L7D1 - 17.33 rounds/L7D2 - 11:23

Two for one on this post:

Belated post for Tuesday, October 23's L7D1 workout: 17 full rounds and the push-up's for round 18. Respectable considering my last workout was October 7th, a two week break.

I just now completed L7D2 in 11:23 (23:23 - 12:00). I was very surprised by this one. I believe it has to do with the greatly increased amount of carbs I've been eating for the past 24 hours (spaghetti with noodles, rather than broccoli last night and lots of candy today). I expect my bloodstream is normally a bit low on glycogen since I skip all breads/sugars normally...except for beer...holding back my progress. I should probably eat a bit more for my workouts rather than keeping my weight down.

Seth

L7D2 22:30-12:00 = 10:30 (Seth)

Extremely fatigued after this one, but a good workout. I did a bit of "dancing" for some cardio afterwards, much to the chagrin of my lovely wife who was forced to witness the spectacle. Heh. Lots of stuff going on keeping me from being very consistent with my workouts. Looking forward to D3, hopefully on Tuesday evening.

Here's tonight's breakdown:

1: 2:00 (nice round number)
2: 2:48 (have no idea why I slowed down so much...maybe a lack of concentration)
3: 2:17 (there, a bit better)
4: 1:58 (can't believe I beat my first round)
5: 2:59 (as expected...feeling like I might hurl)

Seth

L7D2 - Michael

22:49 - 12:00 = 10:49
After this, I wanted to puke. I used my stable pull up bar instead of the swinging one. I think that helped a bit.

Tuesday - Michael

15, 12, 9 reps of 95 lb barbell thrusters, pullups for time. I finished around 16 minutes. I also did some small sets of ring dips. A phone call from an old friend interrupted the work out so I will have to double my efforts tomorrow.

L7D1 - 16 rounds (Seth)

A little tardy posting, but oh well. Did L7D1 in my parents' back yard up here in Louisville, using a tree branch for the pull-ups. The flexing nature of the branch made pull-ups a bit harder, but I was pleased enough with the results. My dad and I went for a run afterwards, two miles or so.

My sister and I went for a jog on Monday morning as well. I went for a sprint and hurt my left quad a bit, so I just stopped. Not much pains so should hopefully heal fast.

Seth

L7D1 - MIchael

16 rounds - I was disappointed because I had Saturday and Sunday to rest. I think I need more cardio in my workouts. I am trying to catch my breath more than I am letting my muscles rest on these day 1 workouts. So...I ran a mile after the 20 minute round. Tomorrow I will alternate sets of thrusters, ring push ups, and ring dips. Then, a 2 mile run in boots to prepare for the mud run.

L7D3 - Friday (Michael)

13:10 - finished up with ring push ups again. My legs get so tired doing the squats. I am going to try another rest day on Saturday and see if my legs can heal themselves. Too many squats, weighted back and front squats, lunges, and cleans recently.

L7D3 - 15:30 - (Seth)

Average time today; I didn't push myself terribly hard, preparing a protein shake midway through the squats. Pull-ups were the hardest, push-ups second and squats the easiest. I'm expecting a much improved performance on L7D3 about a week from now.

My next couple of workouts will be posted from Lousville, Ky where I'll be until next Tuesday.

Seth

L7D2

11:15 - finished up with ring push ups.
I think 10 minutes on this level would be really good. I can't wait until tomorrow aka rest day. I think a run is in order for rest day.

@ the track with Chas - (Seth)

I met up with Chas after work and did the following:

Stretch
1/2 mile warm-up job
4 x 100M
3 x 200M

100's were pretty easy, but 200's were alot harder. I wanted to go faster on the last one and Chas asked "how fast do you want to do it?" I said "30 seconds" so he ran at 30 second pace and kept up. It was tough, but great fun. Hopefully we can meet up consistently.

Seth

Big Bunch of Crap

Back Squats - 10 @ 45
10 @ 65
10 @ 95
4 @ 135
4 @ 135
95 lb barbell thrusters 3 sets 5 reps - 1 min between sets
tried 95 lb full cleans - not too good :(
15 lb weighted pull ups 3 sets of 5 - 90 secs between sets
Hopefully, my legs will be tired tomorrow. I was not too motivated tonight.

L7D1

17 rounds...I forgot to start my watch until after the 5th round so...I just went to 17 and that was about 16 minutes. I figure add 4 minutes for the first 5 rounds or so. I then did this quite a bit to practice. http://media.crossfit.com/cf-video/CrossFit_CleanDrops.wmv I then went to hang cleans at 95 lbs. 3 sets of 3.

