A New Kind of Workout: More Speed

Showing posts with label More Speed. Show all posts

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.

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.

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.

Tuesday, 08 May 2007

Ran about 4 miles, pushing the baby in the jogger. No time.

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#.

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.

Thursday - 12 April 2007

Ran 5K

31:22

Thursday - 05 April 2007

3 rounds for time:
12 pullups
12 bench dips, feet also raised on another bench
30 good mornings,
400 m run

Time: 15:43

Did this one with the whole crew: Aria, Jen, Craig and Justin

Tuesday, 27 March 2007

21-18-15-12-9-6-3:
45# front squat
Situps.

NT. Finished.

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