Simplefit.org • View topic - Jdog_ramone's Log

Jdog_ramone's Log

body weight exercises

Moderator: cheapo

Postby jdog_ramone » Mon Aug 20, 2007 2:20 pm

17-Aug - L3D2 - 6:09

Rest time 11:02. As rx'd, O/H squats w/ bar for sets 1-2. I've realized that pullups are a lot easier with good rest intervals - but I think I'm still cheating a bit by not going to full extension between reps...I think I'd fail out much sooner if I tried locking my elbows on each rep. Stuff to shoot for.

I'm definitely getting stronger; pullups and pushups feel way better than day 1. I think I can start pushing myself more in the squats - start using some weight or going overhead/one leg. My Plan: take a rest week next week, back to L3D1, then I might do all the alternate L3 workouts & see how L4 feels after that. Once I can complete L4 to my satisfaction I'm going to try fitting in some crossfit WODs (very likely scaled).

I am wondering, though, if my cardio (or aerobic metabolic conditioning in crossfit lingo) is suffering a bit...I've been mainly focusing on SF in the past few weeks, I used to do quite a bit of running. Looking at some of the crossfit WODs, they seem to be more frequent and often involve some running, etc. I'm thinking of trying to fit in some extra aerobic conditioning on the offdays. I think this has been asked/answered elsewhere in this forum...but is it better to rest in the off days, or keep pushing it with some other activities? Better to add some aerobic interval training to the SF workouts? (Day1 is admittedly quite aerobic - no problem there). Personally, I have been playing soccer once or twice a week on off days, but I'm used to a much higer level of aerobic activity.

20-Aug - L3D3 - 8:53

Warmup 1500m row (7:09). No kipping, sub 3:1 body rows after pullup #10. Am I getting slower? I don't think so - I'm doing more straight pullups from dead hang without kipping, so that leads to more rest time I think, it also caused me to throw in some body row subs. Also, forgot my digital watch so was using the analog wall clock; may well have been 7:53. I'm not too worried regardless, I feel stronger and I'm just focused on the workouts & technique right now rather than time.

General thoughts after 3 weeks of SF: Awesome! I'm trying to recruit as many friends as I can; so far I have two possible committments, planning on dropping to L1 for a rest week so hopefully we can do the workouts together. My body is changing faster than it has in a long time, my metabolism is cranking up, the chub is dissapearing. My only concern is that I've dropped some cardio out of my routine (see above), but I think I'm going to start re-integrating some running into the week. Went on a 6 hour hike up a mountain on Saturday, so it's not like I've been totally slack! :D

Keep up the good work everyone. Crossfit WOD as rx'd, here I come. Kevin - you da man!
jdog_ramone
Member
 
Posts: 34
Joined: Fri Aug 03, 2007 12:25 pm

Postby Admin » Mon Aug 20, 2007 2:31 pm

Great news, keep up the good work!

Here is some info on running for intensity, steady state aerobics are kind of a waste of time IMHO
http://www.simplefit.org/phpbb/viewtopic.php?t=536

Cheers
Admin
Site Admin
 
Posts: 1839
Joined: Tue Dec 19, 2006 7:39 pm

Postby taifun » Mon Aug 20, 2007 9:33 pm

No, you're not getting slower. Transitioning from body rows to proper pull-ups increase rest time as you say. Note that your time on D2 usually stays the same or goes down, while D3 time go up.
taifun
Senior Member
 
Posts: 359
Joined: Fri Jun 29, 2007 6:33 am
Location: Norway

Postby volleyball_man » Tue Aug 21, 2007 2:21 am

Good job!
volleyball_man
Senior Member
 
Posts: 1260
Joined: Sun Apr 01, 2007 12:27 pm
Location: Alabama

Postby jdog_ramone » Thu Aug 23, 2007 11:32 am

Week 4

Rest week

22-Aug - L1D1 - 36(ish) rounds

Good sweat, kinda lost track of the exact count; but I convinced my bud and our two girlfriends to try the workout with me in the park. Girls were subbing all sorts of stuff for pullups (jumping jacks!?!) and going for little jogs when they got bored. My stupid friend is a pullup king even after a year of no excercise - one of those naturally fit people :roll: No subs for me, but my last bunch of pullups the ol' chin was barely clearing the bar. I'm hoping my new simplefit crew will stick with it!
jdog_ramone
Member
 
