childresspta's log

[childresspta]

Right now I am trying to do a set of push ups every hour at work, and I am up to 18-20 Reps per set. At lunch I have started an interval training program on the stationary bike, and I am working on doing it 4-5 times a week. At lunch I also do some combination of pull-ups and one arm kneeling rows on total gym, Dips, and Partial Single Limb Squats.

[ironeagle6]

funny, I had a dream this morning that I was back in basic training hammering out set after set of pushups.

Good stuff!

[childresspta]

Unfortunately I lost my opportunity to have that dream. I was too stubborn to take that opportunity when I had it, and when I wanted too they wouldn't let me. I was in a car accident and have 3 vertabrae fused with 2 rods and 4 screws.

[hideouse]

I too lost my health after I gained a family. Now they are (thankfully) agitating at me to do something about it before I follow my unlces to an early end.
Another thing you can do at work is Hindu squats. They really get the blood pumping and make those around you think you're nuts!...Which is good, in my book. Nuts in a good way...
Any way, keep on going. Like Marty says, enthusiasm beats willpower. Learn to enjoy the feeling you get during exercise and later, after you've recovered, learn to enjoy the strength you gain.
Makes it easier to pick up your kids too.

[childresspta]

Looks like I am going to have to cut out the push-ups or at least cut down to sets of 10. I have not done a single exercise this weekend because of LBP, and I am certain it is from the increased sheer forces created by my big fat belly. I thought I had a strong enough core to take it, but I am going to have take it up a level before I get hard core with the pushups again.

[ms_irreverent]

LBP?

[childresspta]

LBP = Low Back Pain.

My boss checked me this morning and My sacroiliac joint was out of place, so it is feeling better all ready. I will continue to take it easy for a couple of days to let the inflammation go down.

[childresspta]

Did 3 sets of pullups on the Total Gym today
10 Reps at Level 7
12 Reps at Level 6
14 Reps at Level 5

Did 3 sets of Dips 2,2,4 inbetween the sets of pullups

Then did 11 minutes of interval training on the stationary bike.

Back is feeling much better, but not much motivation at the moment. That will get better tommorrow. I also forgot to eat breakfast so I am a little low on energy.

[Gogiants]

childresspta,

Not training related sorry, but where in OK are you? OKC for me.

Jack

[childresspta]

I live near tulsa, and work in okmulgee

[Gogiants]

Excellent, there two of us now!

[childresspta]

1/18/06

Total Gym Pull-ups
Level 8 7
Level 7 8
Level 6 7
Level 5 6

Parallel bar dips 3,3,3,1

10 Body Weight Squats Done in Parallel Bars

15 Minutes Interval on Stat Bike.

Much more motivated today, Back is starting to feel better, I am considering slowly adding back in the push ups next week, but I might wait one more.

[childresspta]

1/19/06

Dumbell Military press x10 with 15# DB with 5# cuff weight around handle.
Bicep Curl X10 with 15# DB with 5# cuff weight around handle.

Total Gym Level 8 Onearm seated rows x10.

No cardio today, not in the mood.

[ironeagle6]

1/19/06

No cardio today, not in the mood.

That sounds like me everyday! :lol:

I hate reading everybody's posts - now I have to get off my dead arse and start doing some more cardio work.

Seriously, thanks for the moti! :wink:

[childresspta]

Glad I movtivated somebody, Not in the mood for cardio today either.

Total Gym Pull-ups
Level 8 9
Level 7 8
Level 6 7

Parallel bar dips 2,2,3

15 Body Weight Squats Done in Parallel Bars

[childresspta]

Dumbell Military/Bicep Curl combo lift press x8x2 with 20#/15# DB with 5# cuff weight around handle.


Total Gym Level 10 Deep Squats x50.

Going to start seeing a patient twice a week at lunch, so wil bundle this with pullups and dips on thursday.

Jerimiah

[childresspta]

Total Gym Pull-ups
Level 8 12
Level 7 7
Level 6 9

Parallel bar dips 2,3,3

Dumbell Military/Bicep Curl combo lift x6 with 20# DB with 5# cuff weight around handle.


Total Gym Level 10 Deep Squats x50.

