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Older, Brokener and Stubborner, one Greek forges ahead

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Wed Oct 02, 2013 4:49 pm

10/02/13 - The roof is on fire

Well more like my quads, the roof wa$ actually ju$t removed.

Road bike, 40.90 miles, 2:06, 19.48mph avg, 521' elev gain
Basically flat to Morgan Hill and back.
Blasted headwinds kept me from hitting 20mph avg.
211watts average for 2hrs..meh.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Wed Oct 02, 2013 7:54 pm

GreekPT wrote::: cough ::  Operator Error  :: cough ::

:)
I prefer to think the grass in Louisiana is tougher than Cali grass (the kind you mow).
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Brahma Bill on Wed Oct 02, 2013 8:22 pm

My Dad put me on that thing when I was a little kid. I think it was to keep me busy while he cut the grass.
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sun Oct 06, 2013 6:04 pm

10/05/13 - Just like Levi...

only SLOWER.

Road bike, 102.3 miles, 6:26, 15.90mph avg, 8,630' elev gain.
Yesterday I did this with a buddy...and about 7,500 people:
[You must be registered and logged in to see this link.]

Twas a perfectly perfect day weatherwise, body energy wise, everything.  The climbs were quite insane, like extended sections of 15-18%.  But we killed it.  :)


Last edited by GreekPT on Sun Oct 06, 2013 6:08 pm; edited 1 time in total

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sun Oct 06, 2013 6:07 pm

10/06/13 - And THEN...

All this vest talk got me motivated:

4 pullups
8 pushups
12 bodyweight squats

+14lb vest

25 sets in 28:27 (100 pullups/200 pushups/300squats)
I did the first 15 sets in 14:57, took a 3 minute break then the rest in 10:27 :D :D

Now it's time to wine taste and eat fresh oysters!!

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Sun Oct 06, 2013 10:38 pm

I'm impressed! Very good work with the vest~ not to mention the levi thing :nod: 
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Sun Oct 06, 2013 11:53 pm

Ditto! :up:
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Rastaman on Mon Oct 07, 2013 4:34 am

100 Pullups/200 Pushups/300 Squats sub 30 mins is a solid workout... +14lb is :twisted:
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Thu Oct 10, 2013 1:20 pm

10/09/13 - Power hour

20:00 Spin bike warm up, lots of stretching, joint mobility and db presses w/light db's.

Superset #1:
5 pullups
15 BW squats
3 HeSPU's
12 med ball slams w/30lb ball
15 sets

1st 5 sets - 9:30 (took 2:30 break)
2nd 5 sets - 9:31 (took 2:20 break)
3rd 5 sets - 10:04 (34:04 total)
8:00 break while I puked out all 3 of my lungs....

Superset #2, added the 14lb vest:
4 pullups
12 BW squats
12 single release pushups
12 med ball slams, 30lbs
10 sets nonstop + 3;00 static plank after last set
26:18

When "we" do med ball slams, we lift that fawker over our heads and slam it down like we want to break it in two, right?? There were a couple men nearby me the whole time....working out (???) doing a few tricep machine reps and yanking on some little piece of elastic tubing. One guy lifts the med ball to about face height and pretty much just lets go of it..does that 3x and stops. After a set of HeSPU's I tell him to slam that thing like he's pissed of at it! He makes 2 more valiant efforts, this time getting the ball to about forehead-height and proceeds to try and engage me in conversation......uh, Not.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Brahma Bill on Thu Oct 10, 2013 2:06 pm

I figure if all the dogs in 2 block radius aren't barking, then I'm not slamming it hard enough. :facepalm:  
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Thu Oct 10, 2013 2:38 pm

You're not slamming hard enough if the downstairs neighbors aren't complaining. And there's no downstairs!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Thu Oct 10, 2013 3:56 pm

Right. You gotta slam that thing so hard that Rastaman and FBD get a bump on their heads. Or... I guess on the bottoms of their feet... :scratch:
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by amit_shah25 on Thu Oct 10, 2013 5:57 pm

Yea, I tried to slam the ball once, the gymn guy got worried I will break the ball .. I never did med. ball slams ever again. Just sledgehammer :mrgreen: 

I am not even gonna mention - killer workouts as usual !!!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Thu Oct 10, 2013 8:10 pm

amit_shah25 wrote:Yea, I tried to slam the ball once, the gymn guy got worried I will break the ball .. I never did med. ball slams ever again. Just sledgehammer :mrgreen: 

I am not even gonna mention
- killer workouts as usual !!!
But, you did XD 
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sat Oct 12, 2013 3:05 am

10/11/13 - It is OVER, Johnny

Road bike, ~28 miles, 1:38, 17.15mph avg, ~700' elev gain. No Garmin.

