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vbm's log

body weight exercises

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Postby volleyball_man » Wed Dec 03, 2008 2:42 pm

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Time 17:30 (nearly 3 minutes faster than last time 2 months ago!!)
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Postby volleyball_man » Sat Dec 13, 2008 1:47 pm

WOD

Nasty Girls

Pack/Puppy
3 rounds
50 squats
3 pullups + 3 bench dips X 7
95# power cleans, 10 reps


26:25 (one minute faster!)
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Postby volleyball_man » Sun Dec 14, 2008 4:23 pm

Ran 5k

25:16

Better by 20s
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Postby Bri3626 » Wed Dec 17, 2008 5:31 am

Hey,

Wanted to tell you that I've been referring a lot of folks here while evaluating them for weight, blood pressure, cholesterol issues etc., and I've been using you as an inspirational point. I tell most of them your history and log progress on here. It will be interesting to see how it helps. I came up with an idea too. I'm thinking about a video diary of my progress and progression to a fit athlete. Hopefully, I'll get the equipment soon. Should be interesting. Keep up the good work bro. I think your doing fantastic!
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Postby volleyball_man » Wed Dec 17, 2008 9:28 am

Man!

That is awesome!

If any (ANY) of them would like to correspond with me, send them to my blog and tell them to comment. I will offer any help I can - this is not entirely selfless on my part!

Now- you stay focused and give us a show.

Peace.

Brad.
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Postby volleyball_man » Mon Dec 29, 2008 2:18 pm

Michael
Puppy/Pack
Three rounds for time of:
Run 800 meters
30 Back Extensions
30 Sit-ups

Time - 24:31

Did the GHD situps and extensions

OUCH!
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Postby volleyball_man » Fri Jan 02, 2009 3:00 pm

WOD

Murph

Buttercups:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run

Time - 17:31

2 minutes faster! I think about how, when I began this stuff I did L1D1 and got fewer reps of the 1,2,3 moves in 20 minutes and now I get 25 rounds of L1D1 with a 1/2 mi on either end in LESS time!!!
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Postby volleyball_man » Sat Jan 10, 2009 2:39 pm

Run 5k

22:04

PR by 3 minutes!!

WOOHOO!!!
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Postby volleyball_man » Sat Jan 31, 2009 6:14 am

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6 rounds with pullups like this: 7 - 6 - 7 - 5 - 5 - 4

Next time I will get 7 rounds. I had about a minute left over.

Total - 34 PR by 2 pullups
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Postby volleyball_man » Mon Feb 09, 2009 4:07 pm

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

9 rounds - tied PR. Back up from 7!

Now this is worth patting myself on the back. Head cold has me blowin phlegm throughout. I will break 10 next time! I also did all rounds of 5 pullups unbroken. My kip is starting to improve.
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Postby volleyball_man » Fri Feb 13, 2009 7:26 pm

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Time - 16:26

One minute faster! To the Dr tomorrow if I don't wake up feeling a lot better. Had this cough too long.
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Postby volleyball_man » Wed Feb 18, 2009 3:27 pm

Squat Cleans
1-1-1-1-1-1-1

135-155-175PR-175-185PR-135-135
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Postby volleyball_man » Sat Feb 28, 2009 12:51 pm

Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

11:55
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Postby rdiggitydog » Sat Feb 28, 2009 5:17 pm

So it looks like you are either doing the crossfit WODs or some hybrid. I'm on level 3 right now. When would you say one might consider moving to the WODs?

Particularly, you are doing Fran and Cindy Rx, and a few others.
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Postby volleyball_man » Sat Feb 28, 2009 5:30 pm

I do Fran Rx'd but scaled it first. I sed the BrandX scales and did a LOT of buttercup/puppy scale. The last post there was puppy scale. I never got out of level 2 before I moved over. After a few months of doing scaled CF I tested L2D3 and got it in 3:27.

If you want crossfit - just do it and scale. The beauty of Simplefit is in the simple part - not nearly as steep a learning curve. I went to a crossfit certification and now am a crossfit affiliate. I post here because simplefit gave me my start on the road to being where I currently am - and where I'm yet to go!

Check my affiliate site and my blog (start on my blog around January of 2008 to see where I started my CF journey) blog link below - my affiliate is www.crossfitshoals.com
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