I am finally starting to see some increase in the numbers. I am going to increase to Level 9 on pullups with hopes of doing a full body weight pull up by my birthday on March 14. I am also going to move to single limb squats next week.

[childresspta]

Total Gym Pull-ups
Level 9 7
Level 8 8
Level 7 7
Level 6 5+2 Negs

Parallel bar dips 4,3,3,2

Push-ups x 14

Total Gym Level 10 Deep Squats x56.

Today was one of the best workouts I have had in a while. I started to do One Leg Squats, but I am still too shaky. I will go till I can do 100 comfortably before I try single limb again. I also forgot to do my curl presses, so I have to remember those on Thursday.

[Lorrie]

I am going to increase to Level 9 on pullups with hopes of doing a full body weight pull up by my birthday on March 14.

That's a great goal! Pull ups are on my to do list too! Maybe one day I'll try dips.

[childresspta]

Total Gym Pull-ups
Level 9 6
Level 8 9
Level 7 10
Level 6 6+1 Neg

Parallel bar dips 2,3,1,1

Push-ups x 12

I didn't sleep well last night, so I had the strength to do more, but not the motivation. Very frustrating.

[CinnamonGirl]

How is that Total Gym working for you? I look at those and wonder if I couldn't use one!

[childresspta]

It works great for me. Of course the one I use is here at work, so its the $2000+ model with about every attachment they make. We use it with our patients all the time, and its perfect for me trying to get my pullups while I can't do my body weight. Even after I can though I plan on using it to work up to one arm pull-ups.

[childresspta]

Total Gym Pull-ups
Level 9 8
Level 8 7
Level 7 7
Level 6 6+3 Neg

Parallel bar dips 5,2,3,3

Push-ups x 15

Level 10 Squats x50 on Balance Board.


Great workout today, and had some leftover chicken and 2 hardboiled eggs for lunch. I am dying to go get a mountain dew, but fortunately I am at work and the closest pop machine stocks coke products. While a cherry coke would be good too, I am determined to cut down on the pop. After my last workout, I was doubting my ability to reach my goal, but after today, I don't have any doubt I am going to do it. Tomorrow I will do some cardio, my wife says it looks like my belly is getting smaller and my arms are getting bigger.

[CinnamonGirl]

Tomorrow I will do some cardio, my wife says it looks like my belly is getting smaller and my arms are getting bigger.
That kind of positive reinforcement goes a long way! Congratulations on your progress!

[childresspta]

Total Gym Pull-ups
Level 9 10
Level 8 6
Level 7 8
Level 6 10+1 Neg

Parallel bar dips 3,2,3,4

Push-ups x 10

Level 10 Squats x45 on Balance Board while holding 2 20# DB's

Bicep Curl/Shoulder Press x12 with 20# DB's

Another great workout today. I will be moving the Total Gym to Level 10 for Pull-ups next week. I am considering doing ladders with Pull-ups, Dips, and Push-ups. Never have done ladders before, so I am not sure I want to change anything right now. Any opinions?

[Tom]

I'm pro-ladder. :)

[childresspta]

I started my Ladder today. I supersetted Pullups and Dips
Total Gym Level 10 Pull-ups / Dips
1,2,3,4,1,2,3,1

Level 10 Squats x11 on Balance Board while holding 2 20# DB's

I wasn't hugely exited about the ladder today, but I didn't sleep well last night, so I am not exactly bursting with energy.

[childresspta]

I supersetted Pullups and Dips again today

Total Gym Level 10 Pull-ups / Dips in Parallel Bars
1,2,3,1,2,3,1,2,3,1,1
The First Ladder up to 3 on Pullups had an extra 20# on total gym.

FBW Squats x11 in Parallel Bars

Bicep Curl/Shoulder Press x8 with 25# DB.


I felt pretty good today. I was tired of the Total Gym Squats and I get a better workout with FBW. I was down to 228.5 this morning when I stepped on the Scale, down from about 238 when I started posting here. I am going to fast this weekend with Protein Shake and juice like marty talks about in getting in touch with your hunger. I think that getting the weight off is the biggest obstacle to me meeting my goal of a FBW Pullup by March 14. I am really feeling good about the movement and I can tell the movement is becoming more fluid and more natural.

