|07-03-2007, 12:36 PM||#1|
Time for some public accountability. I've been doing CF x 3 weeks now.
CFWU x 3, 15PU first set, 10PU after that
95x3 (first time trying more than just the bar, core was VERY shaky)
Time for more pvc work.
15 sec L-sit (4 sec 3 wk ago)
15 strict dead-hang PU (started at 8 3 wk ago)
|07-05-2007, 08:56 AM||#2|
CFWU x3 subbed supermans as I was at home
tried for max PU, PR 17 strict dead-hangs!
pressed for time and still nursing calluses from yest
run on TM x 5 minutes
5 strict PU
7 Push Jerk 1st set 115#, following sets all 95#
|07-12-2007, 08:34 AM||#3|
worked double unders, can now do one every third jump pretty consistently
played tennis for 2 hours
Cindy, 8 rounds in 10 minutes
subbed towel PU on the crossover cable machine to work my grip. During round 8, I brained myself on the PU bar attached to the crossover cable machine. Saw stars but finished all 5 reps. Finished the round but then developed a serious bout of nausea/lightheadedness so I stopped just in case it was the head trauma.
helping a friend get started on CF and spent time working form on a bunch of exercises. I tried 10-second squats with him to slow things down (he was using alot of arm momentum and not leg power). Squats were 10 sec down, 10 sec hold at the bottom, 10 sec up. Lots of fun and alot harder than it sounds, especially when you do them for reps.
20 steps walking lunge with 20# medicine ball overhead
|07-12-2007, 08:42 AM||#4|
All measurements via 7-site skinfold using Jackson-Pollock equation
|07-16-2007, 02:35 PM||#5|
CFWU/worked double unders
CFWUx3, PR 18 dead hang pull-ups!
standing shoulder press 30#
will go heavier next time on shoulder press
|07-17-2007, 08:48 AM||#6|
did some skills work (getting someone else started on CF)
CFWUx3, only 1 set of 10 pull-ups
then max singles on dead hang pullups
20x1, 30x1, 40x1, 50x1, 60x1, 70x1, 80x1 no rest
85x1, 90x1, 95x1f, 95x1, 100x1f, 100x1f
the last 2 got my mouth to the bar, so close yet so far
|07-31-2007, 02:15 PM||#8|
Took a few days off so that I could:
Hiked Bryce Canyon and Zion National parks
13 miles spread out over 2 days.
WU: KB swing/abmat situp
FGB style: jump rope/box jump/row/sdhp
?I forgot what I did, should write down my workouts sooner next time. :-(
DL 5x5/50# weighted pull-up
I'm sick and laying off anything intense. Doing some skill work, working the Lsit, OHS and HSPU. I found a new exercise to do in the house:
1 leg jump up the stairs, alternating legs each time I go up. (i.e. first time up the stairs use L leg only, then use R leg only the next time I climb the stairs)
|08-01-2007, 08:04 AM||#9|
WU: abmat situp/ohs
2 rounds of:
150 jr (still suck at double unders)
25 KB FS
25 push press (cf class only had 10#db)
burpees was what actually really killed me, everything else was pretty easy, showed up to class late as usual, only did 2 rounds instead of 3
|08-02-2007, 09:28 AM||#10|
5 weighted PU (25#)
I didn't count rounds but I did 30 minutes straight with very minimal rest. I had to switch to 10 body rows on the smith machine because since there was only 1 pullup bar in the whole gym, I didn' want to hog it for the full 30 minutes.
non-affiliate CF class at the gym
30 SDHP with 12kg kettlebell
30 power cleans 20# dumbbell
30 box jumps
200 jump rope
5 burpees (yea burpees! ugh!)