Bri3626 log

body weight exercises

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Bri3626
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Re: Bri3626 log

Post by Bri3626 » Wed Jan 12, 2011 2:23 am

Ok todays xfit wod. AMRAP in 15 min

250 metre row
25 pushups.

two problems rower didn't measure distance so needed to time. didnt have a good accurate clock so had to monitor second hand on watch. Did pretty much a puppy version:

1 min row
10 pushups

Got seven rounds. pushups were the hardest. Again the best part is no pain in shoulder so not complaining.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Fri Jan 14, 2011 2:28 am

OK xfit wod again today.
5 rounds
20 GHD situps
5 thrusters

brandx freaked me out so did a very easy wod.

10 GHS had to use plyo ball no proper equip for it
5 thrusters with 110lbs
seemed pretty easy but I can see how the situps can overtax you.

ran 3 round of lvl 8.0 1/4 mile each with 1/8 mile bteween each at 3.0
ran 3 round lvl 8.5 1/8 mile with 1/16 mile between each at 3.0

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Tue Jan 18, 2011 2:35 am

Went to work out at lunch today and realized I didn't have a shirt. Thought about going shirtless till I looked down and realized I still can't see my belt.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Wed Jan 19, 2011 12:29 am

decided to try pack lvl xfit wod today

Five rounds for time of:
Run 400 meters
15 Burpees
10 Two-hand dumbbell Bent over row, 35 pounds each

didn't time it cause I knew I was gonna be pressed to finish. could only do 3 sets. It fried me.
ran on treadmill at 7.5

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Thu Jan 20, 2011 6:42 am

Crossfit total prep today. took it easy. just wanted to see how I would do. nothing crazy. haven't done any heavy type lifts since surgery so this is more of a trial of seeing how it feels.

Back squat: 3 sets 4 reps of 115, 135, 155. went very easy but began to feel a painful stretch in shoulder. didn't feel like an injury. thinking it is likely the new exercise with weight.

Shoulder press: 4 sets, 5 reps of 45, 55, 65, 75. Actually felt pretty good, however shoulder was aching pretty good on last set. pretty much resolved now.

Dead Lift: 3 sets 1 rep: 135, 185, 235. Felt pretty good. form wasn't to good I don't think but I felt confident with it. Could have gone up I think but not ready to push yet.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Fri Jan 21, 2011 2:00 am

puppy round of

15 pullups
12 box pistols
12 pullups
10 box pistols
10 pullups
08 box pistols
08 pullups
06 box pistols
06 pullups
04 box pistols

pullups were not dead hang. essentially holding bar in standing position kind of pushed up off floor as did pullup. arms were fully extended. alternated over vs. under hand grip.
box pistols were seated bench then press up then down alternating legs. began with much support for balance realized by late in second set I can do a pistol without assist off bench. balance was crappy however so gonna have to work on that.
wasn't too bad shoulder handled pretty well. oddly enough I was tired but could have ran or done something aerobic without difficulty. gassed out on pullups pretty quick.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Mon Jan 24, 2011 5:26 am

Its official did my first Xfit wod as Rx'd. Not sure what that means considering the WOD heh. any way, 3 rounds for time 800 metre run with 2 min rest between.

1) 3:45 started at lvl 9 on treadmill wanted to at least complete 1/4 mile at this speed. finished at lvl 8 last 1/4 mile.
2) 4:14 lvl 8 and down to 7 then 6 somewhere in the run. right abdominal cramp midway into run.
3) 4:18 lvl8 then to 7 sprinted lvl 9 last 1/8 mile. cramp seemed to resolve about the time I hit that last 1/8

the cramp really interfered with the run. Plus I started coughing and am still doing it. Normally that only happens when I run outside in the cold, hence the treadmill, but I guess pushing it today was a big factor. not sure.

Either way its about 12:18 for 1.5 mile run total. not too bad.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Tue Jan 25, 2011 3:45 am

OK finally after trying to log in and post a reply like 5 times. so weird. anyway. did puppy round of
Muscle up and squats 3 rounds for time. had to substitute the MU as i have nothing to do it with. Scares the hell out of my shoulder and very likely not even progressed to that realm yet.
Sooo...

3 rounds for time

pullups 20 ( alternating 4 pullups and 4 dips to 20)
dips 20
squats 25
time 16:44- yichhhhhh

was concerned about doing dips with the shoulder and did end up having some issues so I did a 50 lbs. assist on a pullup/dip bar. began doing 4 reps per dip and pull-up, gassed out pretty quick. somewhere in my 2 nd round went to 3 pullups, however I only did 3 sets per round instead of the required 5. I mixed up the alternating 4 pullups and 4 dips somehow with the rounds and screwed it up. However, I was so gassed by the time I hit the 3rd round of squats I'm not sure I could have continued. So basically should have been:
round 1
4 pu 4 dip
4 pu 4 dip
4 pu 4 dip
4 pu 4 dip
4 pu 4 dip
25 squats
add 2 more rounds of above

Instead I did this:

round 1
4 pu 4 dip
4 pu 4 dip
4 pu 4 dip
25 squat

round 2 & 3
3 pu 3 dip
3 pu 3 dip
3 pu 3 dip
25 squat

first set of pu and dips of round two were 4 pu an 4 dip.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Wed Jan 26, 2011 2:45 am

Decided to try L4D2 today.

