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Posted: Fri Sep 07, 2007 10:43 am
by Admin
Nice work, if you want added challenge try doing L pull ups :twisted:

Posted: Fri Sep 07, 2007 2:58 pm
by Clay Shoufler
Friday/Saturday Sept. 7-8

On road to visit family, using two rest days to hit L5 D3 on Sunday and see if I can cut back last weeks time of 6:25 to 6:00 or less.

Have a great weekend.

Posted: Sun Sep 09, 2007 2:00 pm
by Clay Shoufler
Sunday, Sept. 9

L5 D3

Shaved off more than I thought I would. Still want better feeling doing pull ups.

Pulls- 8 sets of 2, 10 sets of 1
Push- 4 sets of 10, 1 set of 11
Squat- 51 straight


Last week 6:25, getting closer to the 5 minute mark.

Posted: Sun Sep 09, 2007 2:48 pm
by Urup
Good progress Clay!

Posted: Sun Sep 09, 2007 3:48 pm
by volleyball_man
Great work Clay!

Posted: Tue Sep 11, 2007 5:44 am
by Clay Shoufler
Monday, Sept. 10

Simple Fit Hills

7 Rounds (1 min. sprint, 2 minute walk)

7 was tough and was just able to get through it.

Just realized I gave myself a 9 day reprive from the hills. I did more work and with less exhaustion then the last 6 round workout on Sept. 1. Rest is good.

Posted: Tue Sep 11, 2007 6:44 am
by kdo463
Wow, good improvement. Rest is magic.

Posted: Wed Sep 12, 2007 6:33 pm
by Clay Shoufler
Wednesday, sept. 12

L5 D1


23 rounds strong, compared to grinding out 21 the past 2 weeks.

Did 1 round per minute until I hit the 17 minute mark and then did 2 rounds per minute the final 3 minutes.

I think I could have done this a minute earlier and got 24-25, but didn't want to risk fatigue to early.

Posted: Wed Sep 12, 2007 11:56 pm
by taifun
Fantastic work, Clay!

I'm sure your numbers, like mine, improve when we pace ourselves, but from a long term endurance angle, maybe it would be better to go all out? Anyone?

Posted: Thu Sep 13, 2007 4:10 am
by volleyball_man
I see-saw on this one. I sometimes go full-on until I have to break and take a more substantial break. Sometimes I pace myself. I would have probably done the same thing as Clay if I was shooting to beat the number.

I'm not sure which one is a better approach (maybe keep doing both?)

Posted: Sat Sep 15, 2007 10:13 am
by Clay Shoufler
I agree both sides are probably good to try.

I did this based on watching a cross fit video of tabata push up workout. I think it was 20 sec. on/10 sec. off and the guy and girl would both hit a benchmark before the 20 sec. hit, and would break so as not to reach failure too soon.

Thursday, Sept. 13
Hills-7 rounds

Friday, Sept. 14
Rest Day

Saturday, Sept. 15
L5 D2
4:19, each round varied between 50-53 sec., with 3 min. rest in between sets.

Hoping to bust the 5 minute mark on L5 D3 Tuesday.

Posted: Mon Sep 17, 2007 1:22 am
by taifun
Looking good Clay

Posted: Mon Sep 17, 2007 7:43 am
by kdo463
My default on Day 1 is to rest about 20 seconds between rounds with a longer rest (40 seconds?) every 5 rounds or so. On days when I want to push more out, I think I decrease the short rests to 10 seconds and increase the long rests to a minute or so.

Posted: Tue Sep 18, 2007 9:17 am
by Clay Shoufler
Monday, Sept. 17

L5 D3

I got it.

Push- 20,15,10,6
Squats- 51

And then the flu bug hit me last night at 12:30 am. I feel battered and bruised. Not sure how long a break I will need from this deal. Uhhhh.

Posted: Tue Sep 18, 2007 9:24 am
by Admin
Nice work!