Alrighty....last time I attempted Fight Gone Bad I did it wrong/did the wrong exercises. Today I did the correct exercises (a minor change in that I used a 12 lb med. ball instead of a 20 lb wall ball as we do not have those and 12lb is the heaviest we have). So here it is:
1 minute at each station with 1 minute rest before starting the circuit over:
12lb med ball wall pass
sumo deadlifts high pull @ 75lbs
20" box jump
push press @ 75lbs
row
I did three rounds. My goal is to build up to 5. And these rounds kicked my ass all over the place. There were times I had to stop and rest for a bit or take 1:30 sec to 2 min rest. Everytime I do a workout and I think my endurance rocks, I come across something like Twins or Fight Gone Bad and it blows my mind clear out of my fricken head.
I hate doing this one by myself as I get too focused on time, so after I've done so many reps, I stop to look at my stopwatch. I would like do this one with at least one other person next time so they can time me first and I can time them second. (or vice versa, but you get the idea).
I would like to get some of the other trainers or workers here into crossfit, but sometimes it's like pulling teeth getting people out of their comfort zone of working out. Just try 1 workout is all. If you don't like it, no worries, but don't knock it till you've tried it. Oh well. That was a side rant.
I didn't even keep count of my reps or calories (on the row machine). I really just wanted to concentrate one finishing this one. So as long as Fight Gone Bad isn't the WOD tomorrow, I think I'll be alright.
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PS, my car is not a comfortable place to take a nap.
Monday, May 25, 2009
Friday, May 22, 2009
Parkour, Crossfit, Primal Fitness WODs
The last post, I wrote up the parkour workout for that day. In case you are too lazy to scroll up, it went a little something like this:
For time:
Lunge and twist, count total reps (50m)
Perform as many push ups as lunges
Burpee + Broad jump, count total reps (50m)
Perform as many pull ups as burpees
Spring 50m
25 burpees
sprint 50m
25 Dive bomber push ups
Total Time: 21: 39
Kind of a fun workout. I still don't have near the endurence I want, but I have noticed it is getting better. I also did 7 kipping pullups in a row with out having to reset. The dive bomber push ups killed me though. I spent between 7-10 min on just them. So if I can keep working on my cardio and muscular endurance I think it could be possible to cut the workout down significantly. (In half would be nice; not sure if that's very realistic though as I've not done too many parkour workouts before).
The following day I attempted crossfit's couple/twin workout:
2 sets for time:
750 m row
20 handstand push ups
-17:02
115lb thursters
L-Sits
-4: 40
This one was somewhat depressing...sort of. I didn't complete it as my time on the Thrusters and L-Sits indicates. I made it through one round of thrusteres (at 75lbs) and my body just quit. I couldn't pull myself up for one pull up. Not one. I was dead. My heart rate jacked up, so I called it quits. Obviously I would like to finish it at some point, and while I was dissapointed I didn't finish, I literally could not do it. Next time.
Now for today (5/22/09)
Today I was on a limited time and only did two rounds of the parkour warm up:
-15-25 squats; 10-15 pull ups; 10-15 push ups; 5 samson stretch on each side.
This was followed by the Primal-Fitness WOD:
-15 min complete as many rounds as possible.
-1 lap (we ran 2 laps around a basketball court (probably was a bit shorter than a lap)
-10 wall ball squats @ w/12lb ball
-5 pull ups
I had a partner in this one. I got one of the other trainers, by the name of Rivo, to join me. It was interesting to note that I owned him in endurance, though in strength with the pull ups (he did normal as he couldn't quite get the kipping down) he owned me. We both got 7 rounds each.
For time:
Lunge and twist, count total reps (50m)
Perform as many push ups as lunges
Burpee + Broad jump, count total reps (50m)
Perform as many pull ups as burpees
Spring 50m
25 burpees
sprint 50m
25 Dive bomber push ups
Total Time: 21: 39
Kind of a fun workout. I still don't have near the endurence I want, but I have noticed it is getting better. I also did 7 kipping pullups in a row with out having to reset. The dive bomber push ups killed me though. I spent between 7-10 min on just them. So if I can keep working on my cardio and muscular endurance I think it could be possible to cut the workout down significantly. (In half would be nice; not sure if that's very realistic though as I've not done too many parkour workouts before).
