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today's muscle fest 2 min max situps 86x 3 min rest max pullups 16x 3 min rest face pull 5x25 30# 2 min rest between sets situps 5x30 1 min rest between sets pullups 5x6 & 4x5 1 min rest between sets 45 min rest god drat allie pad took longer than I expected to put on 3x1 mile ruck intervals + 1 mile jog 5 minute rest between all intervals 10:00 no traffic + hills 11:05 traffic + lsmall incline 10:38 traffic + hills 1 mile jog in boots (untimed) ruck weight: 57# + 1L of water I present the apparatus of pain: 
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Jul 17, 2013 05:09
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| # ? May 9, 2024 21:11 |
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elite_garbage_man posted:3x1 mile ruck intervals + 1 mile jog 5 minute rest between all intervals That hurts my back just looking at it. Today I ran about 7.4 miles in about 1:24'. It felt like I lost all energy and speed after the first hour, but ended up only losing 2-3 minutes between turning around and finishing. It's going to be a PITA to add limping along at 4.5mph for nearly 2 hours to finish the race.
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Jul 17, 2013 19:32
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elite_garbage_man posted:today's muscle fest Good times on the ruck runs. I did about 3x 1 mile intervals for 9:30s on the treadmill a few weeks ago (no space on my COP to run) so they went a little faster than usual. I had 50# in the ruck. I like the apparatus. I actually ordered a weight vest and it should be here soon, so we'll see how I like it.
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Jul 17, 2013 19:59
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elite_garbage_man posted:
Good lord
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Jul 17, 2013 21:13
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I was pretty stoked when I nailed the first time as a new pr for walking only, considering there's a gnarly uphill portion. Just gotta keep on truckin'/ruckin'. I'm going to be doing 3 miles straight this Friday.
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Jul 17, 2013 21:54
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elite_garbage_man posted:today's muscle fest I used one of these to train up. Highly recommend it for long distance heavy weight training!
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Jul 17, 2013 23:11
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poo poo. Now that I know I can smash the 12 mile time, I'mma do some ruck intervals so that I can get faster and smash the time while totally exhausted.
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Jul 18, 2013 00:00
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Here's a link to that ruck mod: http://www.innovativeperformance.co/ I recommend getting a locking collar so the weights don't bounce around all willy nilly. today: 7 rounds 5x strict pullups 10x dips 15x pushups 25x situps 10x (5 per leg) step ups with 25# dbs 3xY+Ls (shoulder mobility drill) 30 sec rest going to do 8x 400m intervals a little later.
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Jul 18, 2013 02:19
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elite_garbage_man posted:I present the apparatus of pain: That's cool as hell, did you make it? edit: Oh, posted the same time as me. Those sleds look fun too nuncle jimbo fucked around with this message at 02:27 on Jul 18, 2013 |
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Jul 18, 2013 02:20
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elite_garbage_man posted:Here's a link to that ruck mod: http://www.innovativeperformance.co/ Are you on your own workout plan or some programming or plan you picked up along the way?
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Jul 18, 2013 05:35
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Jul 18, 2013 17:48
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Hooah
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Jul 18, 2013 17:50
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Hey so gently caress front squats. They hurt my baby wrists.
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Jul 18, 2013 17:56
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holocaust bloopers posted:Hey so gently caress front squats. They hurt my baby wrists. rest weight on delts n upper chest n stuff by crossing arms like dis  you can put your hands on the bar still but no stress :^)
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Jul 18, 2013 18:11
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Nice! I've been using the shoulder press-type form.
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Jul 18, 2013 18:19
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Hit the gym for a short PT session of bench press warming up with 10@ 135,225 and pyramiding down 5 to 1 reps from 245-265 and 3x10@115 lat pulldowns. I'm starting to appreciate the advantage of occasionally running outside for PT is not driving 12 miles to the gym and back every morning.
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Jul 18, 2013 19:15
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Work out report: Did some wicked supersets into a pair of used Juicy brand yoga pants I stole out of a Lebanese girl's basket at the laundromat. Routine as follows: 1x Standing Groin Tug (Approx 5 min or UTC) 1x Refractory period (Repeat x3) 1x Sobering stare at myself in the mirror questioning my moral compass (Approx 2 min) 3x Kettelbell swings 1x Deadlift 1x Glass of OJ and reruns of CSI:NY 1x Sleepless night staring at the cracks in my ceiling, contemplating the pointlessness of life (Repeat ad infinitum) All in all it's a real smoker.
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Jul 18, 2013 23:30
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Ruck interval report (56lb ruck, no water) 1st mile: 9:24 Rest 8 minutes 2nd mile: 9:09 Rest 8 minutes 3rd mile: 9:05 Walk home That was pretty quick and felt good.
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Jul 19, 2013 04:06
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Deathy McDeath posted:Ruck interval report (56lb ruck, no water) Please stay hydrated oorah
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Jul 19, 2013 04:06
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Been doing glute ham raises for a few weeks -- poo poo owns.. Front squats own. Gonna try good mornings tomorrow. Will report from the hospital after blowing out my L5 vertebrae into low Earth orbit.