[ms_irreverent]

Congrats on the weight loss. That's terrific!

[childresspta]

I supersetted Pullups and Dips again today

Total Gym Level 10 Pull-ups / Dips in Parallel Bars
1,2,3,4,3,1,2,3,4,1,2,1,1 (plus 2 negs on last set of Pull-ups)
The First Ladder I tried for 5, but only made it to 3

FBW Squats x10,8,10 in Parallel Bars

Bicep Curl/Shoulder Press 15x15#, 6x20#, 5x25# DB.


Another Great work out today. My endurance is increasing and I am able to do more each work out. I am planning on starting Running tonight. I am hoping to start doing that 3-4 times per week. Marty's post really busted me about my lack of aerobic conditioning.

[childresspta]

Got on the bike and actually did some cardio today. I did 16:30 and 4 miles. not great, but a good start to get back in the swing of cardio. I was going to run last night, but my wife was not feeling well so I did not want to leave her alone with the kids and I was not up to it by the time they went to bed.

Jerimiah

[childresspta]

I supersetted Pullups and Dips again today

Total Gym Level 10 Pull-ups / Dips in Parallel Bars
1,2,3,4,1,2

BW Squats x10,12,12 in Parallel Bars

Bicep Curl/Shoulder Press 10x15#, 8x20#, 6x25#, 6x30# DB.


Today was an ok workout, I cut the dips and Pull-ups short because of some right elbow pain. I don't think it was anthing, but I am not going to push it. I am getting more comfortable with the BW Squats, but I still tend to fall backwards, usually when I get in a hurry. I will do some looking for info on proper form. I also remembered to cut some band so I can do some assisted pull-ups at home this weekend.

[Tom]

There's a pretty good slide-show with form pointers here
http://www.crossfit.com/cf-info/excercise.html

Click the "slide show" link next to "Air Squats"

[childresspta]

Thanks tom, I love crossfit.

[childresspta]

I didn't get a chance to post, on sunday night I did a 5 minute walk followed by run, jog, walk interval training for about a mile.

Today did the ususal

Total Gym Level 10 Pull-ups / Dips in Parallel Bars
1,2,3,4,5,1,2,3,4,1,2,3

BW Squats x15,15,15

Bicep Curl/Shoulder Press 12x15#, 10x20#, 7(8)x25#, 3(6)x30# DB.

I didn't really feel up to working out today, but I forced myself and now I feel really good. I have been trying to do assissted pullups with the band at home on the week-ends, but have been pretty unsuccessful. Which has been really perplexing since I have been concistantly doing better on the TG pullups, but I finally figured out that the bar I am trying to use at home is about 1 1/2 inch compare to the 3/4 inch bar on the TG. Otherwise things are good, more people are noticing a change.

[Tom]

I don't think that bands are much use for pullups. The problem is that the band is most helpful at the very bottom, where the pullup is easiest, and least helpful at the top, where it's harder.

Some ideas that might help:
1) Anytime you walk by the pullup bar at home, do a pullup, or as best as you can manage. This is supposed to be casual. Just hop on, give it a good pull, and then go about your business. This is how I first managed to do a pullup. After a few months of this, I could suddenly do pullups.

2) Lat pulldowns are a good assistance exercise for pullups, especially for that last range of motion. I backslid a bit last year and started having trouble getting my chin over the bar. I added in a few sets on the lat pulldown machine, pulling the bar down all the way until the weights were pinned against the top of the frame. Within a couple weeks, I was bouncing my chest off the bar at the top of the pullup.

3) Jumping pullups. Jump up, grab the bar, and use your momentum to assist you in pulling up farther than you might otherwise be able to go.

Some people swear by doing negatives, but I've never had much success at those. But find some way to get some effort in at the "chin over the bar" portion of the lift, because that's the hardest part.

[childresspta]

That's part of the problem, The bar is the swingset outside. So I dont walk by it very much. I haven't figured out how to get a bar inside yet. I am contemplating, I think I can put a bar on the side of my porch pretty easy. I also think I can start using the bands to do pull downs.

[childresspta]

Total Gym Level 10 Pull-ups / Dips in Parallel Bars
1,2,3,4,5,4,1,2,3,4,1

BW Squats x15,15

Bicep Curl/Shoulder Press 12x15#, 8x20#, 5x25#DB.

