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3rdwoozie's Log

body weight exercises

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3rdwoozie's Log

Postby 3rdwoozie » Mon Jan 24, 2011 10:20 pm

Been doing the program for a while. Thought I'd post some comments on my progression. I'm 52, 215, 6'0". Was a crossfitter for a few years back. Then last year spent 10 months running 1100 miles (3 marathons). Wanted to get back into total fitness, but wasn't quite ready for a crossift WOD. So found this. This is a great introduction program that suited me just fine.

I had done a RECON RON pullup program a couple of years back, so it was not so difficult to get back into the pullups. But now I'm at Level 5 day 2and I'm having to start partitioning the pushups now, instead of straight through without stopping. Now after finishing a WO, I feel like I did back in those crossfit days a few years back. Like burnt toast. This is getting interesting to say the least. Great, simple, straight forward program. Thanks.
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Re: 3rdwoozie's Log

Postby cheapo » Mon Jan 24, 2011 10:37 pm

Welcome aboard!
Burnt toast, indeed. :P
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Re: 3rdwoozie's Log

Postby 3rdwoozie » Tue Jan 25, 2011 2:40 am

a couple of things I'm adding while I'm doing this program. 1/ a three point pushup with "perfect pushup" handles. Had carpell tunnel in one of my wrists, found this handle helps with the pain. 2/ Also I do jumping squats. Just 6" off the ground. But the explosive leg work I think is beneficial. My pullup bar is 10 feet off the ground so that adds another jump to the WO. Kind of wish more stomach work was included. Lower abs are still flabby.
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Re: 3rdwoozie's Log

Postby cheapo » Tue Jan 25, 2011 3:14 am

10' off the ground!
That's a big jump!
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Re: 3rdwoozie's Log

Postby 3rdwoozie » Tue Jan 25, 2011 5:36 am

Ya, kind of like a 24 inch box jump. The best thing that ever happened to my pull-ups, was to put the bar high enough so that I couldn't hang and touch the ground. Once I did that, my pu's improved dramatically. Luckly, I have a garage that has a ceiling high enough. Now, to be honest, I think the bar actually hangs at around 9'6", but it feels like 11' after a few sets.

To get to the point where I could jump and catch it? I first started my jump from a 16" box, then switched to a 12", then to a 6", then to no box. Like simplefit starting from Level 1.

"to conquer the mountains, you must master the foothills"
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Re: 3rdwoozie's Log

Postby 3rdwoozie » Tue Jan 25, 2011 8:23 pm

L5, D3 = 5:44. Not so great. Got to 23 Pullups before I had to jump down. #26 was a real struggle. Guess I maxed out. Also pushups 48-51 were real tough too. Will probably do this day again after a day's rest.
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Re: 3rdwoozie's Log

Postby 3rdwoozie » Fri Jan 28, 2011 10:26 pm

L6 D1 = 22 rounds. now for the excuses. Fighting head cold. coughing up cr** the entire WO. I'm also starting "grease the groove" so arms sore from that. I think I could have done one more round if I hadn't spent so much time coughing. :cry:
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Re: 3rdwoozie's Log

Postby cheapo » Fri Jan 28, 2011 11:20 pm

Was it hard?


(yes)


Then it was a good workout!
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Re: 3rdwoozie's Log

Postby 3rdwoozie » Sun Jan 30, 2011 4:45 am

Well now the cold has taken over. I feel like a train wreck. Chest, throat, nose. Can't hardly move without effort. I think I'll take a small break to let my body get over this. Hope just a couple of days. Then maybe I'll start level 5 again. I don't know. I wonder if yesterday's workout accelerated the virus? But now, my body is saying real loud 'TAKE A BREAK AND LET'S GET OVER THIS"!
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Re: 3rdwoozie's Log

Postby 3rdwoozie » Tue Feb 01, 2011 7:58 am

still down and out with this bad chest cold. Can't breath too well. I'll probably take a day or two more. Then step back to level 5 or so to begin again. It sucks to be so sick you can't move.
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Re: 3rdwoozie's Log

Postby Jonathan22 » Tue Feb 01, 2011 10:33 am

Get well soon.
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Re: 3rdwoozie's Log

Postby 3rdwoozie » Sat Feb 05, 2011 4:26 am

Well, this cold won round 2. I started feeling better about Monday night. But then we received a record snow fall. I had to dig out a 4 foot x 50' long snow drift in order to get to work. Well the cold made me pay for it on Wednesday. But today, I'm starting to feel pretty good. Maybe 75%. So I hope to return to workouts starting tomorrow. I might back off to level 4 or 5 and work my way back up.
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Re: 3rdwoozie's Log

Postby 3rdwoozie » Wed Feb 09, 2011 5:54 am

FINALLY! fet well enough to get back to it. Decided to do L4 D1. 31 rounds. I hacked up crap for the first 10 rounds, but then started breathing better after that. I will just flow through level 4 and so on to continue the program. Even though I was on round 6 before everything went south. Also doing the "grease the groove" technique too. Hope that will improve my WO's. Felt so glad to finally be getting back at it.
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Re: 3rdwoozie's Log

Postby 3rdwoozie » Thu Feb 10, 2011 9:46 am

Alright, Level 4 Day 2. 6:12. Nearly 30 seconds off the last time I did this level/day. YES!. Getting better on the breathing. I don't take the 3 min. rests between rounds. Just go straight through all 5 rounds. It puts more cardio Workout in it. Now that I've done 2 days in a row, I'm taking tomorrow off, so to rest up for Day 3 test.
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Re: 3rdwoozie's Log

Postby 3rdwoozie » Sat Feb 12, 2011 10:16 pm

L4 D3 - 3:10 I pushed hard.
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