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I finally finished! Well, actually at about 3:45 this afternoon, but I've been super-busy since then. I decided for the extra challenge that for the first 8 minutes, I would do the 20 second level 4 intervals as hills, and for the second 8 minutes as sprints (too much adjusting on a treadmill...

Thanks, everyone! So far it's a pretty good day! I'm having a bit of a hard time wrapping my head around the number:confused::eek:

Morning all! I've decided to postpone CCPP until tomorow, since it's going to be gorgeous here today and my SO wants to run outside with me. Tomorrow it's going to rain so it'll be a good day for the TM. So I'll be late checking in!

Michele - no, you go ahead please! I'm always the one asking him to pick challenges!

Let's ask Sean. And hope he picks the two 8 minute treks from Vol. 8, cuz then I can go to his house....;)

If anyone suggests adding the two 8 minute treks from Vol. 8, I'm comin' to yer house....:eek:

Who's in? You know, I was thinking today... have we ever actually dedicated this workout to COACH SEAN? If not, maybe we should! Seems like he might be going through some 'stuff' in his life right now. What does everyone think?

Somewhere around April 18th, I think. There's an update on her site.

I'm gonna split the cardio and weights ones too: Weights: 1. Jesus Built My Hotrod - Ministry 2. Rosetta Stoned - Tool 3. Stinkfist - Tool Cardio: 1. Freefall (The Opus) - Beam & Yanou 2. Silence - Delerium feat. Sarah McLachlin - DJ Tiesto In Search of Sunrise Remix 3. Under the...

Like with a body fat scale, or calipers? I think I'll just pretend it's all muscle:p

How do you know when you've gained 9 lbs of muscle? I don't know how to tell if what I've gained is muscle or just regular ol' weight gain. Is there a specific way to tell?

You have my condolences;)

I got this recipe a while ago and it's WAY TOO EASY! And delicious. We were making the thing every.single.day. Very dangerous!

I LOVED the X and got great results from it! Leaned up and amazing muscle. And I didn't follow the nutrition plan. I ate the "plethora of crap" diet that I normally eat;)

I have a 5 lb bar, one inch, and I've had 150 lbs on that sucker and it's fine. I don't think you have to worry at all.

Surely if it's assigned seating they'll replace them for you, if you explain what happened!

I wouldn't have had the sex change operation...

Okay, I think I picked a challenge... this one: Challenge 3 - The 3rd challenge is optional in the Volume 4 workout and is designed for more advanced participants. Those who are seeking the challenge will faced with a 3:00 minute Level 3 climb to start. At the top, take a 1:00 rest and prepare...

<--- waves good morning <--- isn't clapping her hands, stomping her feet or anything else <--- has tired eyes from all the rolling they did yesterday ;) <--- hopes Robin has a nice visit with DS <--- is impressed with Nance's use of the BBCR (big boy conference room) <--- is with Liann on hoping...

I'd fly in from here to see that.:D