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.
Showing posts with label Exercise. Show all posts
Showing posts with label Exercise. Show all posts
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.
Tuesday, 10 April 2007
"Elizabeth" (modified and subbed)
21 Cleans @ 95#
42 Bench dips
15 Cleans @100#
***
Could have gone longer but had to stop here b/c time restraints. Got a good workout anyway.
Did this one with Aria
21 Cleans @ 95#
42 Bench dips
15 Cleans @100#
***
Could have gone longer but had to stop here b/c time restraints. Got a good workout anyway.
Did this one with Aria
Monday, 09 April 2007
Deadlifts
135
140
145
150
155
165
170
I did this workout with Aria, Jen, Craig, Justin and David.
135
140
145
150
155
165
170
I did this workout with Aria, Jen, Craig, Justin and David.
Friday, 06 April 2007
As many rounds as possible of:
10 thrusters @ 65#
10 pullups
Made it for 4 rounds plus 10 more thrusters.
Tight chest, deep, loud breathing, muscles don't hold me up but cardio does.
Did today's workout with Aria, Justin, Craig and Jen
10 thrusters @ 65#
10 pullups
Made it for 4 rounds plus 10 more thrusters.
Tight chest, deep, loud breathing, muscles don't hold me up but cardio does.
Did today's workout with Aria, Justin, Craig and Jen
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