Wed., Feb 10: Deadlifts
Deadlifts 5-5-5-5-5-5-5 (that's 7)
110-110-110-110-133-133-133
(Note, that is a 45lb bar + 2x15kg plates, and then 2x20kg plates.)
133 felt like a challenge and is probably my current safe limit - I
really don't want to get damaged again.
Quote of the night: "Crossfit is only for people who start out as
mega-athletes. I know they say it's for everybody, but the fat guys
always drop out."
110-110-110-110-133-133-133
(Note, that is a 45lb bar + 2x15kg plates, and then 2x20kg plates.)
133 felt like a challenge and is probably my current safe limit - I
really don't want to get damaged again.
Quote of the night: "Crossfit is only for people who start out as
mega-athletes. I know they say it's for everybody, but the fat guys
always drop out."
Thurs., Feb. 4: Pushup Challenge
After a warmup of handstands against a wall:
Do 1 pushup the first minute
Do 2 pushups the second minute
Etc. until failure
Score is last complete round
My total: 10
Do 1 pushup the first minute
Do 2 pushups the second minute
Etc. until failure
Score is last complete round
My total: 10
Running, side bridge, tabata burpees: Feb 2, 2010
10 minute run for distance
4 min side bridge
tabata burpees (20sec on/10 off, 8 rounds) - min. # counts
Distance: 1.14 miles
Burpees: 1
4 min side bridge
tabata burpees (20sec on/10 off, 8 rounds) - min. # counts
Distance: 1.14 miles
Burpees: 1
Exploring and stretching, benchpress tabata
I'm still sore from yesterday so today was stretching, working a few things over. First time at the downtown Y. Did some inverted situps (I still don't like blood rushing to my head) bench presses, cycled a little, rowed a little. Just getting used to the place.
Discovered a great x-fit style exercise:
With an empty barbell, (45#)
As many benchpress reps as possible in 20 seconds, rack and rest 20 seconds.
Repeat 11 times.
Score is [either] min. per round OR total, haven't decided.
Discovered a great x-fit style exercise:
With an empty barbell, (45#)
As many benchpress reps as possible in 20 seconds, rack and rest 20 seconds.
Repeat 11 times.
Score is [either] min. per round OR total, haven't decided.
HSPU, squats, pullups, pushups
I can't do handstand pushups - or else I don't know if I can, and I don't feel like falling on my head at the Y.
SO:
I put my feet up on a high bar - about 45 or 50 degrees? Not sure.
Rx:
Count the total in-
10 min HSPU
5 min squats
2 min pullups
1 min pushups
My total: 172
75 "HSPU" (modified)
75 squats
12 pullups (went to the gravitron halfway through)
10 pushups
The HSPU really killed me, and I don't like the blood rushing to my head. It made my eyes all bloodshot, and that doesn't seem healthy.
Squats were just a burning in the quads, not a breathing issue.
By the time I hit the pullups and pushups everything was shot through.
SO:
I put my feet up on a high bar - about 45 or 50 degrees? Not sure.
Rx:
Count the total in-
10 min HSPU
5 min squats
2 min pullups
1 min pushups
My total: 172
75 "HSPU" (modified)
75 squats
12 pullups (went to the gravitron halfway through)
10 pushups
The HSPU really killed me, and I don't like the blood rushing to my head. It made my eyes all bloodshot, and that doesn't seem healthy.
Squats were just a burning in the quads, not a breathing issue.
By the time I hit the pullups and pushups everything was shot through.
Thurs. Jan 28: Rowing and thrusters
500m row
7 thrusters, 50#
3 rounds.
Took about 16 minutes as I moved from point to point in the Y. Rowing round 1 took 2:00 even, round 2 - 2:03, round 3 1:45. Wanted to die. If your workout leaves you with the ability to draw air, are you working hard enough? Or do I just have exercise-induced asthma?
Kept the thrusters at 50# because experience has taught me to start low, work up.
7 thrusters, 50#
3 rounds.
Took about 16 minutes as I moved from point to point in the Y. Rowing round 1 took 2:00 even, round 2 - 2:03, round 3 1:45. Wanted to die. If your workout leaves you with the ability to draw air, are you working hard enough? Or do I just have exercise-induced asthma?
Kept the thrusters at 50# because experience has taught me to start low, work up.
Tuesday, 1/19/10: Gymnastics, deadlifts
Gymnastics for an hour - worked on front handstand, cartwheel, and front flip from the trampoline.
Then, deadlifts, 3-3-3-3-3 @ 110#.
