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Bri3626 log

body weight exercises

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Re: Bri3626 log

Postby Bri3626 » Tue Apr 05, 2011 5:39 am

"Michael" mostly as rx'd today

800 meter run
50 back extensions
50 situps

31 minutes

ran slow today just to see if I could complete this. went pretty well. situps were the toughest. had to substitute back extensions with morning glorys using 25 lb bar.
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Re: Bri3626 log

Postby Bri3626 » Thu Apr 07, 2011 2:37 am

T.J.

21-15-9 "pack"

HSPU- progressions. was pretty vertical though
bar-dips
pushups

Chest and arms fatigued much more rapidly than I thought they would. cranked out the first hspu pretty easy. bar dips was a sudden drop in strength. didn't feel tired so much as just too weak. I pushed through to second set. Completed the HSPU and bar dips but was slowing hard. On the push-ups I'm not sure what I did but hurt my left thumb base and wimped out and stopped. Still hurts but not sure how I hurt it. Anyway, I got done and did some pullups which felt fine, did some L sits while deadhanging. That was fine too. Chest very fatigued though. Stupid thumb is still bothering me.
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Re: Bri3626 log

Postby Bri3626 » Fri Apr 08, 2011 1:02 am

AMRAP 5 minutes

squat thrusts 65 lbs. total 20 reps

I did the 65 lbs to see how my form would feel to me after getting fatigued and attempt to maintain it. I feel pretty good about the reps although I'm sure I could have done more weight and once confident of the quality I'm producing can increase the reps. I did have a couple times unbalanced when I came up. And a couple times Im not sure the weight was over the heels. That was towards the end.

After completing I hopped on the bar and did 10 pullups dead hang. Banged it out so that was nice. Just straight steady pullups. No hesitation really. very slight kip the last 2 or 3. No shoulder pain!

Used a pulley for about five reps each arm to pull weight back and hold. Did this because I did a 75lbs test on a compound bow the other day. Had immediate shoulder pain and was just too weak to pull it. Kinda upset that wasn't easier. Put the pulls definitely showed a weakness.
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Re: Bri3626 log

Postby Bri3626 » Mon Apr 11, 2011 1:58 am

xfit wod of

1600 metre
rest 3 min
1200 metre
rest 3 min
800 metre
rest 3 min
400 metre

Treadmill :

Round 1: two laps lvl 8.0 then 2 laps lvl 7.0 completed in 8 min and change
Round 2: 2 laps lvl 8.0 then 1 lap lvl 7.0 forgot time
round 3: started lvl 8 petered quick after 1 st lap and slowed to 7.0, got interrupted for approx 7-8 seconds got mad and finished the final lap at 8.0 including the time missed
round 4: ran lvl 9.0 wasn't all out but trucking along pretty good finished that one in approx 1 min 35 seconds.
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Re: Bri3626 log

Postby Bri3626 » Tue Apr 12, 2011 3:18 am

FIGHT GONE BAD

3 rounds for time. 60 seconds of work with 60 seconds rest between each round. Total time is 5 minutes.

wallballs had to sub db thrusters.
sumo-deadlift High pull 75 lbs.
20 inch box jump
Push press 75 lbs.
Row

This was technically difficult. Downloaded a tabata clock but you can't hear the *$%damn thing. so I used my standard countdown timer. Had no way to count these and wanted to keep track so everytime alarm went off ran over wrote down reps and restarted clock. rower was really crappy. had no straps and no calorie counter so had to count reps. I assume per xfit web page is a total count? Anyway went well except I'm pretty sure I should have been a lot more tired. had a problem with method for push press. lot of strain on my wrists.

total points = 208
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Re: Bri3626 log

Postby Bri3626 » Wed Apr 13, 2011 6:11 am

decided to do a steady 2 mile run today.

treadmill lvl 7. says it was about an 8:34 minute mile. finished that pumped out an easy 7 pullups from deadhang no problem began to get fatigued.

used a Barbell for one handed pushup attempt. I would say I was about 45 degrees give or take. Felt comfortable each side. Shoulder did a couple hard clicks on the right when I attempted it. No pain though.

Thinking about maybe putting progressions of that in off days so someday can do regular one-handed pushups. Always wanted to do that...
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Re: Bri3626 log

Postby Bri3626 » Thu Apr 14, 2011 1:47 am

decided to do L7D1 today. did it in Oct. 2007 First time I tried it did 10 rounds.

completed 9 rounds 4 pullups and 8 pushups.

pretty happy about that.

I had a pedometer for my iphone so went out to see if I could measure out 200, 400, 800, and 1600 meters. Started before the workout walked the first 1/2 mile then jogged the last 1/2 mile. The pedometer is screwed up. when I finished it measured .76 miles.

after workout decided to run the same distance and see how it came out. So I jogged it and it showed I did .86 miles. Crappy pedometers for iphones. pisses me off.

