Brent Nyitray
Fairlington Blade
Let the mutherfuker burn!
jnc4p
Kevin S. Willis
Michigoose
lmsinca
markinaustin
Arcanaut
novahockey
quarterback
ScottC
yellojktI started Crossfit a few weeks ago. Really liking it. It’s a team environment, which is a lot more fun that just going to a gym. It’s a bit intense, but we have all ages. There’s guy in my class in his 60s and some women who can’t be more than 110 soaking wet.
The “box” (the lingo for gym) that I go to is owned by a Marine. He tends to name his workouts. This one is named after a 1LT who was killed in Afghanistan. It’s strangly motivating. I find myself working harder, like it owe it to her. Here’s the workout:
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
“White”
5 Rounds of the following.
3 Rope Climbs
10 Toes to Bar
21 OH (overhead) Plate Walking Lunges (45/25) use a 45 or 25 pound plate, hold it above your head, and do lunges
Run 400m
LII — level 2, so not as hart as the “White”
5 Rounds
1 Rope Climb
7 Toes to Bar
21 OH Plate Walking Lunges (45/25)
Run 400m
LI
4 Rounds
3 Rope Pull to Standing
7 Knees to Wherever
21 OH Plate Walking Lunges (25/15)
Run 400m
Filed under: fun stuff |
All Things in Moderation 
I don’t do crossfit. I lift about 3x a week and run 4-5x.
In the spring, I always think about doing a fall marathon, but that always comes apart when it is july and I have to do an 18 mile run when it is 90 out.
I still plan to do either the MCM or Hartford this fall. I’ll probably do Hartford since I already did the National Marathon and had my fill of DC.
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I either run or lift, taking off 1 or 2 days per week. I have a hour lifting regimen, where I do 1/2 core and then either chest or shoulders/biceps. I run at most an hour and am up to 6 miles. I have no goal in mind other than to 1. Keep off the weight I lost and 2.) be able to eat more than I otherwise would.
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be able to eat more than I otherwise would
The only real reason I’ve ever found for doing marathons. When I did my last one (2006) I could put away 6,000 calories/day without blinking and it was lovely. . . the only bad part is having to remember to quit eating like that when you quit training. 🙂
Brent, I don’t know which is worse–the 18 miles in 90 degrees or a blowing snowstorm; that last marathon was in April and was the first one I’d actually trained for. I decided after that one to give them up, not because of the race itself but because the training just takes too many hours out of the weekend. I’m not training for anything right now, but if I were it would be a 10K.
NoVA, this workout sounds like a pretty killer one. Just reading it is making my arms sore. My workout for today will be sprinting between gates at DTW when I change planes on my way home from Woods Hole.
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Michi,
Time is an issue, also, attention span, I can’t really stay interested for more than an hour, otherwise I start avoiding doing it.
Though 6k calories does sound appealing.
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any more than an hour, unless you’re an elite athlete, is too much. work hard for that hour and you’re good to go.
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I can run for more than an hour if I’m outside, but other than that, meh. I don’t like lifting, so I tend to do strength training workouts as circuit training and get through it as fast as I can while listening to Bob Seger.
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Bob Seger makes me think of ALF … 80s kid here!
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“Brent, I don’t know which is worse–the 18 miles in 90 degrees or a blowing snowstorm;”
I prefer the snow, but spring races have their risks. The National Marathon is in mid-March, and it ended up being freakishly warm in DC that day (70 degrees). I had been training is freezing temps the the entire marathon and the heat killed me. I bonked hard around mile 20, while on training runs, I was doing 20+. The worst was the back stretch along the Anacostia, with no shade and a hot sun.
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I swim………………………………a lot.
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Oh I so envy you all. I will live vicariously through all your runnings, both in good and bad weather as I took up running back in the early 80’s to get back in shape after having my 3rd child. Then discovered I was born with a “few” defects and had to give it up. Please keep posting your stories of your wonderful outdoor activities.
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Jeez, you all make my humblebrag sound pathetic.
Here in Houston, I tend to run more slowly in the heat and have to force the hydration before starting. However, w/enough water in me, temp/humidity are not an issue as long as I don’t push to hard. It’s the cold that I can’t stand. Below 60, especially at night just sucks.
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My workout of choice is bicycling. I belong to to a club that does 20-30 mile rides on Wednesday nights and usually a 30-50 mile ride on the weekend. I’ll round that out with a couple of 10-15 mile rides on my own, only the bridge on my favorite route is closed for repairs for the next several months.
In addition to that I go to a no-frills gym 2-3 times a week where I will do 20-30 minutes on an elliptical followed by some light free weights. In three years of following this regimen I haven’t lost any weight but I have high hopes for this year.
My weaknesses are pasta and dairy. No amount of exercise can compensate for a plate of fettuccine al fredo.
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yumm, fettuccine al fredo… my ultimate favorite
and cycling… would love to take a long weekend ride… dang it all.
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What does the old guy do?
On a full week, uninterrupted by life, I do this:
MWSat:
Treadmill, 22 minutes, maintain pulse rate between 125-140 [about 4-4.1mph]
Leg press machine: 3 sets of 15 at 325#. Had worked up to 360# and then hurt my knee.
So I just maintain at 325#.
Hamstring machine 3 sets of 15 at 140#.
Fast bench press 3 sets of 30 at 65#. this is maintenance, not body building.
Leg raises. 3 sets of 15.
TTSun:
rowing machine 17 min.
abductor – adductor machine at its max., which is 225# I think, 3 sets of 15, each way, 6 sets total.
Quadricep machine 3 sets of 15 at 130#. I could do a lot more weight, but I worry about my knees.
tricep pulldowns 3 sets of 12 @ 120#.
Preacher curls 3 sets of 8 @ 50# or 52#, depending on which actual bar is available. Again, this is maintenance, not body building.
An exercise I can only describe. While holding myself up on parallel bars on my elbows, 15 leg raises crunching my stomach.
Friday is breakfast group but if I get time in the afternoon I swim.
Typically I only get 4 days, not 6, done.
Also, Rosanne and I walk about 1.6 mi. three nights a week.
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The old guys lace ’em up and play hockey
http://www.washingtonpost.com/national/health-science/despite-age-and-artificial-joints-these-hockey-players-hit-the-ice/2013/03/11/8efff8bc-7f80-11e2-8074-b26a871b165a_story.html
MIA – As soon as Lake Austin freezes over I’ll let you know.
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MIA,
That’s an impressive routine. The machines I have in common with you (and I don’t even recognize some of the machines you use) are at half those weights at 2 sets of 12. No wonder I am such a flabby girlie man.
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