Simplefit.org • View topic - savagecupcake's log

savagecupcake's log

body weight exercises

Moderator: cheapo

savagecupcake's log

Postby savagecupcake » Tue Jan 15, 2008 3:22 pm

Day 1:

31 rounds in 20 minutes

subbed body rows for most of the pullups
savagecupcake
Member
 
Posts: 24
Joined: Sun Jan 13, 2008 4:34 pm
Location: Toronto, ON

Postby tkbslc » Tue Jan 15, 2008 3:37 pm

Nice job! 31 rounds is impressive.
tkbslc
Member
 
Posts: 46
Joined: Mon Dec 17, 2007 8:42 pm
Location: Utah

Postby savagecupcake » Tue Jan 15, 2008 4:14 pm

Thanks! I think I could have done maybe three more but I had to find a towel for my pullup subs.
savagecupcake
Member
 
Posts: 24
Joined: Sun Jan 13, 2008 4:34 pm
Location: Toronto, ON

Postby savagecupcake » Thu Jan 17, 2008 3:18 pm

L1D2: 4:26 (subbing 3 body rows per pullup)

Thinking I'm gonna level up next week... my legs aren't fatigued at all.
savagecupcake
Member
 
Posts: 24
Joined: Sun Jan 13, 2008 4:34 pm
Location: Toronto, ON

Postby Admin » Fri Jan 18, 2008 1:18 pm

Great work
Admin
Site Admin
 
Posts: 1839
Joined: Tue Dec 19, 2006 7:39 pm

Postby savagecupcake » Sun Jan 20, 2008 4:10 pm

L1D3: 3:39

bodyrows subbed for pullups

definitely leveling up on Tuesday
savagecupcake
Member
 
Posts: 24
Joined: Sun Jan 13, 2008 4:34 pm
Location: Toronto, ON

Postby savagecupcake » Mon Jan 21, 2008 4:45 pm

L2D1: 38 rounds

again, no real leg fatigue but my upper body certainly felt it. I didn't come close to failure though... could likely have continued for another 5-10 minutes.

Any thoughts on upping the leg challenge in D1? Weighted squats maybe?
savagecupcake
Member
 
Posts: 24
Joined: Sun Jan 13, 2008 4:34 pm
Location: Toronto, ON

Postby splint » Tue Jan 22, 2008 4:21 am

one-legged squats
splint
Senior Member
 
Posts: 325
Joined: Mon Aug 27, 2007 8:48 am

Postby volleyball_man » Tue Jan 22, 2008 5:24 am

savagecupcake wrote:Any thoughts on upping the leg challenge in D1? Weighted squats maybe?


Make sure you are doing a proper air squat first. When I started, I wasn't (and really couldn't). After I did the actual move I was amazed at the difference. Now, don't get me wrong, you might be doing them right!

Watch this vid and check your form:

http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov
volleyball_man
Senior Member
 
Posts: 1260
Joined: Sun Apr 01, 2007 12:27 pm
Location: Alabama

Postby savagecupcake » Tue Jan 22, 2008 5:52 am

Thanks for the tips... I videoed myself, compared to the crossfit vid.

Weight on heels, check.
Shoulders aligned with ankles, all the way down, check
Good lumbar curve (although I think my torso could remain more vertical. this could be key)

I think the secret is going to be slowing them down... after practicing 15, I could at least tell that my legs were awake, so that's something!
savagecupcake
Member
 
Posts: 24
Joined: Sun Jan 13, 2008 4:34 pm
Location: Toronto, ON

Postby savagecupcake » Wed Jan 23, 2008 8:12 am

I leveled up mid week, is that allowed?

L3D2: 7:49

added 1:30 of plank, and 20 jumping/scissor lunges per leg to finish.
savagecupcake
Member
 
Posts: 24
Joined: Sun Jan 13, 2008 4:34 pm
Location: Toronto, ON

Postby Admin » Wed Jan 23, 2008 9:20 am

Sure, good job!
Admin
Site Admin
 
Posts: 1839
Joined: Tue Dec 19, 2006 7:39 pm

Postby savagecupcake » Fri Jan 25, 2008 4:19 pm

L3D3: 5:05
subbed body rows for pullups (did one clean reverse at the end, though... I can tell the difference in strength in a major way)

30 jumping lunges, 3 minutes (1:30 before, 1:30 after workout) of plank

2 clean one legged squats standing on a box

I'm loving this program, and can see striations on my shoulders already. Whoo!
savagecupcake
Member
 
Posts: 24
Joined: Sun Jan 13, 2008 4:34 pm
Location: Toronto, ON

Postby savagecupcake » Mon Jan 28, 2008 9:46 pm

L4D1: 25 rounds

subbed body rows for most of the pullups, did reverses/negatives for three rounds I think
savagecupcake
Member
 
Posts: 24
Joined: Sun Jan 13, 2008 4:34 pm
Location: Toronto, ON

Postby savagecupcake » Fri Feb 01, 2008 4:22 am

L4D2: 5:40

1:14
1:05
1:14
1:01
1:05

maybe a little rushed... I've started doing pullups with a jump, holding at the top, and releasing (3:1 substitution)

pushups need to develop greater depth.
savagecupcake
Member
 
Posts: 24
Joined: Sun Jan 13, 2008 4:34 pm
Location: Toronto, ON

Next

Return to workouts

Who is online

Users browsing this forum: No registered users and 1 guest