A New Kind of Workout: More Efficient

Showing posts with label More Efficient. Show all posts

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

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

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.

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

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

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

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

Monday, 26 March 2007

Crossfit "Austere"
Max 20 Rounds in 20 minutes:
50# sandbag push-press x 12
Pullups x 10

Managed 5 rounds, mostly jumping and assisted pullups. My arms gave out halfway through the 2nd round, although the push-presses went OK.

Did this one with Craig.

About the Tags

More Efficient: This exercise is measured by counting rounds of the exercise completed in a given time, usually 20 minutes. It expresses the ability to do more work in a given amount of time, and is a balance of strength and speed. The goal for next time is to be able to do more work in the same amount of time. Most associated with gymnastics and calisthenics.

More Strength: This exercise is measured by recording the amount of weight moved. The goal for next time is to move more weight, safely and with excellent form. The addition of weight is a slow process; quick additions create injury. Olympic powerlifters generally have the most strength.

More Speed: This exercise is measured in time. Although similar to "More Efficient," the idea is to do the same work faster than before. This includes running but also weightlifting a set number of reps, faster and faster.

Other: The "named" workouts (Helen, Filthy Fifty, etc.) are benchmark workouts. They are useful to see how you have improved since last time.

About Crossfit:

In my own words, Crossfit is about: Going bigger: get the most work done in a given amount of time. Going faster: get a given amount of work done in the shortest amount of time. Going stronger: move the greatest amount of weight. Avoiding routine: keeping your mind and body challenged through constant variability. Whole body motion: the real world never requires calf raises. It requires picking a child up off the ground and running a mile to get him to the hospital. Train for what you need to do, not what you want to look like. Closely related... Function, not image: Fitness serves your ability to do more things bigger, faster, and stronger. Although it inevitably creates a more athletic appearance, this is not the goal. Crossfit values what you can do, not what you look like. Where you are: Crossfit is not just for Olympic athletes. It's for grandmas and teenagers and middle aged guys. The human body has the same basic form, so it would follow that the exercises the human body needs are the same for everyone. Yet Crossfit acknowledges the differences in bodies with its "scalability." It is designed to be modified to meet you where you are, and to challenge you from there. If you're obese and can't do a pullup, Crossfit is for you. If you're a Navy S.E.A.L., Crossfit is for you. It is designed to put the same basic demands on the human body, but accounts for variables. Community: You are not made to be alone, and your workout should not emphasize isolation. Far from using a machine on your own, Crossfit is only at its best when you have the encouragement and coaching from other people. Recording your times and weights creates friendly competition. You need other people in your life, and your soul suffers if you don't have that. Let your workout serve your soul, not just your body.

A New Kind of Workout