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savagecupcake's log

PostPosted: Tue Jan 15, 2008 3:22 pm
by savagecupcake
Day 1:

31 rounds in 20 minutes

subbed body rows for most of the pullups

PostPosted: Tue Jan 15, 2008 3:37 pm
by tkbslc
Nice job! 31 rounds is impressive.

PostPosted: Tue Jan 15, 2008 4:14 pm
by savagecupcake
Thanks! I think I could have done maybe three more but I had to find a towel for my pullup subs.

PostPosted: Thu Jan 17, 2008 3:18 pm
by savagecupcake
L1D2: 4:26 (subbing 3 body rows per pullup)

Thinking I'm gonna level up next week... my legs aren't fatigued at all.

PostPosted: Fri Jan 18, 2008 1:18 pm
by Admin
Great work

PostPosted: Sun Jan 20, 2008 4:10 pm
by savagecupcake
L1D3: 3:39

bodyrows subbed for pullups

definitely leveling up on Tuesday

PostPosted: Mon Jan 21, 2008 4:45 pm
by savagecupcake
L2D1: 38 rounds

again, no real leg fatigue but my upper body certainly felt it. I didn't come close to failure though... could likely have continued for another 5-10 minutes.

Any thoughts on upping the leg challenge in D1? Weighted squats maybe?

PostPosted: Tue Jan 22, 2008 4:21 am
by splint
one-legged squats

PostPosted: Tue Jan 22, 2008 5:24 am
by volleyball_man
savagecupcake wrote:Any thoughts on upping the leg challenge in D1? Weighted squats maybe?

Make sure you are doing a proper air squat first. When I started, I wasn't (and really couldn't). After I did the actual move I was amazed at the difference. Now, don't get me wrong, you might be doing them right!

Watch this vid and check your form:

PostPosted: Tue Jan 22, 2008 5:52 am
by savagecupcake
Thanks for the tips... I videoed myself, compared to the crossfit vid.

Weight on heels, check.
Shoulders aligned with ankles, all the way down, check
Good lumbar curve (although I think my torso could remain more vertical. this could be key)

I think the secret is going to be slowing them down... after practicing 15, I could at least tell that my legs were awake, so that's something!

PostPosted: Wed Jan 23, 2008 8:12 am
by savagecupcake
I leveled up mid week, is that allowed?

L3D2: 7:49

added 1:30 of plank, and 20 jumping/scissor lunges per leg to finish.

PostPosted: Wed Jan 23, 2008 9:20 am
by Admin
Sure, good job!

PostPosted: Fri Jan 25, 2008 4:19 pm
by savagecupcake
L3D3: 5:05
subbed body rows for pullups (did one clean reverse at the end, though... I can tell the difference in strength in a major way)

30 jumping lunges, 3 minutes (1:30 before, 1:30 after workout) of plank

2 clean one legged squats standing on a box

I'm loving this program, and can see striations on my shoulders already. Whoo!

PostPosted: Mon Jan 28, 2008 9:46 pm
by savagecupcake
L4D1: 25 rounds

subbed body rows for most of the pullups, did reverses/negatives for three rounds I think

PostPosted: Fri Feb 01, 2008 4:22 am
by savagecupcake
L4D2: 5:40


maybe a little rushed... I've started doing pullups with a jump, holding at the top, and releasing (3:1 substitution)

pushups need to develop greater depth.