Complete each exercise before moving on and complete the entire circuit for time.
100 pull ups
100 push ups
100 sit ups
100 squats
30:09
damnation. I was really hoping to get this under 30. The pull ups killed me. They took around 13 min to complete. The push ups I don't think took quite as long, but probably close. Sit ups were alright, squats were easy. Squats took about 2 minutes to do. (yes below 90) I need to learn some way of pacing myself instead of just going crazy fast and burning out. Unfortunately I am trying to beat my PR with the pull ups (at 25) but I gotta do that on an off day, or not during the workout. Anyway, it was suggested by Jason that I try the tabata style which, (correct me if I'm wrong Jason), you had said, 20 seconds of work, 10 seconds of rest.
Saturday, September 26, 2009
Saturday, September 19, 2009
Friday, September 18, 2009
Today
Five rounds for time:
30 Glute/ham sit ups
25 back extensions
14:11
I don't remember what I did last time on this one, but I think it took me in the upper teens/lower 20's to complete. I had it written down, but that's long gone now. I will shoot for as close to 10 min as possible for next time.
30 Glute/ham sit ups
25 back extensions
14:11
I don't remember what I did last time on this one, but I think it took me in the upper teens/lower 20's to complete. I had it written down, but that's long gone now. I will shoot for as close to 10 min as possible for next time.
Daniel
Daniel:
For time:
50 pull ups
400m run
95lb Thrusters- 21
800m run
95lb Thrusters- 21
400m run
50 pull ups
Total time: 27:36
What really killed me on this was a combination of the thrusters and the running...primarily the 800. The 800 and I have history together and lets just say it's not very pleasent at the reunions. I ended up having to stop halfway through (making it two more 400's). I was a little dissapointed that, but it's nothing that can't be worked on. In addition to that, I am running these in a basketball court, so it can be a bit stuffy. At least I don't have to rely on running on a treadmill...I'd go crazy. The thrusters aren't too bad. I have to break them down into groups of 7 especially since the running combo annihilates me for now. A little more positive...I have a new PR with kipping pull ups and can now get 25 in a row (my last was 19 when I did the 300 workout...speaking of which, it's getting close to the time I attempt it again). The last few times I've been doing them it just seems to click. I would like to try for 23-25 min next time. I really think if I keep up, 23 won't be a problem.
For time:
50 pull ups
400m run
95lb Thrusters- 21
800m run
95lb Thrusters- 21
400m run
50 pull ups
Total time: 27:36
What really killed me on this was a combination of the thrusters and the running...primarily the 800. The 800 and I have history together and lets just say it's not very pleasent at the reunions. I ended up having to stop halfway through (making it two more 400's). I was a little dissapointed that, but it's nothing that can't be worked on. In addition to that, I am running these in a basketball court, so it can be a bit stuffy. At least I don't have to rely on running on a treadmill...I'd go crazy. The thrusters aren't too bad. I have to break them down into groups of 7 especially since the running combo annihilates me for now. A little more positive...I have a new PR with kipping pull ups and can now get 25 in a row (my last was 19 when I did the 300 workout...speaking of which, it's getting close to the time I attempt it again). The last few times I've been doing them it just seems to click. I would like to try for 23-25 min next time. I really think if I keep up, 23 won't be a problem.
Thursday, September 3, 2009
The Last Couple Workouts
Wow, these last two workouts really drained me. The first being Fran's ugly mutilated step sister:
1000m row
21 Thrusters 95lbs
21 pull ups
750m row
15 Thrusters 95lbs
15 pull ups
500m row
9 Thrusters 95lbs
9 pull ups
I came the closest I ever did to throwing up at this one. I contemplated not finishing it, but after giving myself some rest towards the end, I decided that I should finish it no matter how long it took (which was about 34 min and 42 seconds).
I was done by the time the pull ups were introduced. Rowing and Thrusters literally drained all my energy. I did eat before, but I think I should have waited (Chicken w/brown rice, vegetables-onions; green pepper; snap peas; carrots and broccoli, some sunflower seeds thrown in and water) a little bit longer than 20 min (that's the high end). All in all I was glad to have accomplished it, but would have liked to have had a bit more energy to complete it faster. I really think I need to work more on cardio endurance...which is strange, given the next topic which was yesterdays workout:
21-15-9
135 lb clean
Ring dips
We don't have ring dips at work and I don't own any personally; and I sure as hell am not doing 63-45-28 for dips again. F that crap. So I asked one of the Assistant fitness managers for help and he directed me towards the hanging leg raise pad deal things (I'm spacing out right now). Where you place your elbows in them and hold onto the bar above you. They are very unstable and provide for a great substitute if nothing else is available. This one took me just around 31.5 minutes to complete (I did stop and talk with the maintenance guy, but I think I would have taken breaks periodically throughout that would have equated to that time spent talking, which was probably about 2 min if that).
I like cleans. Cleans are fun and I had our Fitness Manager point out something improper I was doing and told me how to correct that, so I was trying to work on it the rest of the time (Hard for me to describe on here what it was). The dips were pretty challenging so I had to break them off into smaller groups, take a little break and keep going.
The strange thing about this workout in relation to my comment about improving cardio is that during this workout I felt my heart was fine; my heart endurance could keep up, but the muscular endurance just wasn't there at all. I have only had this happen a couple times before and it's very strange when it does happen, because after the workout I feel as though I could keep going; but I know that I just don't have the strength to do so.
1000m row
21 Thrusters 95lbs
21 pull ups
750m row
15 Thrusters 95lbs
15 pull ups
500m row
9 Thrusters 95lbs
9 pull ups
I came the closest I ever did to throwing up at this one. I contemplated not finishing it, but after giving myself some rest towards the end, I decided that I should finish it no matter how long it took (which was about 34 min and 42 seconds).
I was done by the time the pull ups were introduced. Rowing and Thrusters literally drained all my energy. I did eat before, but I think I should have waited (Chicken w/brown rice, vegetables-onions; green pepper; snap peas; carrots and broccoli, some sunflower seeds thrown in and water) a little bit longer than 20 min (that's the high end). All in all I was glad to have accomplished it, but would have liked to have had a bit more energy to complete it faster. I really think I need to work more on cardio endurance...which is strange, given the next topic which was yesterdays workout:
21-15-9
135 lb clean
Ring dips
We don't have ring dips at work and I don't own any personally; and I sure as hell am not doing 63-45-28 for dips again. F that crap. So I asked one of the Assistant fitness managers for help and he directed me towards the hanging leg raise pad deal things (I'm spacing out right now). Where you place your elbows in them and hold onto the bar above you. They are very unstable and provide for a great substitute if nothing else is available. This one took me just around 31.5 minutes to complete (I did stop and talk with the maintenance guy, but I think I would have taken breaks periodically throughout that would have equated to that time spent talking, which was probably about 2 min if that).
I like cleans. Cleans are fun and I had our Fitness Manager point out something improper I was doing and told me how to correct that, so I was trying to work on it the rest of the time (Hard for me to describe on here what it was). The dips were pretty challenging so I had to break them off into smaller groups, take a little break and keep going.
The strange thing about this workout in relation to my comment about improving cardio is that during this workout I felt my heart was fine; my heart endurance could keep up, but the muscular endurance just wasn't there at all. I have only had this happen a couple times before and it's very strange when it does happen, because after the workout I feel as though I could keep going; but I know that I just don't have the strength to do so.
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