FUCK, the Rock Creek Park trails killed me today. I am still suffering

My Workout For Thursday June 27

I earned 651 points for my workout on Fitocracy!

  • V-Squat Machine +125 pts

    • 50 lb x 10 reps (+25 pts)
    • 70 lb x 10 reps (+29 pts)
    • 90 lb x 10 reps (+33 pts)
    • 110 lb x 10 reps (+38 pts)
  • Standing Leg Curl +47 pts

    • 20 lb x 10 reps (+11 pts)
    • 30 lb x 10 reps (+12 pts)
    • 35 lb x 10 reps (+12 pts)
    • 35 lb x 10 reps (+12 pts)
  • Kettlebell Deadlift +171 pts

    • 50 lb x 10 reps (+57 pts)
    • 50 lb x 10 reps (+57 pts)
    • 50 lb x 10 reps (+57 pts)
  • Body Weight One-Leg Squat +180 pts

    • 10 reps (+45 pts)
    • 10 reps (+45 pts)
    • 10 reps (+45 pts)
    • 10 reps (+45 pts)
  • Elliptical Trainer +100 pts

    • 0:10:00 || Intense! (+100 pts)
  • Plank +13 pts

    • 30 sec (+13 pts)
  • Knee Tuck +15 pts

    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)

Think you can beat me, or want to comment?

Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

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Went running in my neighborhood

Did 3.8 miles at 16.49 avg pace.  Ran for 1:02:00. There were hills that made it quite hard and had to walk up those hills.  So satisfying.

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Weekend Workout: Bitchin’ Burpees! A Push Yo-Self Time Challenge


This one’s CRAZY, but I KNOW you can kill it! 100 Burpees in ONE WORKOUT. Yowza!

Bitchin’ Burpees is an intense workout that’ll push you both physically and mentally. Make sure to take breaks and push yourself through the last few rounds. BEGINNERS: use the right modification for your level (see below for modifier options & tips). STAY HYDRATED THROUGHOUT.

Keep a timer running as you complete the 6 exercise circuit (including breaks), and jot down your total time at the end. The shorter your breaks, the better your time (30-60 seconds rest per round is ideal), but listen to your bod. It’s about doing your best: you’re not competing with anyone but yourself.

Short on time? Set your timer for your desired timeframe (15, 20, 25 minutes etc) and count how many rounds you are able to complete in that time. Make a note of where you left off.

DO NOT sacrifice form for speed, switch to easier modifications if you need to, check your heart rate and pace yourself. 

You’ll need

  • A timer
  • A water bottle
  • A mat
  • A bench/chair

How To Do It

Read More

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Cardio can harm your heart

10 years ago people called me crazy for warning against the dangers
of excessive cardio. It doesn’t work, I said, and you’ll get overuse 
injuries that can ruin your life.
Well, today, not only am I no longer a lone voice in the wilderness, but
major newspapers - like Tuesday’s Wall Street Journal - are reporting on studies 
that show excessive cardio harms the heart.
According to the WSJ, research to be published next month in the 
British journal, “Heart”, says:
Running 20-25 miles or more per week eliminates the benefit of exercise
as you grow older and causes excessive wear-and-tear on the heart. 
Of course, exercise ADDICTS will ignore dispute this information, and 
runners will continue to post “I hate Craig Ballantyne” articles, but the 
#truth about long slow cardio and running is this…
1) You can get better fat burning results in less time
2) Less exercise = less wear-and-tear on the body, including your heart,
skeletal muscles, and your joints
3) You’ll have more time to do other important things if you aren’t out
running for 200-250 minutes per week (assuming a 10-minute mile)
Even Dr. Kenneth Cooper, the father of ‘aerobics’ has said, “If you are 
running more than 15 miles a week, you are doing it for some reason 
other than health.
So listen, if you want to exercise for fitness, fat loss, and live a long life
full of vitality, there’s no better way to train than with short, burst workouts.
In this program, you’ll get dozens of workouts that last 10 minutes or less
and give you faster fat burning than any type of cardio EVER will.
Here are just some of the workouts you’ll get:
  • Bodyweight Circuits- A collection of finishers based on nothing but 
    bodyweight exercises that can be done anywhere, anytime. On the road, 
    in a hotel room, on the beach, you name it.

  • "One in the Chamber"- A collection of finishers based on only one 
    exercise or training implement.
  • Kettelbell Killers- Various kettllebell circuits to jack up your conditioning 
    and incinerate bodyfat.
  • Bike Circuits- If you have to use a bike for conditioning this is the way 
    to use it. Discover how to mix bike intervals with various other exercises 
    for maximal results.

  • Battling Ropes & Jump Ropes- Low impact circuits for awesome results.
  • Barbell Complexes- The most effective barbell complexes that only require 
    an empty bar and some space.
  • Pyramids- One of my favorite conditioning methods and definitely not for 
    the weak of heart.
  • Deck of Cards- One of the most popular yet feared workouts at 
    Renegade Gym.
  • "On the Mix Now"- A collection of various circuits incorporating 
    bodyweight, kettlebells, ropes, sleds, sledgehammers, sandbags, medicine 
    balls and more.
  • Plus 10 bonus hill sprint and strongman workouts
Enhanced by Zemanta
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my affinity for mangoes… HD
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Total-Body TRX Workout


Total-Body TRX Workout

Strengthen all over and build a rock-solid core with these 8 moves

You’ll need: A TRX Suspension Trainer ($200; trxtraining.com)

This workout, designed by Jenn Seracuse, director of Pilates at Pilates ProWorks New York City studio, develops strength, endurance, balance, and core stability. Read: It’s efficient and highly effective. “The instability makes it essential to engage the core throughout, working the transverse abdominis and other stabilizing muscles during every exercise,” she says. If any move is too easy or hard, a simple change in body position alters the intensity, guaranteeing you get what you want out of every session.