L7D2 in 16:05 - Pukerrific (Seth)

This will teach me to take breaks in SimpleFit then start over at D1 of the current level after each break. I think I have done D1 of L7 three times in a row in the past two months and haven't done D2 in just as long...well, my muscles are relatively used to the D1 style (more cardio than muscle failure type exercise) and not to D2 because I am rather nauseous.

I forgot to add the three minute break between rounds one and two so I did the first two sets in 5:03, probably hurting my overall time a tiny bit. I'm done, nothing else; want to be able to run OK tomorrow with Chas.

Seth

Back on Monday

Well, Crone has been kicking ass, but the rest of us have been mysteriously absent. I'll be back on Monday, making sure I get slowed down by sickness (no more 5 am runs during allergy season).

Seth

L7D3 - Saturday

13:38
I performed the pull ups on a 6x6 wooden post at the park that holds up swings. They were not perfect form, but they were different. I long for the day when I can do this in under 6 minutes.

USMC PFT

Friday morning
pull ups - 16
crunches in 2 min - 80
3 mile run - 22:28

L7D2

23:28 - 12:00 = 11:28 I think level 2 is the most hated day now. I followed up the simple fit with some 45 lb walking lunges. Now, where are those brownies I smelled earlier...
"The impossible is done everyday...miralces take a few days."

L7D1

17 rounds. a 3 round improvement from last time. I was pretty motivated this evening since tomorrow is a rest day. I followed the simple fit workout with hang cleans. I don't know if gained anything from doing them tonight since I was already pretty tired. I guess any practice is better than none at all. For a bonus, who said this, "A Marine who won't f*%k, won't fight!"

Deadlifts

warm-up, then
7 sets 3 reps 135, 155 175, 185, 195, 225, 225
then a 3 mile run 25:39
I like mixing lifts with running or cardio. I really had to avoid any serious quad exercises though. I think tomorrow will be a good day for some more cleans! Maybe some clean and jerks? Is anyone doing any special dieting for muscle growth? What about supplements?

L7D3 - Saturday

16:41 - Nothing else. Maybe tomorrow (Sunday) I will go for a run. My body aches from the workouts this week. It has been a while since I have worked out so much in a 5 day period. It feels good. I am still waiting to see posts from Ceph and Seth though...

L7D2

Not too easy considering last night's workout. 24:55 - 12:00 = 12:55 I need every second of the 3 minute rest periods. I think I will be on level 7 for awhile. I cannot wait until tomorrow (rest day).

clean, clean, clean

Tonight I tried very hard to master 'the hang clean'. I started with just the bar and observed (i tookvideo of myself) my form was horrible because I could throw the bar around and strength would take over. So I piled on the weight forcing myself to shrug, pull, and get under the weight in an explosive, dyanmic movement. What a difference. I did this for 30 minutes (sets of 3 to 5) with weight heavy enough that I couldn't muscle around, but not too much to do 3 times in a row (between 95 and 115 lbs). My traps and legs are very sore. Then I did 3 sets of 8 bent over barbell rows and finished with various core exercises.

L7D1

14 rounds.
3X8 bench press
3x10 bench dips
too tired for anything else.

Early Morning Run + Dog Walk - Seth

Got up at 5 and had a nice, quick-paced run. Not sure how far I went because I've never bothered to drive the route. I really enjoy running when the neighborhood is still asleep and today, being the second cool morning we have had in a row, made it even nicer.

I followed that by awaking Murphy (our basset) and giving him a morning jaunt. He only really walks in between mailboxes at which he stops to sniff;I drug him a bit so he would get some exercise. He could use to lose a little weight.

Seth

SimpleFit: L7D1 - Seth

19 rounds + 3 pull-ups
3 sets of jump roping (100+100+200) alternated with rear dips (15x3)
3 sets of static back extensions (on stomach holding hands and feet up) alternated with calf raises (3x20 for each leg)
3 sets of 15 sits ups (the ones where you bring your legs and your torso up...what are those called?)

I was very surprised at the Simplefit part of my workout since I haven't worked out since before August 20th.

Seth

BuxtonFit

Using Google Groups to share our workouts was never very convenient, so during my workout today (my first in several weeks) I thought a blog might be a more natural, fun and easy forum in which to share our progress. I recommend putting the subject of your post (i.e. your workout and name, to make scanning easy) as the topic of your post (SimpleFit, L2D1 for Seth or CrossFit, etc or a summary of random stuff you might have done) then putting the results in the body of the post.

I plan on getting back on my workouts and like working out in the winter more anyway.

Seth