Jonathan22's log

[Jonathan22]

1 July

Wanted to try this Crazy 8 bodyweight 300 cardio circuit by Craig Ballantyne.

2x the following:

1. 60 Jumping Jacks
2. 20 Spiderman Pushups
3. 20 Lunges
4. 20 Spiderman Climbs
5. 60 seconds Wall Squat
6. 60 seconds Planks
7. 5 Burpees
8. 50 High Knees

60 seconds rest in between rounds.

18:37 total time. 8:14 first round, 9:21 second round

Rx is 3 rounds. It definitely gets you winded. And I'm pretty sure I'm going to feel this one in my core tomorrow.


2 July

Dumbbell Bear:
Every min for 20 mins
5 deadlifts
5 cleans
5 thrusters

Started with 8 kg dumbbells but had to switch to 6 kg dumbbells after 5 mins. Tough. After 10 mins, switched to starting on the even mins and added 5 pullups.


3 July
Yoga

4 July

simplefit L4D1

max rounds in 20 min
2 pull-ups
4 push-ups
6 squats

28 rounds.

[Jonathan22]

July 6

simplefit L4D3

for time
20 pull-ups
41 push-ups
41 squats

8:44 total time. Going backward is not good.


July 11
L4D1 simplefit

max rounds in 20 min
2 pull-ups
4 push-ups
6 squats


27 rounds

[Jonathan22]

Jul 13

1) 60 Jumping Jacks
2) Spiderman Pushups 20
3) Walking Lunges 20
4) Spiderman Climbs 20 total
5) Squat Hold on Wall 60 seconds
6) Plank Hold for 60 seconds
7) 5 Burpees
Running High Knees in Place 25 per side

Rest One Minute and then do it 2 more times

29:34 total time include 2 mins rest


July 14
simplefit L4D2

5 rounds for time
4 pull-ups
12 push-ups
20 squats

8:30. Last time was 10:11. I'm liking that.

Tabata Burpees
8x 20s on / 10s rest



Jul 16
for time
20 pull-ups
41 push-ups
41 squats

7:04. 8:44 last time. Creeping up

Tabata 2
4' body rows
4' dips

10 walk-ups from http://www.crossfitlondon.ca/wp/zero-to ... hups-hspu/
Gotta start somewhere.


Jul 17
tabata 4 x 8 x 20s/10s rest
burpees
pushups
jump split squats
mountain climbers

4 x bball suicides on the 1:30s

Inhale yoga - 40 mins


Jul 18
10 walk-ups

60s handstand x 2

warmup
5 x
5 jumping jacks
5 pushups
5 squats

Jul 19
simplefit d1
level 4
max rounds in 20 min
2 pull-ups
4 push-ups
6 squats

24 rounds. Started off doing 1 round every 40 seconds. At around the 10 minute mark, I was doing a round every 1 minute. Next time I'll just do a round as fast as I can. Probably left 3 rounds on the table trying to pace them.

[Jonathan22]

Just looked back. 1 month on level 4. All this work will make passing this level all that much sweeter.

[Jonathan22]

Jul 21 2011


warmup
3 x
5 jumping jacks
5 pushups
5 squats


crazy 8
1) 60 Jumping Jacks
2) Spiderman Pushups 20
3) Walking Lunges 20
4) Spiderman Climbs 20 total
5) Squat Hold on Wall 60 seconds
6) Plank Hold for 60 seconds
7) 5 Burpees
Running High Knees in Place 25 per side
Rest One Minute and then do it 2 more times

*** only did it x2. No get-up-and-go this morning. 21:23 including 1 minute rest.



Jul 23 2011


warmup
3 x
5 jumping jacks
5 pushups
5 squats

simpefit.org d2
level 4
5 rounds for time
4 pull-ups
12 push-ups
20 squats
** 11:47 total time.

tabata 4 x 8 x 20s/10s rest
burpees
pushups
jump split squats
high-knees

10 walk-ups
60s handstand



Jul 24 2011


crazy 8
1) 60 Jumping Jacks
2) Spiderman Pushups 20
3) Walking Lunges 20
4) Spiderman Climbs 20 total
5) Squat Hold on Wall 60 seconds
6) Plank Hold for 60 seconds
7) 5 Burpees
Running High Knees in Place 25 per side
Rest One Minute and then do it 2 more times
*** 24:26 total time.