Monday, Dec. 7th, 2009
21 reps PER SIDE (42 total) for time:
Shovelglove -
Shovel
Churn Butter
Chop Wood
Flip Lever
Fireman Chop
Swordsman Thrust
Stoke Oven
Tuck Bales
Scythe
Hoist Sack
Chop Tree
Pushups
Didn't get to pushups
18:36
Finished off with weak girly pushups - arms are shot.
Shovelglove -
Shovel
Churn Butter
Chop Wood
Flip Lever
Fireman Chop
Swordsman Thrust
Stoke Oven
Tuck Bales
Scythe
Hoist Sack
Chop Tree
Pushups
Didn't get to pushups
18:36
Finished off with weak girly pushups - arms are shot.
Some problems with Crossfit
There are a few problems with Crossfit - although you can do a great deal with limited equipment, it still takes equipment. And if you really want to participate, it takes a lot of equipment. You can substitute all you want, but when you're not doing the "Crossfit Total" or deadlifts or power squats or any of the things that require a plyo box, rubber bumpers on a $200 olympic weight bar (and the space to use it), or a set of rings with a place to hang them, eventually you're not doing Crossfit anymore.
It's cool if you have $120 per month to pay for a daily, 20 minute workout. Or an empty garage - but if you live in a small house, or an apartment, and you can't afford a monthly fee, you're out of luck.
It's worse if you can afford it, though, because you will inevitably work with some really heavy weights during a deadlift or something like that, and you will pull something out of whack. Then you won't be able to Crossfit for a while because you have to go see a doctor.
The solution to this is either to get proper weightlifting training, or find another alternative.
I'll post soon about how to adapt the safe exercises in Shovelglove to a Crossfit format.
Shovelglove and Crossfit are copyrights of their respective owners, and not me. I'm the owner of "Crosshovelfitglove.com"
No, I'm kidding.
It's cool if you have $120 per month to pay for a daily, 20 minute workout. Or an empty garage - but if you live in a small house, or an apartment, and you can't afford a monthly fee, you're out of luck.
It's worse if you can afford it, though, because you will inevitably work with some really heavy weights during a deadlift or something like that, and you will pull something out of whack. Then you won't be able to Crossfit for a while because you have to go see a doctor.
The solution to this is either to get proper weightlifting training, or find another alternative.
I'll post soon about how to adapt the safe exercises in Shovelglove to a Crossfit format.
Shovelglove and Crossfit are copyrights of their respective owners, and not me. I'm the owner of "Crosshovelfitglove.com"
No, I'm kidding.
Wed., Dec 2, 2009
Running.
The regular route, with the dog.
Worked harder this time.
Need to get the pedometer working.
About 20 minutes.
The regular route, with the dog.
Worked harder this time.
Need to get the pedometer working.
About 20 minutes.
Tuesday, Nov. 30 2009
Shovelglove - 7 reps each movement, each hand dominant.
Many done wrong - learning, though.
10 lb. sledge
Included pushups (did only 7 each round, probably should have been 14)
Just over 14 minutes - I wanted to finish what I was doing.
Many done wrong - learning, though.
10 lb. sledge
Included pushups (did only 7 each round, probably should have been 14)
Just over 14 minutes - I wanted to finish what I was doing.
44 out of 45 still won't do it
Today:
18/15/12 Pushpress @ #65
Run 400m
for time:
Results:
Time: 8:36
Made the complete sets of 18, 15 and 11. Then I dumped the very last one, about 2 inches from a full extension. Of course, the bar sunk deep into the soft ground. I think this was mostly in my head, but all the same, I could get this down to <8 min next week.
Add up the 18, 15 and 12, and I think that is 45. So next time I want 45/45 and a faster time overall - recovery time will hopefully shorten.
No cutting corners!
18/15/12 Pushpress @ #65
Run 400m
for time:
Results:
Time: 8:36
Made the complete sets of 18, 15 and 11. Then I dumped the very last one, about 2 inches from a full extension. Of course, the bar sunk deep into the soft ground. I think this was mostly in my head, but all the same, I could get this down to <8 min next week.
Add up the 18, 15 and 12, and I think that is 45. So next time I want 45/45 and a faster time overall - recovery time will hopefully shorten.
No cutting corners!
Constantly Overestimating Myself
OK, so today was the personalized beginner's workout, and it killed me. It was
Deadlifts: 18/15/12 @ 135#
Run 400m
The deadlifts were broken up into sets of 10&8, 5, 5&5, and 7&5. I used to start at 135#!!! I guess at 32, you lose it quick.
The run was a job, but I finished it.
Time: 13:51.
Today's weight: 199#. (6'2")
Next time: keep weight the same, aim for unbroken sets, improve time.
Deadlifts: 18/15/12 @ 135#
Run 400m
The deadlifts were broken up into sets of 10&8, 5, 5&5, and 7&5. I used to start at 135#!!! I guess at 32, you lose it quick.
