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Old 03-24-2013, 23:16   #21
lawman800
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Join Date: Apr 2002
Location: Out the frying pan & into the fire!
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I lift weights on my Bowflex at least twice a week and try to do cardio on my recumbent bicycle which doesn't always fit into the plan... but the plan is to do it for at least twenty minutes every time I lift.

Height 174cm
Weight 72.5kg

Don't drink any alcohol, can't say the same for smoking... but I don't do it too often. No excuse, but still... not a chain smoker like I used to be.
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Old 03-25-2013, 18:04   #22
texmex
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Fill coffee cup. Lift. Repeat.
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Old 03-26-2013, 03:20   #23
OLY-M4gery
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Day 1 Run

Day 2 Shoulder/arms

Day 3 Run

Day 4 Chest/Tri

Day 5 Run

Day 6 Squat/Cry

Days Off-----------

Day 7 Nada

Day 8 Chest/Tri

Day 9 Run (maybe)

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

Chest on day 4 2x4, 2x6 sets bench press, up to 275 and 255 currently.

Running, can be fast walking or running. I have my own treadmill. Usually 25-30 minutes at a crack.
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Old 03-27-2013, 07:53   #24
DMF
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CrossFit mainsite workouts Tuesday, Wednesday, and Thursday (with a good warmup and usually followed by an additional workout or skill practice to compliment the WOD), and Brazilian Jiu Jitsu on Saturday and Sunday.
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Old 03-27-2013, 09:27   #25
BigSpenda864
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Quote:
Originally Posted by DMF View Post
CrossFit mainsite workouts Tuesday, Wednesday, and Thursday (with a good warmup and usually followed by an additional workout or skill practice to compliment the WOD), and Brazilian Jiu Jitsu on Saturday and Sunday.
I am a Crossfit athlete as well. I work out 6 days a week. Some weeks 4 Crossfit and 2 days running, Sometimes 5 days Crossfit and 1 day running. My runs are usually 3 miles or so. Every other week I run and/or walk about 8 miles for one of the run workouts.
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Old 03-27-2013, 09:36   #26
BigSpenda864
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As an example, here is my workout from yesterday:

1. Warm up run and stretching.

2. Every Minute on the Minute for 10 minutes with 115 lbs:

First five minutes: 2x Power Clean + 2x Hang Clean + 2x Push Jerk

Second Five minutes: 4x Power Clean + 4X Hang Clean + 4x Push Jerk

3. 25 reps of each then 20 reps then 15 reps then 10 reps then 5 reps (for time) of:

Ball Slams (30lbs ball)
Sit-Ups
Push-ups

4. Knees To Elbow - 50 reps

EDIT: Yes, I was sucking wind.

Last edited by BigSpenda864; 03-27-2013 at 09:38..
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Old 03-27-2013, 14:22   #27
SPDSNYPR
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Yesterday we had a "run day". It sucked. Jog, sprint, walk, repeat until ready to die.

My legs are screaming today.
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