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vbm's log

body weight exercises

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Postby Xtina » Sat Jun 16, 2007 9:41 am

Right on. You're probably doing better on the pullups area than I am. I need to get those rings up.
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Postby volleyball_man » Tue Jun 19, 2007 4:45 am

Hey,

I saw some cool suggestions for making your own "rings" on the crossfit site. The one I am going to do is buy picture wire from Home Depot (two "rolls") and wrap each with tape. I'll attach these to straps so I can transport them and easily adjust the length. This is so obvious!
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Postby Admin » Tue Jun 19, 2007 6:56 am

Check out the "make your own" link on our FAQ page http://www.simplefit.org/faq.html it shows lots of different howto stuff including rings for pull ups and dips for a door gym about 1/2 the way down.
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Postby volleyball_man » Tue Jun 19, 2007 1:19 pm

L1D1

15 rounds with 7 full pullups. Took a 3 min break in the middle to squeeze out 2 of the 7 pullups. Still going for "strength before strength endurance."

Still tired from some heavy work over the weekend - more tree clearing.
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Postby volleyball_man » Fri Jun 22, 2007 5:15 am

L1D2

16m16s
3m rest after each round =4m 16s
All 10 pullups again.

My lats are starting to "wake up" - my back was twitching all week this week.
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Postby volleyball_man » Sun Jun 24, 2007 11:31 am

Whew! Good workout!

L1D1 15m10s counting rest time.
Breakdown:

Did all 10 pullups again - like this:
2 pullups - 1m rest
1 pullup - 1m30s rest
1 pullup - 1m45s rest
1 pullup - 2m rest
2 pullups - 2m30s rest
1 pullup - 3m rest
2 pullups
Did 8 pushups with my feet elevated about 3 or 4 inches (my wife's yoga blocks). The rest normal.
21 Squats - easy.

Total minus rest - 3m25s.

One note: on the pullups I kinda kipped. I tucked my legs up and used my hips to get a slight swing. I think I can get to 10 in a row using kipping. Once again the promise (to myself) of constructing a bar outside...

Got the stuff to make the rings per Andy's description - assembly waits.
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Postby Admin » Sun Jun 24, 2007 2:09 pm

Nice work
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Postby ucffool » Sun Jun 24, 2007 3:44 pm

I've posted photos in my workout log, just fyi.
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Postby volleyball_man » Sun Jun 24, 2007 5:41 pm

Thanks guys!

Andy - I'll let you know...
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Postby volleyball_man » Tue Jun 26, 2007 1:57 pm

I can barely lift my finger to type this. I am holding my head up to avoid the sweat dripping into the keyboard. I just achieved 19 pullups - here's how:

L1D1
19 rounds
3 rounds 1m rest
3 rounds 1m10s rest
3 rounds 1m30s rest
1 round 30s rest
2 rounds 3m rest
3 rounds 1m rest
1 round 3m rest
2 rounds
6 body rows from almost flat on my back got a last bit of energy
1 round
Finished up with a minute left - did pushups for 30s and squats for 30s

I teach math - I am not giving you totals! I am done for the day!!!

WOOHOO!!!
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Postby volleyball_man » Thu Jun 28, 2007 1:41 pm

L1D2

1 round 30s rest
1 round 1m rest
2 rounds 2m rest
1 round

Total Time 7m7s - Rest 3m30s = 3m37s

This was kinda easy.
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Postby volleyball_man » Sat Jun 30, 2007 5:15 am

I can smell L2.

L1D3
6m9s Like this:
3 pullups 30s rest - kipping as best as I could (if I wasn't vain I'd video this so we could all laugh at my long self swinging in the doorway!!!)
2 pullups 1m rest - kipping
2 pullups 2m rest - these 2 were dead hang
3 pullups
21 pushups - these were a little more difficult than normal (heavy yard work yesterday)
21 squats

That's 4m9s without the resting.

Not too winded but my upper body is smoked.
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Postby volleyball_man » Tue Jul 03, 2007 4:23 am

Decided against my idea about going up to rest.

Took a nice 20min walk - You Shook Me (All Night Long) AC/DC was the pace. Then I did some pushups on the hood of my car and some bodyrows on my kids' swingset. Felt good - I try to envision my muscles repairing and growing during my rest week. I hope I come back on fire like last time!

I went to the Cool Running website. I love to run. I used to run a lot when I was a young lad. Once I filled out (freshman in college 170lbs - graduated 220lbs), I stopped - afraid of injury. I might try the couch to 5k and see what happens. I will keep my expectations low. I just know that, if I am going to do the Crossfit WODs, then running short distances will be necessary.
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Postby volleyball_man » Thu Jul 05, 2007 4:41 am

4th of July - 20 min fast walk.
Today - 5th of July - 20 min walk + pushups on car hood + some body rows on swingset. I can't wait til I get back into it.
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Postby volleyball_man » Sat Jul 07, 2007 1:31 pm

Shoulda waited one more day.

After a night of less than perfect rest, I laid around most of the morning. I debated whether to do a workout and had, at one point, decided against it. Then, for some reason I changed my mind.

L1D1
17 rounds like this:
4 reps - 1m rest
1 rep - 30s rest
1 rep - 30s rest
1 rep - 30s rest
1 rep - 1m30s rest
1 rep - 3m rest
2 reps - 2m rest
1 rep - 1m rest
Switched to body rows
5 or more (counting never was my strong suit) reps

Oh well! 12 full pullups. I have an idea about the pullup bar situation. I have a deck with metal posts (the wood is too old to trust with my weight). I am going to try and configure some plumbing pipe to attach to one post ala a gate I can swing out to use and back to store. This will give me the 9+ feet height I need and I can make the actual bar about 5ft wide.

Edit: I came down wit h a bug of some sort - probably a reason for the slip in results.
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