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  1. #361
    Senior Member redcheerio's Avatar
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    Summary for Week of 9/19 - 9/25

    Mon 9/19

    Quote Originally Posted by redcheerio View Post
    Basic Home Session

    5 rounds, each round:
    15 pushups from knees (concentrate on form)
    20 "back-ups"
    20 sit-ups
    10 chair dips
    Finished the 5 rounds in 9:08.
    Tues 9/20

    Quote Originally Posted by redcheerio View Post
    This morning's 6 am CrossFit:

    10 rounds, each round 1 rep less than the previous, so 10-9-8-7-6-5-4-3-2-1 reps of each exercise per round:
    2 for 1 wall balls (I used a 6 lb ball)
    apparatus sit-ups
    box jumps (20" box)
    Time to complete the 10 rounds; 15:38.
    Thurs 9/22

    Quote Originally Posted by redcheerio View Post
    6 am CrossFit class, WOD:

    3 rounds, 21-15-9 reps (21 reps each move first round, 15 reps ea 2nd round, 9 reps 3rd)
    dead lifts (105 lbs)
    handstand pushups
    (crap, I forgot to record my time again)
    Fri 9/23

    Quote Originally Posted by redcheerio View Post
    Home Workout

    1000 rope jumps
    20 stair lifts, ea leg

    5 rounds:
    5 chest/chin to bench pushups
    20 backups
    20 situps
    10 chair dips
    Completed the 5 rounds in 9:58.
    Sat 9/24

    Quote Originally Posted by redcheerio View Post
    CrossFit

    As part of the warm-up, we did 5 sets x 3 reps of back squats: 65lb, 75, 85, 95, 105lb.

    WOD, 3 rounds for time:
    400m run (total 1200m run)
    21 kettle bell swings (35lb KB) (total 63 KB swings)
    12 pull-ups (medium band) (total 36 pull-ups)
    Completed the three rounds in 13:08.

  2. #362
    Senior Member redcheerio's Avatar
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    Today I altered my home workout again to focus on form and depth in my chair dips as well as my pushups. So I'm now doing a more difficult version of both, but fewer reps. I'm inspired by the progress I showed on Saturday, so hoping to continue seeing progress if I keep up these home workouts between CrossFit sessions, and continue working on proper form to build strength in my weakest spots.

    Home Workout

    1000 rope jumps
    40 stair lifts, ea leg
    40 wall squats

    5 rounds:
    5 chest/chin to bench pushups
    20 backups
    20 situps
    5 chair dips

    Completed the 5 rounds in 9:55.

  3. #363
    reborn PeaceBaby's Avatar
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    This week's update found here.
    "Remember always that you not only have the right to be an individual, you have an obligation to be one."
    Eleanor Roosevelt


    "When people see some things as beautiful,
    other things become ugly.
    When people see some things as good,
    other things become bad."
    Lao Tzu, Tao Te Ching

  4. #364
    meinmeinmein! mmhmm's Avatar
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    thurs / sep 22 - 45min yoga
    fri / sep 23 - AM: 30min run / 45min yoga
    sat / sep 24 - AM: 30min run / leisure bicycling: 2hrs
    mon / sep 26 - 60min yoga
    tues / sep 27 - 90min yoga
    every normal man must be tempted, at times,
    to spit on his hands, hoist the black flag,
    and begin slitting throats.
    h.l. mencken

  5. #365
    Habitual Fi LineStepper JocktheMotie's Avatar
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    Been a while since an update.

    Tuesday 9-20
    Legs. [can you tell I think leg work is boring?]

    Thursday 9-22
    Chest and Back. First time doing flat bench in a while, felt good. Finished with good old toes to rings

    Saturday 9-24
    Abs and Core. Planks, box jumps, weighted ab crunches.

    Monday 9-26
    Powercleans and tricep dips on the rings. Ow.



  6. #366
    Senior Member redcheerio's Avatar
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    Tues 6am CrossFit class

    Pre-Workout Skill Training - Box Jumps

    - first practiced "recycling" box jumps, ie. using a lower box and practicing continuous jumping without pausing
    - next practiced one-jump max height. I previously had not used anything but the 20" box. This time I did the 24" box (looks much higher than it sounds, is higher than mid-thigh for me, not far from my hips), and then did a jump with a weight piled on top of the 24" box for a total height of a bit more than 25".