Then hit gym...Superset #1:
4 HeSPU's
6 pullups
2:00 static plank
12 alt. plyo ball back extensions
12 BW squats
10 sets nonstop in 45:05

Few minutes rest before Superset #2:
8 dips
4 hand release pullups - go up explosively and release hands from bar at top of pullups, albeit just for a moment
10 sets nonstop, not timed.

Then 15:00 sauna, then about 5:00 of walking around the pool doing stomach vacuums.

Sooooo....today was the very last day, ever, for Composite Software Inc, the place I hung my hat for 6+ years. We were acquired a couple months ago by Cisco Systems and we'll all be working at their San Jose HQ...well...for a while...

Many of us, myself included are kinda bummed that we didn't really 'succeed' i.e. go public. But it turns out our rockin 'data virtualization' software will live on to breathe another day.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Sat Oct 12, 2013 8:51 am

Good ...no, great work as always, Phil!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sat Oct 12, 2013 8:12 pm

10/12/13 - 6K to start the day

Road bike, 54.26 miles, 3:36, 15.07mph avg, 6,011' elev gain.
Hwy 9, thru Big Basin State Park, back up the back side of Hwy 9.
I sorta screwed the pooch with that ride yesterday eve, today was with the fast Israelis...and it hurt.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by amit_shah25 on Sun Oct 13, 2013 9:49 am

So u moving to san jose ? Mergers and acquisitions are sometimes very painful. My experience of last acquisition was very "interesting" ! Learnt LOT of people skills, corporate skills etc. Had to deal with lot of angry colleagues who didn't like the acquisition !

All your bike rides make me jealous ! Very jealous !!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Wed Oct 16, 2013 8:29 pm

Sounds about right Amit! I live in San Jose so my commute is a bit shorter but once I get close to "work," it is simply a mass cluster of sardines...rats scurrying about, on too of each other...tres messed up.

10/19/14 - Humpin a Three

Road bike, 32.24miles, 2:16, 14.22mph avg, 3,145' elev gain.
Nice hump day midday ride around the reservoir. 54 mins out, 56 mins back...max effort both ways.

Saw a dude out there riding a Cervelo too..chatted him up and surprise...he's another one of the 60K or so coworkers I now have!

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Wed Oct 16, 2013 8:31 pm

Wow! You guys could start your own town!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sun Oct 20, 2013 7:03 pm

Mike they have like $43 - BBBillion in the bank, they can start their own nation...

10/19/13 - We don't need no stinkin Warmup

Road bike, 78.22 miles, 5:12, 15.03mph avg, 8,560' elev gain.
This was the "last big road ride" of the season, more or less, cuz the seasons are supposedly turning..though it was >80 degrees. The whole route was 100 miles and 10,000' climbing but I had to cut it a wee bit short.
Moody/Page Mill Rd
Pescadero Rd
Stage Rd
Tunitas Creek
Kings Mountain

5 major climbs and I did Tunitas, the longest, in 38:30. 3 weeks ago I did it while wayyy fresher (only 1 short climb under my belt) in 38:10. Hit a PR of 295 watts for 20:00...that's almost reaching semi-respectable territory! But fawwwwk me, right out of the gate, I was seeing 350 watts, two freaking minutes into the ride. It was one vicious day in the saddle.

And on a canine note, right after the ride we took the pooch to the local creek for the first time and he flippin LOVES the water, something that most pitties do not. :D

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Mon Oct 21, 2013 5:39 pm

10/20/13 - Dog tired

5ish mile hike/jog with the mutt. ~1:20 moving time, 795' elev gain, only about 1.5 or so miles actually jogged.  1 loop at Quicksilver Park, where we mtn bike under the full moon.  The dog was wiped out!

