I was going to swap around days 40 and 41 - rest on 40 and run on 41 - however, due to being busy on the holiday weekend (too much driving), I didn't get my bike ride/run in. I was visiting my dad on Monday and had a feeling I wouldn't have time to run that night - so instead I did 5 pull-ups each time I passed the chin-up bar. I probably totaled around 50 pull-ups or so - but still not what I was looking for.
Day 42 was my 2000m TT on the C2 Rower, followed by kipping pull-up practice and some dips.
I started with my warm-up:
800m Run (4:46)
25 push-ups
30 sit-ups
10 pull-ups
20 squats
My original plan for the 2000m was to keep on about a 2:00 (500m) pace for the first 1500 and then give it all I had for the last 500m. I got going faster than I had planned - about a 1:55, so I decided to try to keep with it - and I did.
I finished the 2000m in 7:40.1. I was a little slower on the second half - so next time I might keep slower in the first half so I have more energy for a strong finish - but instead I might just try to increase my endurance/stamina and make that an easier pace.
According to the concept2 online ranking system, this makes me about #153 in the world for my "class" (age 19-29, men heavyweight (165+ lb) with the average reported time being 7:35.8. The number 1 guy finished in 5:56.7. I guess I have some work to do - that's a quick pace to shoot for, at just under 1:39.2 for a 500m pace. I think I'll have to seriously step up my game to hope to do that. 500m and 1000m repeats, here I come!
After my row (I was pretty near dead...) I worked on my kipping pull-up, but with-out much progress. I used a bench to immobilize my feet while I worked on the swinging motion, akin to a video I had seen on youtube where someone was teaching this movement. I then tried to remove the bench and duplicate, but it didn't work so well. This reminds me I want to get a 10-day pass to crossfit321 - maybe I can find someone there that can help see what I am doing wrong.
I finished off with 2 sets of 10 dips.
Wednesday, September 9, 2009
Saturday, September 5, 2009
300 - Day 39 - Home Circuit
The plan:
Home workout - Static holds, Pistol Squats, Box Jumps, Hand stand push-ups
I ended up setting up a circuit as follows:
Handstand push-ups
Pistol Squats
Frog Stance
Box Jumps
KB Swings
Thrusters (w/dumbbell)
My original intent was 25, 15, 10 of each with only the first 4 stations. However, the plan was to do half of the pistol squats on each leg - and 25 and 15 don't divide well.
I ended up adjusting originally to 20, 16, 12 and adding the two events.
On the first set of handstand push-ups I only pulled off 7 (I was using my dumbbells to elevate myself a little more than I otherwise would have been and bracing myself on the wall, as I can't do even an unassisted hand-stand). So I used 2 more sets to finish 10 (I fell over after #8).
My final change-up was as follows:
20, 14, 10
Handstand Push-ups I only do 1/2 of the designated number
Pistol-squats are done 1/2 on each leg.
Frog stance is done in seconds
I warmed up as follows:
2000m run
20 push-ups
20 squats
20 back-extensions (swiss ball)
I then completed the above prescribed workout. Other than needing 3 sets to complete my first set of handstand push-ups, I also had to use 2 sets to hit my second frog stance duration, losing balance after about 11 seconds.
This was a good workout, though next time I might do 20, 16, 12. I was already more confident on the handstand push-ups toward the end of the exercise, as I was starting to find my balance.
Home workout - Static holds, Pistol Squats, Box Jumps, Hand stand push-ups
I ended up setting up a circuit as follows:
Handstand push-ups
Pistol Squats
Frog Stance
Box Jumps
KB Swings
Thrusters (w/dumbbell)
My original intent was 25, 15, 10 of each with only the first 4 stations. However, the plan was to do half of the pistol squats on each leg - and 25 and 15 don't divide well.
I ended up adjusting originally to 20, 16, 12 and adding the two events.
On the first set of handstand push-ups I only pulled off 7 (I was using my dumbbells to elevate myself a little more than I otherwise would have been and bracing myself on the wall, as I can't do even an unassisted hand-stand). So I used 2 more sets to finish 10 (I fell over after #8).
My final change-up was as follows:
20, 14, 10
Handstand Push-ups I only do 1/2 of the designated number
Pistol-squats are done 1/2 on each leg.
Frog stance is done in seconds
I warmed up as follows:
2000m run
20 push-ups
20 squats
20 back-extensions (swiss ball)
I then completed the above prescribed workout. Other than needing 3 sets to complete my first set of handstand push-ups, I also had to use 2 sets to hit my second frog stance duration, losing balance after about 11 seconds.