4 pullups
12 pushups
20 squats

pullups were again not completely dead hang. still nervous about dropping into full extension. but mostly pulled without assist. far as I can tell.

total time minus 3 min rest between was 11 min. pretty tiring. Didn't press. just tried to go at a steady pace.
wanted to see how wimpy I was being and at the end of it decided to try a 1/4 mile/400 Metre run at lvl 9 on treadmill. essentially was noted as a 6:40 min mile. pretty sure I'm not even running a 1/16 mile at 6:40 pace. Anyway, on this run gassed out at 1/8 mile/200 metre. was pretty quick so I felt like I worked pretty hard during the L4D2. legs are jello.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Fri Jan 28, 2011 12:14 am

Yesterday actually went to Gold's gym. nice place.

borrowed one of their jump ropes. what piece of junk. wanted to practice double unders but was just about impossible. they have a basketball court so made up a weird workout.

essentially ran back and forth across the court doing layups. As long as I continued to make a basket I would run across to the other side and do another. Maxed out at 6 times but ended up doing it several times. Anyway if I missed I hit the free throw line and had to shoot till I made a basket then back to the layups.

was pretty interesting and very much hand, eye coordination thing. amazed how quick that crapped out when I got out of breath.

Did one of the diesal crews shoulder workouts and played around on a new treadmill.
nothing hugely taxing.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Fri Jan 28, 2011 2:45 am

wanted to try L4D3 today just to see if I could complete it close to 5 minutes. went down to gym and forgot what it was heh. ran army fit test instead.

2 miles. flat terrain. treadmill.

started lvl 7. with 4 minutes left I went to 6.0. at 1.5 minutes went to 6.5. at 1 minute went to 7.0. got a 68.

really wanted to stay at lvl 7 and prbly could have if someone was pushing me yet very taxing. Better than the last fit test so not complaining. shall see how it is when I actually go on the road.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Mon Jan 31, 2011 2:46 am

Pretty tough today. tried to do the pack lvl for today's xfit wod.

185 lbs. deadlift 21 reps (10, 11)
400 m run (lvl 8.0)
135 lbs. deadlift 18 reps (10,8)
400 m run (7.0)
135 lbs. deadlift 15 reps (10,5)
400 m run (7.0)
135 lbs. deadlift 12 reps (12)
400 m run (lvl 8 200 m, lvl 7 200 m)

went to 135 after 6 reps at start. finished all at 135. should have been 185 for all reps.
total time was 17 min and something. again no stopwatch

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Tue Feb 01, 2011 12:55 am

12 reps 110 lbs thruster
12 reps pullups 60 lbs assist
15 reps 70 lbs thruster
15 reps pullups 70 lbs assist
18 reps 40 lbs thruster
18 pullups 80 lbs assist

puppy version of xfit wod. had to sub a bit for weights as i didn't have a 25 lbs bar. also tried to keep in tradition of this wod with dec weight vs. reps so did assists. was going to keep at the rx'd pullups but new I would take too long to finish. bad enough as it was.

14:20

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Wed Feb 02, 2011 2:51 am

5K run.
1st quarter mile tried to run at lvl 6.5 5% incline. petered out at 1/2 mile.
finished first mile. walked lvl 3.5 till heart rate was below 130 bpm. any walks I did after that were at lvl 3.5
bumped up speed to 7.0 in 2nd mile increased walks to about every 1/4 mile.
bumped up speed to 7.5 in 3rd mile increased walks to about every 1/8 mile.
last 1/4 mile tried to run at lvl 6.0 5% incline. could only do 1/8 mile. so finished out at 0%.

all told was over 30 minutes. forgot to check the time when I stopped. prbly lack of o2 to my brain.

In 1985 ran a 5K in 19:28. :( :cry:

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Fri Feb 04, 2011 2:41 am

Decided to try XFit total. Didn't go too far with it but wanted to actually get a feel for where I'm at. Primarily I had the same tweek in my shoulder on squats and press. Just a bit concerned about that. Anyway

Squat- 175
Press- 95
Deadlift- 265

Felt pretty sure I could go up in the squat, but the shoulder thing once again has me freaked out. This is completely different tweaked feeling though so just gonna keep at it slow. Press same thing.
Think the deadlift was pretty dead on. Though I would lift more but 175 went nowhere. Grip sucks for it I'll say that.

so woohoo whopping 535 for my score.

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