Today's workout?

[Sully]

Here's some of what I did today.

http://www.youtube.com/watch?v=DU5BO2ubOhI

[yuli]

Here's some of what I did today.

Cool! Natural exercise is the most fun, I love it, I have similar type large forest close-by my place and I am so glad its there, at this time all the leaves are yellow or fire-orange, and the bright colors reflect in the river, its so beautiful.
In the winter its also going to be fun to run around there!

[raw]

i agree with yuli, working out in forest is the best.

sully, that log is really huge. i wonder how heavy that will be. recently we did cut lot of huge  trees and non of us can carry the log that you did. if it from a dead tree, that's different story i guess.

[KD]

5 min Skill: Squat Snatch

Power Clean: 10 min to find a 7 rep max [stuck with 95 lb until back heals 100%]
3 min max number of Handstand Push-ups [ did 7 in a row, can get up to 10 on occasion, could only do like 8 or so more in that time period]

12min AMRAP:
12 Kettlebell Swings (started with 20 kg kettlebell but scaled down to 30 lb barbell)
12 Burpees

7 rounds..totally blown out.

[Sully]

i agree with yuli, working out in forest is the best.

sully, that log is really huge. i wonder how heavy that will be. recently we did cut lot of huge  trees and non of us can carry the log that you did. if it from a dead tree, that's different story i guess.

It's very long, not very heavy though. Maybe 40-50lbs. Weight all depends on how much moisture is left in it. A log can be big, but dried out and light. This one had a good amount of moisture

[SkinnyDevil]

Sully - Cool vid. I shoulda got vid when we were clearing a trail Sunday...swinging machetes and throwing logs!

KD - Kettles followed by burpees? That's intense!

Yuli - Push-ups are great as a general upper body workout, as are pull-ups & chin-ups. Dips rock, too.

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Today's workout...held it to 25 minutes:

5 sets Total Gym
250 calf raises
150 squats
lite cardio

[Sully]

Sully - Cool vid. I shoulda got vid when we were clearing a trail Sunday...swinging machetes and throwing logs!

Man that sounds fun. I love exploring and going berserk with a mechete. Never really did it. But my uncle wnated me to cut down a few brnaches with a machete.  Fun and a Good weorkout.

Location: Woods

Martial Arts: On trees, holding up logs and doing neck clinch and sweeps.

Made a Spear, heavy end I made a point with a rock, light end with a knife, finish sharpening with the knife.
 Through the spear a few times with ehavy end first. But I did much more thrusting with the light end first. Thrusted many times into ground, and at trees.

Stick martial arts on Trees, simlar to kendo techniques,

Trekking through the woods

Edit: grappling techniques with tiger later, i got some more footage, my camera died again though, got some money, might get a new camera, better quality would be nice

[SkinnyDevil]

Lite day again...

50 pull-ups
50 chin-ups
150 squats
300 calf raises
lite cardio

[KD]

KD- Kettles followed by burpees? That's intense!

yeah, people like to rag on this cf stuff, but that workout is the kind of thing that anyone with a kettlebell or a dumbbell can (theoretically) do. The workout called for 24 kg or like a 50-55 lb dumbbell. I can almost guarantee that even most people that consider themselves fit and muscular can not bang out 7-8 rounds of 12 with the 12 burpees in 12 mins. I don't have all that much actual strength in those areas so the 24 kg was pretty over the top and went for speed.

=====
500 m row then warmup, which is typically something like:

under the hurdles, side strait-legged bear crawl, regular,strait-legged bear crawl, some kind of feet shuffle side running, skipping, 'spidermans', and strait legged marching. I guess the distance is like 40 m

- 5 min: Squat Snatch
-Sumo Deadlift 1×5
-3 min max number of Pull-ups
-7 min AMRAP:
7 Commando Pull-ups
7 Sumo Deadlifts
-Tabata Squats and Tabata Sit-ups
[tabata=20 seconds on then 10 seconds off - eight rounds for a total of four minutes of squat/sit-up activity.]

=====
I didn’t try to go too crazy with the SDL: did a bunch @145 lb and used just 95 lb for the AMRAMP but was able to do 6.5 rounds. The commandos wern’t as hard as I thought but seeing since I had just went from 15 deadhangs to being able to only do 3 consecutively in the previous exercise, I imagine I wouldn’t have burnt out as much towards the end of the WOD. Did ok on tabatas, never got lower than 8-9 or so I guess.

[SkinnyDevil]

So, for tabata (sits, chins, squats, whatever) you go 20 on 10 off?

Do you do the squats for 20 followed immediately by sits? Or do you do 8 rounds of one and then the other?

[KD]

So, for tabata (sits, chins, squats, whatever) you go 20 on 10 off?

Do you do the squats for 20 followed immediately by sits? Or do you do 8 rounds of one and then the other?

yeah, here is the official definition.

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

-----------------------------------

often in the workouts we would immediately do one exercise right after the other as a round. I'm pretty sure for the tabatas you would just do all 8 rounds (4 mins) of each exercise as just shifting the position would really effect that 10 sec rest.

