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ddm's log

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ddm's log

Postby ddm » Mon Feb 11, 2008 10:40 am

28 yo M
lb range - 247-252#
6'2"

L1D1 - 22 sets in 20 minutes
Sub'd real pullups with band-assisted pullups on my rings.


I have been doing crossfit off and on for about a year, but I wanted to start over with something more simple and trackable. I will still be doing the occasional WoD, but I'm focusing on simplefit for a few months.

In case anyone needs info -
the bands - www.mcmaster.com search for # 8848T32
the rings - http://www.ringtraining.com/
ddm
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Postby Norman » Mon Feb 11, 2008 2:30 pm

Hi ddm and welcome here !

Hey, do you think Crossfit people could complete L8D3 ?

Band assisted pullups are a great idea by the way. I remember some years ago, I improved my pushups by dropping on my knees when I couldn't do any more real pushups, to do some more reps. I could use that trick to improve my pullups : do real pullups while I can then do band-assisted 'easier' ones. Hmm.

Anway, have fun !
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Postby ddm » Mon Feb 11, 2008 4:22 pm

Hi Norman, thanks for the welcome. I would definitely consider myself out of shape, and not an expert on Crossfit. But, judging from what I've seen and experienced, yeah it's possible for people that are at the right level of fitness to tackle L8D3. Here are a bunch of exercises from the Crossfit page. If you scroll down to "the girls" or "wod" sections, you'll see some hardcore workouts.

http://www.crossfit.com/cf-info/excercise.html

I think that one benefit of the Crossfit method is that anyone can do the workouts- they just scale them up or down depending on skill level. (Similar to how Simplefit has levels).

Another benefit is the randomized nature of the workouts. It keeps the body constantly getting different stimulus.

So getting back to "why I'm here" - Simplefit seems to give me a good foundation to get back into shape. And I don't need a bar bell, or rowing machine (yet). Plus I'm pretty bad at scaling workouts myself, so I would often end up hurt and not able to exercise. With Simplefit, I'm starting at the bottom. If I were to do it right, I'd join a Crossfit affiliate to get some hands on training, but the logistics don't work out where I am.

Anyone else want to chime in about Xfit, please feel free to add to or correct anything I've said.

ddm
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Postby ddm » Wed Feb 13, 2008 7:30 am

L1D2 7:09
band-assisted pullups

afterwards, jogged 20 min, cam back and did a set of negatives. trying to work up to a real pullup.

248# today
ddm
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Postby Norman » Wed Feb 13, 2008 12:58 pm

Hey ddm, thanks for your answer and the crossfit information !
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L1D3

Postby ddm » Fri Feb 15, 2008 7:45 am

L1D3 - 5:07
again, did band assisted pullups. Followed a little later by some negatives and dips.

Question - stay in Level1 until I can do actual unassisted pullups? Or go to level 2?

Have a good weekend.

247# today
ddm
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Postby ddm » Sun Feb 17, 2008 6:30 pm

Anyone have any advice for me on moving from level1-2? My time for L1D3 was 5:07, but my pullups are assisted. The way I see it, I can go on working on my assisted pullups into level 2, or I can stay in level1 until I get good unassisted pullups.
My thought is to go to level 2, because it will be more work, but I have gotten into trouble over-exerting myself in the past...
Thanks

ddm
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Postby ucffool » Tue Feb 19, 2008 10:43 pm

Do one more week of L1 so you get under 5 minutes, then I would move up to L2, even assisted. It will help you improve faster, and the number of pull-ups is not as large as from L2 to L3.
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Postby ddm » Tue Feb 19, 2008 11:11 pm

Thanks for the advice, makes sense. Earlier tonight I was feeling crappy anyway, so I decided to stick with L1. So- week2 L1D1 - 26. I think I could get more reps if I wasn't taking time to "strap in" to the assist bands. Then again, that's 5-10 seconds per rep that I get to rest.

Still at 248#
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Postby Admin » Wed Feb 20, 2008 9:59 am

Don't worry about the small stuff the important thing is that you are still at it in 6 months and 1 year out at that time you will be blown away by your progress. Starting out take it easy untill you build a foundation.
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Postby ddm » Thu Feb 21, 2008 9:22 am

Week2 L1D2 - 6:59 sub'd band assisted pullups. Halfway through had to go to jumping pullups. did 4 jumping PU's for each regular PU.
Need to get more sleep


248#
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Postby ddm » Sun Feb 24, 2008 9:28 am

Week2 L1D3 - 4:28
band assist pullups. Half way through the pullups, started doing jumping pullups - 4:1

252# didn't weigh in when I normally do.

Tried doing a real pullup on my offday- got about half way up. Two weeks ago, couldn't do much more than just hang there at the bottom until my grip failed. I think in a few more weeks I'll have a real pullup.
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starting l2

Postby ddm » Wed Feb 27, 2008 7:35 am

L2D1: 21

got 4 full band assisted pullups, then did the rest jumping, 4 jumps to 1 pu.

248#
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Postby ddm » Sat Mar 01, 2008 4:22 pm

L2D2 - 8:50

Did all pullups band-assisted, no jumping PU's. Did the last 4 pushups in the final round on my knees.

I moved my rings up about 6 inches, I guess I had them too low. It's now actually easier to do pullups. I can now get about 3/4 up on an unassisted pullup.

250#
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Postby ddm » Mon Mar 03, 2008 6:03 pm

L2D3: 4:48

broke it up like this (hope it's Ok to break it up.)

pullup 5 5 3
pushup 10 10 6
squat 10 10 6

first 8 pullups did with rubber bands, did the last 5 pullups jumping/bandassisted hybrid. getting much better range of motion out of my pullups now that I raised the rings higher. my back is starting to get feelings in it (the lats, I guess), like some primordial urge to grow legs.

Had to dress warm for this one- snowing in Texas, in March....!?

Going back to L1 after this for one cycle, then back to L2.
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