10/21/13 - Is that a banana in your pocket?

Spin bike, 1hr with 35:00 of increasing resistance intervals - 40secs on/20secs EZ
then  Supersets:
5 hand release pullups
10 hand release pushups
15 med ball slams - 30lb ball
20 BW squats
10 sets in 21:31

Finished with 3x5 dead hang to L-sit pullups w/typewriter on last rep.
Fueled by coffee and 1 banana.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Mon Oct 21, 2013 11:10 pm

Gettin some 'splosiveness going with the hand release pulls!
Good work Greekone!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by amit_shah25 on Tue Oct 22, 2013 4:08 pm

GreekPT wrote:Road bike, 78.22 miles, 5:12, 15.03mph avg, 8,560' elev gain.
Yea, thanks for rubbing it on our face here :mrgreen: 

Was it a race, group ride or something ? That is a nasty attack right off the bat !
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Thu Oct 24, 2013 2:16 am

10/23/13 - That's blowin it, dude

Spin bike, 1:45, with low rpm/high wattage climbing intervals:
5x5:00 with 2:00 EZ tension/very high rpm spinning between intervals
5x6:00 with 2:00 seated/1:00 standing major tension/2:00 seated/1:00 standing

Then Dave's 5:00 hand release pushup challenge - 83.  Rested in up-pushup position as I think was discussed....and I'll admit a few of those morphed into a slight downward dog position

THEN Supersets:
4 hand release pullups
8 various hand position pushups
12 angry med ball slams w/30lb ball
16 BW squats
30 sets in 58:24
Did the first 15 in 27:45, rested 2:15 and second 15 done in 28:24
Most of the pullups sets for the 2nd 15 started with 1 or 2 reps of clapping pullups.
120 pullups. 323 pushups. 360 ball slams. 480 BW squats.

Rough ass week at work, so that there Blew off a bit o'steam.  :D :D

AMIT - just another freakin Saturday ride with the crazy Israelis..."nice and easy" at the fastest guy, Guy, always puts it when he sends out the route email.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Thu Oct 24, 2013 11:43 am

I can't relater to your biking stuff but I can relate to your super sets!
You are killing them!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by amit_shah25 on Thu Oct 24, 2013 11:49 am

That is about 3 hours of workout. When you could have finished a couple of buckets of chips and pop-corns watching a chick-flick and an intense action movie :mrgreen: 

On a serious note, that is a brutal workout.
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Thu Oct 24, 2013 2:36 pm

Yeah I could puke just watching a workout like that!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Thu Oct 24, 2013 6:52 pm

itlives wrote:I can't relater to your biking stuff but I can relate to your super sets!
You are killing them!
My legs & tri's were already heaps of quivering jello before I even started the
Circuits of Hell.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sat Oct 26, 2013 7:50 pm

10/26/13 - too few too far

Road bike, 81.56 miles, 5:10, 15.79mph avg, 7,573' elev gain.
A near replica to last weeks ride:
Hwy 9
Pescadero
Stage
Tunitas - 38:10, shaved 20 seconds and got spanked on it by a GIRL.

Man this 1x/week riding just isn't cutting it, but qtr end is over so I can breathe again for a little while.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sun Nov 03, 2013 4:55 pm

10/28/13 - 5 dolla workout

Spin bike, 45:00 w/30:00 climbing intervals, various duration
Supersets:
6 pullups
4 ring dips
4 TGU's w/8kg kb
20 med ball slalms w/20lb ball
6 sets nonstop

1st workout at the big bad Cisco gym. The place is huuuuge and pretty well equipped, but no heavy med balls and I gotta pay either $5 per workout or $20/month.

10/29/13 - a lil more

Spin bike, 1hr, very high rpm intervals. Work is insane, no time for more stuff.

10/31/13 - same as above

Spin bike, 1hr, increasing intensity and length climbing intervals

11/02/13 - From last to not

Road bike, 74.51 miles, 4:46, 15.63mph avg, 7,221' elev gain
Foothill
Arastradero
Kings Mtn (30:22)
Lobitos
84
W. Alpine (42:08)

Well the young bucks weren't on this ride, but I wasn't bringing up the rear either! Maybe it was the new whiz bang, carbon fiber soled shoes, new pedals or the new helmet. Still a fatt phukk but at least I can see a glimmer of climbing fitness coming back.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Mon Nov 04, 2013 4:39 pm

11/03/13 - Fall back jack

Run w/dog, 4 miles, 33:30, 8:22/mi pace. Ugg, running is hard.