I didn't go very strong today, but I had to go this morning instead of yesterday at lunch. Overall still a good workout.

[childresspta]

Changed workouts a little bit today. I did "Cindy" from the crossfit benchmark workouts. "Cindy" consists of 5 Pullups, 10 Pushups, 15 Squats as many sets as you can in 20 minutes. Because of my inability to do a full pull-up I did 4 sets on Level 10, set on level 9 and 2 sets on Level8. It was an incredible work-out, I almost threw-up afterward. I am going to starting trying to pick from these work outs for a while to mix things up and get some cardio in at the same time.

[Tom]

Yep, they'll do that. :)

Crossfit may not be the answer to all of life's problems, but it does a good job of hammering on that space between the "pure strength" and "pure cardio" extremes.

[childresspta]

Today I did a Modified version of "Nancy". I rode the stationary bike for 800 meters then did 15 Squats. Alternated 5 times in 15:18. Didn't need to puke today, but my legs are torched. I love these crossfit workouts.

[childresspta]

Today, I modified Crossfit's WOD from last Friday. The WOD was 65#Pushpress x12 Reps, Pullups x10 Reps Alternating as many sets as possible for 20 minutes.

I started out using 25# DB for pushpress and did 2 sets with one on Level 9 Total Gym Pullups and one set at Level 8. After this I could no longer push press 25# for 12 Reps, so I dropped down to 20# and did 3 more sets, 2 on Level7 Pullups and one on Level6 6. I then proceeded to pass out. I don't have a patient this week at lunch, so I am planning to get at least 4 workouts in this week, hopefully 5. Right now, I am planning a modified Nancy for tommorrow, unless the WOD grabs my attention.

[childresspta]

I did modified Nancy today again, but today I did the last 2 sets of Squats with 1#DB overhead, because the real Nancy does 95# overhead. I am still a little uneasy about my overhead squat form so I will stick with the light weights for until I do. I will try to use 5# DB for all 5 sets Next time. Anyway I did it in 14:38 today, an improvement from 15:18 last week. So thats good.

[ms_irreverent]

Sounds good!

[childresspta]

Today did Level 10 Pull-ups, Dips, and 25#DB PushPress for 9-6-3-3-1-1-1 Reps. Did it in 11:38. Felt really good. I will probably do Nancy again tomorrow.

[childresspta]

Ahh my beloved Nancy did her in 15:38 with 5#DB's during Squats. Had some trouble with form, but each set got better. I noticed an interesting something today, with the weights, I felt my hams alot more during the squats. Anybody else notice this when they do overheads? Makes sense, and I am glad, but I just wasn't expecting it.

Not sure what I will do tomorrow.

[childresspta]

Today did Level 10 Pull-ups and 25#DB PushPress for 9-6-6-3-3-3 Reps. Kind of tired from hitting so hard this week, so I dropped the dips, they just didn't feel good. I had to force myself to do what I did today, I had the strength just not the motivation. So I will be eating lean this weekend and resting up so I can hit it hard again next week. As far as I know I won't have any lunch time patients next week so I should be able to have another solid week.

Jerimiah

[childresspta]

I did 10 sets of pull-ups today on Level 8 with each set consisting of 30 seconds of work followed by 30 seconds of rest. So here are the Reps 8,8,6,5,6,3+1(Jump),4+1,4,5+1,3+1. Then I did some playing around with my new homemade KB ~35.5lbs trying some 2 hand swings, and decided to do the same thing with it as I did with the Pull-ups. The KB reps are 11,17,13,0,16,0,16,17,12,15. I am just now hoping that I did not overdo my first KB session, as I continue to increase my soreness as I sit here typing. I feel like someone stood behind me and beat the crap out of every one of my posterior muscles.

Jerimiah

[childresspta]

Kettlebells are freaking awsome. I woke up this morning with my hamstrings more sore than they have been in a long time. So I decided to do Nancy, to nail the quads and give my hamstrings some reps on the bike. I did 3 sets really well using 10# DB for OHS. About 1/2 way through the 4th set I dropped the weight down and did front squats instead for the last 2 sets. Finally finished in 17:15. I will be doing upper body tomorrow and will hit the KB again thursday.