Anyway still pretty close to where I was before surgery so I'm happy!
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Re: Bri3626 log

Postby Bri3626 » Fri Apr 15, 2011 1:35 am

max reps 5 rounds

bw bench press
pullups

bench scares the hell out of me and the shoulder. decided to do a set weight at approx 75% of bw and see how I do. Several problems occurred with this workout.

1. I was too scared to max rep the bench because of the shoulder and I had no spotter so if I failed a rep I was stuck. So decided to go as far as possible with stopping right when I knew I would have to struggle on the next rep. Essentially was around 5 reps per. weight was 145 lbs. I figured my strength was better than that but no...

2. my bench and pullup bar are together so i did pullups with the bench interfering with my legs. Basically to reduce time between exercises

Bench 145 lbs: 5,6,5,5,5
Pullups: 9, 6, 6, 6, 5


I feel like my pullups should have dropped pretty drastically. really pushed that part but again was a lot of interference with the bench.
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Re: Bri3626 log

Postby Bri3626 » Mon Apr 18, 2011 2:02 am

3 rounds for time

100 m run
20 pushups
100 m run
20 situps
100 m run
20 squats
100 m run
20 back ext (morning glorys subbed)

21:30

Lot harder than it looks.
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Re: Bri3626 log

Postby Bri3626 » Tue Apr 19, 2011 2:03 am

lower version of Chelsea.

every min on the minute x 30 min.

3 pullups
6 pushups
9 squats

got 8 rounds before I fatigued out. then decided to run the clock and did 4 rounds of 1 pullups, 2 pushups, 3 squats, reduced time to every 30 seconds.

ran alt walk of 8.0 run and 15 deg inc walk
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Re: Bri3626 log

Postby Bri3626 » Thu Apr 21, 2011 2:40 am

was going to do the xfit wod today but found out very quickly I have no idea what I'm doing with cleans. Feeling somewhat fatigued (wimpish maybe) and decided to practice several movements that give my shoulder fits. So basically did:

kipping pullups
one handed pushups on bar approx 45 deg.
toes to bar.

I started out practicing cleans with no weight then 20 lbs db then 95 lbs on bar. I have to get someone to train me cause it was pathetic. Anyway,

played on bar with pullups trying the kipping routine to see if I could kip without pain. I was semi-okay but still had pain in full extension so it created problems with trying to keep it cycling.
when I started the one-hander pushups was very difficult but as time went on improved a lot.
toes-to-bar did ok with this. definite issue with shoulder. just as hips transition from a forward rotation to curling upwards I got a definite weak spot and pain. I worked through this and did ok.

ran 1/2 mile lvl 8
ran 1/4 mile lvl 9
ran 1/4 mile lvl 10
ran 1/4 mile lvl 11
ran 1/4 mile lvl 11 (speed wouldnt go any higher. all on a 1degree incline)

repeated the kipping pullups, one armed pushup and toes-to-bar. pushups improved after all the running.
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Re: Bri3626 log

Postby Bri3626 » Fri Apr 22, 2011 4:09 am

5k run

decided to try just to completion today since I haven't really done a steady run for time.

did lvl 6.5 and wussed out with 2 laps to go.
walked 1/2 a lap sprinted 1/2 lap at lvl 8 walked 1/2 a lap and sprinted the rest at lvl 9.0

kinda mad that I didn't just push through to the finish cause there is no reason I shouldn't have been able to do it.
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Re: Bri3626 log

Postby Bri3626 » Mon Apr 25, 2011 8:02 pm

For 26 April 2011

For time:

15 walk lunge
12 pullups
25 box jumps
12 double unders
15 dips
20 knees to elbows
15 25lbs dumbell swings
30 situps
12 hang squat clean (not sure about the hang but did squat cleans)
12 morning glories 30lbs
15 squat thrusts 30lbs
15 pullups

23 minutes

Had to modify the WOD to fit my gym. I screwed up because I have to use 45lbs plates for box jumps. essentially started the workout then when I got to the boxjumps ran around throwing 10 plates on top of each other. lost a good couple minutes. Oddly enough the knees to elbows whooped my butt. The last 15 pullups were very difficult as I was sweating heavily and couldn't stay on the bar.
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Re: Bri3626 log

Postby Bri3626 » Tue Apr 26, 2011 1:38 am

Tabata something else

182

dam my pullups and pushups suck
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Re: Bri3626 log

Postby Bri3626 » Wed Apr 27, 2011 1:44 am

Deadlift
1-1-1-1-1-1-1

205
225
235
245
255- failed on this rep. the weight intimidated me for some reason and I knew I could lift it but didn't.
255
255
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