This was a good workout, though next time I might do 20, 16, 12. I was already more confident on the handstand push-ups toward the end of the exercise, as I was starting to find my balance.
Friday, September 4, 2009
300 - Day 38 - Mile TT
Mile time trial. Very slight improvement only. 6:00.75 or so. So about a 2 second improvement over Day 13. I've started looking at the Crossfit endurance site which is aimed at distance athletes who want to train using Crossfit principles. In addition to the WOD posted at www.crossfit.com, they prescribe short exercises aimed at your particular sport. The philosophies they follow are very in line with the ideas that turned me on to Crossfit in the first place, so I am going to start doing some of their exercises as well.
Before I start doing that, I am going to finish my current schedule - but also switch to what I have found is the standard Crossfit split of 3 on 1 off. I may even start following the main site WOD as often as I have the proper equipment available.
So after finishing my 1 mile TT, I had 2 more 800s to do. Well, I only finished 1 and it took me 3:26. Man was I tired after that mile. The first 1/2 of the 800 was right on the dot 1:30 - which is the same pace I ran my mile at and what I was aiming for. That makes the second half near 2 minutes. The good news is that at 3:26, I would still have been on pace to pass my 2 mile run in 13 minutes or less (less by 8 seconds). However, bad news is that if my performance in the second half of the 800 was a good indicator of what the rest of my time would have looked like, my last 800 would have been 4 minutes, and I would have missed my goal by about 56 seconds.
Granted, if I can control myself I like to run the first mile a but slower than that to conserve my energy - so I guess we'll see where I stand another day.
The warm-up for this had been:
1 mile bike ride + 1/4 mile jog
No additional exercises.
Before I start doing that, I am going to finish my current schedule - but also switch to what I have found is the standard Crossfit split of 3 on 1 off. I may even start following the main site WOD as often as I have the proper equipment available.
So after finishing my 1 mile TT, I had 2 more 800s to do. Well, I only finished 1 and it took me 3:26. Man was I tired after that mile. The first 1/2 of the 800 was right on the dot 1:30 - which is the same pace I ran my mile at and what I was aiming for. That makes the second half near 2 minutes. The good news is that at 3:26, I would still have been on pace to pass my 2 mile run in 13 minutes or less (less by 8 seconds). However, bad news is that if my performance in the second half of the 800 was a good indicator of what the rest of my time would have looked like, my last 800 would have been 4 minutes, and I would have missed my goal by about 56 seconds.
Granted, if I can control myself I like to run the first mile a but slower than that to conserve my energy - so I guess we'll see where I stand another day.
The warm-up for this had been:
1 mile bike ride + 1/4 mile jog
No additional exercises.
Thursday, September 3, 2009
300 Day 37 - Bench Work
So for day 37, when I went to actually do the workout, I thought that 1) the workout seemed a little too isolated and that 2) it really didn't sound that hard. Here is what I had in mind at the time:
12, 9, 6 of the following:
Bench Press (bodyweight - 185)
Dips
Push-ups
So when I got to the gym, I made the last minute decision to add pull-ups just after the bench. Now I'm thinking this should have been a substitute exercise.
At the end of my first "set", when I was on about my 11th push-up and wondering if I was going to get the 12th in or not, I realized it had probably been a bad idea.
So I took a slightly longer rest than I otherwise would during a Crossfit workout, maybe 2-3 minutes or so. But still, I didn't get the 4th rep up on the bench. I had to rack it, drop the weight down to 135 and pick up where I left off. Even with the weight change, it was still difficult to finish.
I think this just goes to show that too much isolation work makes it impossible to train effectively and efficiently. When I did Linda using bodyweight bench, I was able to complete a total 55 repetitions by alternating a chest workout with full-body movements. Isolating my work to the specific region, I was only able to complete 15 repetitions with the same weight.
I'm going to try avoiding the same mistake in future workouts. If I really want to do a "chest" workout, then I will do the classical gym style workout, with x reps of y weight, followed by z minutes of rest. Complete b sets of a single exercise and then move to another exercise. However, I probably won't work that in any time soon - but for isolation exercises, I would say you can get more out of it that way.
12, 9, 6 of the following:
Bench Press (bodyweight - 185)
Dips
Push-ups
So when I got to the gym, I made the last minute decision to add pull-ups just after the bench. Now I'm thinking this should have been a substitute exercise.
At the end of my first "set", when I was on about my 11th push-up and wondering if I was going to get the 12th in or not, I realized it had probably been a bad idea.
So I took a slightly longer rest than I otherwise would during a Crossfit workout, maybe 2-3 minutes or so. But still, I didn't get the 4th rep up on the bench. I had to rack it, drop the weight down to 135 and pick up where I left off. Even with the weight change, it was still difficult to finish.
