I know I get a little over ambitious or maybe once I decide on a goal, I just don't work on it as much as I should but I knew I would probably not be able to do a single set of 50 pull ups for Eugene Allen's 50th Birthday.
I don't have a good pull up station here at home and Brand X is closed on Sunday, so I went over to the little fitness center in my neighborhood (they let me have a free day - since I said I would be less than a half hour) and tried to do a pull up on one of their lifting cages (like the ones they have at the Vista HS WL gym) but I think I lack confidence on it so I couldn't do it.
I settled for the Gravitron (cybex?) machine. I used the parallel grips for most of the reps and started with 8 # of assistance. After about 15 I upped it to 10#. I was doing sets of 2 and when I got to where I could only do singles, I was at 40 so I upped it to 12# and cranked out a few sets of triples.
I finished the fifty in 20:00 and that is counting futzing around with the first station.
I still posted on Eugenes thread so that he would know I tried. But assisted mmmm maybe he won't count them.
bummer.
Sunday, November 27, 2005
Saturday, November 26, 2005
Saturday's Workout
Did the Brand X "Happy Day Workout" by Cindy Franz.
Station 1: Ring pull ups
Station 2: Box jumps
Station 3: Pull ups
Station 4: Situps Station
5: Thrusters
Partner A runs 200m while Partner B performs max. reps at station, then switch. Move to next station and repeat.
Partner A + Partner B + 100 (10 points per lap) = total points
I had a new person, Juliette, who had only been to one class before, and Jeff asked if I was sure - knowing she would not get as much done, I suppose or possibly afraid for her, since I run REALLY slow! haha.
First station, pull ups I did 3 sets of 5 pull ups and a set of 2 then a single for 18. Juliette came back and she did some jumping pullups before Jeff pointed out that if she did not get her chin over the reps don't count, so she ended up with just a few pull ups.
Next was the situps which I happend to ROCK at, so I got up to 62 points on my set, then I ran, came back and did jumping ring dips which I do not rock at, so 5:1 ratio gave me 5 equivalent dips. for at running total of 67.
Box jumps got me to 82
Last but not least I kicked ass on the thrusters with a 35 # bar by getting to 110.
I did my last run after giving Juliette a quick instruction on how to do it and worried a little that she should be using a PVC pipe. Told her to do whatever Jeff said if he came by. When I got back from my run, her boyfriend David was watching her form.
Since she was focusing mostly on form, she didn't count all her reps and so we counted 10 for each exercise except we just counted 5 for pull ups.
So we had 255 points all together. Not too shabby.
I helped her work on jumping pull ups on a better station for it and then we did some squatting practice.
Station 1: Ring pull ups
Station 2: Box jumps
Station 3: Pull ups
Station 4: Situps Station
5: Thrusters
Partner A runs 200m while Partner B performs max. reps at station, then switch. Move to next station and repeat.
Partner A + Partner B + 100 (10 points per lap) = total points
I had a new person, Juliette, who had only been to one class before, and Jeff asked if I was sure - knowing she would not get as much done, I suppose or possibly afraid for her, since I run REALLY slow! haha.
First station, pull ups I did 3 sets of 5 pull ups and a set of 2 then a single for 18. Juliette came back and she did some jumping pullups before Jeff pointed out that if she did not get her chin over the reps don't count, so she ended up with just a few pull ups.
Next was the situps which I happend to ROCK at, so I got up to 62 points on my set, then I ran, came back and did jumping ring dips which I do not rock at, so 5:1 ratio gave me 5 equivalent dips. for at running total of 67.
Box jumps got me to 82
Last but not least I kicked ass on the thrusters with a 35 # bar by getting to 110.
I did my last run after giving Juliette a quick instruction on how to do it and worried a little that she should be using a PVC pipe. Told her to do whatever Jeff said if he came by. When I got back from my run, her boyfriend David was watching her form.
Since she was focusing mostly on form, she didn't count all her reps and so we counted 10 for each exercise except we just counted 5 for pull ups.
So we had 255 points all together. Not too shabby.
I helped her work on jumping pull ups on a better station for it and then we did some squatting practice.
Wednesday, November 23, 2005
WOD
4 rounds for time
Run 400M
50 Squats
Did a variation at Brand X (Pack workout)
3 rounds for time:
Run 800M
50 Squats
(Big Dogs did Weighted Front squats)
My time: 26:05
That's 50 fewer squats (actually 40 fewer because I did 4 sets of 15 in the last round) and 800m more running.
My runs averaged about 6 minutes each round. Squats about 2 minutes each round - sucking wind approx 2 total minutes. LOL.
Run 400M
50 Squats
Did a variation at Brand X (Pack workout)
3 rounds for time:
Run 800M
50 Squats
(Big Dogs did Weighted Front squats)
My time: 26:05
That's 50 fewer squats (actually 40 fewer because I did 4 sets of 15 in the last round) and 800m more running.
My runs averaged about 6 minutes each round. Squats about 2 minutes each round - sucking wind approx 2 total minutes. LOL.