The following day I attempted crossfit's couple/twin workout:
2 sets for time:
750 m row
20 handstand push ups
-17:02
115lb thursters
L-Sits
-4: 40
This one was somewhat depressing...sort of. I didn't complete it as my time on the Thrusters and L-Sits indicates. I made it through one round of thrusteres (at 75lbs) and my body just quit. I couldn't pull myself up for one pull up. Not one. I was dead. My heart rate jacked up, so I called it quits. Obviously I would like to finish it at some point, and while I was dissapointed I didn't finish, I literally could not do it. Next time.
Now for today (5/22/09)
Today I was on a limited time and only did two rounds of the parkour warm up:
-15-25 squats; 10-15 pull ups; 10-15 push ups; 5 samson stretch on each side.
This was followed by the Primal-Fitness WOD:
-15 min complete as many rounds as possible.
-1 lap (we ran 2 laps around a basketball court (probably was a bit shorter than a lap)
-10 wall ball squats @ w/12lb ball
-5 pull ups
I had a partner in this one. I got one of the other trainers, by the name of Rivo, to join me. It was interesting to note that I owned him in endurance, though in strength with the pull ups (he did normal as he couldn't quite get the kipping down) he owned me. We both got 7 rounds each.
Tuesday, May 19, 2009
been a while
as the title says. my 4 30 am cancelled for the day and I don't have to be in till noon, so I can finally catch up on here. I have participated in a few crossfit workouts in the last 5 days and some parkour exercises.
Wednesday I performed Cindy.
5 pull ups
10 push ups
15 squats
Made it 6 rounds in 20 min with her. Very tiring. The best and worst part for me was my pull ups. I had to use the grav machine 1 time which sucked, but all my pullups on the regular bar were that of the kipping style (though not always pretty). They are coming along much much better, which is making me happy.
Thursday was:
5 rounds of glute/ham sit ups and back extensions. This is an interesting one as I think people really need to be away not to hyperextend their backs while doing it as, accidently doing it one or two times may not do anything, repeated hyperextention could cause lower back problems. Other than that, it took me 22:51 sec to complete it. My abs and lower back were done for about 3 days. My abs actually felt like they were bruised at 4 days out from that workout. Sick stuff.
Sunday a friend of mine came over and we worked on kipping pullups and did a little bit of parkour (learning some basic crawls, jumps, rolls and using our momentum up and over a couple obsticles. Nothing advanced, but then again, we were not advanced.
Monday. Ah C-Fit. Monday was awesome on 2 counts. The first being as I was sitting on the row machine to start my 500 m row, I notice a chap sitting on a row machine next to me and thought, I wonder if he is doing the same. As we are rowing and I finish, I get up and notice that he does too! I ask: "are you doing crossfit?" He says," I am. " AWESOME! So we finish the workout together and yak for a bit. I find out he works at a Jiu Jitsu place about half hour away...which is fantasitc as I am wanting to learn Jiu Jitsu! Anyway, back to the workout:
500 m row
body weight bench press x30
1000 m row
body weight bench press x20
2000 m row
body weight bench press x10
the rows weren't bad. tiring as crap, but not the worst part of the work out There's no way I could even come close to doing body weight bench press. I tried 185 first and got 2 and was done with that, dropped it to 135 pumped out 12 and was done, so then had to drop it to 105 and did that the rest of the way. I think that after doing those first few reps at a higher set 105 was fine, but on the 20 and 10, I would have liked a touch harder, especially for the 10. I think if I ever have to do high reps of body weight bench press again, 115 would probably be a dece one to start on for me.
