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bergbryce
Mountain climber
South Lake Tahoe, CA
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Apr 11, 2012 - 11:49pm PT
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500 yards butterfly no stopping? Fast turns? Burly. I used to do the 200m fly and 400 IM, some pretty brutal events.
I see CrossFit workouts are popping up here... Yesterday was brutal.
Kelly
5 rounds for time of:
Run 400 meters
30 Box jumps 24/20"
30 Wall balls 20/14 lbs
I had a terrible workout, had to reduce weight from 20# to 14# on the wall balls and from 24" to 20", but making adjustments allowed me to manage a pace slightly above flailing. Took me over 30 minutes. Some days you rock it, other days you just kind of survive.
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zBrown
Ice climber
Chula Vista, CA
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Apr 12, 2012 - 11:46am PT
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Tabata. I was impressed by the percentages in the study and the short duration of exercise, but skeptical. So much so that my routine is 24:00 rather than 15:00 with two loops through the interval section, which I increased to 5 X :40/:20.
There are tons of variations. Can't find a study which compares a bunch, but here's a couple samples.
From a cycling article:
It's been suggested that the best return on investment is multiple efforts at 100% VO2max, for a duration of between 3 and 5 minutes
Definition: minimal velocity associated with VO2max (vVO2max)
Routine: five repetitions run at 50% of the time limit at vVO2max, with recovery of the same duration at 60% vVO2max
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Sonic
Trad climber
Boulder, CO
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Apr 12, 2012 - 11:48am PT
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Rode 10 miles this morning before work in just west of Morrison on Lair o' the Bear open space.
Awesome way to start work
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salad
climber
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Apr 14, 2012 - 05:32pm PT
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9 miles of pure hills, 2000 vert. def not feeling ready for R2R2R in two weeks..
:(
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salad
climber
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Apr 14, 2012 - 07:52pm PT
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thanks sully... knees felt good today for a change. ill be soloing if i go.
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mitchyboy
Trad climber
escondido california
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Apr 14, 2012 - 08:22pm PT
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Not cardio but did a circuit workout. Pushups/crunches/closegrip pusups/leg raises/pushups/stiff leged deadlifts/crunches/more pushups lol, and grip work. Was sweating more then in the gym.
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lostinshanghai
Social climber
someplace
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Apr 15, 2012 - 02:52pm PT
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Exercise Equipment, No gym
Legs, push ups and more with the X-iser.
No, it is not a sexual device but “PowerLung” They make three models: senior one is easy for them breathing better. This kid is for getting lungs and air exercise for staying under water for 4 minutes or more. Might take 6 months to get there but can and depends on age.
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Apr 15, 2012 - 02:56pm PT
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Two trailruns for 7.5 miles today
540.5 for the ytd
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Roger Brown
climber
Oceano, California
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Apr 15, 2012 - 03:07pm PT
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4.65 miles on the Stairmaster today but it took 1 hour and 11 minutes. Shoulder healed so back on wheels every morning. Job has gone to 60 hours so only 1 day for Aerobic workout. "Outage Trash" parks in lot #1 so at least we get that long uphill hike every night:-)
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Sonic
Trad climber
Boulder, CO
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Apr 16, 2012 - 11:10am PT
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Found my one rep max for weighted pullup... 120lbs! Plus my fatass body weight of 180.
Then did 4 rounds for time of:
40 squats
15 165lb deadlifts
400 m run
Knocked it out in 16:29
Planning for a 4 mile run at lunch today!
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goatboy smellz
climber
Nederland-GulfBreeze
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Apr 16, 2012 - 12:15pm PT
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Paddling in the Gulf, averaging about 15 to 20 hours a week not really a lung breaker unless the swells are over six.
That Power Lung looks like a expensive kazoo.
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yosemite 5.9
climber
santa cruz
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Apr 16, 2012 - 09:34pm PT
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Very impressive pullup Sonic. I would be right with you until you started. I am a total bicep weakling.
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Spike Flavis
Trad climber
Truckee California
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Apr 16, 2012 - 11:52pm PT
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Gym Jones "those burpees suck"
10 x pull-ups
20 x kb swings (GJ recommends 52# I used my biggest 44#)
30 x 24" box jumps
50 x sit-ups
40 x pushups
60 x burpees
10 x pull-ups
time 17:20
beat my PR by 2:30!
garagegymtraining.com
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zBrown
Ice climber
Chula Vista, CA
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Apr 17, 2012 - 08:27pm PT
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After two weeks of intervals, got a 19% decrease in the elapsed time to run up 1/4 mile fairly steep hill in the middle of 1 hour run.
Dog 'no load' pushups.
[Click to View YouTube Video]
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Stephanie Bergner
Trad climber
Planet Send
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Apr 17, 2012 - 10:09pm PT
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Rode my bike to school along Chicago's fabulous lake path, 16 miles round trip!
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Sonic
Trad climber
Boulder, CO
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Apr 21, 2012 - 03:17pm PT
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14 mile trail run this morning with about 1500 elevation gain
Edit***
Good Job J, the only way I can really run now is on the trail. Me knees get too sore on road. Two ACL's later Im trying to save my knees!
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Sonic
Trad climber
Boulder, CO
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Apr 25, 2012 - 10:42am PT
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Did this in about 22 mins
400m Run
27 Weighted Sit Ups / 25lbs plate
400m Run
27 Push-Ups
400m Run
27 Toes-to-Bar
400m Run
27 Box Jumps
400m Run
27 Wall Balls
400m Run
27 Double Unders
400m Run
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bergbryce
Mountain climber
South Lake Tahoe, CA
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Apr 25, 2012 - 06:45pm PT
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Yesterday,
3x for time
50 kettle bell swings 44#
30 pull ups (no aid this time!)
15 push press 65#
26:50 (edited)
The day before was a really fun intermediate workout
8x
200m sprint
6 burpees
rest 30 seconds
jump rope just came in the mail, no more excuses for not doing double unders.
Today
15 Min AMRAP
15 hang squat clean thrusters 65# (yeah it's a real lift ;-)
30 double-unders (120 singles)
3+18
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ß Î Ø T Ç H
Boulder climber
bouldering
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Apr 25, 2012 - 11:38pm PT
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Ghetto to lakes basin, and back.
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SuperTopo on the Web
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Let us know!