StuPac
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Being awesome since 1985...
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« Reply #15 on: July 09, 2008, 08:56:35 PM » |
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Rest day... again.
Played a little ultimate frisbee. Finding myself feeling more athletic lately with a change in diet and exercise habits... I like it. We didn't win, lost by one, but they had a one man advantage.
I'll use this time to describe what I'm doing diet wise lately, since there's not really much I can put on here for workout since my lets are still falling off. My diets been good so far: lots of protein (eggs, bacon), fruit (pineapple, orange juice, an apple or bananna when I can get it), and about 7 oz. of coffee (hey it's my vice) for breakfast. Lunch is a chicken sandwich (grilled) and a salad (romaine, purple cabbage, broccoli, no tomatoes here in North LA currently, also I do have italian dressing on it) w/ a water. Dinner hasn't been as strong as the other two meals, mostly burgers and fries. The cafeteria on campus serves disgusting dinners in the summer and there's not really another option just yet. I try to snack healthy during the day: peanuts, jerky and juice, but I do have the occasional sugar (m&m's, and laffy taffy happened today) but less than 2 oz. I'd say.
Did a few squats tonight to stretch my legs out. Nothing serious. Shoulder is feeling better. Hitting a tabata set of squats tomorrow. Looking forward to some improvement!
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Yea, I'm new and I beef it all the time... it's still awesome though.
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StuPac
Oryctolagus cuniculus
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Being awesome since 1985...
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« Reply #16 on: July 10, 2008, 07:55:50 PM » |
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Tabata squats: 4 minutes
16
14
15
15
13
13
12
12
Eat it.
Also, played a little more ultimate frisbee tonight, probably about 2 hours. We won. 15-14. I gotta say, I really am feeling more fit lately... whether I look different or not, I do feel it.
EDIT:
I will say though, that my form at the end of the tabata set suffered because of being so tired. I was pushing pretty hard. I would say I started to shift to the balls of my feet on the last three sets.
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« Last Edit: July 10, 2008, 07:57:58 PM by StuPac »
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Yea, I'm new and I beef it all the time... it's still awesome though.
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Chris Salvato
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« Reply #17 on: July 10, 2008, 08:47:27 PM » |
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if you can video your form, preferably from a backwards 45* angle, we can critique that for you, too
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StuPac
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Being awesome since 1985...
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« Reply #18 on: July 14, 2008, 06:33:37 PM » |
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Crossfit WOD
four rounds of:
run 400m
50 squats
23:06
Had to split up the squats. I took the first set of fifty straight through then split the rest: 30,20 20,15,15 30,20
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Yea, I'm new and I beef it all the time... it's still awesome though.
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StuPac
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Being awesome since 1985...
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« Reply #19 on: July 16, 2008, 07:47:07 PM » |
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Crossfit WOD
5x5 Deadlifts
155
155
155
199
199
Keeping it light while I'm learning these lifts.
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Yea, I'm new and I beef it all the time... it's still awesome though.
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Chris Salvato
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« Reply #20 on: July 16, 2008, 08:07:51 PM » |
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video your form. post on youtube and link here so we can critique.
otherwise gg.
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StuPac
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Being awesome since 1985...
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« Reply #21 on: July 17, 2008, 09:06:20 PM » |
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I would totally video my form if I had a means to do it  I've been watching pretty closely in the mirror and I have a bit of a "butt-wink". Any tips on losing that would be appreciated. Crossfit training day 3 Day 3 of CF training: CF Warmup: 3 rounds of Samson Stretches 10 Overhead squats w/ broomstick (a bit of a butt-wink) 10 Situps 10 Back Extensions ~7 kipping pullups (no dips per the WOD) WOD: 1st round 15 pushups 10 bar dips 7 reps 89lb Push Press 2nd 10 pushups ~7 negative dips (120 lbs) 10 reps 45lb Push Press 3rd 5 pushups 6 negative dips 6 reps 45lb Push Press Going to start "greasing the groove" tomorrow on dips. Couldn't get a single one on the rings... which is pretty humiliating after taking the 15 minutes to set them up. Really catching my stride in kipping pullups. Can get 7-8 easily now. Can't quite get my chest to the bar, but that will come with time. I'm going to focus intensely on just getting fit for a while before I jump back into parkour stuff. My shoulder problem was pretty scary, I don't want to repeat that again. |
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Yea, I'm new and I beef it all the time... it's still awesome though.
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Chris Salvato
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« Reply #22 on: July 17, 2008, 09:30:33 PM » |
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Going to start "greasing the groove" tomorrow on dips. Couldn't get a single one on the rings... which is pretty humiliating after taking the 15 minutes to set them up. Really catching my stride in kipping pullups. Can get 7-8 easily now. Can't quite get my chest to the bar, but that will come with time. I'm going to focus intensely on just getting fit for a while before I jump back into parkour stuff. My shoulder problem was pretty scary, I don't want to repeat that again.