11/04/13 - Twofer

Spin bike, 1:10 - one hour straight of about 80% HR (155ish) and 92-96rpm contstant/slightly increasing tension.

Then Supersets:
5 pullups (1st two reps of each set were clapping p/u's)
10 dips
15 Vups or hip thrusters
12 Supermans w/2sec hold
12 sets nonstop in 24:41
Then 3xLRLR typewriter pullups
Ran out of dang time.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Fri Nov 08, 2013 5:23 pm

11/06/13 - INVESTigating my options

Road bike, 15.2 miles, 50:00, 18mph avg, 680' elev gain.
Rode to Fidelity Investments to reactivate my account, which has sat dormant since 2008.  And I figured out today, 11/08 that I freakin lost my drivers license somewhere along that bike ride home!!

11/07/13 - dammm No Slam

Treadmill run/warmup 1 mile w/pushups, joint mobility, etc every quarter mile.
Supersets:
5 pullups
10 hand release pushups
15 BW squats
15 alt plyo ball back extensions
15 med ball slams w/25lb ball...nay, make that Vups and thrusters.
10 sets nonstop in 22:02
5:00 rest
5 pullups
10 dips
10 kb swings w/24kg kb
10 mason twists w/8kg kb (L+R=1)
5 sets nonstop not timed.
Lots of foam rolling/stretching, and some kneeling ab wheel rollouts.

Soooo 2 coworkers were to join me at the Cisco gym in the morning for the Supersets....0 showed up, but they had great excuses!
Then, I start my first set of slams and the ASSFACE gym employee dewwwwche, impersonating a personal trainer,  informs me I can't do ball slams up on the 2nd floor cuz, well who gives a $hit why, he says I can't.  And that room is the "crossfitesque" room all set up for those type of activities.  No, I'm not bitter.  :)

Even though I haven't been running and weigh a ton, I will be doing the MURPH on Monday, Veteran's Day....and YOU should TOO!!!


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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Sat Nov 09, 2013 1:41 am

Well maybe I will!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sat Nov 09, 2013 3:08 pm

11/08/13 - Gridlock Grinder

Treadmill run, 3 miles, 24:00, 8:57/mi-->7:00/mi
Superset 1:
4 pullups
8 pushups
12 BW squats
24 battle rope "swings"
10 sets nonstop 22:20
5:00 rest
Superset 2:
3 pullups
8 pushups
12 BW squats
24 crab walks/1 legger Vups w/opposite hand to toe touch
10 sets nonstop - 14:40
All that ^^^ noise with the 14lb vest on. :D

So I was driving out of town and like a MORON, decided to try and leave on a holiday weekend FRIDAY at 3pm. Wrong! So after 10 miles of agony, I found a Starbux and a 24hr Supersport, got my caffeine on, did more work and worked out out til the traffic died down.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Rastaman on Sat Nov 09, 2013 6:19 pm

Great way to beat the peak hour traffic, thank god for caffeine.

You've got some beastly conditioning going on there mate!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sun Nov 10, 2013 1:52 am

Thanks for checkin in Mate!

11/09/13 - A mother's love

Road bike 90 miles in honor of what would have been my Mom's 90th birthday today. She was the best.

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by ccheatum on Sun Nov 10, 2013 10:11 pm

Greek! You continue to amaze me. Your workouts are insane! I have a graduate student in my research group who is preparing for an ironman… made me think of you.

Fitting tribute to mom. Keep up the good work!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Tue Nov 12, 2013 4:28 am

Hola Chris, long time no hear..which IM is your student doing??

11/11/13 - All gave some, Some gave All.

It's Veterans Day so that means it was Murph Day. Did it at the Cisco gym with a young buck, Mr Crossfitter, co-worker:

For time:
1 mile run (we were on treadmills)
100 pullups
200 pushups
300 squats
1 mile run

A fairly pathetic just sub 45:00.