Jerimiah

[ironeagle6]

That's it! I have to get some KBs!

Jerimiah, how did you make your home made KBs?

The extra work on the hams sound like a big ticket to success in your other lifts.

Keep up the good work!

[childresspta]

Right now I have 1; 3/4"x6" going into a 3/4" elbow. Coming out of the elbow is a 3/4" short going into 3/4"-1/2" neck down. Coming out of the neck down is a 1/2"x6" with 1/2" cap. I wrapped the 1/2"x6 in duct tape to size it up to the 1" plates and a rubber ring between the plates and the cap.

Now the changes I plan to make based on prior experience.

1. Replace 3/4" elbow with 3/4" Tee, the Tee more easily will facilitate 2 hand work or 1 hand. The elbow is not bad for 1 hand, but you can tell a difference in the work being done between arms. Right now I just switch grips between sets and that seems to even out pretty well.

2.Move up to 1-1/2" Tee with 1-1/2" cross bars. Increased diameter for grip work.

3. Decreace crossbar length to 3", with a Tee 6" would be too long.

4. Decrease vertical bar length to 4", with addition of 5" to collection. with my current weight stack of 35# plates piston up and down the bar and I want to minimize this.

5. Add a rubber ring to the top of the weight stack for reasoning see number 4.

I will keep updates on how I change my KB and what I think of the changes.

Jerimiah

P.S. My Hamstrings are still sore, and my adductors as well.

[childresspta]

Today I did 3 sets of 800 meters on stationary bike, 1 pood 2 hand swings x21, and pullups on Tgym Level 10 x12; in 13:21. I will post picture of KB in Everything else.

[childresspta]

Today I started out on Total Gym Level 10+20# Pullups/Dips/Push Press with 30#DB. I did 9,6,6 Reps I then took the 20# off the Total Gym and did 3,3 Reps but was unable to complete the second set of 3 on dips. Excellent workout today, before the weekend.

Jerimiah

[ironeagle6]

Hey Jerimiah - saw your KB pic, but agree with Ms_I, us visual leaners need a demonstration! It looks interesting.

[childresspta]

Weekends are too hectic, my wife works weekends and I ended up working saturday, so I will see if we have time to have my wife take some pics of me using it tonight.

Jerimiah

[childresspta]

First, I want to apologize to everyone who has been waiting for more pics of my kettlebell in action, I just haven't had time to get the pics done.

I did Nancy yesterday with 10#DBs and actually did all my squats overhead. I had to break the last 2 groups in multiple sets, but I did them. I will probably do Nancy one more time next week with the 10's and then move up to 15's. I love OHSquats.

Today I did something new, I modified another crossfit workout, My goal was to ride the bike for 800 meters, 50 8# Ball Rebounder Throws, 30 Pullups, 1600 meters, 30 Pullups, 50 throws and 800 meter ride. I completed all except I was only able to complete 20 pullups on Total Gym Level 8. I completed it in 17:00 min. I then did about 10 muscle ups on Level 6 of the total gym.

Jerimiah

[ironeagle6]

Nice cross work bro! Don't worry about the KB pics, get them when you can.

David

[childresspta]

Had the marriage seminar this weekend at one of the nicest hotels in Tulsa, and everything was awesome. I even got a workout in on Saturday morning, we were up early and my wife wanted to work out. The gym was mostly pathetic, but it sufficed. There were about 10 pieces of cardio equipment (treadmills, bikes, steppers), 5-6 machines (chest press, lateral raise, leg ext and some others all push no pull), and DB rack 5-50#. So I did a Nancy, 400 meters on treadmill and 10# Overhead Squats x15 for 5 sets. Didn't time it, but felt like puking afterwards so it had to be good. The best part was the looks I got from the "pretty" people on the cardio equipment jumping on and off the treadmill and doing OHSquats.


Jerimiah

[childresspta]

Yesterday did Pullups/Dips/OHP 9,6,6,3,3. Pullups Lvl10+20# and 30#OHP. Completed all the Reps, but lots of sets especially with dips. I did finish off with 3 sets of 2 hand KB swings 30on/30off for 17,17,15 Reps. Time change is still affecting me. Feel better today, so Nancy should be good.

