I'm not really tired whilst writing this; however I was after my workout on Friday. I have decided to stray from crossfit for a bit and work on designing my own workouts, as that is what I will be doing for a living. I still like some of crossfits principles though, which I am doing my best to apply to my designs. I am looking to do, as an example, mon, wed and fri resistence circuit training, while tues and thurs I can do cardio either by sprints: 200's-800's, swimming, or elliptical (which I probably won't do much as its ridiculously boring), I can also include some Parkour warm ups that I was watching on the crossfit page actually, not the parkour.
So my workout friday, I completed two rounds of:
20 x and 15x:
Prisoner squats (body weight squats)
Pull ups
handstand push ups substitutions (sitting on the floor using the bar)
21's (which i just did 20)
Dips (couldn't complete second round)
The dips were rough. The whole workout was rough. I almost threw up again. I had to lay down on the bench in the changing rooms and when I got home, passed out on the couch. I'm not sure if I'm dehydrating myself or trying to put too much in there for me, so when I do this workout or another work out like it, I'm going to try and do 3 rounds of 15, 12, 10 or something like that. I can't just jump in with the higher reps as my body can't really handle it too well right now. Plus, I need to start seeing how these workouts I'm designing are going, so when a client asks me to come up with something for them, I'm not doing something that's way to ridiculous.
Anyway...positive news: Kipping pullups are getting much much better and that makes me very happy. I was able to get 7 of them in a row, and while not 100% perfect, the improvement is definitely there. The main reason I couldn't do anymore after that is my hands were slipping on the pull up bar.
Not related to the workout directly; handstands. I held a handstand without aid of the wall for 5 seconds. When attempting a handstand not anywhere near a wall I will now slowly fall all the way over instead of quickly; my stabalization is getting better! Push ups are still rough for me, but I haven't really been working on hand stand push ups as much as actually trying to do a handstand without using any support.
Sunday, April 19, 2009
Friday, April 10, 2009
Finally
I was finally able to get in a work out yesterday and I decided to give monday's workout a go. I did not do it for time, but I still had to do it quickly as I really needed to be out of the gym to go in for an interview. So here's what the workout is:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
I think the first couple times I did more then 100ft...as I've never measure off 100 ft I guessed...then I asked a trainer and I found out I definitely did way more than 100 ft...oh well...worse things to do I suppose.
Good news and bad news with pull ups. Bad news first...I didn't do them all. Sorry. I couldn't physically do them unless I wanted to devote more than an hour in the gym, which I couldn't. Good news, my kippling pull ups are getting much better. I did 5 of them (doesn't sound like much, but believe me, for me, that is awesome) sort of in a row. I did 2 of the 5 back to back and then had to do the swinging movement once between the rest.
The sit ups on here are easy and my abs blow. Maybe they'll get harder once I'm able to do more with the other exercises...and maybe I'm a chinese fighter pilot. (If anyone gets that reference I'll gladly pay them....nothing).
Not really related to todays work out...my handstand is getting much better. I still use the wall but 2 times I was able to maintain a handstand for about 1.5-2 seconds without hitting the wall first. I've only tried doing push ups a few times and can get 1. But it's getting there.
Overall, not a dissapointing day besides not being able to do all the pull ups; though, like I said, since my kippling pull ups are doing better, that makes up for it to me.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
I think the first couple times I did more then 100ft...as I've never measure off 100 ft I guessed...then I asked a trainer and I found out I definitely did way more than 100 ft...oh well...worse things to do I suppose.
Good news and bad news with pull ups. Bad news first...I didn't do them all. Sorry. I couldn't physically do them unless I wanted to devote more than an hour in the gym, which I couldn't. Good news, my kippling pull ups are getting much better. I did 5 of them (doesn't sound like much, but believe me, for me, that is awesome) sort of in a row. I did 2 of the 5 back to back and then had to do the swinging movement once between the rest.
