Workout

[Irving]

Today's workout:

3 x 25 body weight lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 body weight squats

repeat twice, 2 minute rest between sets.

You know those days when you KNOW any workout you do will be weak? Well after two failed attempts at running tonight, I did a modified version of the what is posted above.

Drank half of a 24 oz beer. Felt like a lazy loser.
25 lunges (total)
8 burbees
30 second plank
25 squats
15 push-ups

20 lunges (total)
8 burpees
45 second plank
25 squats
15 push-ups

27 lunges (total)
8 burpees
60 second plank
25 squats
15 push-ups

Great work out, felt glad I did something instead of nothing.
Finished 24 oz beer.

Thanks for the inspiration. Keep up the non-gym work out routines.

[RonMexico]

Finally ran a 50 lbs ruck for 22 mile ruck and it took 5hr45mins; Not bad but a training partner did it in 3:57. He said the main reason for his stud performance is his 75k of rowing a week. So this week I am shooting for 25k or total rowing and I eventually will get to my goal of50 k a week to supplement my cardio.
Anyone out there row this much on a c2 machine?

[TheBelly]

I've never tried rowing. I know it can be a smoker, so I'm interested in getting going.

[JohnTRourke]

http://www.t-nation.com/free_online_...wing_ergometer

[02ducky]

Took about a week off of training, getting back to it this week.

Still on the higher reps, less weight.

[RonMexico]

Thanks for the good read on rowing, I will have to use some of his rowing exercises

[JohnTRourke]

Thanks for the good read on rowing, I will have to use some of his rowing exercises

no problemo
his blog is always worth reading, he's got some good stuff. I knew I had seen something on rowing from him and had to look back and find it for ya.

[def90]

Morning fast cardio question. So doing cardio in the AM, they say to do it an hour before you eat, how long is to long to go without eating? Say you wake up at 5, workout from 5:15-6:15, then wait an hour to eat, at what point does your body start burning the wrong stuff waiting on food?

When I was working with a trainer he said you should take in protein within an hour of any workout, the sooner the better. I would just do a small protein shake to tide you over if you are concerned about it, some also say chocolate milk is just as effective as half the protein shakes that are out on the market.

[hurley842002]

Somewhat off topic but not, anybody here go to Denver gym and fitness on 104th and Colorado? Getting ready to move off of 104th and need a gym I can squeeze in a workout between 2:45 and 4 on my way home from work. Curious if this place is any good.

[Tim K]

Finally ran a 50 lbs ruck for 22 mile ruck and it took 5hr45mins; Not bad but a training partner did it in 3:57. He said the main reason for his stud performance is his 75k of rowing a week. So this week I am shooting for 25k or total rowing and I eventually will get to my goal of50 k a week to supplement my cardio.
Anyone out there row this much on a c2 machine?

I ruck a lot, nearly always with 50-55#. Four hours to go 22 miles is stupid fast. It's so fast, I don't believe it. That's north of 5mph, and that's at least a trot if not a slow run. If he's running with a pack, he's going to blow up his knees. Tell him to stop! Seriously, take it from a broken down 47 year old, you want to take care of those knees.

Or maybe it just sounds fast because I'm old. If he's walking at that pace, he's an animal.

Your 3.8 mph performance for 22 is damn fine. Was that on the road or in the hills? The best I've ever managed was 3.5 mph for 20 miles in the woods.