As far a time is concerned....my stopwatch stopped, so either I accidently pressed a button while in transit from one station to the other (as I left it at the bench), some one else hit it, I hit the start/stop button wrong, or something else happened...so basically I have no idea what my time was except more than 5 minutes and less than 40 min. I want to say it was probably around 25, but that's just a guess based on the row machine saying 11: something on the timer (though I don't know if the timer stops when the person stops rowing)
Today, the 19th of May. Year 2009.
The rest day of c-fit and the first full Parkour workout that I will attempt and write about later with exception of what the actual work out is (which I will write now):
1 round for time:
Measure out 50 m.
-lunge and twist, count total reps
-perform as many push-ups as lunges
-burpee+broad jump 50m, count total reps
-Perform as many pull ups as burpees
-sprint 50m
-25 burpee
-sprint 50m
25 dive bomber push ups.
it's looking like a brutal one for me, but I think I can complete it at least. I'll let ya all know how it goes when I'm done.
Wednesday I performed Cindy.
5 pull ups
10 push ups
15 squats
Made it 6 rounds in 20 min with her. Very tiring. The best and worst part for me was my pull ups. I had to use the grav machine 1 time which sucked, but all my pullups on the regular bar were that of the kipping style (though not always pretty). They are coming along much much better, which is making me happy.
Thursday was:
5 rounds of glute/ham sit ups and back extensions. This is an interesting one as I think people really need to be away not to hyperextend their backs while doing it as, accidently doing it one or two times may not do anything, repeated hyperextention could cause lower back problems. Other than that, it took me 22:51 sec to complete it. My abs and lower back were done for about 3 days. My abs actually felt like they were bruised at 4 days out from that workout. Sick stuff.
Sunday a friend of mine came over and we worked on kipping pullups and did a little bit of parkour (learning some basic crawls, jumps, rolls and using our momentum up and over a couple obsticles. Nothing advanced, but then again, we were not advanced.
Monday. Ah C-Fit. Monday was awesome on 2 counts. The first being as I was sitting on the row machine to start my 500 m row, I notice a chap sitting on a row machine next to me and thought, I wonder if he is doing the same. As we are rowing and I finish, I get up and notice that he does too! I ask: "are you doing crossfit?" He says," I am. " AWESOME! So we finish the workout together and yak for a bit. I find out he works at a Jiu Jitsu place about half hour away...which is fantasitc as I am wanting to learn Jiu Jitsu! Anyway, back to the workout:
500 m row
body weight bench press x30
1000 m row
body weight bench press x20
2000 m row
body weight bench press x10
the rows weren't bad. tiring as crap, but not the worst part of the work out There's no way I could even come close to doing body weight bench press. I tried 185 first and got 2 and was done with that, dropped it to 135 pumped out 12 and was done, so then had to drop it to 105 and did that the rest of the way. I think that after doing those first few reps at a higher set 105 was fine, but on the 20 and 10, I would have liked a touch harder, especially for the 10. I think if I ever have to do high reps of body weight bench press again, 115 would probably be a dece one to start on for me.
As far a time is concerned....my stopwatch stopped, so either I accidently pressed a button while in transit from one station to the other (as I left it at the bench), some one else hit it, I hit the start/stop button wrong, or something else happened...so basically I have no idea what my time was except more than 5 minutes and less than 40 min. I want to say it was probably around 25, but that's just a guess based on the row machine saying 11: something on the timer (though I don't know if the timer stops when the person stops rowing)
Today, the 19th of May. Year 2009.
The rest day of c-fit and the first full Parkour workout that I will attempt and write about later with exception of what the actual work out is (which I will write now):
1 round for time:
Measure out 50 m.
-lunge and twist, count total reps
-perform as many push-ups as lunges
-burpee+broad jump 50m, count total reps
-Perform as many pull ups as burpees
-sprint 50m
-25 burpee
-sprint 50m
25 dive bomber push ups.
it's looking like a brutal one for me, but I think I can complete it at least. I'll let ya all know how it goes when I'm done.
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