Wod

[mtwarden]

Well it's warming up; our high today -10, better than the last couple of days but still not excited about hiking in it- maybe tomorrow

4 miles (~1500') on the dreadmill

might be common knowledge, but this calculator lets you estimate elevation gained by entering in the % grade and distance

https://fitfortrips.com/calculate-elevation-gain-on-a-treadmill-hiking-workout/

 

[AK Troutbum]

Well it's warming up; our high today -10, better than the last couple of days but still not excited about hiking in it- maybe tomorrow

4 miles (~1500') on the dreadmill

might be common knowledge, but this calculator lets you estimate elevation gained by entering in the % grade and distance

https://fitfortrips.com/calculate-elevation-gain-on-a-treadmill-hiking-workout/

My brother sent me this yesterday morning. Too damn cold for this fair weather kid!

Sent from my iPhone using Tapatalk

 

[mtwarden]

The good news is we’ve had enough cold we’ll get some pine beetle larvae mortality. But yeah, I’ll takes 20’s (above) any day

 

[Cant hit em]

Running Interval
5 min slow jog
8x 1 min 5k pace 1 min walk
2 min slow jog


Sent from my iPhone using Tapatalk Pro

 

[sargent]

Strength train this morning.
Squats - warmup, 3x5 work sets
Bench- warmup, 3x5 work sets
Deadlift- warmup, 1x5 work set

2 chilly (4 degrees) miles with a 30# pack.

 

[Squirrel Master]

Not horribly cold here, it's mid 20's. But we have some ice accumulation on the roads so it's slick. I got in 3 miles on the treadmill, one jogging slowly at 5 mph and two walking at 3.5 on a 6 degree incline. Still stretching a lot and my back is about well I think. Just not gonna rush it!! Since I haven't been working out quite as hard, I've cut back on my calories by about 300 per day. So far so good.

 

[state637]

Strength
Build to today’s 1-RM Tempo Front Squat @ 32X1
Followed by…
One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

Conditioning
12 Min AMRAP
12 Front Rack DB Front Squats
9 T2B
6 DB Push Press

 

[sjwfarms]

3 miles yesterday

Took a few days off to chase ducks that showed up for the first time in numbers this year. Everything now locked up and that game is over....10 degrees with 6 inches and counting of snow will shut things down for a few days below the Mason/Dixon. Hopefully the gym will find a way to open but doubtful.

 

[InkedElkSlayer]

Little stiff from the DB Deads yesterday. Today I was getting tired by the end of my f-cking warm ups. 6 weeks back on steady weights since hunting season. It’s a slow journey.

Pull Up Ladder to 7
4 warm up sets
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/50/55/60 x 12
Push Up- x 20
Sternum Pull Up- x 7

2 sets of 5 Plyos. Plyo push ups/power curls

Bench- singles from 195 to 245 straight to a drop set
Bench- 205/185 x 5/5
Preacher- 65 x 10

3 sets
Alternating DB Incline Bench- 65s x 12
Preacher- 65 x 10

Pull Up Ladder to 7… 15 TRX Push Ups… 17 more Pull Ups to get my 101

Finished with 10min on the treadmill

 

[mtwarden]

Well I thought today I'd be able to hit the trails- umm no!

4 miles (1500') on the dreadedmill; Tiny Elvis is going bonkers- going to have to go tomorrow no matter what

strength trained after

deadlifts 5/3/1+/amrap
squats 5/3/1+/amraps
pullups 25-25-20
core

Pro Tip do your strength training first, then your aerobic workout!

 

[blkqi]

pivot week, day 1:
squat 1/3 @ 8 RPE
press 6/6/6 @ 6/7/8 RPE
sldl 8/8/8 @ 6/7/8 RPE
goblet squats 3x16
superset 3x tri pull downs / bi curls

was able to squeeze in 4 mile hike with the dogs yesterday.

 

[sjwfarms]

upper body:
warmup 3x15 chest and shoulder flies
BB Bench 4x10 45/135/185/215
Pull up ladder to 5
Hammer pulldowns 3x10 90/140/180
Seated DB military 3x10 50/60/70
Hammer decline 3x10 180/230/270
cable rows 3x10 120/140/160
cable overhead tris 3x10 75
45 degree DB curls 3x10 30/35/35
dips 1x15

Fortunately gym opened with shortened hours. NY's resolution folks were absent so was a good workout.

 

[sahunter06]

Push no rest
Incline db press 15/10/8/17 70/80/80/60
Flat barrel db press 20/16/13 50/65/65
Front delt raises 20/16/12
Close grip press 17/14/9/8 135/165/185/185
Pushdowns 20/17/15/13
Hammers 16/13/12 35/40/45s
Hanging db curls 18/13/10 20/25/25s

 

[state637]

Conditioning
Against a 5-minute running clock…
Row 25 Cals
Run 400m (shuttle run inside)
Max Reps of Burpee Box Jump-Overs in remaining time

Rest 2 minutes, and repeat for a total of FIVE (5) sets – 35 minutes of total workout time.

 

[Squirrel Master]

Still a little icy here...so 2 miles on the treadmill. One jogging at 5 mph then one walking briskly at 4. A little bodyweight excercise, and 2 very light sets of BB squats. Then of course more stretching. Back is feeling about normal again, just being cautious for a week or two longer.

 

[sargent]

2 miles today.

 

[TripleJ]

My workout yesterday was cutting up and piling downed trees and limbs on my property, as well as hauling more firewood up to the house. We don't have the super cold temps that some of you guys have, but we had a heck of a freezing rain/ice storm this last weekend and it's a mess. Temps in the 20's, the gym in town is closed because of no power, we don't have power at home, and it will probably be that way for at least a week. Glad we have a wood stove and a generator!

 

[sjwfarms]

2 miles in the snow with 25# and a couple of black dogs

 

[sahunter06]

Pull
T bar pulldown 20/13/10/16
Lawn mower pull 18/15/13
Monster db row 13/11/10
Stiff leg rev hyper 20/18/15/15
Rear delt cable fly 20/17/15/12

Treadmill 2.6 15 deg 15 min
Working with new hire had to take off.

 

[mtwarden]

well they mucked the forecast up; was supposed to get to 17 degrees, our high was 2- sorry that's not even in the ballpark

anywho- went anyways, Tiny Elvis was pretty damned excited- 4 miles 700'