Another health and fitness thread anyone?

So BS aside cherish that. When you wake up tomorrow you will be taking her to college

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CrossFit games live on YouTube. I’m not really a cross fitter and have issue with some of the ways that CrossFit gyms program, but I definitely think some of it is useful and put it in my programming. I do love watching the competition though.


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From squat university on how to strengthen bracing for deadlifts


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Some more bracing strengthening excercises


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Went on a 2 mile ruck with 30lbs packed. Even managed to get a few cameras out

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75 Hard, Day 17 - Weight holding steady, body fat still a tick under 16%. Diet and protein intake are on point. Feeling strong and motivated.

Last night's outdoor workout was a 3-mile ruck averaging just under 17 minutes per mile pace, which is somewhere in the middle for me. Not super intense, but not lagging either. I didn't want to go too hard that late and risk not being able to get to sleep by 11.

This morning was 2x "up the mountain" (4,000 feet of climb) on the elliptical, which took 32 minutes today. Followed by back/shoulders/biceps "pull" day.

Tonight will most likely be a 3-mile stroll around the local lake with the kids and dog to let the legs recover a bit. Tomorrow I think I'm going to do a spin class early in the morning, then I'll spend the day at the HHA USA 3-D shoot near Racine, WI. Depending on how many steps I get in, I may or may not ruck when I get home.

 

Was worn out after 3 days of training and work. Went to my daughter's soccer practice and walked 3 miles. Next thing I knew soccer was over and I woke up on my back in the bed of my truck.

 

Trap Bar Deadlifts with a 30 second plank after each set: 145/4, 235/4, 285/4, 325/12, 325/8

Standing Single-Arm Cable Rows 3 x 10 @80lbs
Standing Pull Down 3 x 10 @80lbs

 

06 AUG 2011, I was a young SRA getting ready for my first jtac deployment, when we were told extortion 17 was shot down and all 31 personnel lost. Among them 3 special tactics operators. Andy, til vahalla. Did 31 heroes WOD today as I do every year. Because of my surgery I had to modify. Walked instead of run and did 800 meters. And did 22 step ups as opposed to box jumps.
August and September is always tough because over half of my career field casualties during GWOT were during this time. In a careerfield of less the 500, everyone knows everyone.



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Forgot that was today. Glad men like you pay respect and still serve.

 

Hell yeah much respect


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Happy Monday, ladies and germs! And Germ. Day 20 of 75 Hard.

Saturday went as planned - I got in a good gym session in the morning followed by a 3D shoot for the rest of the day. I ended up walking a few miles during that shoot and sweating my butt off in the humidity, so I chalked that one up for the outdoor workout. Yesterday I did a 3-mile ruck at an average 15-minute pace, which is moving pretty quickly for me. Then I did a relatively mild 45-minute bike/cardio session for my second workout. which didn't happen until 9:30 - 10:15 last night. It was a late one.

This morning I was feeling tired and sore, likely due to the fact that I had done 2 workouts already in the last 12 hours, so I took it easy at the gym. 2.5 miles on the elliptical followed by push day. Dips, cable press, chest flies, incline bench, tricep extensions, and a bunch of core work. Given the way my legs and ankles feel right now, I would imagine tonight is a couple-mile hike without the pack. I was feeling a bit of pain on yesterday's ruck, but I powered through and now I'm paying for it a bit.

Still hanging in at 185 pounds, and I've been losing fat and gaining muscle for the last couple of weeks.

 

Walked a mile and ran 2.5 miles yesterday morning. Then later that night did a bodyweight leg and ab cycle. Next goal is 220lbs. I'm about 228 to 229 now.

 

Barbell Push-Press 3 x 8 @95lbs
Med Ball Slams 3 x 12 @15lbs
Pull Ups 3 x 5
Dead Bugs 3 x 20
Rope Slams 3 x 25

Barbell Rows 3 x 8 @100lbs
Rope Face Pulls 3 x 12 @50lbs
Push Ups 3 x 5
Toe Touches 3 x 15 @15lbs
Rope Slams 3 x 25

DB Single-Arm Row 3 x 10/arm @60lbs
KB Single-arm Carry 3 x 30 yards @25lbs
Toe Holds 3 x 30 seconds @5lbs
Dips 3 x 8
Rope Slams 3 x 25

 

How cool is this? Daughter sometimes practices in the old St Louis Rams indoor facility. Still has its helicopter pad.

 

Didn't have a lot in the tank but 220 isn't gonna come easy. Ran 3 miles and did 200 pushups along the way.

 

Stay after it brother!

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200 pushups is no joke! Keep after it.

Hit a new PB on the stairs this morning - 216 flights in 30 min. I only beat my previous PB by 1 flight, but that's all that matters! My HR is peaking into the 170's by the time I finish, and I look like a drowned rat, so I will call it mission accomplished. I followed that up with pull day - a bunch of back/shoulders/bicep work. Halfway through my final circuit of seated cable rows, I felt something in my left side tweak a little bit, so I shut it down early and did some core work to round out the morning.

Total workout time was just over 60 minutes, and 866 calories burned, according to my HR strap. I know it's not totally accurate, but it gives me a good comparison of how hard I'm pushing from day to day. I usually average 750 calories in an hour, so anything above 800, I know I'm humping it.

I'm feeling pretty good today, so I will likely do a couple mile ruck after work tonight rather than just a leisurely stroll.

 

Those wrist strap devices are only considered accurate with a 10% +/- margin of error. Error on the side of caution and assume you burned 10% less.

 

Wearing the 20lb weight vest again, increased the drag weight from 90 to 100lbs.

6 rounds in 43 minutes
1 min sprint on rower
1 min sprint on bike
150 yard sled drag @100lbs