7/8/2009

Decided to do a little exercise today since yesterday wasn't much of a workout and I'll be spending a large part of tomorrow in a car.

Jogged 4 miles on the beach with some sprint intervals.

Drove to where there was a bar I could do pullups on and did...
3 rounds
5 deadhang pullups (weak)
10 pushups (felt solid)
15 situps (ok)
20 squat (faster)

The pullups were a HUGE disappointment. Before I started x-fit workouts I could pull 6-7 deadhang pullups in a row any day of the week. But instead I struggled on #4 of the first set. Thought 5 sets of 5 would be hard but doable but was so put off by the poor pullups that I quit after round 3. That sucks. Not sure why I'd be getting weaker. Maybe it was just a bad day? :(

7/7/2009

Wanted to find an excuse not to come yesterday and I succeeded! Yea me!

My lower biceps were really sore, like tendon sore, after last week's pullup workout. Can still feel it.

WU:
1000m row
25 dislocates
3 rounds
10 ring dips (red, black, red. Tried without a band and found that I have the strength but the band provides lateral stability that I don't have yet.)
15 back extensions
20 walking lunges (Gonna be strong for ski season!)

Then
3-3-3-3-3
Push jerks. (was mostly working on technique, didn't keep count really)
This was a weird exercise. Felt like I wasn't getting it. If I got too far into the squat with actual weight the inertia of the bar coming down felt like it was just going to crush me. If I lightened the weight then I didn't need to do the squat. Speed might be an issue, I couldn't get into a squat with my arms locked before the weight had reversed it's inertia from the push. Also discovering that I'm weak on any overhead push move (HSPU, push press, any press). None of the sports I've participated in have featured any overhead pushing, it's a very undeveloped move for me.

Cool off
15-12-9
KB High Pull 2pd. (first ones were fine, last ones were poor.)
wall ball (tried 20# but it was too heavy. Need to work on technique and overhead pushing strength)
4:17

7/3/2009

Made it today. Felt pretty good after Wednesday, hardly sore at all. Wonder what that means? Not trying hard enough? Sure feels like I am, can hardly lift my arms today same as Wednesday.

WU:
Jump rope
tabata situps 8 rounds 20s:10s (could have kept going but definitely feeling the burn)
rope climb x2 (no feet most of the way up first time, feet second time)

Then:
50 pullups 5x10 (Purple band for first 30 then two purple for 10 then two purple plus assist from Brian)
400m run
21 thrusters 65# 3x7 (Never done thrusters before. Some were weak/non-full extension)
800m run
21 thrusters 65# (Didn't think I was going to be able to do the rest of these. Seemed to get a bit of a second wind and figured out some technique things. Still ugly)
400m run
50 pullups (Nasty. Very weak. Did some band assisted kips though, tore a hole in my hand.)

7/1/2009 (Forgot to sign in today)

Holy shit, people other than me are reading this. Enjoy seeing how much stronger than me you are.

Shasta kicked my ass, mostly by the lack of sleep and just general energy depletion. It wasn't difficult, just a long slog. Glad to be back to x-fit today, doing something easy.

WU:
650M run (came in late, cut it short.)
50 dislocates (did about 25 before we were moving on)

3x
20 walking lunges
15 squats (feeling much stronger/faster with these)
10 v-situps (ugh, need more core work)

Messing around with HS pushups. Got up against the wall with a spotter (thanks Arwyn) which was good. My wrist didn't really want to do it, hopefully flexibility will increase with more use that stretches it.

Then
21-15-9 (Split into groups of 3)
HS pushup (Done off the 24" box, need more flexibility to do these right and more strength to do them against the wall.)
ring dips (Some with red band some with purple. Might be able to do at least a few of these without a band sometime soon. Was feeling good with them)
pushups (Did me in pretty good. Struggled with the last ones.)

Shoulders and pecs are going to be sore tomorrow. Maybe I'll try to come in Friday if I'm feeling good.

6/25/2009

Felt Ok coming in. A bit sore but tolerable, not like last week. The longer recovery period was good. Think I'll stay with this for a month before trying every other day again.

