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Clay's Log

body weight exercises

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Postby Maleficarum » Thu Aug 09, 2007 11:14 am

what is wrong with bats? they are cute... like mice with wings... plus they eat all the pesky mosquitos that tend to carry diseases.

and if batman can handle them... they have to be good!

like ninjas...
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Postby ucffool » Fri Aug 10, 2007 6:34 pm

Burned yourself out a bit with the 4 to start eh? Next time. :) Nice work.
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Postby Clay Shoufler » Sat Aug 11, 2007 7:26 am

Bats are great for the environment, but the thought of them being in my face/hair, etc. wasn't appealing. I'm a wimp, what can I say.

The 4 at the start did burn me out a bit. I failed to remember that the 5 rounds of 3 reps each had 3 minute rest periods, these were to be one after the other; a little different, no? Always fun though.
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Postby Clay Shoufler » Sun Aug 12, 2007 8:53 am

Friday/Saturday, August 10,11

Rest Days

Sunday, August 12

Hills- 20 minutes
U-Circuit- 16 and 1/4 rounds (33 total uphill sprints)
(up, across, down, up, across, down=1 round
3/4 to full sprint up the hill, very light jog 25 yards across, controlled pace down hill.
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Postby Clay Shoufler » Mon Aug 13, 2007 12:49 pm

Monday, August 13

L4 D1
25 rounds

7 days ago I couldn't do the 2nd pull up from round 12 on in L3 D1. Knocked out 2 each round today.
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Postby taifun » Mon Aug 13, 2007 10:06 pm

Nice work, great improvement!
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Postby Clay Shoufler » Tue Aug 14, 2007 8:37 am

Tuesday, August 14

Hills
U-Circuit, 3 double rounds for time

Round 1: 1:29
Rest 3 min.
Round 2: 1:33
Rest 3 min.
Round 3: 1:44

Great workout today, went all out and had very little left during round 3, just got through it.

First time I've tackled the hills in double rounds, much more taxing on the legs.
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Postby taifun » Tue Aug 14, 2007 9:47 am

What's U-Circuits?
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Postby Clay Shoufler » Wed Aug 15, 2007 11:34 am

It's just the shape of the path that I run.
Imagine a wide hill in the park.
1. Run up the hill (approx.) 25 yards
2. Run, skip, jump (approx. 25 yards) across top of the hill
3. Down the hill
4. Back up the same path I came down
5. Back across
6. Back down the original path I came up.

Therefore, the shape of a U or horseshoe.

I am beginning the Simple Fit run challenge with this.

I will do three workouts at three rounds this week.

Move to four rounds the following week and so on.

I enjoy the hill sprints, very challenging. Good for building my lactic threshold (if that's what you call it) for basketball competition.
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Postby Clay Shoufler » Wed Aug 15, 2007 11:37 am

August 15

L4 D2

3:57

Pull ups are getting better every week.

I am going to bump down to level 1 or 2 for a recovery week next week. it will be a stressful and time consuming week with school beginning.
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Postby Clay Shoufler » Thu Aug 16, 2007 6:02 pm

Thursday, August 16

Hills Week 1/Day 2

3 rounds-Double U
Each fast round took about 1:30 with a 9-10 intensity level

Each slow round consisted of a very slow jog (1-2 intensity level) trying to keep from passing out and reading my stop watch. I used 2:30 in these rounds.

One more day of this and then 4 rounds next week, uh. I think the rest time should be 3 minutes instead of the 2:30 I used today.
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Postby taifun » Thu Aug 16, 2007 8:36 pm

Good work Clay!
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Postby Clay Shoufler » Fri Aug 17, 2007 6:54 pm

Friday, August 17

L4 D3
4:52

Pulls- 5,5,3,3,1,1,1,1.........uhhhhhhhh
Push- 27,28-36, 37-41.....uhhhhhhhh
Squats- 41 straight

Made it under five but didn't feel good about the pulls and pushes.
Going back to 1 or 2 next week, for recovery.
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Postby taifun » Fri Aug 17, 2007 8:59 pm

Nice, enjoy recovery week 8)
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Postby volleyball_man » Sat Aug 18, 2007 2:35 am

Good effort Clay! I can't wait to just bang out the pullups in a row!

Have you read about "grease the grove?" Google it or search crossfit. I made some progress using it during my rest week - I stayed WAY under failure.
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