I think this just goes to show that too much isolation work makes it impossible to train effectively and efficiently. When I did Linda using bodyweight bench, I was able to complete a total 55 repetitions by alternating a chest workout with full-body movements. Isolating my work to the specific region, I was only able to complete 15 repetitions with the same weight.
I'm going to try avoiding the same mistake in future workouts. If I really want to do a "chest" workout, then I will do the classical gym style workout, with x reps of y weight, followed by z minutes of rest. Complete b sets of a single exercise and then move to another exercise. However, I probably won't work that in any time soon - but for isolation exercises, I would say you can get more out of it that way.
Tuesday, September 1, 2009
Day 35 - 5 weeks down (schedule)
Today's workout: Jackie.
I warmed up with:
800m jog
20 Push-ups
20 sit-ups
15 squats
10 dips
Followed by some light stretching. Jackie really doesn't sound tough - 1000m row, 50x45# Thrusters, 30 Pull-ups. Jackie is deceiving though. I didn't realize it until I looked it up afterward, but to do Jackie as Rx'd, you should complete the pull-ups "CTB". I thought this meant "Chin-to-bar", but it actually meant "Chest-To-Bar". Had I done this, I probably would have been a bit slower - but I probably also would have wanted to do kipping pull-ups.
Anyway, here is how I weighed in:
Exercise - Completion time (total) - Reps for each set
1000m Row - 3:37 - N/A
50 45# Thrusters - 7:03 - 20, 15, 15
30 Pull-ups - 9:54 - 10, 7, 5, 4, 3
So my finish time was 9:54 - but not quite as rx'd. That reminds me that I have to work on kipping pull-up form. I'll have to work that in.
Week 6 schedule:
Day 36 - REST
Day 37 - Bench Press (bodyweight), Dips, Push-ups - 12,9,6
Day 38 - 1 mile time trial, 2x800m run
Day 39 - Home workout - Static holds, Pistol Squats, Box Jumps, Hand stand push-ups
Day 40 - Bike/Run (longer distance)
Day 41 - REST
Day 42 - 2000m Row Time trial; Kipping pull-up practice; dips
Week 7 schedule:
Day 43 - Squats, Dead Lifts, Dumbbell Bench Press - 12, 9, 6
Day 44 - L-Pull-ups, Floor Wipers, Captain's Chairs
Day 45 - Sumo Dead lift High Pull, Thrusters, Pull-ups (kipping) - 12, 9, 6
Day 46 - REST
Day 47 - 1 mile Run Time Trail; 4x400m alternated with 25 KB swings (30#)
Day 48 - REST
Day 49 - Fran
I warmed up with:
800m jog
20 Push-ups
20 sit-ups
15 squats
10 dips
Followed by some light stretching. Jackie really doesn't sound tough - 1000m row, 50x45# Thrusters, 30 Pull-ups. Jackie is deceiving though. I didn't realize it until I looked it up afterward, but to do Jackie as Rx'd, you should complete the pull-ups "CTB". I thought this meant "Chin-to-bar", but it actually meant "Chest-To-Bar". Had I done this, I probably would have been a bit slower - but I probably also would have wanted to do kipping pull-ups.
Anyway, here is how I weighed in:
Exercise - Completion time (total) - Reps for each set
1000m Row - 3:37 - N/A
50 45# Thrusters - 7:03 - 20, 15, 15
30 Pull-ups - 9:54 - 10, 7, 5, 4, 3
So my finish time was 9:54 - but not quite as rx'd. That reminds me that I have to work on kipping pull-up form. I'll have to work that in.
Week 6 schedule:
Day 36 - REST
Day 37 - Bench Press (bodyweight), Dips, Push-ups - 12,9,6
Day 38 - 1 mile time trial, 2x800m run
Day 39 - Home workout - Static holds, Pistol Squats, Box Jumps, Hand stand push-ups
Day 40 - Bike/Run (longer distance)
Day 41 - REST
Day 42 - 2000m Row Time trial; Kipping pull-up practice; dips
Week 7 schedule:
Day 43 - Squats, Dead Lifts, Dumbbell Bench Press - 12, 9, 6
Day 44 - L-Pull-ups, Floor Wipers, Captain's Chairs
Day 45 - Sumo Dead lift High Pull, Thrusters, Pull-ups (kipping) - 12, 9, 6
Day 46 - REST
Day 47 - 1 mile Run Time Trail; 4x400m alternated with 25 KB swings (30#)
Day 48 - REST
Day 49 - Fran
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