Tuesday, November 22, 2005
Mysterious Bruises
Last wednesday I came home from crossfit with a mysterious bruise forming on my left upper arm. Very noticeable.
I couldn't figure it out.
There were some ring dips in the chipper we did in the class but the ring circumfirence is way to small to bruise me that high up, and I dismissed it as the cause.
Well, last night I noticed the bruise was back with vengeance after doing some more jumping dip practice and some static holds on my rings at home. I went back and did a little recreation of the scene.
Apparently, the buckle you adjust the height of Tyler's rings is exactly at that spot when adjusted at a good position for jumping.
Mystery solved.
I wonder if the rotation of my wrists is too far in and if I adjust to proper rotation away from my torso the buckle will not press on my arm that way.....
I couldn't figure it out.
There were some ring dips in the chipper we did in the class but the ring circumfirence is way to small to bruise me that high up, and I dismissed it as the cause.
Well, last night I noticed the bruise was back with vengeance after doing some more jumping dip practice and some static holds on my rings at home. I went back and did a little recreation of the scene.
Apparently, the buckle you adjust the height of Tyler's rings is exactly at that spot when adjusted at a good position for jumping.
Mystery solved.
I wonder if the rotation of my wrists is too far in and if I adjust to proper rotation away from my torso the buckle will not press on my arm that way.....
Zone Redux
These pants are too tight.
dammit.
Breakfast...coffee. Three espresso shots. Heavy cream.
Not really zone and no nutrition.
Lunch....3 oz grilled chicken. 1 cup white bean "chili" really just bean soup. Giving myself 3 unfavorable carbs for that. Assuming fat is commensurate.
eh.
I'm gonna get back on the zone - will try to do zone for Turkey day. I'll let you know how that works out.
dammit.
Breakfast...coffee. Three espresso shots. Heavy cream.
Not really zone and no nutrition.
Lunch....3 oz grilled chicken. 1 cup white bean "chili" really just bean soup. Giving myself 3 unfavorable carbs for that. Assuming fat is commensurate.
eh.
I'm gonna get back on the zone - will try to do zone for Turkey day. I'll let you know how that works out.
Saturday, November 19, 2005
Painstorm - Suck it up Buttercups!
Painstorm - Pack version @Brand X
1:00 to do:
50-40-30 Squats
45-35-25 Pushups (knees - I'm a realist)
Run 400m
40-36-32-28-24 DB snatch (L/R)
Run 400m
30 Box Jumps
27 Pull ups
Cried uncle at the 1hr mark.
The rest should have been
24-18 Box Jumps
21-15 PUll ups
Run 400M
20-16-12 Dumbbell burpee, hang squat clean, thrusters
18-14-10 Ring dips
Run 400m
10-8-6 HSPU’s
9-7-5 Pistol (1 rep = l,r)
Run 400m
1:00 to do:
50-40-30 Squats
45-35-25 Pushups (knees - I'm a realist)
Run 400m
40-36-32-28-24 DB snatch (L/R)
Run 400m
30 Box Jumps
27 Pull ups
Cried uncle at the 1hr mark.
The rest should have been
24-18 Box Jumps
21-15 PUll ups
Run 400M
20-16-12 Dumbbell burpee, hang squat clean, thrusters
18-14-10 Ring dips
Run 400m
10-8-6 HSPU’s
9-7-5 Pistol (1 rep = l,r)
Run 400m
Thursday, November 17, 2005
Stubborn
me (after doing 20#db walking lunges): I don't think I can do the HSQ with these 20#ers.
Jason: Just do front squats. Or shallow HSQ.
Me: I guess I can do that instead of lowering the wts.
/Me does 35 20#HSQs. ALL THE WAY DOWN and ALL the WAY UP.
STOOOOPID.
Jason: Just do front squats. Or shallow HSQ.
Me: I guess I can do that instead of lowering the wts.
/Me does 35 20#HSQs. ALL THE WAY DOWN and ALL the WAY UP.
STOOOOPID.
Wednesday, November 16, 2005
ouchie
I did a modifed version of the WOD:
800M run
20 inch Box jump, 35 reps (is this the tall box at the school?)
Sit-up, 35 reps
35 Slam-ball, 20 pound ball
20 pound Dumbbell walking lunge, to end of building and back
20 pound Dumbbell hang squat clean, 35 reps
jumping Ring dips, 35 reps
about 50 minutes. Should have used lower weights. Good one.
800M run
20 inch Box jump, 35 reps (is this the tall box at the school?)
Sit-up, 35 reps
35 Slam-ball, 20 pound ball
20 pound Dumbbell walking lunge, to end of building and back
20 pound Dumbbell hang squat clean, 35 reps
jumping Ring dips, 35 reps
about 50 minutes. Should have used lower weights. Good one.
