Keep On Running

[scamhi]

cardio

elliptical machine, hill course, 45 minutes, level 15, 3.5 miles, 530kcal

Stretched- legs are almost back to normal- leg day tomorrow

[banh cuon]

Arms, plus a somewhat sluggish 25 minutes on the arc trainer

 

Biceps

Warm-up: 1 set of barbell arm curls

4 sets of barbell arm curls, 6-10 reps

3 sets of hammer curls, 6-10 reps

4 sets of alternating arm seated curls, 6-10 reps

4 sets of concentration curls, 6-10 reps

 

Triceps

Warm-up: 1 set of arm extensions

4 sets of arm extensions, 6-10 reps

4 sets of overhead press, 6-10 reps

4 sets of skull crushers, 6-10 reps

4 sets of concentration extensions 6-10 reps

[scamhi]

step mill

fat burner

45 min

level 15

5.88 miles

and alot of persperation

[scamhi]

warm up

step mill 10 min speed intervals level 17

 

lower body

4 sets x 12 leg press

4x12 hack squats

5x12 seated shoulder press from smith

5x8 deadlifts

5x12 power squats

stretched

[banh cuon]

Chest day, plus 30 mins. on elliptical

 

Warm-up: 1 set of dumbbell presses

4 sets of dumbbell bench presses, 10 reps

4 sets of incline dumbbell presses, 10 reps

4 sets of decline presses (smith machine), 10 reps

4 sets of bench press, 8 reps

4 sets of "pec deck", 8 reps

[Vital Information]

Anyone tried the Crossfit workouts.

 

Until I hurt my shoulder a few weeks ago, I was trying to work my way into this program. It's pretty interesting and intense; you never do arm curls again...

[banh cuon]

I read about Crossfit in the NYTimes recently, and was intrigued yet scared at the same time. Sounds a little too intense and Type-A for my tastes, and it seems that chances of injury are high. Yes, I'm a wimp!

 

Much respect to those who are in the program though.

[Vital Information]

I read about Crossfit in the NYTimes recently, and was intrigued yet scared at the same time.  Sounds a little too intense and Type-A for my tastes, and it seems that chances of injury are high.  Yes, I'm a wimp!

 

Much respect to those who are in the program though.

The NYTimes story was somewhat bizzare. How could they find the one guy...

 

The beauty of the Crossfit method is that it is scalable to each person's level. It provides a framework and a system, but you are not expected to do the exact workouts as prescribed. Rather, you adapt to your level and work from there. For instance, I still cannot do a "real" push-up, so I work away on the assisted pull-up machine.

 

It really is something cool to dip into.

[banh cuon]

Jump rope class, 45 mins.

Abdominals, 15 mins.

[banh cuon]

Legs day

 

Warm-up: 2 sets of leg-extensions, 15 reps

4 sets of leg press, 12 reps

4 sets of squats, 15 reps

4 sets of leg extensions, 10 reps

3 sets of lunges (holding dumbbells), 10 reps per leg

4 sets of inner thigh press, 12 reps

4 sets of hamstring curls, 12 reps

[scamhi]

going for a long bike ride today.... after the electrician comes, the washing machine man already visited....

[helena]

my ankle still hurts so i'm on low impact/upper body routine, the usual same every other day:

15mins elliptical;

50mins weight lifting;

15mins elliptical;

[scamhi]

going for a long bike ride today.... after the electrician comes, the washing machine man already visited....

rode for 1hr and 15min average heart rate 145bpm. lots of lactic acid in the legs- how do I reduce the build up?

[omnivorette]

http://www.brianmac.demon.co.uk/lactic.htm

[omnivorette]

http://www.nytimes.com/2006/04/16/sports/1...artner=homepage