Warmup.
5 min jumprope. Tried double unders, hard.
Handstands. Didn't think I could get close to this with my injured hand but flexibility has returned somewhat so it was OK. Could probably do one against the wall. Think I need to try this at home with a helper to hold my legs just to get the feel of it.
Rope climb, probably 12 ft?. Was able to do this most of the way without legs. This should be an easy one to pick up for me, good lockoff strength.

Then:
500m row
50 pushups (took a long time for last 20, had to break down to 2's and 3's)
500m row
50 pullups (w/green band) Very hard. Lost count somewhere. Probably did 45-55 some with bad form or not all the way up.
500m row
50 squats (easy, need to work on speed)
500m row
50 situps. Killed me.
500 row. Whoops, did an extra row.

34 minutes.

Was tired at the end of this but still had energy. Once again, muscle failure was more of a problem than anything else.

6/22/2009

Filthy fifty. (somewhat scaled)
50 back extensions. This was fine, first exercise
50 burpees. Never done a burpee before. Took a while.
50 wall ball. Never done this before either. Used 10# ball, probably could have done 15#.
50 push press, 45#. Did 30, then shoulder started to bug me. Finished with 20 pushups to avoid injury.
50 walking lunge. No problem, yea telemark legs.
50 kettleball swings. First time on this one too, did 15 at 1 pood, then felt like I was going to injure myself due to bad form. Did 30 more with the lighter weight but that was too light. Finished with 5 at 1 pood when I felt like I had more of the hang of it.
50 20" box jump. Suffering.
200 jumprope. Can't do double unders, Can hardly do singles.
50 jumping pullup. This was fine but very tired.
Didn't do 50 knees to elbows. didn't want to make Jenny sit around for 15 minutes waiting for me...

Hard workout but felt ok, sore the next day but not incapacitated like before. Need to work on form, energy output and speed. Amazing that people can get this all done in less than half an hour. It's frustrating to get to the point of muscular failure as quickly as I do. So much to do but I'll get there. Despite being slow and weak and not being able to finish things I'm feeling good about it all and putting everything I can into it each workout. Good think I enjoy getting worked because this is doing it.

6/17/2009

Probably shouldn't have come this day. I was still painfully sore from deadlifts. Think I need three days recovery time between workouts for a little while. Going to try a Monday-Thursday schedule.

Warmup
800m run
3x
10 pushup
10 ringdip (w/band)
10 something (maybe squat?)
10 lunge

Once again, this would normally be a workout for me...

Then 5 rounds
15 dumbell squat cleans
42 jumping pullups.

Got confused about the directions for this. Started with too much weight on the squat cleans. Soreness made doing this agonizing. Had to scale back the weight until I was just doing squats with 2x20# dumbells. Still excruciating. Arwin (sp?) was awesome.

6/15
Baseline workout. 8:15. Was able to do the last two pullups this time. Probably worse form on the pushups.

2 rounds
Deadlifts 145# 11x4
24" box jumps 6x4
500m row

Ass kicker, first time I've ever done deadlifts. Need to work on keeping my back straight. I was VERY sore after this. Back started spasming when I got home, could hardly make it up the stairs.

6/11/2009

Warm up. 3 rounds of
pullups
situps
ring dips
squats.
Didn't quite finish in time alloted. That would normally be a complete workout for me.

Had a powerclean demonstration, then powercleans with weight going up to 95lb, many, lost count.

Then 50 situps and 50 knees to elbows. Didn't complete, did 30 of each but was at failure point. K2E's were all poor.

Very sore the next day. Spinal erectors were dead.

Ok, there's too little room on the paper to write down what I want to about the workouts so I'm starting this...

First day.

6/9/2009
Baseline workout. 13 minutes and change. Felt Ok until I got to the pullups. I can do 10 pullups, refused the band. It took about 5 minutes to get the last 2. Had to try the last one three times before I got a good one.

Wasn't used to stringing together so many exercises, any one of those I could do pretty easily but together they were much more difficult. I can tell that my total energy output is lower than it should be.