Workout Challenge

[Get Primal]

Hello everybody!

For anybody that's looking for new workouts to keep things fresh, come over to my blog at www.getprimal.blogspot.com. It's basically just a blog I use to chart workout results. I tag everything so it's easy to search for the different workouts. The beauty of these workouts is they can be scaled to any ability level. If the weight I'm using isn't enough, jack it up. If it's too much use less, just note the weights used when you post results.

If you're interested in participating, take a look around, pick any of the workouts listed, do them yourself and comment here with your thoughts and results. Or post your own workouts here for others to try and post.

Good luck, a little friendly competition will help everybody ratchet up the intensity!

GP

[PrimalGirlCA]

Got any for the FEMALES out there? ;)

[Get Primal]

Hey PrimalGirl! They are all bisexual workouts;) For the ones using weight just scale it appropriately, which means whatever weight you want. Go really light...if you finish and know you could handle more, jack it up next time. I admit there are some workouts that are probably not a good idea for beginners, but definitely not because of gender. Good luck!

By the way, my family and I just finished a fun activity. We used my wife's yoga step and did the challenge from Biggest Loser a few weeks ago. 300 step ups for time. The kids loved it!

[pkafka]

GP - Perfect... You have any idea which workouts you will be doing this week?

I am going to give Cindy (http://getprimal.blogspot.com/2009/09/cindy.html) a shot tomorrow... Ill let you know how it goes.

Thanks for the challenge.

-pk

p.s. - GP, how many days a week are you working out? I see you mix football, and runs in as well. How many days/week are you crossfitting?

[iluvthors]

PrimalGirl - I'll happily join you... Are you in?!

Get Primal - your workouts look great! I like the way a lot of the stuff is body weight... Ill keep you posted.

[livinghealthy]

Hey guys, I checked out the GET PRIMAL Blog... pretty sweet Thanks.

So I went ahead and did the HELEN (http://getprimal.blogspot.com/2009/09/helen.html) today, took me 12:30... Feelin good...

Thanks again.

[pkafka]

Get Primal - I went with the Minot (http://getprimal.blogspot.com/2009/11/minot.html) today!

Did the :
30 Squats (135 lbs)
10 Pullups
30 Pushups

*4xs through

in ~ 16 minutes...

What are you doing tomorrow?

-pk

[Get Primal]

pk, great job! Not sure about tomorrow...schedule is crazy and I won't be at my equipment so probably the 100 Jump Burpees or Bodyweight 400.

I've got a ton of workouts not yet listed on the blog because I haven't done them yet. As I get time I'll publish the parameters so people can see them. I want to try all these new ones for the first time, but I also want to do the existing ones again to improve my times!

So many fun workouts to try, so little time.

[pkafka]

GP - I wasnt feeling sore today, and was a bit disappointed with my time yesterday... So I tried the Minot again this morning.

Again, I did the Minot (http://getprimal.blogspot.com/2009/11/minot.html) and that included:

30 Squats (135 lbs)
10 Pullups
30 Pushups

*4xs through

This morning it took me ~13 minutes. Feeling it though. Pushed pretty hard, to cut those 3 minutes.

I usually don't mind doing the same workout two days in a row... What do people think of this?

-pk

[Get Primal]

pk, great time on Minot!! I was traveling this week and was very busy...didn't get much exercise done. That was good though, I needed the rest. Got home today and went back a few months for Basement Badass. Took 5 minutes off my previous time with a 28:25. Instead of sandbag squats I used a 95 lb barbell this time.


GP - I wasnt feeling sore today, and was a bit disappointed with my time yesterday... So I tried the Minot again this morning.

Again, I did the Minot (http://getprimal.blogspot.com/2009/11/minot.html) and that included:

30 Squats (135 lbs)
10 Pullups
30 Pushups

*4xs through

This morning it took me ~13 minutes. Feeling it though. Pushed pretty hard, to cut those 3 minutes.

I usually don't mind doing the same workout two days in a row... What do people think of this?

-pk

[Get Primal]

Power Cleans (95 lbs)
Pullups
KB Swings (55 lb bell)

Complete 10 sets (10,9,8,7,6,5,4,3,2,1 reps) for time: 14:00

Fun workout. By middle of workout my grip was so weak I couldn't hold onto bar for more than 2 pullups. Clearly need some grip work.

