Austin's log

body weight exercises

Moderator: cheapo


Post by austin » Sat Apr 03, 2010 4:58 pm

sf 'adv' L1D1
5 rds for form
1 pull up
1 hspu (fantastic! great form. just need balance work!)
1 o.l.s. (same as above! woot!)

L1D1 200 sit ups
>8 (max) 20!

Instead of the rx'd 60 seconds of rest between each set, I did 60 seconds of rope jumps and holyyyy shit! it sucked lol, lots of calve cramps still.

1 lap (mostly uphill walk) 24:50


Post by austin » Sun Apr 04, 2010 5:20 pm

Untimed, for form. CHECK.

Cut the rest out, too fucking cold in the garage, snowing outside!


Post by austin » Wed Apr 07, 2010 12:33 pm

tried L1D3 again last night.
10 Pull ups
21 push ups
21 squats

first attempt, i got 3,3,2,2 pullups. I got pissed so i quit. I huffed and puffed. I was very discouraged after weighing myself just before and I'd gained 3 lbs from my last weigh in. Even tho weight isnt really my concern, it certainly threw a wrench in my spokes. I felt soooo weak, I was kind of seeing red. I looked around the garage and remembered when I'd purchased my squat cage I use for pull ups and dips, I also bought 375lbs in olympic weights and two barbells. I havent used them at all because ive been focusing on bodyweight only training for the time being. I said 'fuck it' and grabbed a barbell, threw 2 45's on each side, deadlifted that easily. Brought it down, threw on a 25 plate on each side, that was challenging but I still had gas in the tank. I threw a 10 lb plate on each side, lifted it and set it down. I was gassed. I laid on the ground for a minute. Got up, did two solid ring dips and went inside. I played Call of Duty for about 45 minutes to blow off more steam. I started feeling guilty about quitting because the wod didnt go my way. So i went back out there and gave it another shot.

10 Pull ups (2,2,2,2,2)
21 push ups (8,8,5)
21 squats (13, 8)
Time 3:50.

What do you think you guys? PASS/FAIL?


Post by austin » Sun Apr 11, 2010 8:14 pm

Well i voted pass. l2d2
5 rds
3 pull
8 push
13 squats
i fuckin killed this! even tho the 3 pulls seemed intimidating!
time: 9:36

1 lap RUN/walk uphill! aprox .75 mile. time 19:22

just got done buying paleo/zone food. fuckin psyched!!

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Location: Dartmouth, Nova Scotia, Canada

Post by cheapo » Mon Apr 12, 2010 3:35 am

I'd call that a pass for sure!

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Post by austin » Wed Apr 14, 2010 2:20 pm

12april10 WOD
SF "B"
5 rds for form:
1 Pull up
1 ring dip
1 O.L.S.
Time: 5:26
Notes: Ring dips werent really as strong as the last time. Though I did take a small break in training while my (now ex) gf was getting ready to move last week. O.L.S. same thing.

500 Rope jumps for time (30 seconds rest between each 100)
Time: 7:35
Notes: Hard. Took up to extra 10 secs for rest occasionally. No cramps tho!!!

10 Descending sets Burpees (30 sec rest between sets)
Time: 9:41 PR
Notes: Wasnt precise with the rest as earlier. VERY gassed after 10,9, but made it through.

General notes. I still need to work on flexibility badly. Is there a good stretching program out there?


Post by austin » Wed Apr 14, 2010 2:29 pm

L2D3 beginner
For time:
13 pull ups (3,3,3,2,2)
26 push ups (10,10,6)
26 Squats (16,10)
Time: 4:33 pass!
Notes: Was trying to get 3,3,3,3,1 on pull ups. I fell on the 3rd rep on the fourth set of 3. Oh well.

This is a big one
JOG/walked 2 lap hobergs loop (mostly uphill)
First lap, jogged sporadically about 40% total.
Second lap, jogged all uphills and straights about 70% total.
Time: 37:29!!!!
Notes: I was SOOO EXCITED when i managed this. I havent been able to jog for sooo long. It always hurt my ankles, knees too much and my cardio wasnt up for the job.

Im trying to figure out a way to train running 3 days a week maybe in the morning. One day Controlled high intensity, one day long slow development, and one day intervals (all on flat ground). Then also mixing in burpees, and rope jumps in the evenings with regular Simplefit stuff and even mixed movements. Mixed movements being like uphill sprints, up and downhill bearcrawls, up and downhill crabwalks etc. Anyone have any good ideas? Any programmers out there? THANK YOU!


Post by austin » Wed Apr 14, 2010 2:57 pm

Also! Make sure to take a peak at my new food logs!


Post by austin » Wed Apr 21, 2010 9:35 am

GUYS! A whole weeks worth of wod logs and food logs coming, (a few double days as well!) but i forgot my log book at my house. It'll be coming later, I promise. Posting from my cell has proved next to useless, so sorry about my lack of posting. The past 7 days' of food and wods is coming up, are you ready? lol


Post by austin » Thu Apr 22, 2010 8:01 pm

60 sec run@ 90%/ 15 sec walk (rest)
Hoberg's loop, mostly steep uphill.|
Time: 21:58

SF Beg L3D1
AMRAP 20 minutes
2 pull ups
3 push ups
5 squats
Rds: 32

200 situps' L1D1Column 3
(60 sec rest between sets)
max: 16

Interval Row (45lb barbell sdhp)
30 sec row@ 100%/ rest 60 sec x5

Fox Drive loop walk
26 minute steep ascent
24 minute descent
50 minute total


Post by austin » Thu Apr 22, 2010 8:05 pm

This is a mix of's program blended with SF's L1D1 'adv'. what do you guys think?!
2 pull ups
1 hspu
1 o.l.s.
1pull up
1 pull up
2pull ups
3 pullups

10 descending sets burpees, 30 seconds rest between sets
Time:7:56 PR


Post by austin » Thu Apr 22, 2010 8:08 pm

Hoberg's loop, 1-lap
1 min @80% run/ 1 minute walk x7

SF Beg L3D2
5 rds
3 pull ups
10 push ups
16 squats
Time: 10:45

200 sit ups' L1D2C3 (60 SEC rest between sets)
max 20


Post by austin » Thu Apr 22, 2010 8:12 pm

maxed press
2 rm @ 135lb

maxed squat
1rm @ 285lb
actually, this wasnt my real 1rm. I mean, it was hard, But to warm up i started at 5x135 and squated roughly 23 more times to get to 285, I was more gassed than out of strength. Oh well, decent starting point, I imagine.


Post by austin » Tue Jun 08, 2010 3:50 am

IM NOT DEAD! lol I just tonight bought a brand new laptop. LOTS to catch everyone up on. but for now, tonights WOD was:
5 RDS:
5 pullups
15 push ups
26 squats

w2c2d2(200sits)/w1c3d2 ring (100pushups)
15, 10
18, 12
14, 8
14, 8
max:21, max: 15


Post by austin » Thu Jun 10, 2010 3:12 pm

I PASSED L5D3! I PASSED L5!!!!4:55!! TASTE IT! This is further than Ive ever been down the rabbit hole!

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