Butt wink can be caused by many things. very hard to diagnose when not in person, especially without video. Try to bring your arms overhead as much as you can. If that doesn't work, then bring arms overhead and hand your hands trace against a wall. That should help fix the problem - memorize the form at the bottom. Hold it and get it solid. Good idea on waiting until you are at a better level of fitness and conditioning. That is very admirable and more people should come to that realization. Consider yourself ahead of the game. As for the dips. haha, i did the same thing about 8 months ago  Now i am working on my ring dips with rings turned out (uses no support from the straps). Work on the support at the top. Hold the support strong and solid, try to turn thr rings out just a bit when you are in support so that you don't rest your elbows on the straps. Working another technique, like ring L-sits in dip position is a great way to work two goals: L-sits and the strength at the top of the dip. Make sure all ring dips are nipples to hands for the maximum results. Gains may appear to be coming slower but you will be much stronger in a shorter period of time overall. Keep it up. I dunno if its worth anything to you, but I am proud of you for sure  |
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StuPac
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« Reply #23 on: July 18, 2008, 09:26:14 PM » |
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5:00 run
CFWU (less pullups per WOD)
My squats were considerably better today. Went 'til parallel with the floor and no wink. Arms are DEAD. Absolutely dead. Been gtg on dips today and I feel like they are just going to fall off. Thank goodness tomorrow is a rest day.
WOD
1-1-1-1-1-1-1 weighted pullups
201# body weight
loads:
25
30
35
25
40 (failed)
25
25
15x2
Dips on and off throughout the workout. Lots of funny looks for doing sets of one, but hey... whatever.
10:00 Stretch
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Yea, I'm new and I beef it all the time... it's still awesome though.
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StuPac
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Being awesome since 1985...
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« Reply #24 on: July 18, 2008, 09:27:37 PM » |
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Thanks for the encouraging words Chris. I appreciate it. |
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Yea, I'm new and I beef it all the time... it's still awesome though.
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StuPac
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Being awesome since 1985...
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« Reply #25 on: July 19, 2008, 05:39:38 PM » |
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"rest day"  30 minute run... beat the heck outta me. Pose running... going well... doesn't work well when I'm exhausted though. Starting a 5k training program which will have me running three times a week and I'll add that to the CFWOD for a bit. Saw crossfitendurance.com today and threw up a little bit just reading what their workouts are. No thanks... I'll shoot for a nice strong base first before suicidal intervals thank you. Also... I'm lusting after a sorinex base station... playdough weights... and a big beautiful c2 rower.... *drool* |
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Yea, I'm new and I beef it all the time... it's still awesome though.
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StuPac
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Being awesome since 1985...
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« Reply #26 on: July 20, 2008, 09:03:01 PM » |
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"filthy fifty"
50 box jumps
50 jumping pullups
50 kettlebell swings 32#
50 walking lunges
25 knees to elbows
50 push press 45#
50 back extensions
50 thrusting ball tosses 15#
25 burpees
150 single under jumprope
Total time: 80:01
Killed me. Threw up in my mouth, but I'd do it again! The workout that is...
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Yea, I'm new and I beef it all the time... it's still awesome though.
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StuPac
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Being awesome since 1985...
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« Reply #27 on: July 22, 2008, 06:59:14 PM » |
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Didn't post yesterday so two days for this one.
Yesterday:
Row 2k
9:49
followed by a few handfulls of pullups and dips
Today:
3x5 Push Jerks
45x3
99x3
121x3 (barely)
99x3
99x4
Followed by cfewod:
TABATA TUESDAY!!
796m on C2 rower
Fun times... I love it.
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Yea, I'm new and I beef it all the time... it's still awesome though.
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Chris Salvato
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« Reply #28 on: July 22, 2008, 07:16:20 PM » |
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Been almost 3 weeks since your initial post here. Have you tried the APK WU for time again? LAst time it was over 36 minutes. Maybe you will be closer to your goal?
I suggest benchmarking yourself with the APK WU again, just to see how much you improved.
Also, Push jerks are kind of hard if you're very new. They are quite technical. Have you ever done these before? If not, I highly suggest analyzing form very well, and really encourage you to find some way to post video so we can critique it. Chance are, your form sucks. No offense intended, but it usually does for a long while unless you get proper instruction.
I had to study videos and books for a few months and apply myself to learning proper technique before getting my form on those down. Even still, it needs improvement.
Keep up the good work - your dedication is admirable.
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StuPac
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« Reply #29 on: July 22, 2008, 08:08:31 PM » |
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As soon as I can get the means to record things I will. Gotta get a camera first  There are personal trainers available at the gym I go to but not many of them are very knowing in olympic style lifting. The last thing I want to do is work out with machines again... did that for 4 years and didn't get much. As far as the APK WU goes, I probably will work that into the coming week. Tomorrow is a rest day and I need it. Probably will do a morning run but that will be all I imagine. |
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Yea, I'm new and I beef it all the time... it's still awesome though.
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