Daily workout post

[DUG]

Ranger Ndog275,

Tue. 3 mile run time-24:05

Tue. workout time-19:04 (same as last time).

Way to go inter06, that's a damn good time.

[va2]

Ranger Ndog275,

2 mile run, 16:00

PM crossfit, 25:51. Tons of meat-heads stretching on the pull-up bar. I need a new gym.

[inter06]

Ranger Ndog275,
Wednesday 2 mile run completed.
Crossfit took me 33:42.

[45calgal]

I hope you do not mind me posting in this section. I just saw a little motivation running towards me. So I have been working out at least 6 days a week. I stay very focused when I am at the gym and find it to be a great way to release the stresses of the day. I always find a way to get in there...sometimes early, sometimes late. I was really not in the mood at all. I left the house at 0630 and here it was going on 2030 and I had not been home yet. The cold (cold for Georgia) weather was getting to me and I just wanted to get home and relax. I decided I did not have that option. I passed the house and was headed to the gym. I was planning out my workout in my head attempting to motivate myself. Hoping the gym wasn't packed. I looked up and noticed a fifty something year old man running to me in the rain. It was so cold out and he was running hard. He had such determination in his stride. The sun was already down and the sight of him motivated me. You see he was an amputee, running in the rain... fast! Man talk about no excuses. So I got to the gym and I decided I needed to "shut up and lift". The sight of him motivated me at the perfect moment. I hope this may motivate one of you.
__________________

[eL_Payaso]

Ranger Ndog275,

Tuesday CF completed in 18:26.

Wednesday CF completed in 28:41.

[va2]

Ranger Ndog275,

Both workouts complete. 40:50 for the evening workout.

[DUG]

Ranger Ndog275,

Wed. 2 mile run complete. Wed. workout time was 29:58.

Glad you made that post 45calgal.

[Ndog275]

1/22/09

Today's WO is going to be a kick in the balls.


Legs

Heavy Squats with 100% BW (i.e 190lbs on the barbell) 3 x 20

Seated Leg Extensions with 50% BW 3 x 12

DB Lunges 25% BW (i.e. 25lbs DB in each hand) 3 x 12

Calf Raises with 100% BW 3 x 12


Ensure that you are taking 90 seconds between sets. Good form is going to get you farther in this than throwing the weight around at sonic speed and looking like a jackass in the process.

Enjoy yourselves!

[va2]

Ranger Ndog275,

Leg workout complete.

[Ndog275]

1/23/09-I made a few tweaks to Ranger Nomad's work out since the hotel that I am in has a crap gym.

AM: BRICK (5 mile bike, 80% MHR, 90RPM followed by 1 mile run, 70% MHR)

PM: Cross Fit


"Battle of the Ages"


25 Pull Ups

50 Kettle Ball swings

75 Burpees

100 Sit Ups


Let's see some stats!

[DUG]

Ranger Ndog275,

Thur. leg workout complete.

[inter06]

Ranger Ndog275,
Thursday leg workout completed late last night.
Friday's AM cardio completed; along with the "Battle of the Ages" in 11:55.

[eL_Payaso]

Ranger Ndog275,

Thursday leg WO complete.

[va2]

Ranger Ndog275,

Both workouts completed. "Battle of the Ages" in 15:31.

[DUG]

Ranger Ndog275,

"Battle of the Ages" time-13:52

I didn't complete the AM workout. Had to haul ass to work this morning. I'll make it up.