Jerimiah

[CinnamonGirl]

The best part was the looks I got from the "pretty" people on the cardio equipment jumping on and off the treadmill and doing OHSquats.
:D 8) :D

[childresspta]

Did Nancy today in 15:53. I was able to complete all 75 squats with the weights overhead. I will continue with the 10# weights on Thursday and depending on my time on Thursday, I will try to increase to 15# next week.

Jerimiah

[childresspta]

I started out today with 5 sets of 10 Reps of Muscleups on Level6 of the Total gym. This was reasonably easy, but I felt it good. Then I did 10 30/30 of 2hand KB Swings for 17,19,18,18,0,16,15,15,0,18. So I guess I did 8 because I took 2 1:30 rests.

Jerimiah

[childresspta]

I did Nancy today in 15:50, but I did much better with my form. I have been doing some studing on my form for the OHSquat and I have been allowing the weight to fall to far forward. I did much better today keeping "my head in the window", and thus it was much more taxing. I will be staying with 10# for another week, to make sure my form stays good, and I will also stay with the same weight until I can complete in less than 15 minutes.

Jerimiah

[vinay]

I did Nancy today in 15:50, but I did much better with my form.
Jerimiah

What is that ? Just sounds funny :D

[childresspta]

It is the name of a crossfit workout. I have typed it out enough times that the regular readers of my log know what it is. The crossfit workout is 400 meter run then 95# Overhead Squat, 5 sets for time. My altered version is to ride a stationary bike for 800 meters followed by OHSquat with 10#DB's.

Jerimiah

[vinay]

It is the name of a crossfit workout. I have typed it out enough times that the regular readers of my log know what it is. The crossfit workout is 400 meter run then 95# Overhead Squat, 5 sets for time. My altered version is to ride a stationary bike for 800 meters followed by OHSquat with 10#DB's.

Jerimiah

Are u doing the same as Tom ?

[childresspta]

Sort of. I get alot of my ideas from the site, but I modify to suit me alot.

Jerimiah

[childresspta]

Yesterday,

I did an abreviated Nancy. I only did 3 sets, because I just didn't have time to do alot, and went 9 minutes.


Today,

I did 7 sets alternating 35# KB swings x10 and Pushups x5 in about 8 minutes.

I hope to get back to regular workouts tomorrow.

Jerimiah

[childresspta]

This week has been a horrible week for fitness, Today was my 14th day in a row working, Thank God for Easter. But after work today, I was playing in the yard with my kids today, and I noticed a branch in the tree about 7 feet off the ground and about 1 1/2 inchs in diameter. So, I figure what the heck, I have sucked on doing pullups for about a week, and I am burned out from working, I think I will try and do a pull-up. I jumped up and grabbed the branch hung for a split second and then pulled myself up, my chin over the top of the branch. I dropped down to the ground and stood for a second, then it hit me, I just did a jumping pull-up. So just to make sure I walked around the tree and did it again. BAM Nailed it. I walked away to let myself realize what I had done, and then I went back about 5 or 6 more times and did it again. One time I did a jump pull-up and lowered myself back down and tried to pull back up. I made it up to the point of no return, and hit a wall, but I had done four or five by this time and was really feeling it in my arms. I think if I had not been so shocked at what was happening at first, I would have been able to make a Full pull-up, but we will see next we as I will try again then. Well now that I have told this story, it has motivated me and I am going to go do some kettlebell swings, I going to try to up the weight to 40# or 45#. If able I will get back on later and post how I did with that.

Jerimiah

[Tom]

Congrats! That's a big step.

And Happy Easter!

[childresspta]

Thanks Tom,

Still doing jump pull-ups when ever I am out by the tree, so I have decided to move away from them at work.

Today I did 800 meters on the bike and 15 40#KB Swings x 5 sets in 13:46. Then I did 2x5 Level 10 Muscle-ups.

It was a great work-out, that I haven't had or felt like doing for a while.

