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Post by CAG04 on Sept 13, 2012 12:35:32 GMT -5
That's good RJO cause I took the day off for both of us then. Not tonight though....H.I.T #1 tonight baby. Gonna be rough......HATE it but I LOVE it!
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Post by rjoxiv on Sept 13, 2012 16:19:07 GMT -5
Rough it was! I did it in morning..before it was light, so subbed 20 burpees for Sprints so my times may be fast.
Rd 1 9:10
Rd 2 9:18
Rd 3. 9: 55
That's a ballbuster. Love it...ain't driving the bus on this one tho! I was smarter about not blowing my load on rd 1. myu
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Post by gater on Sept 13, 2012 17:31:23 GMT -5
No rope and no chin-up bar. I may do old man's revenge again today.
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Post by rjoxiv on Sept 13, 2012 17:59:39 GMT -5
Oh yea..took about 5 min break bqetween 2 and 3 cause of baby..sovthat made life easier.
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Post by gater on Sept 13, 2012 19:14:23 GMT -5
Struggled to get a work out in without all the equipment. I ended up ditching the gym workout and put in 5K in hilly Atlanta. Average pace 9:05
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Post by CAG04 on Sept 13, 2012 19:42:47 GMT -5
Put the treadmill on a .5 incline for the running leg.
Rd1. 6:28
Rd2. 6:13
Rd3. 6:41
I did not have my rope so I did 20 box jumps on a one and a half foot high box.
Bonus: 1000 meters on the rowing machine in 4:30.
Kicked my ass. So glad I did tho. Feel so much better after whipping some ass in the gym
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Post by CAG04 on Sept 13, 2012 19:51:57 GMT -5
That's good work Gater. DPC on a business trip=DPC warrior!
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Post by rjoxiv on Sept 13, 2012 21:31:52 GMT -5
great work fellas! Like the box jump addition. One more for the week!
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Post by CAG04 on Sept 14, 2012 12:28:21 GMT -5
tabata training tonight! Gonna b a sweaty mess again.
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Post by gater on Sept 15, 2012 11:38:20 GMT -5
Another 5K yesterday 25:35. Added 25 push-ups after each mile...paused the treadmill.
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Post by CAG04 on Sept 15, 2012 11:42:58 GMT -5
Got the DPC done with a workout buddie this morning. RJO aka turtle back came up to Lansing and kicked my tail in some tabata training. Then we got a Mini bonus round of pull ups. We change the line up a bit.
Military push ups
Curls 55lbs
Standard push ups
Curls
Box jumps
Sit ups
Box jumps
Sit ups
For four rounds
Then...The next four rds.
Standard push ups
Weighted squats
Diamond pushups
Squats
Speed rope
Rowing machine
Speed rope
Rowing machine
Great DPC. I would have completed about 75% of what I did today by myself. Good to have a DPC hall of famer working with ya.
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Post by gater on Sept 15, 2012 20:59:27 GMT -5
Nice!!!
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csaad
New Member
Posts: 18
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Post by csaad on Sept 16, 2012 17:37:28 GMT -5
i just did the dirty thirty in 10:29 im about to go run 2miles
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Post by rjoxiv on Sept 16, 2012 17:51:34 GMT -5
Wow! That is smokin. Nice to hear from csaad.
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Post by rjoxiv on Sept 16, 2012 17:54:27 GMT -5
Did 3 miles at an easy 915 pace. Followed with a set of knees to elbows, bicycles, and crunchy frogs...I will post tomorows dpc soon
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