Oh yeah, I am day 8ish - No Processed Sugar - even trying to cut down on the amount of berries I eat in my breakfast oatmeal cuz sugar is sugar is sugar. I EVEN went into Sprouts ( where they have the killer maltballs at $3.99lb!!!!) and did not buy any!

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Tue Nov 12, 2013 2:28 pm

No murph for me today, sadly. :no:
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Wed Nov 13, 2013 11:06 pm

Very sad, but there is always Tomorrow!

11/13/13 - Summer's calling

Spin bike, 1:10, with high rpm intervals:
10:00 of 20secs on/10secs ez
10:00 of 30secs on/15 secs ez
30:00 of 60secs on/30 secs ez

Done and done, legs still jacked from Saturday + the Murph.

It was mid 70's today and I had to actually work....on my work from home..play day. :(

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by ccheatum on Thu Nov 14, 2013 12:11 am

GreekPT wrote:Very sad, but there is always Tomorrow!

11/13/13 - Summer's calling

Spin bike, 1:10, with high rpm intervals:
10:00 of 20secs on/10secs ez
10:00 of 30secs on/15 secs ez
30:00 of 60secs on/30 secs ez

Done and done, legs still jacked from Saturday + the Murph.

It was mid 70's today and I had to actually work....on my work from home..play day.  :(
I woke up this morning and the temperature was 13°F and the windchill was close to 0°F. There is no complaining allowed from anyone living where the temperature was in the 70's today no matter how you spent the day!!
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by amit_shah25 on Thu Nov 14, 2013 7:08 am

GreekPT wrote:It was mid 70's today
Yea yea ... Sure sure. Screw you too pal :mrgreen: :mrgreen:  The water puddles along road side were solid ice when I ran to work. 28F with windchill and all, feels like 20F and it is not even thanks giving yet ! On the run back home, my eyes hurt from all that cold wind in the eyes :wth: 
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Thu Nov 14, 2013 12:27 pm

Ohhh noooo...we have a cold front coming in from Alaska...

Saturday will be a low of 41 and a high of 60!!

= ))

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Fri Nov 15, 2013 10:09 pm

Rub it in, rub it in!
Probably clear blue skies, too :jealous: 
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sat Nov 16, 2013 3:59 pm

11/15/13 - Friday triday hellday

Warmup: joint mobility, treadmill run 1 mile w/some skipping, high knees, etc.

10 Sets of HELL:
10 dips
10 burpees
10 BW squats
10 pushups
5 pullups
Nonstop - 21:04
I managed sub 2:00/set (with brief rest periods included) til about set 7 or 8, had to pause for a sec on the last set of pushups, and that pushed me over the 21:00 mark.

1x10 L sit, tri-burpees

Man, burpees suck!

(oh yeah, the 25yr old Crossfit stud who did the Murph with me, I introduced him to 10 SOH and he tried it on his own. He got thru 7 sets before QUITTING, like a girl.....I mean, don't look Barb or Rikke or Mia or umm someone's sister....!!!! like a wussie!!!!)

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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by Dave on Sat Nov 16, 2013 4:03 pm

Your muscular endurance is the stuff of legends Phil. :up:
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by amit_shah25 on Sat Nov 16, 2013 6:39 pm

GreekPT wrote:Man, burpees suck!
AFFIRMATIVE !!

To be honest, 7 sets is not too bad. Ofcourse the whole crossfitter thing warrants for no other workout being hardcore enough, but .. :razz: 
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by itlives on Sat Nov 16, 2013 7:37 pm

Dave wrote:Your muscular endurance is the stuff of legends Phil.  :up:
:yeahthat: X 2 !
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Re: Older, Brokener and Stubborner, one Greek forges ahead

Post by GreekPT on Sat Nov 16, 2013 8:48 pm

11/16/13 - Suffer Dawg

Road bike, 46.23 miles, 2:31, 18.39mph avg, 2,340' elev gain.
Late start so went pretty much balls out the whole way.
Headwinds and rollers and headwinds, oh my!!
Added a couple ~500' climbs at the end.
Averaged 224 watts for the entire 2.5hrs, that's a big PR.

A very small part of me wants to devote the YEARS it would take to get flexible enough to do overhead squats so I could go show the crossfitters what's up, but then reality sets in and I just go do SOH and ride my bike instead. :)

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