With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Sam did this one with me!! We tried to set up to do the pull ups but it was broken so we ended up doing Pushups instead. Started at 2 and i went up to 9 on regular pushups, then did 10 and 11 on my knees. Really felt it in the wrists and the abs. I think that's a lot of what my back has been missing and i need to be much more conscious of doing back centered stuff on top of crossfit.
Current: 207
Friday, November 30, 2007
Thursday, November 29, 2007
Thursday 071129
Run 5 K
Post time to comments.
Walked with Sam today for about 20-30min. Extreme back pain when i woke up this morning. Yesterday i didn't do any crossfit and it may be a good thing considering how much i hurt. I'll do some PT tonight for the back. Pull ups tm shouldn't be to bad.
Post time to comments.
Walked with Sam today for about 20-30min. Extreme back pain when i woke up this morning. Yesterday i didn't do any crossfit and it may be a good thing considering how much i hurt. I'll do some PT tonight for the back. Pull ups tm shouldn't be to bad.
Tuesday, November 27, 2007
Tuesday 071127
Rest Day.
Biked to work! yay! probably going to bike again tm. Some soreness still in the quads, definatly uneven towards the right hand side. So i need to really focus on the left leg.
Biked to work! yay! probably going to bike again tm. Some soreness still in the quads, definatly uneven towards the right hand side. So i need to really focus on the left leg.
Monday, November 26, 2007
Monday 071126
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Big Dawgs-Pack-Puppies
If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.
If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 10 jumping pull ups.
Actual:
5x10 jumping pull-ups. I'm feeling myself get more actual pull on these, I'm going to try to setup some sort of other bar so i can start working on the beginner pull-ups in the next few weeks. Also going to start really looking at a weight set, computers really need to take a backseat to investments in my health. Also, stop watch needed. Tm is a rest day which is perfect since i'd like to start biking to work again and it will give me a day to just have to do that.
Post loads and body weight to comments.
Big Dawgs-Pack-Puppies
If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.
If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 10 jumping pull ups.
Actual:
5x10 jumping pull-ups. I'm feeling myself get more actual pull on these, I'm going to try to setup some sort of other bar so i can start working on the beginner pull-ups in the next few weeks. Also going to start really looking at a weight set, computers really need to take a backseat to investments in my health. Also, stop watch needed. Tm is a rest day which is perfect since i'd like to start biking to work again and it will give me a day to just have to do that.
Sunday, November 25, 2007
Sunday 071125
"Elizabeth"
Buttercups:
15-12-9
Dumbbell cleans
Bench Dips
Actual:
Worked on learning cleans with sam. Got the motion down, hard with just a broom handle. Knees definatly don't like it at all! Got through the 15, did like 3 more and too much snapping and pain was going on so i lost that round and just did slowish body squats for the 9. Did all the dips on the desk with some leg help. Need to focus on balanceing my legs.
Yesterday i got a tiny bit of stretching and situps/back downs. Need to get alot of stretching in tonight at least.
Buttercups:
15-12-9
Dumbbell cleans
Bench Dips
Actual:
Worked on learning cleans with sam. Got the motion down, hard with just a broom handle. Knees definatly don't like it at all! Got through the 15, did like 3 more and too much snapping and pain was going on so i lost that round and just did slowish body squats for the 9. Did all the dips on the desk with some leg help. Need to focus on balanceing my legs.
Yesterday i got a tiny bit of stretching and situps/back downs. Need to get alot of stretching in tonight at least.
Saturday, November 24, 2007
Saturday 071124
Buttercups
"Nancy"
3 rounds for time of:
400 meter run
PVC pipe-25 pound Overhead squat, 15 reps
What I did:
Jack. Back is serious sore from black friday. Hoping to get some stretching and PT in. Tm is a key day. If I don't do CrossFit tm, i fear breaking a good thing.
"Nancy"
3 rounds for time of:
400 meter run
PVC pipe-25 pound Overhead squat, 15 reps
What I did:
Jack. Back is serious sore from black friday. Hoping to get some stretching and PT in. Tm is a key day. If I don't do CrossFit tm, i fear breaking a good thing.
Friday, November 23, 2007
Thursday, November 22, 2007
Thursday 071122
Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups.
Did 41 Jumping pullups to best of current ability (ie not good at all) and 31 Dips on a desk.
Current: 206
Second day and i'm sore in the quads from yesterday, anticipate much soreness tm.
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups.
Did 41 Jumping pullups to best of current ability (ie not good at all) and 31 Dips on a desk.
Current: 206
Second day and i'm sore in the quads from yesterday, anticipate much soreness tm.
Wednesday, November 21, 2007
Wednesday 071121
"Helen"
Puppies:
3 rounds for time of
run 400 m
15-25# kettlebell/dumbbell swings (used 5# dumbbell as it's all that was in the house)
9 pull ups (jumping, assisted, or beginner pull up)
Time: around 20 minutes? walked the last 400m. Only did 7 "pull ups" in rep 2. Goal today was to finish, goal accomplished!
Fist day ever of CrossFit, i'm somewhat ill, starting to hack up a lung, but it was awesome, it feels like such an exciting dinamic workout. I think it will keep me from the bordom that makes the gym dumb and the "virtual community" will inspire me! I really want to stick with this and get bike commuting working, i feel like i can be a whole new me, a whole me, with this, and be able to enjoy life more, have less pain and do alot of the things i really want to do eventually, like firefighting or eating pizza!
current: 206
Puppies:
3 rounds for time of
run 400 m
15-25# kettlebell/dumbbell swings (used 5# dumbbell as it's all that was in the house)
9 pull ups (jumping, assisted, or beginner pull up)
Time: around 20 minutes? walked the last 400m. Only did 7 "pull ups" in rep 2. Goal today was to finish, goal accomplished!
Fist day ever of CrossFit, i'm somewhat ill, starting to hack up a lung, but it was awesome, it feels like such an exciting dinamic workout. I think it will keep me from the bordom that makes the gym dumb and the "virtual community" will inspire me! I really want to stick with this and get bike commuting working, i feel like i can be a whole new me, a whole me, with this, and be able to enjoy life more, have less pain and do alot of the things i really want to do eventually, like firefighting or eating pizza!
current: 206
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