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Re: Bri3626 log

Posted: Fri Apr 29, 2011 1:34 am
by Bri3626

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent (subbed 15 pullups)
Run 400 meters
Max rep Handstand push-up (handstand progressions)

Ok the rule is to post # of HSPU. So it was 15 16 17
I had a problem with this one in that I was so out of breath that trying to do the HSPU upside down really interfered with breathing and stopped from that more than fatigue. I rested more on the 2nd and 3rd set hence more pushups but still didn't "max" the hspu.

pullups were pretty much a max for me too. I did ten on first set before completing 15 reps. then slowed to rounds of 5. the last set was more like 5, 2, 2, 1,1,1, etc.

The run was treadmill 0 degrees, lvl 8.0 according to machine a 7:30 per mile run.

Re: Bri3626 log

Posted: Mon May 02, 2011 4:31 am
by Bri3626
5 rounds for time (only completed 3)

15 ring rows (15, 15, 15)
120 db bench 10 reps (10, 10, 10)
155 lbs back squat 10 reps (6, 4, 3)

technically difficult. didn't have a ring so used a barbell. couldn't straight bench because I would have to adjust weights from squat to bench losing time. Also the rows were done off the squat rack barbell. I started the back squat at 185 lbs as rx'd but only got one rep with deep squat. went to 155. reps as noted above. only completed 3 rounds. basically because the 60 lbs db was too difficult to control but I definitely was losing reps. The surprising thing was how difficult the rows were. I fatigued pretty quickly having to rest but completed the reps. I think I'm intimidated still by weight. I'm sure I would have done more if I had a spotter.

Re: Bri3626 log

Posted: Wed May 04, 2011 7:21 am
by Bri3626
Army 2 mile run. PR today. 16 min. Treadmill
Previous score was 77. Got 87 today.
1st mile lvl8.0
1/2 mile 7.5
1/2 mile 7.0

Re: Bri3626 log

Posted: Thu May 05, 2011 1:07 am
by Bri3626
Supposed to be "Gruff" today but nowhere to run backwards without getting run over so I did:

800 metre run
2 min jump rope
800 metre run
2 min jump rope

completed 12 min 16 sec

Re: Bri3626 log

Posted: Fri May 06, 2011 1:26 am
by Bri3626
sort of a modified version of L7D3.

40 pullups
40 pushups
40 squats


obviously gonna be some time before I can come close to a 5 min mark. took me that long and then some for the pullups. felt good though. no shoulder problems.

did a treadmill test off a website typically used for cardiac conditions. this was a fitness website and I suspect they use it to test Vo2 max in athletes. more difficult version of the standard Bruce protocol in cardiac cases. anyway could only complete 7 min.

basically was at 6.7 speed on treadmill at 15 degree incline by the time I finished. pretty hard

Re: Bri3626 log

Posted: Mon May 09, 2011 12:08 am
by Bri3626
active rest day today.
Spent 10 hours Saturday moving and hauling furniture. Very vigorous and heavy lifting involed.
Bout 5 hours yesterday. Entailed a lot of carrying heavy loads up and down narrow flight of stairs so I figure I got a pretty good workout in over the weekend.

Re: Bri3626 log

Posted: Tue May 10, 2011 1:38 am
by Bri3626
3 mile run today. planned to run it a steady pace. changed my mind abour 1.75 miles and did some sprints so went like this:
lvl 7.0 1.75 miles
lvl 3.5 1/4 mile
lvl 8.0 1/8 mile
lvl 9.0 1/8 mile
lvl 3.5 1/4 mile
lvl 9.0 1/8 mile
lvl 8.0 1/8 mile
lvl 3.5 1/4 mile

Re: Bri3626 log

Posted: Wed May 11, 2011 1:18 am
by Bri3626
AMRAP 20 min

5 chest to bar pullups
10 thrusters 40 lbs db (subbed for 20 lbs wall ball shots)
15 db swings 50lbs (subbed for 1.5 pood KB)

completed 4 rounds and got to 5 db swings in 5th round before alarm went off.
Have to say I'm pretty proud of myself on this one. Other than the subs it was pretty much as Rx'd. I actually completed all chest to bar pullups with only minimal difficulty. (considering I could barely do one in November 2010).
The db swings became an issue at this weight and I think thats where I need to be when I do them because anything else seems like the workout just isn't taxing enough. Minimal shoulder pain with this! a few twinges.

weight 184 lbs.

Re: Bri3626 log

Posted: Thu May 12, 2011 1:52 am
by Bri3626
AMRAP 20 minutes

400 metre run
3 pullups 3 bar dips (supposed to be muscleups but don't have anywhere to do them or rings.)

5 rounds + 400 metres

13 may 11: realized I screwed this up. The wod calls for 400 metre run with 7 muscle ups. I should have been doing 400 metre run with 21 pullups and 21 bardips.

Re: Bri3626 log

Posted: Fri May 13, 2011 1:45 am
by Bri3626
CFT : Goal was to try and do a wee bit better than the last time.

Backsquat- 185
pushpress- 100
deadlift- 265
Total= 550

deepened the backsquat to attempt to meet qualifying standards. think I did but definitely a deeper squat than last time. push press was standard barbell this time. deadlift just tried to do form correct and actually get the 265 up. completed! so PR...

Re: Bri3626 log

Posted: Mon May 16, 2011 1:26 am
by Bri3626
decided to play around with weighted pullups, one-arm pushup progressions, pistols, TTB.

nothing to hold weight for pullup really got to 45 lbs. and strained my groin trying to prevent it from falling to the floor. pullup was relatively easy. want to see where my limits were but gonna have to buy a belt chain or something.

pushup prog were using the barbell steadily lowering it. did 5 pushups per level got pretty low and felt good with it. pretty fatigued.

pistol progressions did sets of 3 where I basically tapped my butt on a chair approx 90 deg then back up. this was really a balance and strength thing and I need to work harder on this stuff.

did some one minute front and side planks and stretching. The workout was approx 45 minutes all told. stretching approx 10 min.

Re: Bri3626 log

Posted: Tue May 17, 2011 1:28 am
by Bri3626
AMRAP 5 min

deadlift 185 lbs. 3 reps
pushpress 80 lbs. 7 reps

Started push with 2 40 lbs db. had to reduce.

completed 4 rounds almost 5 but got 6 reps on push press. shoulders are pretty weak I've noticed.

after resting jumped rope 200 reps then practiced double unders
sprinted 1/4 mile at lvl 9.0 on treadmill, walked 1/4 mile. 4 deg incline
sprinted 3/16 mile at lvl 9.0, 4 deg incline, too tired to continue.
all in all approx 50 minutes of workout

Re: Bri3626 log

Posted: Thu May 19, 2011 3:28 am
by Bri3626
weighted pullups

2: 30
2: 35
2: 40
2: 45
1: 50
1: 50
1: 45

really tried to get the 50 but 2nd rep just couldn't get chin over bar about 4 inches away. finger grip is fried. was doing pullups last night on finger board.

Re: Bri3626 log

Posted: Fri May 20, 2011 1:00 am
by Bri3626
3 rounds for time (sort of puppy version)

50 squats
25 dips

17 :09

very hard, I thought the dips would be the difficult thing. the squats kicked my ass.

Re: Bri3626 log

Posted: Mon May 23, 2011 1:04 am
by Bri3626
1 mile run:


2 degree incline treadmill
started lvl 8.5, about 1/8 mile in second lap went to 8.0, 7.5 3rd lap and 7.0 last lap

was pretty hard. just wanted to see if I could get under 8 min. I think I need to build endurance some as distance is affecting me.