Author Topic: GA / occasionally Soulcrusher training thread  (Read 512472 times)

Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #250 on: January 15, 2015, 06:31:36 PM »
30 min - pull up push up sit up pyramid

30 min - 2 miles ruck

30 min - swim every 4 laps 25 4 count flutter kick w fins

Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #251 on: January 16, 2015, 05:14:51 AM »
Tonight gonna do this:

30 Minutes of dumbbell Multi joint compound exercises and supersets w little rest   

30 Minutes of HIIT no rest at all of bear crawls, lunges, step ups, BW squats, abs - hit more leg pt as yesterday was more upper body pt

30 minutes - (on treadmill) 2 miles ruck (15 min / mile pace ) maybe faster and try to do 12 min pace

Grape Ape

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #252 on: January 16, 2015, 03:40:22 PM »
Officially have to push out GoRuck date.

Considering May challenge in Princeton or Boston, or June in Boston.  Heavy likely August.
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Grape Ape

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #253 on: January 16, 2015, 06:19:14 PM »
Small step ups 3 x 30
Lateral step ups 3 x 30

Leg raise attached to low pulley with step 3 x 30
Leg bend and straighten attached to low pulley 3 x30
1/4 squat with knee attached sideways to low pulley 3 x30

1/4 squat 3 x 30

Stretched

Rehab is boring as shit.
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Soul Crusher

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #254 on: January 16, 2015, 06:48:00 PM »
Rehab must suck so bad d

Grape Ape

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #255 on: January 16, 2015, 06:56:13 PM »
Rehab must suck so bad d

The thing that is the most bothersome is that my cardio shape was really kicking in - could wait to see what the next workout was.  Ran 10 miles, followed by a 5k ruck....felt great.  Was doing the Ranger workout.....

Now, it's been a full 23 days no run, no ruck....can feel my shape going, and legs shrinking......frustrati ng....but at least it didn't require surgery.

BUT, I am going in for a consultation on my shoulder with my surgeon.  Might as well fix everything now.
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Soul Crusher

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #256 on: January 17, 2015, 07:06:50 PM »
My FNG fins broke.    Not happy

chaos

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #257 on: January 17, 2015, 07:39:05 PM »
I think I hurt my thumb/wrist deadlifting Thursday.  :(
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chaos

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #258 on: January 18, 2015, 08:30:02 AM »
Says the clown who admits on Gb liking getting golden showers.   
You might have the cardio endurance to load my plates..... :D
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Princess L

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #259 on: January 18, 2015, 01:47:58 PM »
Have any of you heard of the Broken Skull Challenge.  Advertisements look brutal.
[/youtube]
:

Grape Ape

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #260 on: January 18, 2015, 04:32:20 PM »
Never saw that.
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Princess L

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Grape Ape

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #262 on: January 18, 2015, 06:54:05 PM »
Add in the flu to my rehab....awesome.
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CalvinH

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #263 on: January 19, 2015, 07:49:54 AM »
Have any of you heard of the Broken Skull Challenge.  Advertisements look brutal.
[/youtube]




I watched and it's pretty brutal....obstacles are not anything out of ordinary but the physical contact sure is ;D

Princess L

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #264 on: January 19, 2015, 12:46:04 PM »



I watched and it's pretty brutal....obstacles are not anything out of ordinary but the physical contact sure is ;D

I think you guys should apply  ;D

http://www.brokenskullchallenge.com/web/apply
:

CalvinH

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #265 on: January 19, 2015, 12:53:40 PM »
I think you guys should apply  ;D

http://www.brokenskullchallenge.com/web/apply


Yeah right, as accident prone as I am!


...I was watching it last night and the women had to take a sledge hammer, go to three different stations to break through layers of concrete then run to a circle and whoever threw the other out of the circle was the winner!

Soul Crusher

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #266 on: January 19, 2015, 01:50:22 PM »
GR is a T E A M event - not this - but this looks pretty tough.


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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #267 on: January 20, 2015, 05:47:33 AM »
30 minutes - push up pull up sit up pyramid

1 hours Ruck - 2 minutes @ 15 min pace (4 on the treadmill) followed by 1 minute of 10 minute pace (6 on treadmill) for 60 minutes straight.  (Felt easy - want to up it to 2 min at 4 followed by 2 min at 6 and see distance change in terms of what is covered. 

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #268 on: January 20, 2015, 07:21:58 AM »
30 minutes - push up pull up sit up pyramid

1 hours Ruck - 2 minutes @ 15 min pace (4 on the treadmill) followed by 1 minute of 10 minute pace (6 on treadmill) for 60 minutes straight.  (Felt easy - want to up it to 2 min at 4 followed by 2 min at 6 and see distance change in terms of what is covered. 

Incline =1?

Jealous.....asked if I could ruck today.  Was  told no.  I am withering away.
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Soul Crusher

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #269 on: January 20, 2015, 07:32:43 AM »
Incline =1?

Jealous.....asked if I could ruck today.  Was  told no.  I am withering away.

Yes

Its that bad? 

Grape Ape

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #270 on: January 20, 2015, 08:41:54 AM »
Yes

Its that bad?  

50% tear - cannot do anything for lower body....so yeah....I would have NEVER moved the GR date if I didn't have to.

But it will pass.  Going to see about getting my shoulder surgery that I skipped to train for goruck....might as well fix everything and start fresh.
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Soul Crusher

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #271 on: January 20, 2015, 09:04:53 AM »
50% tear - cannot do anything for lower body....so yeah....I would have NEVER moved the GR date if I didn't have to.

But it will pass.  Going to see about getting my shoulder surgery that I skipped to train for goruck....might as well fix everything and start fresh.

Oh wow - that sucks bro

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #272 on: January 20, 2015, 09:16:04 AM »
Oh wow - that sucks bro

It does, but it's not a "real" problem....I will get better, and finish that Ranger training book by end of spring.
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chaos

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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #273 on: January 20, 2015, 09:29:11 AM »
I think I hurt my thumb/wrist deadlifting Thursday.  :(
Thumb/wrist rehabbed. Going to be a good week. 8)
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Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #274 on: January 20, 2015, 09:30:48 AM »
Thumb/wrist rehabbed. Able to masturbate to gay porn again. Going to be a good week. 8)

good for you