Jerimiah

[childresspta]

Well its good to be back on the board a little bit, I have been working like a crazy person and my web time and my workouts have suffered, although after reading marty's post about layoffs I feel much better about how little I have done lately. While I haven't been doing as much as I would like I have been doing some. I still do 12-15 jumping pullups each time I am out in the yard with the kids which is about 2-3 times a week. One night I did about 12-15 Knees-Elbows (http://www.crossfit.com/cf-info/excercise.html) on the swingset, with the swings taken off so I could jump. On Tuesday at lunch I did 800m ride, 30 pullups, 21 handstand pushups, 1600 m ride, 21 handstand pushups, 30 pullups, 800m ride in 19:48 The pullups and pushups were on the total gym Level 7 for the first set, Level 6 for the second. Today I did 50 18" Box jumps, 50 jump pullups(total gym level 10), 50 1 pood KB swing, 50 pushpress with 2 20# DBs, and 50 plyotoss with 8# Ball completed in 21:05 with 2 near puking experiences.

Jerimiah

[childresspta]

Hi everyone,

Felt the need to check, I was really strong about posting for a while, and lately my schedule has not allowed it. I have been doing the crossfit workout of the the day where possible, and still grinding toward my goal of the elusive dead-hang pull-up. I am getting closer, and have been doing alot of work with leg Raises and such in a dead hang. I just haven't had time to post everything. I am hoping within the next couple months to be able to purchase some weights, so I can start adding more deadlift and overhead press to my workouts, and I am looking for an opportunity to learn the olympic lifts. I did some DB Hang cleans in Fridays workout, but they didn't feel quite right.


Jerimiah

[Gogiants]

Jeremiah,

Did you get my PM?

Jack

[childresspta]

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups


I modified fran and did 12-9-6 Reps with 25#DBs and Level 10 Pullups on the total gym. Finished in 7:57. Getting closer to my pull-up, at home I have started jumping and holding at the top, then doing negative down palms forward and back. I have started working on an L-hold while hanging. I am hoping to get some Rings and parallets made in the next couple weeks.

Jerimiah

[childresspta]

I have been slacking off with my workouts lately, because of holiday and some soreness in anterior deltoid from trying things I should not have. I am hoping today will get me back in the groove.

I put the total gym on level 10 then did pull-ups and added weight up to 50#then backed down to 30#. Lvl 10 5, +10 5, +20 5, +30 5, +40 3,+50 3,+60 nothing x2 attempts,+50 3,+40 3,+30 3.

Jerimiah

[childresspta]

Feels good getting back in the groove. I completed 7 sets of 5 Handstand Pushups and 12 Pull ups in 20 minutes on Level 6 of the Total Gym.

[childresspta]

adapted from Brand X adaptation

20 Box Jump
20 Jump Pull-ups (Total Gym Level 10)
20 KB swings, 1 pood
Walking lunge, 20 steps
20 push press, 30 pounds
20 Plyotoss shot, 8 pound ball
20 Jump Squats
20 Pushups

13:13

Pukie Talked, but I ignored him.

[childresspta]

Had a rest day yesterday, so I did yesterday's workout today.

Taken from Brand X adaptation

15-9-3

30# DB Pushpress
Pullups (Total Gym Level 10)

did in 5:17

[childresspta]

Adapted from americanparkour.com WOD on Total Gym Level 10

Workout- "Bubblemaker's Revenge" 4 round for time:

7 Muscle Ups

14 Pistols , alternating legs (so 7 each leg)

15:04

[childresspta]

Again taken from americanparkour.com WOD

With a constantly running clock, perform 1 pullup the first minute, 2 the second minute, 3 the third and so on until you reach failure. If this occurs short of 15 minutes, follow your failed set with 1 pullup, then 2, etc. until you reach the 15 minute mark. (so if you failed at 10, your next set would be one pullup on the 11th minute, two on the twelfth, etc. until you reach 15:00).You can use as many sets per-minute as needed to complete the reps.

Wtih totalgym on Level 10 added 30# and did 1-6, then dropped to 20# and did1-4+4, dropped again to 10# and did 1-4+3

[childresspta]

Adapted from Brand X puppies adaption,

Ride 800 meters (stationary bike)
25 Pull-ups (On total gym level 10)
Ride 800 meters
25 Push-ups
Ride 800 meters
25 Sit-ups
Ride 800 meters
25 Squats

Time = 13:43