Bri3626 hoping to keep my goals.

[Bri3626]

Ok finally a bit of an update is needed I think.

I have managed to get to L5 before end of summer. Not sure I will get to 6 or not although that was THE goal.

Added the 20 lbs weight vest on D2.

Runs are typically 20 lbs weight vest and may vary from tabata type sprints to 1 mile sprints to 1.5 mile runs with 1 min sprint 2 min jog.

Haven't incorporated the ab stuff. Gonna pay for that later.

Continuing to do warmups and stretching although I tend to miss a few.

Main goals right now:

PROGRESS to L6

Maintain the paleo/zone type diet (get more strict) although Im doing pretty good.

Drop body fat to 12-15% but thats about as minor a goal as I will ever have. Its not that important but I'm using it for a marker.

Develop my home crossfit gym. Hopefully I will progress to completing the girls in another year or so. Or at least attempting them.

[Bri3626]

Ok Nov. 27th 2007 is Eugene's Pullup Challenge.

My single goal is to maximize my pullups. going to attempt this with the Simplefit workouts but I'm going to be very strict.

Kipping is the order of the day. I'm gonna learn this or die trying heh.

For now, I'm going to up the intensity by moving up in levels. Been on level 5 but this week I'm going to 7 as long as my D3 is below 15 minutes.

Mainly I need to pullup without consistently touching ground. Thats my big hang up.

So complete all rounds as much as possible without touching. If I reach failure I will scale.

[fizzleboink]

These are some intense goals. I'm looking for some goal inspiration and I think I may have found some haha.

[Bri3626]

Man I so wanna complete all the WOD's and complete the benchmarks listed on there.

Gonna keep pushing but I wanna do it right heh.

My goal for the challenge is only 10. I would like to say I'm gonna do much better than that but with strict deadhangs I deteriorate rapidly after 5.

Gonna keep practicing. At least till 27 November heh. Then hopefully work on another challenge.

[NR]

Well, I'm right there with ya Bri. If you didn't see I put myself in the challenge as well. I am aiming high at 25 dead-hang pull-ups/chin-ups. I think it's feasible if I can change grips without falling on my arse. I'm concentrating on grip changes while holding onto the bar from now until November 27th. SimpleFit by itself should get me strong enough to do the amount needed on challenge day. Besides, I always do a set of something on my bar whenever I pass by it, Grease the Grove style.

[Bri3626]

That's Great!

Yeh I'm working on the pullups too. I'm hoping to smoke the 10 but we will see how it goes. Got to learn to hang on to that dam bar.

I slid off once while doing the kip so I think I brought a lot of swing in that wasn't necessary. But slowly getting better. Interesting thing about the grip changes. when I do D1 I count my rounds by my grip. I start with overhand, underhand, left under right over, then left over right under to get four rounds. So I switch up constantly. Don't know how much that helps but it has sure prevented me from losing count !

27 Nov 07 will be here very quickly!

They say if you can do 15 pulls and 15 dips your ready to try muscle ups so I may attempt to incorporate that into the workout. Someday heh.

[Bri3626]

Ok small update.

I was going to go down to L6 because my D3 went over 15 minutes but I'm not gonna back off. I'm going to continue on L7 for now.

Did 8 strict pullups to the shoulder yesterday and probably could have gutted out another so I'm getting close to the goal. If I can fix those kips I should do well.

Side note about the bar. It's rotating on me because it sits free in the posts although its a tight fit. I think this is impacting my ability to stay on the bar. Not sure how I'm gonna fix this just yet as I don't want to make the bar permanent. I'll try it out on some regular bars and see.

Going to continue to improve jumproping. Got 4 double unders yesterday so that feels pretty good. Goals here are to hit the 2 minute double under.

[Bri3626]

Update on my goals. Currently at Level 7. Slacked off for a good month and came back. However, I've noticed that I'm intimidated by the high numbers/volume of reps on D3 and I tend to stop a lot. I want to push past that and be able to do them in one uninterrupted set so current goal is:

1. complete each and every set D1-D3 without break.
2. Advance D2 to 20 lbs vest (again no break on sets).

I see some difficulty here as D3 is 40 pullups and thats close to the 50 I want to do. I'll give it a couple months. If minimal or no progression I'll change what I'm doing so I can progress. I'm sitting around 8-10 pullups now before I stop. If I can add 1-2 every week I'll be happy. Pushups and squats I'd like to see 5-10 each week.

[Admin]

Very good well thought out goals

[Bri3626]

Okaaayyyyy,

revamping goals due to the shoulder injury. Been thinking about this and I think this is going to be very fluid as I don't know how the shoulder will progress. Anyway here goes:

1. Priority is to get full range of motion of the shoulder:
a. 3 days a week currently to continue rounds of 100 rep jumprope
rotator cuff exercises with band
pyramid rounds to 10 on the speed bag
lot of stretches for shoulder for range of motion
b. 3 days a week practice pose running. Currently I'm doing something
like 3-4 rounds of 200 yard runs and a 0.5-0.7 mile jog. At this point
I'm so weak I'm just too exhausted to get much more.

2. After I achieve full range of motion I'm going to do the shoulder rehab program someone suggested at this site:
http://www.dieselcrew.com/forums/showthread.php?t=67
Not sure how long I'm going to do that. Gonna play that by ear.

3. Start L1D1 and move up to L8 eventually. Not sure if I'm going to incoporate Crossfit but I plan to put that in there eventually. I may progress to the WOD at some point.

4. Ultimate goals:
a. complete all the named WOD's on Crossfit
b. run a 5k under 20 minutes
c. 50 pullups without dropping from the bar before age 50. (im crazy i
admit it freely)
d. At some point I would like to get back into Krav Maga at that.
e. and of course do L8D3 under 5 minutes (not even sure thats
humanly possible but I'm gonna try)

All this will change I'm sure but it's been on my mind all day.

[volleyball_man]

Bri-

Those of us who saw your work prior to the shoulder issue (read his workout log folks) are well aware of your determination! You'll get these and more.

Have you tried any of the WODs scaled back? I am doing get work at the buttercup level on many of them.

Keep at it!

[Bri3626]

Actually the hard part here is I have very limited range of motion of the shoulder so I cant even get on a bar or put a weight up. This is more of a frozen shoulder syndrome as opposed to something wrong with it. It takes time and a lot of physical therapy to get it back. I'll keep adding things as I go though. Should be kinda fun heh.

[Bri3626]

Well currently thinking about my future plans. I'm contemplating doing the Crossfit buttercup stuff and just concentrating on learning form and precision. I think this will help with my shoulder + get me trained for progression into the crossfit exercises. The goal here is to do them all completely right. Assuming I don't have any difficulties with range of motion. Got a lot of fear with the shoulder and I'm going to have to unlearn that. Son wants me to start Krav Maga again but that makes me sweat thinking about it. As much fun as it is I think I've got to concentrate on moving up slowly.

[volleyball_man]

Start reading my blog at the December 2007/January 2008 posts. I think this is a wise choice.

[Bri3626]

nice blog man. Ima look more into it and decide soon.