[fitnessphreak18]

Power Cleans (95 lbs)
Pullups
KB Swings (55 lb bell)

Complete 10 sets (10,9,8,7,6,5,4,3,2,1 reps) for time: 14:00

Fun workout. By middle of workout my grip was so weak I couldn't hold onto bar for more than 2 pullups. Clearly need some grip work.

Heading to the gym right now... Doing this for sure! I'll let you know how it turns out.

Thanks.

[pkafka]

Power Cleans (95 lbs)
Pullups
KB Swings (55 lb bell)

Complete 10 sets (10,9,8,7,6,5,4,3,2,1 reps) for time: 14:00

Fun workout. By middle of workout my grip was so weak I couldn't hold onto bar for more than 2 pullups. Clearly need some grip work.

Just did it! took me 15:10. Feel great! thanks GP.

-pk

[Get Primal]

Nice work brother! I'll probably do a new one later today and will post here. You and I are a good match, our times seem close on all workouts.

[Get Primal]

Played 2 hrs of flag football this morning...rested a couple hours then did a new workout I've been dying to try. 100 Squat Challenge. Perform 100 back squats with the weight of your choice. You can stop and stand with the weight on your back, but any time you need to rack the bar you need to run 200 meters (0.125 miles on a treadmill) prior to restarting. Complete for time.


135 lbs. Kink in my back forced me to stop and run. Without that I may have been able to complete all the way through although it would have been tough.
8:02, including one run segment.

[pkafka]

GP - Nice, I love pickup sports. Actually played 2 hours of pickup basketball today... cant say I went for a workout after though...

Loving your workouts! I'm diving into all of em. Thanks.

-pk

[chadwick]

Get Primal, are these Crossfit, modified Crossfit, entirely original, etc? Just wondering--they look like great workouts!

[Get Primal]

Chadwick, many of the workouts are official named workouts from Crossfit. Many are originals from my head, although I'd bet most of those have been done by Crossfitters somewhere. On crossfit.com they have a message board and one of the categories is 'competitions'. I've perused those and found a lot of good ones including Painstorm, which I wish I wouldn't have found;)

[Get Primal]

Alternate sets of 25 pushups and 25 situps: 8 sets of each for time. 11:43.

In order to make situps more effective avoid anchoring feet.

[pkafka]

Alternate sets of 25 pushups and 25 situps: 8 sets of each for time. 11:43.

In order to make situps more effective avoid anchoring feet.

I am on it tomorrow! Thanks. I have been out of town past few days, just been doing pushups in a hotel room... Looking forward to getting back into gym.

GP - How often do you go to the gym? Would you do say, 5 days of pushups or pullups in a row?

-pk

[Get Primal]

PK, I do these workouts about 4x week. My gym is my basement so it's very convenient, otherwise I'm in hotel rooms a lot as well. Once you're used to the calisthenics they can be done every day. I wouldn't do a huge pullup or pushup workout 5 days in a row but banging out a few sets each day is no problem at all.

Yesterday's workout was a good one...

10 Power Cleans, 20 Pushups
9 Power Cleans, 19 Pushups
8 Power Cleans, 18 Pushups...descending ladder to 1 Power Clean, 11 Pushups

135 lbs on Power Cleans. Complete for time: 11:30

Finished with 100 32" box jumps for time: 6:15

[pkafka]

GP - Kind of modified this same schemata today, here is what I did:

10 Pullups, 10 Deadlifts (135lbs), 10 side bends w/35 lb weight
9 Pullups, 9 Deadlifts (135lbs), 9 side bends w/35 lb weight
8 Pullups, 8 Deadlifts (135lbs), 8 side bends w/35 lb weight
7 Pullups, 7 Deadlifts (135lbs), 7 side bends w/35 lb weight
6 Pullups, 6 Deadlifts (135lbs), 6 side bends w/35 lb weight
5 Pullups, 5 Deadlifts (135lbs), 5 side bends w/35 lb weight
4 Pullups, 4 Deadlifts (135lbs), 4 side bends w/35 lb weight
3 Pullups, 3 Deadlifts (135lbs), 3 side bends w/35 lb weight
2 Pullups, 2 Deadlifts (135lbs), 2 side bends w/35 lb weight
1 Pullup, 1 Deadlift (135lbs), 1 side bend w/35 lb weight

-pk

[Get Primal]

Nice! Was your grip trashed by the end?

