Today's workout?

[Sully]

Today

Running up grassy hill with 50-60lb rock. Several times.
Picking it up and throwing it too.

Long walk with nephew. Carrying him and picking him up sometimes.

Resistance band curls, hammer motion with weight.

[SkinnyDevil]

Today:

150 push-ups
700 sit-ups
250 bridges
150 squats

lite weight & cardio

[KD]

Today was CARDIO!

Sets of burpees to jumping jacks to static jog

have you ever tried burpee pull-ups? its a great workout in itself and generally based on the range of activity one can do an even larger number of pulls than just repeated deadhangs.

Am I the only one working out this week??? Come on, guys!!!

heh, I insured myself pretty bad from my last post in my lower back so I've actually been on my largest no-workout haitus in some time. stessful!

I did start up at my house over the weekend with some hindu and handstand pushups. I can get 10 HSPU in a row now which seems good to me. Will be back to my CF workouts tomorrow.

[SkinnyDevil]

Sorry to hear about your injury - but glad you're recovering fast!

Nope, never tried burpee pulls. I'll try that tomorrow. Thanx!

Today:

150 dips
250 reverse sits
250 bridges
300 calf raises
lite weight & extra cardio

[infinitenexus]

Can't believe I never saw this thread earlier.  I always try to base my workouts on a sort of "crossfit" idea, being short and intense. 

Monday - Heavy bench press, 4 sets of 8-10 reps each.  4 sets, max reps of pullups.  Body weight deadlifts, 3 sets of about 8 reps each.  I'm just getting back into deadlifting, I used to be able to do nearly 3 times my body weight, but I haven't done them in a long time, and so I lost my strength.  Slowly starting again.  After all that, some lightweight, high-rep barbell squats, just a couple sets.  Monday is usually just basic lifts, for building strength.

Tuesday - Nice fast run, roughly 1 mile at a fast pace, then 5 uphill sprints, roughly 100M each, then another fast mile, then some bodyweight squats and about 100 yards of lunges, then a light cooldown jog.

Wednesday (tomorrow) - 5 rounds for time, each round consisting of 20 pushups, 10 pullups, 20 situps, 1/4 mile sprint.

Friday is usually track sprints or lots of uphill sprints.

[KD]

Sorry to hear about your injury - but glad you're recovering fast!

Nope, never tried burpee pulls. I'll try that tomorrow. Thanx!

Thanks, I've never actually had any kind of athletic injury (and suspect it also has to do with the intense body-work I've been doing) so it has been quite the experience. I think considering the situation, it has indeed healed pretty quick considering there was some serious nerve madness. Live and learn.


But...back to it.

5 min Skill: Ring Dips (high arm strength and low bodyweight makes me kill at these, some much bigger guys can barely do em)

800m run (running is my weakness, but I'm trying to get back into it. Don't know how to pace these things but I ended up sprinting towards the end and finished in 3:05 so I assume even in present state could get a much better time)

AMRAP in 10 minutes:
250 M row
20 Wall Ball
[3 full rounds with time to rest]

(immediately) Followed by 8 minute AMRAP:
4 Handstand Push-ups
8 Overhead Squats (95/65#) [ just used a PVC pipe due to el backo)
15 Box jumps (24/20?)
20 Sit-ups

also dicked around on my favorite soft-ball grip pulls, and biked around a lot as always

[infinitenexus]

Ring dips are a great exercise.  I still remember the first time I tried them; I could do 25-30 regular dips, and after 7 ring dips I dropped to the ground, amazed at how difficult and tiring they were.


As far as running goes, I think sprints, especially longer sprints like 400m and 800m are the best for us, especially from a paleo perspective.  I think it best represents the kind of running they would have done in their natural environment. 

[SkinnyDevil]

Today:

250 push-ups
500 sit-ups
100 bridges
100 squats

lite weight and good cardio

[pioneer]

Ring dips are a great exercise.  I still remember the first time I tried them; I could do 25-30 regular dips, and after 7 ring dips I dropped to the ground, amazed at how difficult and tiring they were.


As far as running goes, I think sprints, especially longer sprints like 400m and 800m are the best for us, especially from a paleo perspective.  I think it best represents the kind of running they would have done in their natural environment. 

Yeah, Im lovin the rings right now. Muscle ups are so hard on them. But, yeah, I love sprinting barefoot. The best is in the spring when it rains, to go trail running or field running barefoot and get soaking wet while doing it.

[KD]

500 m row

Gymnastics B
(if i recall)

3 rounds of:

3 muscle ups
5 ring dips
10 sec L seat hang
10 superman back extensions
10 kettlebell swings [20 kg]
10 boxjumps [20"]


“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups

Scaled down to 65lb to go easy on the spine but honestly was limited more by endurance. I banged out 12 deadhangs after the first 21 thrusters, but after that I was struggling to do 5 at a time..then 3!

basically its 45 pulls and 45 thrusters (front squat to shoulder press) in 8:33.