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Jul 19, 2013 04:51
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agentq posted:Are you on your own workout plan or some programming or plan you picked up along the way? Most of what I'm doing is stuff I'm making up for apft improvement, and to get a sub 2:50 on a 12 mile ruck. 3 days a week I'll be doing the conditioning stuff from the MA ruck selection plan but that's just to prep for other crap I may end up doing like team events or obstacle courses. Today was pretty short: pushups 2x1 minute max effort 1 minute rest between sets 46x-24x weighted pullups 5x5 25# 2 minute rest between sets weighted decline situps 5x5 35# 1 minute rest between sets pushups 5x20 3x15 1x5 1 minute rest between sets 4 mile jog Also deathy is a confirmed speed hacker. elite_garbage_man fucked around with this message at 06:37 on Jul 19, 2013 |
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Jul 19, 2013 06:31
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To be fair, it was on a track and I had no water, so my pack was probably at least 5lbs lighter than yours. Also, don't forget that you can actually pass the run 
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Jul 19, 2013 07:43
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Any of you guys swim? 'Swim a bunch and set what happens' isn't cutting it for me like running and rucks. Probably doesn't help that I didn't even start trying to swim quickly until 3 months ago
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Jul 20, 2013 02:22
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Kaliber if you haven't read my Facebook message please swim a couple times a week before Ranger. Don't want you to wash out like a black dude.
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Jul 20, 2013 02:44
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Martello posted:Don't want you to wash out like a black dude. 
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Jul 20, 2013 02:46
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friday gently caress situps 2x1 minute max 1 minute rest between sets 42-42 pullups This wasn't a max effort, but I'm going to change it next week 10-6 1 minute rest between sets conditioning 7-6-5-4-3-2-1 of: double db clean and press 45# dbs situps ground pounders 15# back squat 135# 30 second rest between rounds pullups 3x6 1 minute rest between sets skipped the post conditioning situp sets today since my back is still alittle wonky from loving it up doing dead lifts a week and a half ago 1.8 mile run immediately after workout in converse never again elite_garbage_man fucked around with this message at 03:58 on Jul 20, 2013 |
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Jul 20, 2013 03:46
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Godholio posted:They probably started down the bulk road when they were younger and their skin was more elastic, or they took a slower path that gave the skin a chance to stretch. Apparently it's destined to happen if you get roid-level huge and there's nothing that can be done about it. Veins McGee posted:Crossfit isn't bad. It just isn't the end all-be all of work outs. Just don't drink the koolaid. Crossfit sucks rear end.
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Jul 20, 2013 05:33
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nuncle jimbo posted:Any of you guys swim? 'Swim a bunch and set what happens' isn't cutting it for me like running and rucks. Probably doesn't help that I didn't even start trying to swim quickly until 3 months ago I swam back in high school. PM me and I'll try to find some good workouts.
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Jul 20, 2013 05:38
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I led a PT session for all 4 branches of enlisted today for JPAC. 20minute max rounds. 5blurpees 10 push ups 15 sit ups 20 air squats. Quick, easy work out. People still manage to gently caress it up and half rear end it. Whatever, atleast the army SGT supply girl/my girl's bestfriend was wearing tights? leggings? and her vagina was in full blown camel toe mode. I wanted to tell her, but I don't know her personally and did not want to get a sexual harassment complaint.
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Jul 20, 2013 06:20
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I started doing situps on the glute ham thing a couple of weeks ago. Holy poo poo I'm starting to see abs.
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Jul 20, 2013 15:34
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Sit-ups on the GHD are the single best thing for maxing the situps in the APFT.
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Jul 20, 2013 19:13
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I just ran about 10 miles in about 2:05'. Once again I felt a significant decrease in energy and speed after the first hour. By the last half mile I was jogging at about walking speed barely able to lift my feet. With one week to go till the race, I'm hoping sheer stubbornness and adrenaline will keep me running to the finish. Until then I'm going to be overcome with anticipation and jitters.
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Jul 20, 2013 19:19
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Get some energy gels/chewables that have some caffeine and carbs in them, and take it prior to and during the race. Make sure to take a pre-race dump because of the caffiene. I use GU stuff since some flavors don't have caffiene, but there a lot of other decent brands out there too. I use a caffeinated gel prior to a workout, and the no caffeine chews (which are small gummies) during the events. Make sure to read the directions, and don't wait until race day to try it out. elite_garbage_man fucked around with this message at 20:45 on Jul 20, 2013 |
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Jul 20, 2013 20:39
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Make sure that when you take in any Gels/Chewable's that you're drinking a lot of water with them when you ingest them. They're incredibly hypertonic, and to be readily absorbed into your system they need water to bring them to an isotonic state "neutral" which can really only be done with water. If you're gellin it up, skip on gatorade or sports drinks and use water.... Or use things like electrolyte tabs... But use only half a tablet since there's only so many electrolytes that you need, and again it's that whole balance ordeal.
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Jul 20, 2013 21:39
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Ashmole posted:I started doing situps on the glute ham thing a couple of weeks ago. Holy poo poo I'm starting to see abs. What's a glute ham thing? psydude fucked around with this message at 21:54 on Jul 20, 2013 |
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Jul 20, 2013 21:51
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e: drat you awful app
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Jul 20, 2013 21:51
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1 minute max efforts of pushups 43x 2 minute rest situps 44x 2 minute rest pullups un timed 12x as many straight reps without resting in bottom position 15 minute rest to change footwear 3 mile ruck 57# + 1L water (1L is ~2.2# just so you know) 34:14 that includes the wait time for traffic (which by my guess was probably about 2-3 minutes total) elite_garbage_man fucked around with this message at 00:22 on Jul 21, 2013 |
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Jul 21, 2013 00:18
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Do glute ham raises on the GHD. poo poo will ruin you.
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Jul 21, 2013 00:27
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elite_garbage_man posted:Get some energy gels/chewables that have some caffeine and carbs in them, and take it prior to and during the race. Make sure to take a pre-race dump because of the caffiene. I bought the GU today, I'll try them Tuesday, and after that get my mind right for the race Saturday.
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Jul 21, 2013 02:39
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| # ? May 9, 2024 21:11 |
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holocaust bloopers posted:Do glute ham raises on the GHD. poo poo will ruin you. I googled GHD and all I got was good hair day?
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Jul 21, 2013 03:19
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