[pkafka]

I was trashed, I rushed through pretty fast. My forearms felt Juiced!

Today I went with another GP inspired workout:

20 Pushups (on dumbbells), 10 squats (135lbs)
19 Pushups (on dumbbells), 9 squats (135lbs)
18 Pushups (on dumbbells), 8 squats (135lbs)
17 Pushups (on dumbbells), 7 squats (135lbs)
16 Pushups (on dumbbells), 6 squats (135lbs)
15 Pushups (on dumbbells), 5 squats (135lbs)
14 Pushups (on dumbbells), 4 squats (135lbs)
13 Pushups (on dumbbells), 3 squats (135lbs)
12 Pushups (on dumbbells), 2 squats (135lbs)
11 Pushups (on dumbbells), 1 squat (135lbs)

took ~10:30

-pk

[Get Primal]

Nice! I'll do it tonight and post my time.

However, first I have to do a big rowing workout. Just learned that MN's state indoor rowing championships are in February. I'll get crushed but I'm going to participate. Have about 10 weeks to get ready so a lot of my workouts will be following a row.

For those that haven't rowed, the typical competition distance is 2000 meters. Depending who you are, it's between 6-8 minutes of nearly all-out pulling. It's really not a fun experience, but that's what it's all about right;)

[Get Primal]

PK, did your workout with slight modifications. You made the blogroll too! I have to name these workouts in order to tag them so this one's the "PK". Used 155 lbs on the squats and did normal pushups without the dumbells. 8:06.


I was trashed, I rushed through pretty fast. My forearms felt Juiced!

Today I went with another GP inspired workout:

20 Pushups (on dumbbells), 10 squats (135lbs)
19 Pushups (on dumbbells), 9 squats (135lbs)
18 Pushups (on dumbbells), 8 squats (135lbs)
17 Pushups (on dumbbells), 7 squats (135lbs)
16 Pushups (on dumbbells), 6 squats (135lbs)
15 Pushups (on dumbbells), 5 squats (135lbs)
14 Pushups (on dumbbells), 4 squats (135lbs)
13 Pushups (on dumbbells), 3 squats (135lbs)
12 Pushups (on dumbbells), 2 squats (135lbs)
11 Pushups (on dumbbells), 1 squat (135lbs)

took ~10:30

-pk

[pkafka]

GP - You owned that! On my way to the gym now, don't know what I will do yet... Ill fill you in.

-pk

[tribecalledfit]

Get Primal,

Holy cow! I just googled "crossfit painstorm workouts" (http://www.google.com/search?hl=en&q=crossfit+painstorm+workouts) and - holy cow! Have you actually tried any of those Painstorm challenges?

For those of you who want to skip the GIY (google-it-yourself) (http://www.google.com/search?hl=en&q=crossfit+painstorm+workouts) step, *here (http://cfrfeesandschedule.blogspot.com/2008/08/painstorm-workouts.html)* is the top result and it covers the background and history of this workout series.

Absolutely brutal-looking.

[Get Primal]

Tribe,

I just learned of Painstorm in November so I did the November '09 version and brutal is an understatement. Will eventually try others, but I really like the format of November '09 so I might just repeat that one every couple months. Prepare yourself for a mental and physical beating when you schedule this one;)

On my blog see the Painstorm tag for a description of the workout. After reading some of the other Painstorms from your link I'll definitely be doing a few others.

[Get Primal]

Hey guys, I really enjoy the workout challenge and want to continue. However, I won't be posting here very often any longer. I already post it on my blog for tracking purposes and doing it multiple places gets tiresome. Just come and visit over there...www.getprimal.blogspot.com.

[pkafka]

Thats cool... but we better not stop seeing you here! haha. You are nice to have around! Ill post times on your blog when I do one of your workouts.

best,

-pk