tag:blogger.com,1999:blog-83173866906179911682012-02-16T02:06:31.777-08:00Christian Guevaranoreply@blogger.comBlogger41100tag:blogger.com,1999:blog-8317386690617991168.post-12685391589722277502012-01-17T21:12:00.000-08:002012-01-17T21:12:16.220-08:00Todays workout was called a "Slow Death."<br /><br /><br /><ol style="-webkit-text-size-adjust: none; list-style-image: none; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><li class="full-width" style="line-height: 19px; padding-left: 7px; text-indent: -7px;"><div class="paragraph_style_5" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: -7px; text-transform: none;"><span class="Apple-style-span" style="background-color: white; font-family: Times, 'Times New Roman', serif;"><span class="Bullet" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; text-decoration: none; text-transform: none;">-</span><span class="inline-block" style="display: inline-block; margin-bottom: 0.3em; vertical-align: baseline; width: 4px;"></span>100 pull-ups in as few sets as possible&nbsp;</span></div></li><li class="full-width" style="line-height: 19px; padding-left: 7px; text-indent: -7px;"><div class="paragraph_style_5" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: -7px; text-transform: none;"><span class="Apple-style-span" style="background-color: white; font-family: Times, 'Times New Roman', serif;"><span class="Bullet" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; text-decoration: none; text-transform: none;">-</span><span class="inline-block" style="display: inline-block; margin-bottom: 0.3em; vertical-align: baseline; width: 4px;"></span>Run 1/4 mile in 90 seconds in between sets of pull-ups&nbsp;</span></div></li></ol><div class="Free_Form" style="-webkit-text-size-adjust: none; font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none;"><span class="Apple-style-span" style="background-color: white; font-family: Times, 'Times New Roman', serif;"><br /></span></div><ol style="-webkit-text-size-adjust: none; list-style-image: none; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><li class="full-width" style="line-height: 19px; padding-left: 7px; text-indent: -7px;"><div class="paragraph_style_5" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: -7px; text-transform: none;"><span class="Apple-style-span" style="background-color: white; font-family: Times, 'Times New Roman', serif;"><span class="Bullet" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; text-decoration: none; text-transform: none;">-</span><span class="inline-block" style="display: inline-block; margin-bottom: 0.3em; vertical-align: baseline; width: 4px;"></span>200 push ups in as few sets as possible&nbsp;</span></div></li><li class="full-width" style="line-height: 19px; padding-left: 7px; text-indent: -7px;"><div class="paragraph_style_5" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: -7px; text-transform: none;"><span class="Apple-style-span" style="background-color: white; font-family: Times, 'Times New Roman', serif;"><span class="Bullet" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; text-decoration: none; text-transform: none;">-</span><span class="inline-block" style="display: inline-block; margin-bottom: 0.3em; vertical-align: baseline; width: 4px;"></span>Run 1/4 mile in 90 seconds in between sets of push-ups&nbsp;</span></div></li></ol><div class="Free_Form" style="-webkit-text-size-adjust: none; font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none;"><span class="Apple-style-span" style="background-color: white; font-family: Times, 'Times New Roman', serif;"><br /></span></div><ol style="-webkit-text-size-adjust: none; list-style-image: none; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><li class="full-width" style="line-height: 19px; padding-left: 7px; text-indent: -7px;"><div class="paragraph_style_5" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: -7px; text-transform: none;"><span class="Apple-style-span" style="background-color: white; font-family: Times, 'Times New Roman', serif;"><span class="Bullet" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; text-decoration: none; text-transform: none;">-</span><span class="inline-block" style="display: inline-block; margin-bottom: 0.3em; vertical-align: baseline; width: 4px;"></span>300 sit-ups in as few sets as possible&nbsp;</span></div></li><li class="full-width" style="line-height: 19px; padding-left: 7px; text-indent: -7px;"><div class="paragraph_style_5" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: -7px; text-transform: none;"><span class="Apple-style-span" style="background-color: white; font-family: Times, 'Times New Roman', serif;"><span class="Bullet" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; text-decoration: none; text-transform: none;">-</span><span class="inline-block" style="display: inline-block; margin-bottom: 0.3em; vertical-align: baseline; width: 4px;"></span>Run 1/4 mile in 90 seconds in between sets of sit-ups&nbsp;</span></div><div class="paragraph_style_5" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: -7px; text-transform: none;"><span class="Apple-style-span" style="background-color: white; font-family: Times, 'Times New Roman', serif;"><br /></span></div><div class="paragraph_style_5" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: -7px; text-transform: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: white; font-weight: normal; line-height: normal;"></span></span></div><ol style="list-style-image: none; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><li class="full-width" style="line-height: 19px; padding-left: 7px; text-indent: -7px;"><div class="paragraph_style_5" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: -7px; text-transform: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Bullet" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; text-decoration: none; text-transform: none;">-</span><span class="inline-block" style="display: inline-block; margin-bottom: 0.3em; vertical-align: baseline; width: 4px;"></span>400 Squats</span></div></li><li class="full-width" style="line-height: 19px; padding-left: 7px; text-indent: -7px;"><div class="paragraph_style_5" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: -7px; text-transform: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Bullet" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; text-decoration: none; text-transform: none;">-</span><span class="inline-block" style="display: inline-block; margin-bottom: 0.3em; vertical-align: baseline; width: 4px;"></span>Run 1/4 mile in 90 seconds in between sets of sit-ups</span></div></li></ol><div class="Free_Form" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br /></span></div><div class="Free_Form" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Note: If you break form or stop then that is the time to start running.</span></div><div class="Free_Form" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br /></span></div><div class="Free_Form" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">QOTD - Mind over matter - if you dont mind, it doesnt matter.</span></div><span class="Apple-style-span" style="-webkit-text-size-adjust: auto; color: #282828; font-family: Arial, Helvetica, sans-serif; font-size: x-small; font-weight: normal; line-height: normal;"></span><br /><div class="paragraph_style_5" style="font-style: normal; font-variant: normal; font-weight: 500; letter-spacing: 0px; line-height: 19px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; opacity: 1; padding-bottom: 0px; padding-top: 0px; text-align: left; text-decoration: none; text-indent: -7px; text-transform: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br /></span></div></li></ol><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8317386690617991168-1268539158972227750?l=supafit.blogspot.com' alt='' /></div>Christian Guevaranoreply@blogger.com0tag:blogger.com,1999:blog-8317386690617991168.post-51946779270655435322012-01-16T20:55:00.000-08:002012-01-16T20:55:09.183-08:00<br /><div style="line-height: 14px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">"Murph"</span></div><div style="line-height: 14px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br /></span></div><div style="line-height: 14px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">For time:<br /></span></div><div style="line-height: 14px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">1 mile Run<br />100 Pull-ups<br />200 Push-ups<br />300 Squats<br />1 mile Run</span></div><div style="line-height: 14px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br /></span></div><div style="line-height: 14px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.</span></div><div style="line-height: 14px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.</span></div><div style="line-height: 14px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.</span></div><div style="line-height: 14px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br /></span></div><div style="line-height: 14px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Did this with a 25 lb weight vest on. &nbsp;Great workout!