4 x court windsprints on 1:30

HSPU, knees elevated 3 x 15

Inhale Yoga - 38mins




Jul 25 2011


warmup
3 x
5 jumping jacks
5 pushups
5 squats

simplefit.org d3
level 4
for time
20 pull-ups
41 push-ups
41 squats

6:21. Improvement from last time. I'm happy with that.


Jul 26 2011

HSPU, knees elevated 3 x 15

crazy 8
1) 60 Jumping Jacks
2) Spiderman Pushups 20
3) Walking Lunges 20
4) Spiderman Climbs 20 total
5) Squat Hold on Wall 60 seconds
6) Plank Hold for 60 seconds
7) 5 Burpees
Running High Knees in Place 25 per side
Rest One Minute and then do it 2 more times

** 27 minutes total



Jul 28 2011

simplefit.org d1
level 4
max rounds in 20 min
2 pull-ups
4 push-ups
6 squats

23 rounds.





Jul 29 2011


HSPU - Probably 10 partials going down 1 inch. Then I decided to see if I could do 1/2 partials. 5 over 5 mins. Very cool.



Jul 30 2011

warmup
3 x
5 jumping jacks
5 pushups
5 squats

5 rounds for time
4 pull-ups
12 push-ups
20 squats

Figured I'd start doing day 2 as RXd. with 3' rest between sets.
18:39 total time

1:51
1:18
1:35
1:28
1:53

[Jonathan22]

Mon, Aug 1 2011

warmup
3 x
5 jumping jacks
5 pushups
5 squats

simplefit.org d3
level 4
for time
20 pull-ups
41 push-ups
41 squats

5:24. So close.



Thu, Aug 4 2011

Attempted Murph. Got crushed.

1 mile run

20 rounds of
5 pull-ups
10 push-ups
15 squats

1 mile run.

Only did 10 rounds. Around round 7 I was doing single pull-ups and sub-sets of 5 push-ups and squats. This is definitely a workout I'll work up to and try again. 45 mins just to do 1/2. WOW.


7 partial HSPU



Sat, Aug 6 2011


7 partial HSPU


simpefit.org d2
level 4
5 rounds for time (3:00 rest between rounds)
4 pull-ups
12 push-ups
20 squats

19:43 total time.


Then 5k.


Mon, Aug 8 2011

warmup
3 x
5 jumping jacks
5 pushups
5 squats

simplefit.org d3
level 4
for time
20 pull-ups
41 push-ups
41 squats

1 month, 18 days on Level 4. And still, another week. Getting closer.

5:04






Thu, Aug 11 2011

simplefit.org d1
level 4
max rounds in 20 min
2 pull-ups
4 push-ups
6 squats

Mini-murph with a mile run before and after. 18 rounds. No energy.







Sat, Aug 13 2011

Test for HSPU - Only 3. Guess taking a few days off (due to work and my back was a little sore) didn't help me. But at least my shoulder is feeling better.


warmup
3 x
5 jumping jacks
5 pushups
5 squats



simpefit.org d2
level 4
5 rounds for time (3:00 rest between rounds)
4 pull-ups
12 push-ups
20 squats

About 19:30 minutes. Did 1 jumping muscle-up also. Those are not going to be easy when I really start working on those.





Sun, Aug 14 2011

8 partial HSPU

Plyometric X
Ab Ripper X






Mon, Aug 15 2011

warmup
3 x
5 jumping jacks
5 pushups
5 squats

simplefit.org d3
level 4
for time
20 pull-ups
41 push-ups
41 squats

4:52. LEVEL UP!

2 months on this level.

[Elysium]

Congratulations! How did you go with the pullups? A straight set or broken up?

Regards,
Craig.

[Jonathan22]

Mine are always broken up. Typically something like 4-2-2-2-1-1-1-1-1-1-1 etc.

[Jonathan22]

Day 1 Level 5 - 17 rounds.

[Jonathan22]

Day 2 Level 5 - 22 mins total time.

[Jonathan22]

L5 D3
18:30 - not really interested in pushing in. Just going through the workout and taking it easy.

[Ruli]

not really interested in pushing in

looking @ u'r time, i would say this is an understatement of note hahahahaha
only kidding mate. although the furthest i've got was L4, i can really relate to what u've experienced!

[Jonathan22]

Back in the US for 2 weeks. 26 hours travel day yesterday.

10 partial HSPU

D1 L5
Much different doing it where there is low humidity. I feel like I can breath.
20 rounds.

[Jonathan22]

D2 L5 - 25 mins total time.

[Jonathan22]

L5 D3 - 14:12 - tough.