HEY !!! if anyone out there has not dropped the yearly fee for the Journal..... This issue alone is worth the price !! I had to stop looking and reading to come over here and say to any new folks......GET THE JOURNAL. In fact, if there is anyone out there that cannot afford the price ....convince the coach of your need, and I will pay for it ( limited to two needy folks ) Thanks Lauren, Thanks Coach, Thanks, thanks, thanks,

WOW, this months issue of the Journal is great. It explains in detail all the moves that I needed help with in visualizing. Thanks so much! Its fantastic.

A nice easy WOD, well at the speed I did it antway. I did a steady 8:48.

Cool lawnmower.

Last weekend I put my daughter in the stroller and used my dusty GPS to measure 400M from the front of my house. My track goes down a hill and then back up again. Anyway, runs were all about 1:30 a piece. Total time 11:42.

8:53

12:25 - 400m track on hilly uneven ground, unanchored situps and back extensions

Back extensions for time don't agree with me. Again I have that sick "I wish I had stayed off that amusement park ride" feeling. Not the traditional Pukie WOD feeling, more a vertigo thing maybe? I think I'll be looking for good substitutes for speedy back extensions.

Getting old isn't much fun. Not only is Great America filled with fantastic rides I can't do anymore, even back extensions are making me sick.

Rutman-
If you ever have a room for rent let me know!
Robb

Wow! Rutman, that is a great gym. I like the plywood over the mats for OL's. You cabinets even give me ideas for my garage gym.

Brother Robb- The door is always open.

BYOFO (Bring Your Own Fish Oil)

RUTMAN

where did you get that glute-ham machine? I've been looking for a good one like that.

16:16

The time that will make everyone else feel good!

Rowed 400m instead of running at 1:47.8 - 1:147.7 - 1:53.6 pace mer 500m. Kept hearing Pukie knocking at the door.

Plenty of room for improvement!

dg- By far the best GHB I have ever used. Start up company ARMOR STRENGTH http://armorstrength.com/

These GHB's are in the NEW ASU weightroom voted BEST by Sports Illustrated.

My track is about 6.85 laps to the mile so instead of splitting hairs I just ran 2 laps (slightly over 400m) for each 400m run.

400m (1:55)
30 incline situps
30 good mornings with jumpstretch band
400m (2:15)
25 incline situps
25 good mornings
400m (3:02)
20 incline situps
20 good mornings

That was harder than I thought.

I am going to be deployed, and was wondering if there is a way to down load 7 months of workouts on my computer? thanks

12:22.4 substituted 500m C2 for 400m run

500m 1:41.4 31s 335.3w
500m 1:40.8 32s 341.6w
500m 1:40.0 34s 350.1w

141 hr avg / 159 hr max

Legs still somewhat fatigued from yesterday, but good session. Unfortunately, after the WOD I fell awkwardly out of a handstand and landed squarely on top my right shoulder. Hopefully it's just bruised. But right now it hurts like hell and it's tightened way up.

Ruttman--are they really $1225? Or is that just a misprint....wow!

glen

There may be better methods, but one that comes to mind is to select the month from the Workout Archives. Then when the page finishes loading, select "Add to Favorites" from your browser and "Make available offline". In this way you could save as many months of as you wish as long as you don't clear your browser cache. Alternately, you could use Adobe Acrobat or another pdf creation program to create a pdf file for your viewing pleasure.

steve

Nice gym Coach Rutman!

20:20 (finally remembered my watch)

I ran the 400m at a 7:30/mile pace but went slow on the glute-ham situps and back extensions.

Like Kelly I still got dizzy and a slight headach from doing these one after the other. Next time I'll do a different kind of situp.

19:49

Run 400m: 1:30, 1:30, 1:30
Situps: 30, 25, 20
Back Extensions: 10-10-10, 10-10-5, 10-10

My running keeps improving, but my recovery is still a sore spot. I bow to all of the sub 10min gods. Back extensions are always a problem for me, my lower back muscles cramp up pretty bad every time I do them. I broke up the sets today to try and prevent it and it helped a bit, but it took a lot of stretching and lying on a mat to feel somewhat normal after.

For time:
Run 400 meters
30 glut-ham sit-ups
30 back extensions
Run 400 meters
25 glut-ham sit-ups
25 back extensions
Run 400 meters
20 glut-ham sit-ups
20 back extensions
All 400m ~1:35
No breaks for sit-ups
Back-extensions, 1 break in both the 30 and 25 sets (similar to Kelly's Great America ride!)

Total time= 15:16
Ave HR= 137b/m

About 12:00
My 400meter runs were some where between 400 to 450 due to approx measuring, but I would rather go a little longer than shorter. It's also raining pretty hard here in Tucson today ( nice for us) Good work out.
John

12:52
Ran 2.5 mi for unit PT this afternoon, so rowed 400s instead.
Did 25# reverse hypers instead of back extensions, military situps.

10:54

Another suffer through 400 meters workout for me.

still 1 day behind ... no place to run, did 200 jump ropes instead
9:20

Subbed .35 mile aerodyne ride for the 400m sprints. Used abmat for situps. Time was 10:53.

13:34 Will be back up to the group on Monday. Did extensions using the ball.

10:28. One day behind.

Rowed 500m instead of running
1st 500 2:00
2nd 500 1:55
3rd 500 1:49

All situps and extensions done on swiss ball

Rowed (c2)500m instead of running. The workout took me 12.36. No broken sets

12:53. No breaks. I really hate running. 9:30 pace on the treadmill.

Getting faster at glute-ham sits, though!

700 Meter runs around local lake.
All sets complete but had to do good mornings versus back extensions.
Total time of 12:16.