The run was a job, but I finished it.
Time: 13:51.
Today's weight: 199#. (6'2")
Next time: keep weight the same, aim for unbroken sets, improve time.
Personalized Beginner Workout: Week 1, Day 1
I was a bit unhappy with the Crossfit beginner workout routine, so I modified it and crossbred it with the now famous "Men's Journal" beginner workout.
I'll post it later, but for today it was:
As many rounds as possible in 20 min:
3 pullups
6 pushups
9 squats
I pulled 13 rounds. My pullup bar is too short, and it's actually suspended, not fixed, so things might get better on a better bar.
Round 5 started with some little hops on the pullups, by round 10 it was 100% jumping pullups. Pushups stayed good; squats continue to be the easiest of the 3. And of course, by the end I was dizzy and wrecked.
Welcome back!!!
That workout is posted HERE
I'll post it later, but for today it was:
As many rounds as possible in 20 min:
3 pullups
6 pushups
9 squats
I pulled 13 rounds. My pullup bar is too short, and it's actually suspended, not fixed, so things might get better on a better bar.
Round 5 started with some little hops on the pullups, by round 10 it was 100% jumping pullups. Pushups stayed good; squats continue to be the easiest of the 3. And of course, by the end I was dizzy and wrecked.
Welcome back!!!
That workout is posted HERE
What the freak happened?
Where did I go?
Well, you'll note that my last posting was about 9 months ago - babies conceived when I quit working out are now born.
Dang.
It started out with too much weight in a deadlift. I caught a drop with my fingertips, and figured, hey, I can clear the deck like this. So I did.
And then the tendons in my arms started hurting and quit working.
For about 2 months.
After 3 months I could grasp objects.
After 5, it didn't hurt anymore.
Then, I just never got back into it.
Enough.
Today: Cindy.
5 complete rounds.
The last few pullups and pushups went to crap.
Well, you'll note that my last posting was about 9 months ago - babies conceived when I quit working out are now born.
Dang.
It started out with too much weight in a deadlift. I caught a drop with my fingertips, and figured, hey, I can clear the deck like this. So I did.
And then the tendons in my arms started hurting and quit working.
For about 2 months.
After 3 months I could grasp objects.
After 5, it didn't hurt anymore.
Then, I just never got back into it.
Enough.
Today: Cindy.
5 complete rounds.
The last few pullups and pushups went to crap.
Friday, 11 May 2007
Deadlifts:
Warm up at 65#, 90#, 135, then:
3@ 145#
3@ 155#
3 @ 175#
3 @ 180#
3 @ 185#
3 @ 190
3 @ 195#
1 @ 200#
1 @ 205#
1 @ 210#
Cleared the deck! That's all the weights I own!
Warm up at 65#, 90#, 135, then:
3@ 145#
3@ 155#
3 @ 175#
3 @ 180#
3 @ 185#
3 @ 190
3 @ 195#
1 @ 200#
1 @ 205#
1 @ 210#
Cleared the deck! That's all the weights I own!
Thursday, 10 May 2007
5 rounds, for time:
21 power cleans, 45#
12 shoulder presses, 45#
Results:
14:41.
Good, hard workout. Suspect it would be harder at the Rx'd 85# and HSPU's, but I'm running with the pups so I don't hurt my shoulder any worse than it's been.
21 power cleans, 45#
12 shoulder presses, 45#
Results:
14:41.
Good, hard workout. Suspect it would be harder at the Rx'd 85# and HSPU's, but I'm running with the pups so I don't hurt my shoulder any worse than it's been.
Monday, 07 May 2007
Rest day at CF HQ.
Team Car Push:
Guys A, B & C
A pushes car North, B pushes South.
A,B & C: 10 pushups
C: North push, A: South
A/B/C: 10 pushups
B: North, C: South
A/B/C: 10 pushups.
At finish, all have pushed car north and south, 200m each direction, done 30 pushups.
Car is 1991 Geo Prism
Road is ever-so-slightly slanted (It's Florida), 200 meters.
Other 2 guys are passengers. So for once, someone else got to carry my 200#.
Team Car Push:
Guys A, B & C
A pushes car North, B pushes South.
A,B & C: 10 pushups
C: North push, A: South
A/B/C: 10 pushups
B: North, C: South
A/B/C: 10 pushups.
At finish, all have pushed car north and south, 200m each direction, done 30 pushups.
Car is 1991 Geo Prism
Road is ever-so-slightly slanted (It's Florida), 200 meters.
Other 2 guys are passengers. So for once, someone else got to carry my 200#.