[SkinnyDevil]

What is the additional benefit of tabata?

[KD]

The Tabata protocol is a high-intensity training regimen that produces remarkable results.

----------------

haha, I don't know man, my ass is sore.

I assume #1. that you probably end up doing more reps in that 4 mins  (>100 squats?) then you would otherwise with larger periods of work and longer rests. Perhaps not with sit-ups depending on how many you can do unbroken. It could also be that it is a minimum amount of time needed that you can intensely push through the next round and therefore have more intense spurts rather than slowing down over time.

anyway, I don't know if I would do all my body-weight stuff this way from now on, but it can't hurt to throw it in your routine I'm guessing.

[Hannibal]

Yesterday I did 400 hindu squats (in one series) on my private land.
That's a video of the first 100 reps.
http://www.youtube.com/watch?v=1qiZLReeaKg
At the beginning I said in Polish that I'm going to do hindu squats. 

[KD]

That's a video of the first 100 reps.

totally fierce.

--------------------------
I should chip in with this video business. first I guess I need to excel at something. haha

i'm pretty good at those soft-ball grip pullups. My gym is pretty competitive, and seems to be the only thing ive done that draws praise. I've done 13 strait, and i'm now up to 16 deadhangs on the bar. maybe i'll invest in a camcorder if i get up to 20.

[SkinnyDevil]

OUCH!!!

I'd never knock out 100 hindu squats in a row!

What is a soft-ball grip pull-up?

[TylerDurden]

OK, after not doing exercise for  ages and ages I am starting again:-

(please don't laugh):-

50 press ups
50 squats
50 curls

[wodgina]

OK, after not doing exercise for  ages and ages I am starting again:-

(please don't laugh):-

50 press ups
50 squats
50 curls

you'll be sore tomorrow!

[wodgina]

Ocean kayak around 1.5 hours with my Dad.

Water was so clear and glassy I was getting disorientated and had trouble balancing. Paddled with a pod of dolphins and saw a seal.

Last weekend completed a two day race. Ran about 30 km, paddled 44km and mountain biked about 80km.

[KD]

OUCH!!!

I'd never knock out 100 hindu squats in a row!

What is a soft-ball grip pull-up?

yeah its torture, we do sets at my gym sometimes of 100 followed by some other madness. There is one particular workout that is 150 wall-ball (throwing and catching a 20 lb medicine ball 15 ft against a wall up and down in a full squat). ug

heres info on the soft-ball grips. basically you grip from the bottom with your hand clutching like you are throwing a pitch but it is overhead.
http://rosstraining.com/blog/2010/04/09/softball-grip-pull-ups/

OK, after not doing exercise for  ages and ages I am starting again:-

(please don't laugh):-

50 press ups
50 squats
50 curls

awesome man.

[Hannibal]

I'd never knock out 100 hindu squats in a row!

100 is rather small amount.
As I said I did 400 hindu squats in a row (in about 12 minutes)
I can perform 500 ones in less than 15 minutes when I'm in good shape
I never do any breaks while doing this exercise. This way the results are excellent

[TylerDurden]

awesome man.

By all means, rub it in! I guess, in palaeo terms, I will never be equal to SD or others re their 700 squats a day or whatever. I doubt any of you would beat me, in terms of endurance, though, when skiing or swimming. In those I am truly supreme!

[Hannibal]

I doubt any of you would beat me, in terms of endurance, though, when skiing or swimming. In those I am truly supreme!

Although I'm not supreme in skiing and swimming my endurance is really excellent, e.g. when mountain hiking or working in my forest or meadow with an ax and a spade.

[KD]

By all means, rub it in! I guess, in palaeo terms, I will never be equal to SD or others re their 700 squats a day or whatever. I doubt any of you would beat me, in terms of endurance, though, when skiing or swimming. In those I am truly supreme!

sheesh, I was earnestly congratulating you, not on the numbers, but getting back into a regular routine. numbers are fairly irrelevant anyway in comparison to consistency with a desired approach.

[SkinnyDevil]

OK, after not doing exercise for  ages and ages I am starting again:-

(please don't laugh):-

50 press ups
50 squats
50 curls

Laugh - you kidding? That rocks, Tyler! You doing those as one set each or breaking it into sets (like 50 sets of 10 reps each)? I like breaking mine into sets to keep the intensity level high. How long did this workout take? You gonna add specific cardio or other exercises?

KD - You almost killed me, man. I've done HIIT-style stuff before, but Tabata is different. I handled the sit-ups fairly well, but the push-ups almost fucking killed me!

Today - Tabata Protocol:
push-ups
sit-ups
squats
single-stair sprints
static jog
curls
fly/press combo
reverse flies
single stair sprints

Then capped it off with a 2 minute static jog.

Most were uninterrupted, but I had to set up for the next exercise and missed a minute a couple times. The whole workout took 40 minutes.

Dude, I am SOOO gonna try this with a heavy bag workout.