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#1 |
Member
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Time for some public accountability. I've been doing CF x 3 weeks now.
Today's workout CFWU x 3, 15PU first set, 10PU after that burgener WU Back squat 45x10 135x5 185x3 225x3 230x2 OHS 45x5 95x3 (first time trying more than just the bar, core was VERY shaky) Time for more pvc work. PR: 15 sec L-sit (4 sec 3 wk ago) 15 strict dead-hang PU (started at 8 3 wk ago) |
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#2 |
Member
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7/4
CFWU x3 subbed supermans as I was at home tried for max PU, PR 17 strict dead-hangs! 7/5 pressed for time and still nursing calluses from yest CFWU x2 run on TM x 5 minutes 5 rounds 5 strict PU 7 Push Jerk 1st set 115#, following sets all 95# |
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#3 |
Member
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7/7
CFWU worked double unders, can now do one every third jump pretty consistently played tennis for 2 hours 7/9 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. 7/10 CFWUx3 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. 7/11 CFWUx3 4 rounds: 10 PU 20 steps walking lunge with 20# medicine ball overhead |
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#4 |
Member
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Stats
31/M/176#/14%BF All measurements via 7-site skinfold using Jackson-Pollock equation timeline: 3/14/07 180# 21.3%BF 4/4 176# 19.3%BF 5/22 174.5# 15.6%BF 6/6 174.5# 14.5%BF 7/12 176# 14%BF |
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#5 |
Member
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7/14
CFWU/worked double unders 7/15 CFWUx3, PR 18 dead hang pull-ups! Scaled Diane 15-12-9 deadlift 155# standing shoulder press 30# will go heavier next time on shoulder press |
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#6 |
Member
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7/16
did some skills work (getting someone else started on CF) 7/17 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 |
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#7 |
Member
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30kb swings for warmup
then 3 rounds of: 30 abmat situps 25 mb cleans 20 24" box jump 15 kb sdhp ran out of time for 4th round |
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#8 |
Member
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Took a few days off so that I could:
7/21-22 Hiked Bryce Canyon and Zion National parks 13 miles spread out over 2 days. 7/24 WU: KB swing/abmat situp FGB style: jump rope/box jump/row/sdhp 7/25 ?I forgot what I did, should write down my workouts sooner next time. :-( 7/27 CFWU DL 5x5/50# weighted pull-up 7/28-30 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) |
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#9 |
Member
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7/31
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) 15 burpees 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 |
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#10 |
Member
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8/1
CFWU then did: 5 weighted PU (25#) 10 squats 10 pushups 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. 8/2 non-affiliate CF class at the gym WU: 2 rounds 25 squat 10 burpees 3 rounds: 30 SDHP with 12kg kettlebell 30 power cleans 20# dumbbell 30 box jumps 200 jump rope 5 burpees (yea burpees! ugh!) |
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