feel, well, awesome!
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Old 03-02-2013, 09:04 AM
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Yay! 8 mile run today. Got it done!!
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Old 03-02-2013, 12:56 PM
  # 293 (permalink)  
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Hi KA'ers... no I did NOT give up SR for Lent... contrary to popular belief.
And yes, I am still happily sober!

And yes, still on track for half and full marathons. Ran 10 miles last week... 1:53, but ok. Ran 4 miles on Monday sub-10 (I won't tell you how much sub it was though) hehehe. Still doing a little over 1000 steps on Tuesdays. Wednesday I ran 3 and walked .5 - took my shoes off and ran 2.5 in my socks... then walked the last mile to get 7 in.
Had a real emotional release YEA on Tuesday night and I think it wore me down ... got sick on Wednesday afternoon and havent' felt good since. Taking off running till Monday.

Nice to see you all kicking A.... Have a great night, afternoon, day, or sleep
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Old 03-02-2013, 07:41 PM
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IP, I was sore from the TRX Class on tuesday. Did four mile jog on friday..felt good.

Today I did a 45min spin class. I thought it would be a piece of cake..I was wrong. It totally wore me down. I came home and took a nap for an hour... I had a puddle of sweatundar my bike. No one else seemed to have much..they obviously were not working as hard...lol.

Not sure what to do tomorrow..supposed to be cold and rainy out.

My tri has a 1 mile swim, 24 mile bike and a 6 mile run...i am nervous! My goal is to not leave in an ambulance...
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Old 03-03-2013, 06:15 AM
  # 295 (permalink)  
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Originally Posted by Tres View Post

My tri has a 1 mile swim, 24 mile bike and a 6 mile run...i am nervous! My goal is to not leave in an ambulance...

Awesome! My sprint is just a 500mtr swim, 15 mile bike and a 3mile run.

you won't leave in an ambulance, although that was a funny comment!
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Old 03-03-2013, 08:36 PM
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Did day 1 of the 12 week plan from the Brian MacKenzie book today. Both were pretty short workouts, but it involved short intervals on the wind trainer this afternoon and then a strength WOD tonight. Probably about 30 minutes each. The short intervals would have been 8x200m repeats if it was summer time. Just tried to replicate on the wind trainer.

IMHO a 1, 24, 6 tri is no joke. You are setting the bar pretty high Tres.

FurnaceMan - Good job on the weights. My strength is really poop. This Brian MacKenzie stuff really stresses the importance of strength. Gotta work on that.
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Old 03-04-2013, 03:08 PM
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Haven't checked in for awhile. 20 minute run, 2 sets 100 kilo leg press, single arm dumbbell press x 2 sets, lat pulldowns, dumbbell rows, upright rows, wall squats, bench press. Was lazy on legs.
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Old 03-04-2013, 05:49 PM
  # 298 (permalink)  
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Bench press over my target weight today 1 set, down 10 lbs for 3 more sets...Shoulder press at target weight today.

Then went crazy and did lat pull downs, low rows, preacher curls, tricep push downs, hammer curls, dumbbell skull crushers (I forgot how difficult these are), more seated bicep curls, incline press...AND 100 push ups for kicks.
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Old 03-04-2013, 07:33 PM
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I know this Tri is no joke!!! I have done lots of sprint tris, a few with 1/2 mile swims. Thats my weakness. I set a goal a year ago that I would do this tri. I am terrified of it, but I have a training plan, a swim coach, and tons of support from my other tri friends.

Our weather has been too cold to swim. Ran a sub 30 minute 5k yesterday. I did 27 minutes. I am getting faster. Did a spin class this morning at 0515..boy that alarm went off early...

One day at a time.
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Old 03-04-2013, 11:18 PM
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Did a run outside for the first time in awhile. Did 3.45 km and then some sprints on the field. Got an exercise ball today and did some crunches and other stuff on it. I think buying it was a good move.
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