malcolmsloan

I like your entry, Soberhawk. Reminds me of the old saying, "your workout is only as good as your recovery."

Workout Log

Start w/ a 5 min AMRAP (As Many Round As Possible in the time allowed)
5 pull ups
10 push ups
15 air squats

Then right into
21 power cleans (125 lbs)
21 bar dips
800 meter run/sprint
30 kettle bell swings (52 lbs). -I did these 'Russian' style, meaning only to eye-level (saves the shoulders a bit)
30 pull ups

Time (including the 5 min AMRAP): 18:56

Note: felt really good today. Perhaps due to all the veggie juice I've been drinking: 12-16 oz at each meal. And I have cut out the bread, cheese, and tortillas (I tend to wrap everything in tortillas).

Happy Sober New Year everyone!

malcolmsloan

Hey, Hawkeye, stoked you are getting back into The Box! Great to hear. 3. . .2. . .1. . .GO!

gr9813

I came across a peanut butter and jelly nutrition shake I'd like to share.

1 cup of frozen mixed berries (strawberry, blackberry, blueberry and raspberry)
6 oz container of vanilla yogert (I use Dannon)
2 tablespoons of natural peanut butter
1 cup of fat free milk

It's Sofa King good!!

I've been drinking this every morning after my calisthenics routine.

I'd love for people to share any good healthy recipes. Soups, meals, snacks, juicer or blender shakes.

Thanks

veryready

Thanks gr9813. I like to cook and mess with healthy foods . Been doing some organic baking lately. So much crap in food now, but my sweet tooth needs lovin, so have been making my own.

Just finished off my exercise for the year. 10 windy, steep miles on the SS. Wanted to go further, but super windy and just happy to get out at all this time of year. Happy new year everyone.

Santiago

Sober hawk, Malcolm, and VR........nice. A guy I really respect in professional fitness stated
" the limiting factor to athletic performance is the ability to recover" . Hard for me to always adhere to as my logic tells me is tearing it down is the key to getting stronger.
BTW this comes from Mark Verstegen who is probably one of the most successful trainers for professional athletes and joe shmoes in the world. Have seen him speak and done hands on many times in past 5 years. He has a new book coming out tomorrow called....every day is game day. I just saw him present last month on it. His business is called Athletes Performance. His book available on amazon of course on January 2 or first on kindle.
Anyway yesterday led a hike up 2000 feet of one of,the most challenging hikes in area.
His morning went down into my gym for 30 minutes of full body functional kbs , pull ups, etc.
Then hit my road bike for 21 miles. I am pretty fried but feeling good. Lookout 2014!!
Happy New Year to everyone!

veryready

Happy New Year. Just kicked it off with a 4 mile trail run in the yak tracks. Snow last night and pretty cold. Rocky Mountain High

soberhawk

I ran 11 km today, I am not satisfied with the pace – but it is ok.

malcolmsloan

Workout Log

200 meter medicine ball run
30 wall ball shots (20 lb ball/10 foot target)
31 lateral jumps over the med. ball
34 wall ball sit ups

200 meter med ball run
40 wall ball shots
41 lateral jumps over the med. ball
44 wall ball sit ups

200 meter med ball run
30 wall ball shots
31 lateral jumps
34 wall ball sit ups

Time: 23:24

as a team of 4, row 2014 meters for time
Time: 7:15

AG2013

Signed up for 5k resolution race in Sacramento for this Saturday and 10k trail race/3500 elevation change in 2 weeks on the coast north of San Fran. Looking forward to more free weight training this new year! Keep up the great work everyone. I will try out that peanut butter shake too!

Oldselfagain

Today was a hardcore cardio day for me. My weekly routine generally consists of weightlifting 4 days/week with light cardio on some of those days and one day of intense cardio for 45 minutes. The intense cardio day is the killer.

malcolmsloan

Workout Log

Work up to one heavy set of 2 power clean and jerk
*150 lbs

Then

5 min running clock
Begin the 5 min with 2 sets of 2 rope climbs (15 ft) and 15 box jumps
When these 2 rounds are finished, complete as many man eaters (with a pair of 40 lb dumbbell: push up, clean (full), thruster=1 rep) in the remaining time

2 min rest

Repeat

Total maneaters completed: 10

Santiago

Malcomsloan- beast!

2 a day for me today.

Early this morning full body functional - multi plane - strength training. Alternating upper and lower body and core. Push vs pull.

After a couple hours recovery, I headed out for a 22 mile bike - road ride.
Pretty tired tonight. Planning a recovery easy base building ride tomorrow. Problem is there is nothing flat here, so you inevitably end up with some intervals . We' ll see..

soberhawk

I ran 7 km today.

Santiago

Did a nice lighter recovery ride today at about a 88% of my average power. Still a little high or harder then I wanted to but got a little carried away at times and it is so hard to not put out watts on any climb.
Beautiful weather lately and had to take advantage..

Finnie

Got l4 and l5 disc protrusion. Seeing a physio in the first instance but will be seeing a specialist soon.

I would so love to be joining you guys and gals in a vigorous exercise programme. It's walking and stretching for me for the immediate future but will be keeping notes for when I can step it up again.

veryready

Went for a walk yesterday. I think I should do that more often.

Today big snow and cold here so just did some crossfit.

3 Rounds of...
Wind Trainer 2 Minutes
Air Squats x 20
V-Ups X 10
Aussie Pullups x 5
Singles x 100
Hanging Snatches x 5
Walking Lunges x 16

Good work everyone. This year is off to a healthy start!

malcolmsloan

Workout Log

3 rounds. 5 min. each round

Begin each 5 min round with a 400 meter run.
In the remaining time, complete As Many Rounds As Possible (AMRAP) of
3 burpies
6 air squats
9 Kettle bell swings

Total rounds completed: 12

veryready

4 mile trail run with the yacktracks. Lots of snow and cold. Like running through flour, but I like to make believe that I am a badass so I hope I impressed the few snowshoers that I saw.

malcolmsloan

Workout Log

3X5 back squat (225 lbs)
30 second max set of bar dips between sets
Total bar dips: 35

Then

9 min running clock. After each set of push ups, go right into the KBS. Repeat as many times as possible in the 9 min. Score is total push ups completed
* max set of push ups
* 21 kettle bell swings

Total push ups: 50

soberhawk

Ran 4.5, it went really well – I do see improvement sometime … I did today.

Veryready – running in snow can be fun … but cross country skiing is great