Posts: 34
Joined: Fri Aug 03, 2007 12:25 pm

Postby taifun » Thu Aug 23, 2007 11:47 am

Good recruitment work!
taifun
Senior Member
 
Posts: 359
Joined: Fri Jun 29, 2007 6:33 am
Location: Norway

Postby Admin » Thu Aug 23, 2007 1:37 pm

play wit distance between feet angle of feet and try to keep knees from going over feet as this ads more sheer force.
Admin
Site Admin
 
Posts: 1839
Joined: Tue Dec 19, 2006 7:39 pm

Postby jdog_ramone » Sat Aug 25, 2007 9:48 am

24-Aug - L1D2 - 3:18 as rx'd (rest time 7:14) + tabata squat challenge

Pullups were slow, full ROM from dead hang & felt great. Legs were a bit shaky after the squat challenge! My friend and girlfriend came out again for day 2...a good sign. Also tried a handstand pushup, against the wall, with a spotter. Got about three done but I was only going about 1/4-1/2 way down. hard!

I like this rest week thing.
jdog_ramone
Member
 
Posts: 34
Joined: Fri Aug 03, 2007 12:25 pm

Postby jdog_ramone » Tue Aug 28, 2007 7:51 am

27-Aug - L1D3 - 2:15

followed by a few games of vball. rest week is ovah.

If I could do the first four weeks over, I would probably have started on L1 instead of guessing that I was about at L4, dropping to L3 for weeks 2 and 3, and then to L1 for rest week. Probably would have got just as much or more benefit from this approach? Plus would have felt great about the rapid progression instead of marginal regression. Perhaps the workout page should reccomend this approach for newcomers?

just a thought.
jdog_ramone
Member
 
Posts: 34
Joined: Fri Aug 03, 2007 12:25 pm

Postby jdog_ramone » Thu Aug 30, 2007 8:51 am

29-Aug - L3D1 - 22 rounds

No subs, but some nasty freakish kipping. Amazing how that extra pullup per round can slow you down. I like to think I'm pretty funky for a white dude, but I really gotta learn how to kip with a bit more rhythm!
Last edited by jdog_ramone on Thu Aug 30, 2007 2:51 pm, edited 1 time in total.
jdog_ramone
Member
 
Posts: 34
Joined: Fri Aug 03, 2007 12:25 pm

Postby taifun » Thu Aug 30, 2007 9:02 am

Good stuff!
taifun
Senior Member
 
Posts: 359
Joined: Fri Jun 29, 2007 6:33 am
Location: Norway

Postby jdog_ramone » Fri Aug 31, 2007 2:20 pm

30-Aug - crossfit warmup variant
4 rounds of 4 pullups, 15 situps, 5 dips, 12 boxjumps for time
...except I didn't time myself.

31-Aug - L3D2 - 5:08
warmup 1k row (4:24), rest time 10:28, as rx'd (white-man kipping) with O/H squats for sets 1/3/5

Booya!

Have a good long weekend all (us north americans anyway). Now if I could only cut out the beer...
jdog_ramone
Member
 
Posts: 34
Joined: Fri Aug 03, 2007 12:25 pm

Postby volleyball_man » Sat Sep 01, 2007 4:58 am

Good job!

Drink water!
volleyball_man
Senior Member
 
Posts: 1260
Joined: Sun Apr 01, 2007 12:27 pm
Location: Alabama

Postby jdog_ramone » Mon Sep 03, 2007 9:13 pm

03-Sep - L3D3 - 6:13

no subs, shaved off almost 2 minutes. insane.
jdog_ramone
Member
 
Posts: 34
Joined: Fri Aug 03, 2007 12:25 pm

Postby volleyball_man » Tue Sep 04, 2007 2:31 am

Nice!
volleyball_man
Senior Member
 
Posts: 1260
Joined: Sun Apr 01, 2007 12:27 pm
Location: Alabama

PreviousNext

Return to workouts

Who is online

Users browsing this forum: No registered users and 6 guests

cron