    WOD
    3 rounds with decreasing reps of each exercise: 21-15-9, total 45 reps each exercise
    thrusters (55 lb)
    lateral burpees
    completed the three rounds in 14:38

    A thruster is when you squat with the bar at your shoulders, then stand up and lift it over your head so that your arms are extended straight over your head. I used 55 lbs, which is heavy for me for a lot of repetitions like that. My time was slow, but I was happy to challenge myself and get through it.
    Last edited by redcheerio; 09-29-2011 at 02:11 PM. Reason: CrossFit terminology correction

  7. #367
    insert random title here Randomnity's Avatar
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    update for last week: success all around.

    so far this week: played an extra gym soccer game after my scheduled one, so 2 hours of almost non-stop moving around (we had one sub). It's pretty different from regular (outdoor/turf) soccer activity-wise since the area is so small you're constantly moving as fast as possible but never actually running flat-out. Lots of twisting and few-step-sprints. Pretty sore today, but very fun!

    That counts as my activity for the week but I'm still going to try to get in a p90x workout. I've been doing the same workout every week (arms and shoulders) since that's my favourite. When I'm used to that I'll add in Chest and Back (probably Nov1). I think that's probably good enough for a while since soccer will take care of legs and cardio fairly well. Not perfect but not too unbalanced.

    I'm going to be modifying/increasing my goals every month. @Zoom: If that makes it too difficult to track my progress in the spreadsheet, don't bother. I'm happy to just tag along.

    New goals for Oct1 (posting a little prematurely - but 2 of the sports start this week):

    1) exercise - sports 3x week
    2) diet - "real meal" including a good amount of protein and some kind of vegetable(s) at least 1x/day (i.e. not 8 popsicles and some popcorn ), at least 6 days/week (aiming for daily)

    (previous goals also still apply):

    1) exercise - p90x or similarly intense workout for at least 30 mins (preferably more) 1x/week
    2) weekly diet - cook 1 "healthy meal" 1x/week (low refined carbs, high veggies, good amount of protein)
    3) daily diet - drink 2 glasses of water/day and eat a good amount of green veg at least 1x/day, at least 6 days/week (but aim for daily).
    -end of thread-

  8. #368
    Senior Member Keps Mnemnosyne's Avatar
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    Last week done.
    This week started.
    Diet leaves a little more to be desired.
    Love wouldn't exist without loneliness to inspire it.

    Peach yogurt is made of love. And gnome kidneys. - Domino

    I can cope and will cope without polluting my lungs. - Saslou

  9. #369
    Warflower Nijntje's Avatar
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    Okay. So, we're meant to talk about goals. My main goal is to lose weight (Nij is chubby) and within that go back down to a D cup instead of an E so i can finally wesr pretty bras again.

    This is of course along with wanting to be fit and tones like i used to be before meds fucked with my metabolism.

    Terrible things happen to good people every day.
    Consequentially, I am not one of the good people.
    I am one of the terrible things.
    .



    Conclusion: Dinosaurs


  10. #370
    Senior Member redcheerio's Avatar
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    Wed 9/28

    Quick wake-up jolt:
    1000 rope jumps
    25 stair lifts each leg
    20 wall squats

    Today - Thurs 9/29

    6 am CrossFit class

    pre-workout training: max weight push press - 5 reps, 3 reps, 1 rep
    I did: 5 reps @ 55 lb, 3 @ 60 lb, 1 @ 65 lb

    Also, I thought we were going to do the same movement as on Tues, but it turns out that what we did on Tues is called "thrusters", so I edited my earlier post accordingly. "Push press" is very similar to thrusters, but slightly harder. A thruster is when you squat and gather pushing momentum with your leg strength, then follow through with your arms. Push press is the same at the top of the move, but you don't squat. Instead, you get to start by bending your knees a little bit and use your legs for momentum, but there is much less momentum in a push press than in a thruster. So you normally have to use a lighter weight for a push press. However, having said that, push press is less exhausting aerobically.

    WOD - 3 rounds for time:

    500 m row (total 1500 m)
    12 push press (50 lb, total 36 reps)
    15 GHD situps (total 45 situps)

    Completed the 3 rounds in 14:38.

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