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Post by rjoxiv on Oct 14, 2012 20:21:40 GMT -5
Did The Cardinal Killer today, so I thought we'd do a dpc challenge to start the week. Saw something similar on a website...made a few tweaks.
I am thinking traditional legs and abs work Tue & Thur this week. M,W,F old school dpc's. Will have to think of somehting special for Sat.
For time
50x Double-unders (Double Jump ropes)
10x Burpees
40x Double-unders
20x sit-ups
30x Double-unders
30x Spiderman Pushups
20x Double-unders
40x Squats
10x Double-unders
50x Pull-ups *Any grip you'd like.
Bonus: 2 mile fun run...Alternate jog/sprint every 400 meters.
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Post by CAG04 on Oct 14, 2012 22:13:26 GMT -5
This could be the perfect DPC. That would be 150 double jumps total, then 50 pull ups. 30 spiderman push ups in between....this is an awesome test. I love it. Hope I can finish.
Just disappointed I didn't see my favorite word......
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Post by rjoxiv on Oct 15, 2012 20:05:49 GMT -5
13:34. Halfway thru I thought...I will do 2 rds. That thought dissipated after pullups number 30. I'm sure the gates bros will do two tho  |
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Post by gater on Oct 15, 2012 20:33:38 GMT -5
Man I did not see this on till now!!! I will need to do this one tomorrow.
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Post by rjoxiv on Oct 16, 2012 7:28:48 GMT -5
Well...flipping thru the channels with the wife last night we see the Crossfit games on. Unreal how good of shape these guys are in. As some 34 year old is jerkin 210 lbs 15 times in about 30 seconds, the wife says "that guy is a MACHINE!" With that, I promptly changed the channel and got 6hrs sleep and headed for the gym!! Here's what I did this morning. i know it was legs and abs, but, i figured what the heck. 4 rds with little or no rest in between moves squats (205) 10x straight leg dead lifts (90lb bar) 15x 30 crunches on stability ball dumbell curls (30,30,35, 40) 10x bench (185) 8,7,7,6 reps hanging toes to bar (from pullup bar, crunch up bringing toes to the bar) 10 reps Then, I quietly whispered, "who's a MACHINE?" |
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Post by CAG04 on Oct 16, 2012 13:22:44 GMT -5
I jerk about 210 lbs.....takes me a bit longer to finish up tho!
Sorry I could not stop myself. I saw that on tv last night too. Those guys were in really good shape. Impressive stuff. If crossfit wasn't so freaking expensive ($120 a month) I would look into it.
Anyways I gotta get the whipper in tonight missed the last 2 days.
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Post by gater on Oct 16, 2012 17:15:32 GMT -5
LOL too funny CAG. Glad you responded before me. Whipper tonight for me too.
Of course RJO is a machine...we have been saying that for awhile.
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Post by CAG04 on Oct 16, 2012 19:52:16 GMT -5
I had to change things up a little tonight. After watching crossfit(thanks RJO) other than feeling totally soft, I really like the way crossfit sticks to 3-5 exercises per workout. So I did "DPC BGJames" tonight. You guys should try this one it's pretty good.
25 min on the clock. As many rounds as possible......
300 jump rope
10 pullups
25 pushups
(I finished 6 rounds, and got many crooked looks from the fellas at the new gym)
Bonus
Three sets of 15 on the crunch machine at 135 lbs
Two sets of 15 on the decline bench situps
10 min speed interval training on the stairs (rough)
No way I was finishing the RJO DPC's tonight. I am doing the whipper tomorrow.....no exceptions. Give this one a try tho fellas, it is really good.
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Post by gater on Oct 16, 2012 21:59:28 GMT -5
I did the original Gater leg workout tonight.
3 sets Leg press 230lbs 12 (positive and negative)
3 sets Leg extension 12 reps no idea weight focused on controlling the weight
3 sets leg curl 12 reps same deal
3 sets calf raises
30 minutes rolling stairs Fat Burner level 12. Fire hose required to clean that bad boy up after!!!
Nice work boys. I want to try the 20ft rope climb and then sled push that was on crossfit games. Or at least see RJO tear that one up!
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Post by CAG04 on Oct 17, 2012 15:33:15 GMT -5
I don't see RJO as the "sled hitting" type. I see him as more of an avoid contact type of player.
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Post by rjoxiv on Oct 17, 2012 19:42:22 GMT -5
U know it! I did that 25 minute dpc. Very good! I agree wig the 3-5 moves. I like it. Did 6 rds.
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Post by CAG04 on Oct 17, 2012 20:42:01 GMT -5
I did a cardio night tonight. Forgot my rope for the whipper. I did some intervals on the mill then went about 80% on the stairs for 8 min then some more running. Needed some straight cardio. And I was talking to the guy who owns my gym. He asked me why I'm always wearing IU clothes. I told him got my degree from IU and thats my team. Turns out its andre Hudson. He played at Michigan state and won a national championship in 2000. Great guy and he's a monster of fitness. He also seemed very impressed when mentioned i was the original ancillia Killa from the villa.
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Post by rjoxiv on Oct 18, 2012 5:38:00 GMT -5
That is hilarious. I know he heard of the killa from the villa.
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Post by gater on Oct 18, 2012 14:58:45 GMT -5
Cardio today
Time to first mile 6:51
Time to second mile 15:42
Time to third mile 23:30
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Post by CAG04 on Oct 18, 2012 20:24:34 GMT -5
Man BGJames is killin it right now. Nice work
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