Friday, 04 May 2007
As many rnds as possible in 20 min:
15 Thrusters @65#
21 Jumping Pullups
Re: managed 4 rounds, plus 3 thrusters
15 Thrusters @65#
21 Jumping Pullups
Re: managed 4 rounds, plus 3 thrusters
Tuesday, 01 May 2007
21-18-15-12-9-6-3
KB swings @ 35#
Pullups
Results: 23:38
Made it through the first 18 pullups with great form, after that it was all scrabbling, jumping, and broken sets.
KB swings @ 35#
Pullups
Results: 23:38
Made it through the first 18 pullups with great form, after that it was all scrabbling, jumping, and broken sets.
Friday, 27 April 2007
Max rounds in 20 min.
65# hang squat clean, 12 reps
7 pullups
Results: 7 complete rounds
h.s. cleans were broken after 4. Pullups became jumping pullups for a couple of rounds. Forearms are what gave out first.
Did today's workout with Justin
65# hang squat clean, 12 reps
7 pullups
Results: 7 complete rounds
h.s. cleans were broken after 4. Pullups became jumping pullups for a couple of rounds. Forearms are what gave out first.
Did today's workout with Justin
Thursday - 26 April 2007
Overhead squat
3-3-3-3-3-3-3 (that's 7 rounds of 3 reps)
Worked on form, did not feel comfortable. Kept it at 45#. Left shoulder feels strange strain.
Post workout-workout was bench press for max. Set a record (never had recorded it before) at 155#.
3-3-3-3-3-3-3 (that's 7 rounds of 3 reps)
Worked on form, did not feel comfortable. Kept it at 45#. Left shoulder feels strange strain.
Post workout-workout was bench press for max. Set a record (never had recorded it before) at 155#.
Tuesday, 24 April 2007
"Cindy"
As many rounds of
5 pullups
10 pushups
15 squats
as can be done in 20 minutes.
I managed 10 rounds. They looked pretty good till round 6. By round 10 it was sloppy and ugly.
Did this workout with Craig, Jen also did hers.
As many rounds of
5 pullups
10 pushups
15 squats
as can be done in 20 minutes.
I managed 10 rounds. They looked pretty good till round 6. By round 10 it was sloppy and ugly.
Did this workout with Craig, Jen also did hers.
Tuesday, 17 April 2007
Push-jerk 5-5-5-5-5
45 (practice) - 65-75-85-95-100
Could go a little heavier but 100 was no doubt a struggle. Want to learn more about the push-jerk.
Me, Craig, Justin. Aria and Jen on beginners.
45 (practice) - 65-75-85-95-100
Could go a little heavier but 100 was no doubt a struggle. Want to learn more about the push-jerk.
Me, Craig, Justin. Aria and Jen on beginners.
Monday, 16 April 2007
"Helen"
3 rounds of
Run 400m
21 KB swings @ 35# [subbed for the orig. 55# - don't own 55#ers
12 Pullups
Time: 14:50
Did this with Justin, David, and Craig. Aria and Jen worked on the beginner's program.
Compare with previous Helen (which was part of the "austere" program) my time was 0:05 seconds worse than before, but each round this time was 12 pullups instead of 10, and the kb swings were 35 instead of 25#. The pullups were better overall, with the first set being a solid 12, the second a solid 6, and the third with a few solid pullups and lots of slop. Last time was pretty sloppy all the way through. AND our last 400m was a touch short of 400, while this 400m is actually measured from the front of the house, while we're running from the back. So I'd have to conclude that I did more WORK, REPS and DISTANCE and kept my time almost the same. I'd say that an increase of 10# x 62 swings + 6 pullups is a pretty good tradeoff for 5 seconds.
3 rounds of
Run 400m
21 KB swings @ 35# [subbed for the orig. 55# - don't own 55#ers
12 Pullups
Time: 14:50
Did this with Justin, David, and Craig. Aria and Jen worked on the beginner's program.
Compare with previous Helen (which was part of the "austere" program) my time was 0:05 seconds worse than before, but each round this time was 12 pullups instead of 10, and the kb swings were 35 instead of 25#. The pullups were better overall, with the first set being a solid 12, the second a solid 6, and the third with a few solid pullups and lots of slop. Last time was pretty sloppy all the way through. AND our last 400m was a touch short of 400, while this 400m is actually measured from the front of the house, while we're running from the back. So I'd have to conclude that I did more WORK, REPS and DISTANCE and kept my time almost the same. I'd say that an increase of 10# x 62 swings + 6 pullups is a pretty good tradeoff for 5 seconds.
Friday, 13 April 2007
Backsquats:
95
115
125
135
145
155
165
175
Could do a little more but not too much more.
Did this one with Craig. Aria and Jen went running.
95
115
125
135
145
155
165
175
Could do a little more but not too much more.
Did this one with Craig. Aria and Jen went running.
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