cheapo's log

[cheapo]

Week 167

• Monday, June 13, 2011
  D1L6:
  • 22 (-7 cf. previous PR)
    
    Not perfect, but the best from yet.
    
    Photos

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[cheapo]

Week 168

• Monday, June 20, 2011
  D1L6:
  • 23 (-6 cf. previous PR)
    
    Workin' out!
    
    Photos
  Wednesday, June 22, 2011
  D2L6:
  • Untimed.
    
    Best form yet.
  Saturday, June 25, 2011
  D3L6:
  • 06:51 (±0:00 cf. previous PR)
    
    Pull-ups: 32 (16-5-3-2-2-2-2)
    Push-ups: 64 (32-6-8-6-6-4-2)
    Squats: 64 (40-20-4)

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[cheapo]

Week 169

• Monday, June 27, 2011
  Session with Personal Trainer
  • For Father's Day, my wife got me three sessions with a personal trainer and my choice of five classes at a nearby fitness club.
    
    I wanted to meet with a trainer who could shake up my routine a bit, offer advice on my form, and on where I should set my fitness goals.
    
    He reviewed my form on the three exercises that make up the SimpleFit program (which I've been doing for more than three years). On pull-ups, he asked to see my kipping and dead-hang pull-ups and told me that my kip wasn't much of a kip and I should stick to dead-hang. This is OK with me, because dead-hang will make me stronger. (His opinion is that kipping is ill-advised until an athlete can manage 25 dead-hang pull-ups and can walk 20 "paces" in a handstand.")
    
    On squats, I was very pleased to hear that my form is pretty good. I've never been coached on it, and one reads so much about how tricky squat form can be, so it is very nice to know I haven't been doing it wrong for three years.
    
    Push-ups were OK, except, at the bottom of the movement, he wants me to lower my body all the way to the floor and, once my body has "landed" take my hands off the floor. Certainly harder.
    
    Then he taught me burpees, box-jump form, the basic kettelbell swing, and bear crawl. We finished up with an air squat tabata. Fffffffffffffffffffuuu!
  Thursday, June 30, 2011
  Session with Personal Trainer
  • At this session, he taught me more of the basic kettlebell movements (one-handed swing, clean, jerk, turkish get-up). We finished with a "Fran-like" bodyweight workout: Burpees, Box Jumps, Vertical Jumps ×21, ×15, ×9: 10:15
    Ungh!

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[Jonathan22]

What a great present!

[cheapo]

Week 170

• Monday, July 4, 2011
  Session with Personal Trainer
  • This session was a review of the skills we've gone over thus far.
    
    We finished with:
    25 Kettlebell Swings
    20' Bear Crawl
    20 Slams
    20' Bear Crawl
    20 Strikes to the Head (sit on a torso-sized MMA pad and deliver open hand strikes)
    20' Bear Crawl
    15 Box Jumps
    20' Bear Crawl
    15 Burpees
    20' Bear Crawl
    10 Push-Ups
  Wednesday, July 6, 2011
  Circuit Training
  • 3 cycles of 10 mostly bodyweight exercises.
  Friday, July 8, 2011
  Circuit Training
  • 3 cycles of 10 mostly bodyweight exercises.

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[cheapo]

Week 171

• Monday, July 11, 2011
  AMRAP: 3 Pull-Ups, 5 Burpees , 1 Pistol (per leg): 13 Rounds
  • I made this up!
    
    I can barely do pistols, but I figure doing them is how to get better at them.
    
    Photos

[Bri3626]

Just curious. Are you doing them butt to calf? I'm good going down and can hold it but when I get much past 90 degrees my balance sucks. Been working on it here and there but dang its hard.

[cheapo]

No, definitely not but to calf. Sometimes I don't get below 90°, but in general I do. My piked leg is not straight, etc. I am a mess, I am sure, but I figure trying to do them is the only way I'll ever do them properly.

The last exercise shown in this video of Pistol progressions (front roll into a pistol) seems like a very good one for balance, mobility and learning the motion.
http://youtu.be/qwFaGmIhf70

[cheapo]

Week 172

• Tuesday, July 19, 2011
  AMRAP: 13 Rounds of:
  
  • 5 Pull-Ups
  • 3 Pistols (per leg)
  • 8 Hollow Rocks
  Good times!
  
  Thursday, July 21, 2011
  Modified L7D2: 5 Rounds of:
  
  • 8 Pull-Ups
  • 24 Push-Ups*
  • 5 Pistols
  • 20 Squats
  Untimed.
  
  *The push-ups are modified: At the bottom of the movement, I lay my body on the floor and lift my hands. This ensures that the muscles used in the push-up relax completely between reps. It's the difference between getting a stuck car moving (harder) and keeping it moving (easier).
  
  
  Saturday, July 23, 2011
  Circuit Training
  • [/color]
    
    

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[cheapo]

Week 173

• Thursday, July 28, 2011
  AMRAP: 8 Rounds of:
  
  • 5 Pull-Ups
  • Burpees
  • 5 Pistols (per leg)
  • 10 Hollow Rocks
  I am formulating my own workouts now. Thus far, I have always included pull-ups. They're the hardest exercise in the bunch and, having worked hard to get to where I am on this exercise, I'd hate to backslide.
  
  I think I might leave the pistols out of any AMRAPs until I can do a few with perfect form. I will practice them separately.
  
  The last few rounds of hollow rocks were BROOOOTAL.

[cheapo]

Week 174

• Tuesday, August 2, 2011
  Frelb*
  1 Set of 21 Reps + 1 Set of 15 Reps + 1 Set of 9 Reps of:
  • Pull-Ups
  • Bulgarian Split Squat
  • Push-Ups
  • Arch Rocks
  10:06
  
  *Frelb is the name of this workout. I am going to name them, like CrossFit...but not so serious.

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[Ruli]

Frelb - ROFL!!!
nice one cheapo

[Jonathan22]

Is Frelb an inside joke I'm not getting?

[cheapo]

Nope. Just a silly name.

[cheapo]

Just ball hockey and power skating.