A brief update, since people were emailing me that I hadn't updated.
* In general, I'm doing two Heavy days plus two Mediums and one or two Light/Aerobic days each week. It hasn't been very formal, depends on how I feel that day. The weights are moving up. I'm finally at a kinda-lean 200#.
* I'm doing 50 pushups each night regularly, more irregularly is 50 squats and 50 situps. The pushups might be 2x20 regular + 1x10 narrow or 5x10 explosive or whatever.
* I'm wearing around a 20 pounds weight vest all the time. Started with a 10 pound vest but 20 pounds is more appropriate for me. I try to do some plyometrics on the Medium or Light days. Reason behind wearing a weight vest? Read this
* I'm trying to walk to/from school more often. This takes 40-45 minutes each way and when combined with the vest, seems to be burning off some fat.
Wednesday, March 25, 2009
Saturday, January 31, 2009
last week
1-26-09
I wasn't supposed to do anything today but it was warm and I felt really good. So I did a quick 15 minutes of pullups and dips, plus a few sets of crunches. I'm glad that I did.
1-27-09
Heavy Weight day
Regular warmup
Squat: 135x10, 185x6, 195x5, 215x5, 225x5, 235x5
DB Bench: 40# DBs x 10, 60x6, 80x5, 85x5, 85x5, 85x5
Seated 1-arm row: 4x[100x5 (each side)]
This felt like a good workout. I liked the weights.
1-28-09
This was a G/M day, so after the warmup, I did 5 sets of [5 1-leg squats to chair/low bench (each leg) + spring down basketball court, jog back, sprint out, jog back]. It took 6:30.
1-29-09
Busy day at school. Pushed the workout off until tomorrow.
1-30-09
Regular warmup followed by 20:00 of [5 lunges (each side) holding 30# DBs and doing upright row at the top + 5 lunges holding 30# + 10 burpees + 10 crunches]. It was plenty tough. I took rest by doing more crunches near the end. Sometimes 12, sometimes 15. It was a good workout.
I wasn't supposed to do anything today but it was warm and I felt really good. So I did a quick 15 minutes of pullups and dips, plus a few sets of crunches. I'm glad that I did.
1-27-09
Heavy Weight day
Regular warmup
Squat: 135x10, 185x6, 195x5, 215x5, 225x5, 235x5
DB Bench: 40# DBs x 10, 60x6, 80x5, 85x5, 85x5, 85x5
Seated 1-arm row: 4x[100x5 (each side)]
This felt like a good workout. I liked the weights.
1-28-09
This was a G/M day, so after the warmup, I did 5 sets of [5 1-leg squats to chair/low bench (each leg) + spring down basketball court, jog back, sprint out, jog back]. It took 6:30.
1-29-09
Busy day at school. Pushed the workout off until tomorrow.
1-30-09
Regular warmup followed by 20:00 of [5 lunges (each side) holding 30# DBs and doing upright row at the top + 5 lunges holding 30# + 10 burpees + 10 crunches]. It was plenty tough. I took rest by doing more crunches near the end. Sometimes 12, sometimes 15. It was a good workout.
Sunday, January 25, 2009
Two for the price of one
1-24-09
Another W(eightlifting) day. After a solid warmup of jumprope|pushups|air squats|shoulder rotations|stop-overs/unders, I got right to it.
* The deadlifts were a little lighter than last week but I did them all clean, from the floor. I felt that this was a better workout than my last deadlifts. I should start with 285 next week.
* The press felt pretty good too. Maybe start with 100# next time.
* I was a little tired by the pullups but I focused on making each one strong. I could stick with 40# and try to do them straight in a row or go up to 45# and focus on making each one explosive.
Finished with some ab crunch work on the bosu ball plus 5kg ball held in different positions.
1-25-09
Ran for 28:11. Pretty hilly, got my pulse up. Supposed to throw some G element in but I just felt like running. It was a good workout.
Another W(eightlifting) day. After a solid warmup of jumprope|pushups|air squats|shoulder rotations|stop-overs/unders, I got right to it.
| Deadlift | 135x8, 225x5, 275x5, 285x5, 295x5, 305x5 |
| Military Press | barx10, 65x8, 95x5, 100x5, 110x5, 115x5 |
| weighted pullups | 4x[40#x5] |
* The deadlifts were a little lighter than last week but I did them all clean, from the floor. I felt that this was a better workout than my last deadlifts. I should start with 285 next week.