The sit ups on here are easy and my abs blow. Maybe they'll get harder once I'm able to do more with the other exercises...and maybe I'm a chinese fighter pilot. (If anyone gets that reference I'll gladly pay them....nothing).
Not really related to todays work out...my handstand is getting much better. I still use the wall but 2 times I was able to maintain a handstand for about 1.5-2 seconds without hitting the wall first. I've only tried doing push ups a few times and can get 1. But it's getting there.
Overall, not a dissapointing day besides not being able to do all the pull ups; though, like I said, since my kippling pull ups are doing better, that makes up for it to me.
Wednesday, April 1, 2009
Fight Gone Bad
Today I decided to do Fight Gone Bad (sorry I texted you the wrong one Jason...it wasn't Nicole that made me almost throw up). Interesting...especially since I forgot to look at their push press and did the wrong thing (not, I did the exercise wrong...I did the wrong exercise)...but you know what...who cares? I did 75 lb bench/dumbell press...which, when I think of pushing and pressing its usually that or military shoulder press. I also forgot to do the 20" jump.
So clearly I did not do the "Fight Gone Bad." It was more like, "Fight Gone." Either way I still worked out and it still kicked my ass.
So here's what I did:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (had to use a 9 lb ball...as there was no 20 lb ball)
Sumo deadlift high-pull, 75 pounds (Reps)
Bench Press, 75 pounds (Reps)
Row (Calories)....oh...there was no row machine either and the substitue they showed on the website was the Sumo Lift...so I just did lat rows (not the row machine)
to be honest some of these may be one or two less or more than what I got...I was out of it by the end of this...my endurance sucks and I was trying my best to keep with the time and I could remember the reps I did for some of them at the end.
so round 1 of the modified:
25 wall-ball
18 sumo deadlift high pull
35 bench press 75lbs
35x 50lbs lat row
Round 2:
23
13
18 (55 lb in each hand)
33 x50 lbs
Round 3:
20
10
20x 35lb in each hand (i think the math was a touch better on this one than the last)
25x 50 lbs
So clearly this tells me that my endurance really does suck and I really do need to work on it...and my memory. It at least gives me a good average of where I'm at...it's not perfect but hopefully next time I attempt this workout I'll be able to do all of it, do it right and be able to keep up.
PS...Crossfit sucks by yourself. This would have been a great one with two people. One guy goes first and times it and then switch it up. Also, some lady snagged the bench I was using when I went to do something else. UGH. (And I was at the xsport express too! so not too many people there).
So clearly I did not do the "Fight Gone Bad." It was more like, "Fight Gone." Either way I still worked out and it still kicked my ass.
So here's what I did:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (had to use a 9 lb ball...as there was no 20 lb ball)
Sumo deadlift high-pull, 75 pounds (Reps)
Bench Press, 75 pounds (Reps)
Row (Calories)....oh...there was no row machine either and the substitue they showed on the website was the Sumo Lift...so I just did lat rows (not the row machine)
to be honest some of these may be one or two less or more than what I got...I was out of it by the end of this...my endurance sucks and I was trying my best to keep with the time and I could remember the reps I did for some of them at the end.
so round 1 of the modified:
25 wall-ball
18 sumo deadlift high pull
35 bench press 75lbs
35x 50lbs lat row
Round 2:
23
13
18 (55 lb in each hand)
33 x50 lbs
Round 3:
20
10
20x 35lb in each hand (i think the math was a touch better on this one than the last)
25x 50 lbs
So clearly this tells me that my endurance really does suck and I really do need to work on it...and my memory. It at least gives me a good average of where I'm at...it's not perfect but hopefully next time I attempt this workout I'll be able to do all of it, do it right and be able to keep up.
PS...Crossfit sucks by yourself. This would have been a great one with two people. One guy goes first and times it and then switch it up. Also, some lady snagged the bench I was using when I went to do something else. UGH. (And I was at the xsport express too! so not too many people there).
Subscribe to:
Posts (Atom)