[Sully]

-Ran through the woods (like a natural obstacle course, jumping leaping and climbing over all types of debris and logs) FUN FUN FUN

-Climbed 5 trees

-Martial arts (mainly submissions with my stuffed tiger)

-Made a small dagger by rubbing it back an forth on a big stone (amazing, my forearms and shoulder and bicep feel better doing this, no more resistance band or wrist roller for me, i feel like i am doing something fictional)
Also works my muscles a lot more, making me=y arms super strong, I feel like a neanderthal! ARGHGHGH

-held a big brick in each hand to see how long i could hold it (good forearm workout)

*edit: when running though the woods, my balance is tested several times to walk across these logs amazing and fun, i feel agile like a cat

[Sully]

If I didn't exercise, I would go nuts!

[SkinnyDevil]

Yesterday:

200 push-ups
300 sit-ups
250 calf raises
lite weight (chest & shoulders)
cardio

...evening saw lite weight (arms)

Today:

100 dips
100 push-ups
200 reverse sits
200 bridges
250 squats
lite weight (upper legs)
cardio

[SkinnyDevil]

Today was light...

200 push-ups
cardio (burpees, stairs, static jog)

About 45 minutes

I'll do a light evening workout, too. Probably a few sets of pulls &/or chins.

500 push-ups so far this week. Gonna hit 1000 by week's end.

[Hannibal]

200 push-ups

How many series? Or maybe at once?

2 hours ago I made 500 hindu squats in one series, in 15 min. 20 sec.

[KD]

I guess I didn't learn my lesson, I'm back at this kind of madness

800 m row warmup

“The Centurion”
5 rounds for time of:
45 sec on and 15 sec off of:
Deadlift (1.5% BW)
Bench (BW)
Power Clean (3/4 BW)

I did BP 155 DL 135 (still nursing back) and only 95 PC

I don't know how many reps I did, but i am not a centurion (100 reps/15 mins of work).

[SkinnyDevil]

Today...

250 push-ups
400 sit-ups
350 calf raises
lite weight (shoulders & back
cardio

[Sully]

-lifting heavy boulder and throwing it
-climbed some trees
-sharpened stick to make a sharp point
-running up huge hill with rocks, logs, and boulders
-holding large brick for forearm strength/grip

[Sully]

-martial arts
-made a spear
-throwing a spear at targets
-pulling draw string on bow

[KD]

CF Warmup, something like 2 rounds of: 10 samson stretch, 10 supermans, 10 situps, 10 dips (did ring dips) 10 pulls (did softball-grip pulls), 10 pushups

5 min Skill: Muscle-ups

Press 3×5; Pistols 3×5 each leg
(3 min rest between sets, while resting for one perform the other)

115 press

30 Burpees
10 Thrusters (65/45#)
20 Burpees
20 Thrusters
10 Burpees
30 Thrusters

Time Domain: 20 min

13:38
took me dam almost 5 minutes to do the last thrusters [front squat to push press] maybe because we maxed presses 20 minutes earlier? heh.

[SkinnyDevil]

Short workout today...only about 25 minutes.

50 pull-ups
50 chin-ups
200 squats
lite cardio

Them munched down 1/2 pound of sirloin tataki.

[SkinnyDevil]

Holding them to 30 min or less this week...

160 push-ups
400 sit-ups
cardio (included 550 stairs, static jog, step-ups...)

Ran out of time - I was going for 200 push & 500 sits....

[Sully]

Exercise in the woods

running up hills with heavy stones
carrying log
throwing heavy stones
climbing trees

later i will make  sharpened stick


I brought my camera to school. I filmed some of the workout but the camera died. I will be able to put the video up around 6-7pm when I get home.

[raw]

my toddler climb on me today. he throws also some heavy objects from my back yard. he uses his both hands to open up the tight water hose. i usually don't feed him until he realy gets hungry. so today he goes to my grape vine and tries every single grapes to eat from there. also he uses his entire lenght to pick up the goji berries from my goji berry plants. of course he is a good dancer and everyday he sings and dance with his parents.

[yuli]

my toddler climb on me today. he throws also some heavy objects from my back yard. he uses his both hands to open up the tight water hose. i usually don't feed him until he realy gets hungry. so today he goes to my grape vine and tries every single grapes to eat from there. also he uses his entire lenght to pick up the goji berries from my goji berry plants. of course he is a good dancer and everyday he sings and dance with his parents.

Your kid sounds very healthy on a raw animal diet, awesome 

My exercise for the past few days was...

Sunday:
-hiking in forest, running up and down foresty hills (there are some awesome steep hills)
-running on straight paths while jumping over the fallen trees - fun
-lunge-walking on the way back (wow that did a number on my legs)
Monday:
-30 pushups (lol, I can do way way more but I got distracted by something)
-crazy dancing to some hard electronic for about an hour (to the point I was sweating)
Today:
-biking at quick-pace to do my weeks food shopping (went to various places, bought lean grassfed beef steak and chunks, all the organs and hard fat of one little lamb, cod liver oil, flax oil, raw sunflower seeds, raw pumpkin seeds, raw ultra-aged cheese)
-biking up some hills and having the heavy knapsack full of groceries to bike back with (to the point I was sweating a lot)
Tomorrow:
...I don't know, but I know I have to work on some upper body strength instead of always working my legs and ass only...so it may be just push-ups and pull ups, pulling cords etc...