* The press felt pretty good too. Maybe start with 100# next time.
* I was a little tired by the pullups but I focused on making each one strong. I could stick with 40# and try to do them straight in a row or go up to 45# and focus on making each one explosive.
Finished with some ab crunch work on the bosu ball plus 5kg ball held in different positions.
1-25-09
Ran for 28:11. Pretty hilly, got my pulse up. Supposed to throw some G element in but I just felt like running. It was a good workout.
Thursday, January 22, 2009
All Together Now
Today's workout was a GMW workout. After my usual warmup (although I need to stop cutting corners on the jumprope. Jump for a minute, not 40s, not 55s.)
[1-arm OH lunge (5 reps each arm), bent row, burpees (w/o pushup)]. I used 35# for the lunge and 90# for the bent row.
I did this for 18:00 and was shot. Meant to go for 20 minutes but I was getting sloppy holding the weight up for the lunge. This was a Good Workout. I was breathing hard, struggling to keep form. For next time, I want to use more weight for the bent row, like 115#. I will keep the lunge weight the same just b/c it was my shoulders that made me finish a little early.
I finished the workout with weighted crunches on a ball.
P.S. Today was 11 [pushups, squats, crunches] at home.
[1-arm OH lunge (5 reps each arm), bent row, burpees (w/o pushup)]. I used 35# for the lunge and 90# for the bent row.
I did this for 18:00 and was shot. Meant to go for 20 minutes but I was getting sloppy holding the weight up for the lunge. This was a Good Workout. I was breathing hard, struggling to keep form. For next time, I want to use more weight for the bent row, like 115#. I will keep the lunge weight the same just b/c it was my shoulders that made me finish a little early.
I finished the workout with weighted crunches on a ball.
P.S. Today was 11 [pushups, squats, crunches] at home.
Wednesday, January 21, 2009
G, the MW
Keeping up with my own CrossFit(tm)-style workouts...
1-20-09
This was a G(ymnastics) day. The template said to spend 45 minutes working on my handstands. I knew there was no way I was strong enough to do that for 45 minutes. So after my usual jumprope, squats, step-over/unders, I worked on pistol squats and then handstands.
Pistol Squats - I read through Pavel's Naked Warrior first. Then I spent ~15 minutes working on pistol (one-legged) squats, moving to lower and lower platforms to rest my bum on. I stopped when I was too tired to stand up cleanly. Probably did 7 or 8 sets of 5 reps on each leg, with stretching after every two sets. Some reps would be clean and strong. Others felt sloppy and weak. Form and tension really make a big difference.
Handstands - I probably spent about 8 minutes on this total, with maybe 5 actually being in a handstand position. I put my hands close to a wall and then kicked up and rested my feet lightly against the wall. Before I ended each rep, I'd try to pull my feet away from the wall and balance there. This was super tiring! It is going to take some time just to get the strength to stay in that position and only then will I try to do it without the support of the wall.
1-21-09
Today was a M(etabolic)- W(eight) day. After the usual warmup, I did 5 x [10 Burpees w/ pushup at the bottom + [5 Hang Clean + Push Press @ 95#]]. This took 10:59 and had me breathing pretty hard at times. I could've cleaned more, maybe even as high as 135# but I would've had problems pressing that right now. Next time I do something like this workout, I'll keep the weights/numbers the same and just try to go faster. Maybe move up in weight when I can do this under 8:00. I could've gone faster if I had gotten rid of the pushup in the burpees and/or the push press. My shoulders were pretty tired. I think I'm going to incorporate burpees more into my Metabolic-combo workouts. 3 sets of lightly-weighted crunches and then I was done.
1-20-09
This was a G(ymnastics) day. The template said to spend 45 minutes working on my handstands. I knew there was no way I was strong enough to do that for 45 minutes. So after my usual jumprope, squats, step-over/unders, I worked on pistol squats and then handstands.
Pistol Squats - I read through Pavel's Naked Warrior first. Then I spent ~15 minutes working on pistol (one-legged) squats, moving to lower and lower platforms to rest my bum on. I stopped when I was too tired to stand up cleanly. Probably did 7 or 8 sets of 5 reps on each leg, with stretching after every two sets. Some reps would be clean and strong. Others felt sloppy and weak. Form and tension really make a big difference.