Gotta get back on track
Noticing the effects of not working out...made myself do a modified Fran at home. My pullup station doesn't work for me. So I hung my rings from the bar and did:
Bizzarro-Fran for me tonight:
21-15-9 of
65# thrusters
Jumping Ring dips
16:24
Thrusters were DIFFICULT - and too heavy for me to do more than sets of 5's and threes.
Focused on getting shoulders in ears and going all the way down for thrusters and on getting full extension and keeping arms close to my body on the jump-dips. I thought about doing 5:1 ratio for pull ups but it was 10pm and wanted to keep the time down.
I think I might use the Jumping dips as a sub for pullups at home. That way I can still do workouts with pull ups in them and work my ring dips at the same time.
Bizzarro-Fran for me tonight:
21-15-9 of
65# thrusters
Jumping Ring dips
16:24
Thrusters were DIFFICULT - and too heavy for me to do more than sets of 5's and threes.
Focused on getting shoulders in ears and going all the way down for thrusters and on getting full extension and keeping arms close to my body on the jump-dips. I thought about doing 5:1 ratio for pull ups but it was 10pm and wanted to keep the time down.
I think I might use the Jumping dips as a sub for pullups at home. That way I can still do workouts with pull ups in them and work my ring dips at the same time.
Saturday, November 05, 2005
Chipper
30 Pull-ups
50 Kettlebell swings 16kg (35#) 5x10
75 Sit-ups
50 Push-ups (mix of reg/knees)
30 Front squats, 65 pounds !!
50 Supermans
25 Handstand Pushups (attempted then did 15#db presses)
30 Hang squat cleans, 45 pounds
30 Knees to elbows
35 Dips (dips/assisted jumping on rings)
21 Thrusters 15 pound - dbs
50 Sit-ups
1:05
I had my first private session with Kim Toth today. She had me do:
Run 200m
Static Holds in a tuck on the rings - x 4 max holds
run 200m
Ring pushups 4 x max (2 sets on knees)
run 200m
Ring extensions? This is where you start out in push up position and the gradually reach forward to a planche...not sure what they are called. 4x max reach
run 200m
Stretch - good mornings with pvc pipe
5 sets of O/H squat with 5 presses in the down position
This was all BEFORE the chipper. No wonder it took me an hour. But here's the mods on the last time we did this chipper:
Pack Workout
Time 47:00
with 45# bar for lifts, jumping pull ups, 20# shoulder presses for hspu, 20#kb swings.
Pushups: I did 20 std pushups and then went to knee pushups. I managed 1 last std pushup in the last 5 rep set.
_________________
50 Kettlebell swings 16kg (35#) 5x10
75 Sit-ups
50 Push-ups (mix of reg/knees)
30 Front squats, 65 pounds !!
50 Supermans
25 Handstand Pushups (attempted then did 15#db presses)
30 Hang squat cleans, 45 pounds
30 Knees to elbows
35 Dips (dips/assisted jumping on rings)
21 Thrusters 15 pound - dbs
50 Sit-ups
1:05
I had my first private session with Kim Toth today. She had me do:
Run 200m
Static Holds in a tuck on the rings - x 4 max holds
run 200m
Ring pushups 4 x max (2 sets on knees)
run 200m
Ring extensions? This is where you start out in push up position and the gradually reach forward to a planche...not sure what they are called. 4x max reach
run 200m
Stretch - good mornings with pvc pipe
5 sets of O/H squat with 5 presses in the down position
This was all BEFORE the chipper. No wonder it took me an hour. But here's the mods on the last time we did this chipper:
Pack Workout
Time 47:00
with 45# bar for lifts, jumping pull ups, 20# shoulder presses for hspu, 20#kb swings.
Pushups: I did 20 std pushups and then went to knee pushups. I managed 1 last std pushup in the last 5 rep set.
_________________
Wednesday, November 02, 2005
Tuesday Crossfit
Run 200 M
45# push press x 15
1 15' rope climb
How many rounds can you complete in 20 minutes.
5 rounds less 2 presses and 1 ropeclimb.
or in other words 4 rounds + 13 presses
Too much resting. Not enough puking. haha. I should have done better than that. But at least I climbed that damned rope 4 times! It took me a while to get my feed to get some grab each time and I had to hang on for dear life while I fumbled with it.
45# push press x 15
1 15' rope climb
How many rounds can you complete in 20 minutes.
5 rounds less 2 presses and 1 ropeclimb.
or in other words 4 rounds + 13 presses
Too much resting. Not enough puking. haha. I should have done better than that. But at least I climbed that damned rope 4 times! It took me a while to get my feed to get some grab each time and I had to hang on for dear life while I fumbled with it.
Tuesday, November 01, 2005
Back on Schedule...maybe
My mom comes back tonight.
Hopefully will be able to make it to Wednesday crossfit at BX, then Friday AM.
I'm going to try to get to the gym to do a workout. I'll pick one from last couple of weeks ago.
I feel like slug! ;)
Hopefully will be able to make it to Wednesday crossfit at BX, then Friday AM.
I'm going to try to get to the gym to do a workout. I'll pick one from last couple of weeks ago.
I feel like slug! ;)
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