Fitness Blog

Tuesday, February 26, 2008

Results 26-Feb-2008 Hal

Today's workout:
400 m run
50 squats
30 back extensions
5 rounds for time

Todays time: 29:54.41. Would have been faster but thanks to the fact the gym only has one back extension chair and some lady decided to take FOREVER on the thing, (including rests) it wasn't. Probably blew at least two minutes off of my time. I'll leave my time as is as motivation to get my own equipment.

At any rate, this thoroughly exhausted me. I felt pretty good on the runs, which I did on a treadmill at 8, 8, 7.5, 7.5 and 8 mph respectively. The squats felt a lot better as I was able to do larger groups of them at a time.

I rearranged the back extensions (thanks to the lady and her dawdling) so I did a group of 60 instead of 2 groups of 30. Not great but oh well. My back reached its limit with 4 to go, so I had to pause for 10 seconds before grunting the last few out.

Other than that, I did 10 military dumbbell presses, 30 lbs dumbbells, and 10 bicep curls, 30 lb dumbbells.

All in all, a good day.

Monday, February 25, 2008

Results 25-Feb-2008 Hal

Started the WOD on crossfit.com
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

But just barely made it through the Shoulder Press. The area that I pulled on my back is still really twingy and was hurting badly enough that it was borderline painful. So I did some other stuff instead. Here's today's workout.

Shoulder Press 1 x 95, 4x105. Not much as much weight as I want to be able to do, but I know my shoulders/back need work. So that's what I'm doing.
2 minutes of single under jump rope. Tried some double unders, still no dice. I'll get there soon enough. I was feeling more comfortable with the rope, and I'll keep speeding it up.
30 full situps.
1 mile run, 8.54" (7 mph avg) on treadmill.
Sitting Shoulder Press 12 reps, 60 lbs/arm. Felt much better on my back, but that's part of the problem. I need to engage my back in order to get it to strengthen.
Tricep cable pulldowns 2x9x50lbs.

So not a bad day, but kind of disappointing since I was looking forward to working on my back. But I guess I need to get it healthy before I get it strong.

Weekends, apparently, are bad for me and the gym. Spent the weekend working on my condo and looking at new places, so I guess I stayed reasonably active. Nothing fatiguing like a good trip to the gym, but better than sitting in a chair all day.

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Thursday, February 21, 2008

Results 21-Feb-2008 Hal

Today's workout:
4x 400m run, 50 squats for time.

Time: 16:58.

I was hoping that I could do this in about 13 minutes.
The squats really kicked my ass. Improving these will take off more time than removing my run times. However, I could also improve my run times, as well. Part of the problem I had today with the running piece was that it was done on a treadmill. I need to find a track that I can run on instead of a treadmill.

Rest Day 20-Feb-2008

It was a good day to rest and give my body a chance to recover. Tonight: 4x the following: 400m run, 50 squats, for time. I'll let you know how much it kills when I'm done.

Tuesday, February 19, 2008

Results 19-Feb-2008 Hal

today's WOD: Front Squats 1x10. Loads are as follows:
1 135
2 185
3 185
4 205
5 205
6 215
7 215
8 215
9 215
10 215

The last two were pretty tough. Really felt them in my mid-back back. Felt bad enough that I decided not to run a mile, because of the slight jar in my back.

Tomorrow - possible rest day, we'll see how I'm feeling.

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Monday, February 18, 2008

Results 18-Feb-2008 Hal

Did "Annie" today... 12:44". Did single-unders instead of double-unders, because I couldn't figure out the doubles... PLUS the rope was short and kept slapping me in the head, so that was fun. If anyone has any suggestions on how to do doubles, I'm all ears. The situps, oddly enough, were a pain in the ass. I thought I was pretty good at them... I thought wrong. I need to start working more real situps into my normal routine of crunches.

Also ran 1.58 miles in 14:20". Not great, but getting better. Felt good, but started to wear out right at the end. Need to REALLY work on my endurance.

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Rest Day Friday, Saturday; Physical Labor Sunday

After my Thursday workout, my body told me to take it easy. Friday morning my illness was exacerbated and I was left feeling horrible. All right, all right, I says, and take it appropriately easy, sleeping a lot on Friday and taking it easy Saturday.

Sunday was spent working in the backyard at my dad's house, pulling a fence down as we get ready to fix it, burning a bunch of tree clippings and just general work. Nothing hugely exciting or taxing, but a good way to get ready to get back into my normal workout schedule. Monday, I'm probably going to do "Annie", if I can find a good jump rope.

Annie is as follows (for time):
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Not good at the jump rope, but maybe 140 double-unders will improve my form/skill/aptitude with it. It's a good thing to be able to do anyway, but now I have a reason to get better at it - my time could be embarrassing.

Thursday, February 14, 2008

Results 14-Feb-2008 Hal

Still feeling under the weather, but I decided that it would be a good thing to sweat it out. Decided to go 'light'. Meaning the following:

2.02 mi 21:02''
1km on Rowing Machine, resistance level of "4". Time: 3:44''
side bridge with leg extension 15 both sides
20 tricep pulldowns (5 110 lbs, 15 90 lbs)

and man was I tired.

Wednesday, February 13, 2008

Rest Day

Took a day off, due to the fact that I feel like I might be getting under the weather. Taking lots of Vitamin C and zinc. Hopefully I can cut this crap off before it's a real issue so I can get back into the gym and back into action.

Tuesday, February 12, 2008

Results 12-Feb-2008 Hal

1.25 miles @7mph on treadmill
1km on Rowing Machine, resistance level of "4". Time: 4:04
11 rounds in 20 minutes of
10 situps
10 pushups
10 squats

Today felt pretty good. It was good to work 2 days in a row. Due to my schedule that can be tough sometimes, but I'm trying to make it as high priority as I can.

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Monday, February 11, 2008

Results 11-Feb-2008 - Hal

Did WOD from crossfit.com today (instead of yesterday). Deadlifts 1-1-1-1-1-1-1.

Start: 1mi warmup on treadmill - 7mph

1st: 135
2nd: 225
3rd: 245
4th: 245
5th: 245
6th: 245
7th: 245

Shoulder Press: 55 each side
50 upper crunches
50 lower crunches

Sweat profusely. Felt good, though. With the exception of my lower back, my body could have gone heavier on the deadlifts. But I knew it needed work. That's what this is all about.

Goals for 11-March-2008:
2 mi warm up @ 7mph.
Increased lower back strength.
Get deeper into crossfit. Modify the WOD as needed to fit the gym.

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