</span></div><div style="line-height: 14px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br /></span></div><div style="line-height: 14px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">QOTD - The Strongest Steel is cast through the Hottest Fires.</span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8317386690617991168-5194677927065543532?l=supafit.blogspot.com' alt='' /></div>Christian Guevaranoreply@blogger.com0tag:blogger.com,1999:blog-8317386690617991168.post-16707609647639651212012-01-15T19:22:00.000-08:002012-01-15T19:23:08.364-08:00My workout for Friday, January 13th, was a simple one, but it is a great one as long as you push yourself the entire time. &nbsp;I did a Run, Swim, Run.<br /><br />Ran 3 miles, Swam 1mile, Ran 3 miles.<br />Stretched after and took the rest of the weekend off.<br /><br />QOTD - Clear your mind of CAN'T<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8317386690617991168-1670760964763965121?l=supafit.blogspot.com' alt='' /></div>Christian Guevaranoreply@blogger.com1tag:blogger.com,1999:blog-8317386690617991168.post-62338693768376509022012-01-12T21:38:00.000-08:002012-01-15T19:22:49.891-08:00I have decided with the nice persuasion by the one and only Jess (SupaPUMP Series Creator), to start my own blog talking about my fitness journey on a day to day basis. &nbsp;I already write down what I do, this is just to maybe make it neater and to make me more tech savvy ha.<br /><br />Ran 6 miles today, forgot my watch so I didnt get it timed. And did a Crossfit style workout that simulates the O-Course at BUDS. &nbsp;Here is what it entailed.<br /><br /><br /><table align="center" border="0" cellpadding="3" cellspacing="1" class="tborder" id="post202906" style="background-attachment: initial; background-clip: initial; background-color: #cccccc; background-image: initial; background-origin: initial; color: black; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;"><tbody><tr><td class="alt1" id="td_post_202906" style="background-attachment: initial; background-clip: initial; background-color: #c9c9cb; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; color: black; font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;"><div id="post_message_202906">O-Course PT<br /><br />Start<br />20 Burpees<br /><br />Parallel Bars<br />20 dips + *5 Burpees<br /><br />Tires<br />25 Hops<br /><br />Low Wall<br />**1 Muscle Up + 5 Burpees<br /><br />High Wall<br />10 Towel Pull-ups + 5 Burpees<br /><br />Barbed Wire<br />20 Pushups + 5 Burpees<br /><br />Cargo Net<br />25 Towel Pull-ups + 5 Burpees<br /><br />Balance Logs<br />***10 Swiss Ball Squats + 5 Burpees<br /><br />Hooyah Logs<br />10 Lunges + 5 Burpees<br /><br />Transfer Rope<br />*****10 Pull-ups (Lower your body with 1 arm) + 5 Burpees<br /><br />Dirty Name<br />20 Jumping Squats + 5 Burpees<br /><br />Hooyah Logs<br />10 Split Squats + 5 Burpees<br /><br />Weaver<br />30 Rotation Pushups + 20 Lower Body Rotation + 5 Burpees<br /><br />Burma Bridge<br />10 Towel Pullups + 20 Walking Lunges + 5 Pullups (lower your body 30 secs each) + 5 Burpees<br /><br />Hooyah Logs<br />10 Step ups 24" + 5 Burpees<br /><br />Tower + Slide for Life<br />25 Knees to Elbows + 25 Towel Pullups + 5 Burpees<br /><br />Rope Swing + Monkey Bars <br />Hang from Towel 30 Secs + Hang from bar 60 secs while swinging and alternating grip + 5 Burpees<br /><br />Tires<br />25 Hops + 5 Burpees<br /><br />Incline Wall<br />15 Dips + 5 Burpees<br /><br />Spider Wall<br />20 Pullups + 25 Squats + 5 Burpees<br /><br />Vaults<br />20 Dips + 25 Squats<br /><br />Sprint to Finish<br />****10 Burpees<br /><br />O-Course Pushups<br />50 Pushups<br /><br />Repeat 1-3 times as necessary&nbsp;<img alt="" border="0" class="inlineimg" src="http://www.navyseals.com/forums/images/smilies/wink.gif" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; vertical-align: middle;" title="Wink" /><br /><br />* Substitute 5 Burpees with 25 yard sprint<br />** Substitute 1 Muscle Up with 10 Pullups<br />*** Substitute 10 Swiss Ball Squats with 50 Squats<br />**** Substitute 10 Burpess with 50 yard sprint<br />***** Substitute 5 Pullups with 15' Rope Climb</div></td></tr></tbody></table><br /><br />QOTD - The only way out of hell is through it<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8317386690617991168-6233869376837650902?l=supafit.blogspot.com' alt='' /></div>Christian Guevaranoreply@blogger.com0