Handstands - I probably spent about 8 minutes on this total, with maybe 5 actually being in a handstand position. I put my hands close to a wall and then kicked up and rested my feet lightly against the wall. Before I ended each rep, I'd try to pull my feet away from the wall and balance there. This was super tiring! It is going to take some time just to get the strength to stay in that position and only then will I try to do it without the support of the wall.
1-21-09
Today was a M(etabolic)- W(eight) day. After the usual warmup, I did 5 x [10 Burpees w/ pushup at the bottom + [5 Hang Clean + Push Press @ 95#]]. This took 10:59 and had me breathing pretty hard at times. I could've cleaned more, maybe even as high as 135# but I would've had problems pressing that right now. Next time I do something like this workout, I'll keep the weights/numbers the same and just try to go faster. Maybe move up in weight when I can do this under 8:00. I could've gone faster if I had gotten rid of the pushup in the burpees and/or the push press. My shoulders were pretty tired. I think I'm going to incorporate burpees more into my Metabolic-combo workouts. 3 sets of lightly-weighted crunches and then I was done.
Monday, January 19, 2009
This is where I deviate a little from the formal CrossFit schedule. Instead of 3 on, 1 off, I do 3 on, 1 off, 2 on, 1 off. This fits the week better (and I like consistency) plus I will always have a W(eight) day on the two-day segment. So without further ado, the workouts...
1/17/2009
The deadlifts were harder than I thought. I did the last three sets by starting from standing up. This is easier for some reason.
After the deadlifts I was pretty bushed. Hard to stay focused for the presses and pullups. I'm also fighting a cold and I think that caught up to me.
I ended with some crunches.
1/18/2009
Today was a G(ymnastics)/W(eight) day. I did an easy 25:00 trail run with Nicole, with two or three stops to do 10 pushups as fast as I could.
Today was also Day 7 of my Challenge. Every day I do one more pushups, situp and squat than the day before. These are done at night, independently from any workouts I did that day. I guess the goal is to get to 100.
1/17/2009
| Regular warmup | jumprope, pushups, squats, shoulder rotations, step-overs/unders. I did some double-unders, better than I have in the past plus some single-leg jumping. |
| Deadlift | 135x8, 225x6, 4x[315x5] |
| Military Press | barx10, 65x10, 95x5, 3x[105x5] |
| Pullups w/ weight | 4x[30#x5] |
The deadlifts were harder than I thought. I did the last three sets by starting from standing up. This is easier for some reason.
After the deadlifts I was pretty bushed. Hard to stay focused for the presses and pullups. I'm also fighting a cold and I think that caught up to me.
I ended with some crunches.
1/18/2009
Today was a G(ymnastics)/W(eight) day. I did an easy 25:00 trail run with Nicole, with two or three stops to do 10 pushups as fast as I could.
Today was also Day 7 of my Challenge. Every day I do one more pushups, situp and squat than the day before. These are done at night, independently from any workouts I did that day. I guess the goal is to get to 100.
Thursday, January 15, 2009
All together now
Today was scheduled to be a MGW day and so it was, as best I could. It began with the usual warmup (jumprope, pushups, squats, steop-over/under, shoulder rotations). I did some double-unders for one round. I need to work on those more. They really are pretty hard.
The workout was...
If you aren't familiar with 'mountain climbers', here is a clip. http://www.youtube.com/watch?v=HSTK0XzbFN0
I did these b/c I wasn't sure if the ceiling would be high enough to jumprope. It is hard to do the metabolic conditioning part of these CrossFit workouts inside. Not enough room to run. Not enough 'height' to jumprope. Besides mountain climbers, I could do burpees or maybe jumping jacks.
I used 40# DBs for the thrusters.
Overall it was a good workout. I got through 6 sets, I think, in 20:36. I really died off during the last 10:00! Breathing really hard, this was how I expected to feel yesterday.
The workout was...
| as many rounds as possible in 20:00 | 25 mountain climbers, 10 pullups, 10 thrusters |
If you aren't familiar with 'mountain climbers', here is a clip. http://www.youtube.com/watch?v=HSTK0XzbFN0
I did these b/c I wasn't sure if the ceiling would be high enough to jumprope. It is hard to do the metabolic conditioning part of these CrossFit workouts inside. Not enough room to run. Not enough 'height' to jumprope. Besides mountain climbers, I could do burpees or maybe jumping jacks.
I used 40# DBs for the thrusters.
Overall it was a good workout. I got through 6 sets, I think, in 20:36. I really died off during the last 10:00! Breathing really hard, this was how I expected to feel yesterday.
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