Workout details: Perform the exercises in order with minimal rest between them to keep your heart rate up. Complete a total of three circuits, resting 30 seconds to 1 minute between circuits. For more intensity,work up to the advanced versions of the exercises by the third circuit.


Set the TRX at mid-length. Stand facing away from the anchor point with the handles under armpits next to ribs and elbows bent back outside of the straps. Step right leg back into a lunge, keeping the straps tight. Maintaining the tension on the straps, lift right leg and bring knee to chest, moving body forward, and lift left heel to balance, keeping hips and shoulders square. Return right leg back to lunge and repeat for 1 minute, then switch legs.

Advanced: Add a hop forward and back with the standing leg before returning to the lunge.

Beginner: Bring right toe to floor next to left instead of lifting knee and keep left heel down.



Set the TRX at mid-length. Stand facing the anchor point with hands in handles and elbows bent so handles are next to ears and palms face behind you. Lean body back, lengthening elbows and maintaining tension in the straps. Keeping abdominals engaged so that hips stay in line with ribs and shoulders and there is hyperextension in the back, bend elbows back to start for a bicep curl. Repeat for 30 seconds to 1 minute.

Advanced: Step forward so that body is more horizontal.

Beginner: Step back so the body is more vertical. Use a wide or offset stance (with one foot behind the other).

Bicep curl


Set the TRX at mid-length. Lay under the TRX with knees bent and feet flat on the floor and arms extended straight above shoulders, palms facing in. Exhale and engage abdominals and glutes as you bend elbows towards ribs, squeezing the shoulder blades together and using back muscles and arms to bring body off the floor in a straight line from shoulder to knee, parallel to the floor. Lower back to start and repeat for 30 seconds to 1 minute.

Advanced: Lift one leg off the floor, performing the exercise on a single leg.

Beginner: Perform the exercise standing with the body more vertical.

table top row


Set the TRX at mid-calf in single-handle mode. Stand under and slightly forward of the anchor point with one foot in the foot cradle, knee bent, and hands on hips. Bend standing leg, keeping weight in the heel and knee over ankle as you extend the back leg behind for a lunge. Make sure hips and shoulders stay square to the front. Maintaining the bend in front leg, bend back knee under hip and back out, and then stand up tall. Repeat for 30 seconds to 1 minute, then switch legs.

Advanced: Turn it into a TRX burpie by placing hands on the floor while you are in the lunge, then lifting front leg off the floor and bringing it back next to the back leg for a plank. Do a push-up, then return standing leg back between hands and stand all the way up.

Beginnner: Use a chair or the wall for balance.

suspended lunge


Set the TRX at mid-calf. Kneel facing away from the anchor point with hands in handles and arms extended, palms facing down. Keeping abdominals engaged to support the spine, reach arms further forward, hinging at the shoulder joint, bringing the spine forward into a diagonal line from the shoulder to knee. Without changing the shape of the spine, and keeping the handles where they are, bend elbows, lowering body closer to the floor. Pause, then straighten arms. Repeat 30 seconds to 1 minute.

Advanced: Perform the move standing.

Beginner: Move forward and ground tops of feet and shins into floor for support.

rollout tricep


Set the TRX at mid-calf. Get into a plank position with hands on the floor, toes in the foot cradles, and inner thighs squeezing together. Keeping shoulders square to the floor, rotate hips to face left and swing straight legs around to left side and then back to center. Repeat on right side. Continue for 30 seconds to 1 minute.

Advanced: Move from side to side without stopping in the center.

Beginner: Bend knees as you bring legs to the side. Perform on forearms instead of hands.



Set the TRX at mid-calf. Lie faceup with heels in the foot cradles and knees bent over hips. Tilt pelvis and engage gluteus and lower abdominals, then articulate through the spine to lift hips off the floor until you are in one long line from shoulder to knee. Keep abdominals engaged so lower back doesn’t hyperextend. Make sure to rest on the shoulders and not the neck. Hold for 10 counts, then slowly articulate down without moving the feet away. Repeat for 1 minute.

Advanced: Perform on one leg with other leg outside the TRX, hugging inner thighs together. Work each leg for 30 seconds.

Beginner: Simply lift hips without up to the bridge.



Set the TRX at long length. Lie faceup with hands in the foot cradles and legs in tabletop position (knees over hips and feet parallel to the floor). Inhale to lengthen back of the neck and exhale use abdominals to roll spine up, balancing just behind sitz bones with a slight curve in the lumbar spine. Extend legs ong. Keep pressing down on the straps to activate lats. Slowly roll down one bone at a time, keeping the press in the straps, and bend knees back to tabletop. Repeat 6 to 8 times.

Advanced: Start lying all the way flat with legs extended on the floor, and lift legs straight up as you lift torso.

Beginner: Keep both feet flat on the floor and knees bent, or keep just one foot down and one leg extended.



Intense thigh/core body weight exercise! Kick ass HD
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My workout today (TRX edition): Run-3miles(fast)
External rotator cuff rotation-2x25
Inverted rows-2x30
Plank swings-3x40
One-legged squats-2x10
Military press-3x12
Incline press-2x12
#wsc #fitness #workout #gym #running #TRX HD
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