Miscellaneous Calisthenics


After a big dinner and couple of beers on the road, I didn’t want to interrupt my rest day with too much exercise, but boredom at the keyboard prompted me to improvise some Calisthenics in the hotel room.

1 Minute per exercise (Max reps)

Walking Lunges length of room, 24

Incline Pushups, 17

Situps, 30

Not much, but it beat typing or staring at the TV all evening.

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Handstand Pushups, L-Pullups, Lunges: First Unassisted pullups


Did my first unassisted pullups today… 3 in a row. Feels great since I’m still around 230lbs and 20-30lbs heavier than I’d like to be.

Woohoo!

Been with the CrossFit affiliate for 30 days and it’s working!

Warmup:
2 Rounds of:
250m Row
10 Situps on the Glute-Ham developer (GHD)
10 Back extensions on the GHD
10 Ring Pushups
10 Overhead Squats
10 Pullups with Green Band (2nd time did 3 unassisted pullups)

20 Minute AMRAP (As Many Rounds as Possible in 20 minutes)

  • 5 HSPU (Handstand pushups)
  • 10 L-Pullups (feet held in an L- position while doing pullups)
  • 15 Walking Lunges

I had to scale the workout to make it doable for me:

  • HSPU (scaled as feet on bench in a 90 degree pike, hands on ground)
  • LPUs (scaled with blue “lightest” band for pullups and a 20 second L-hold after each pullup set)
  • Lunges (as Rx’d)

Result: 5 rounds + 2 HSPU in 20 minutes
(Total of 27 HSPU, 50 pullups …plus 100 seconds of L-holds… and 300 lunges)

Holding my feet out in an L position while hanging on the bar after each set of pullups was absolute murder! If it hadn’t of been for the trainer’s exhortations, I’d have caved after a couple of rounds… no doubt… he earned his money today, big time… especially in the last 5 minutes of the workout… he got a whole ‘nuther round out of me when I had nothing left in the tank mentally )

I created my first sweat angel on the floor …. and can’t remember the 20 mile drive home…

Lunge, Pullup, Situp


Warmup:
10 Deep squats

WOD:
60′ walking lunge
21 ring rows (steep angle)
21 sit-ups
60′ walking lunge
18 ring rows (steep angle)
18 sit-ups
60′ walking lunge
15 ring rows (steep angle)
15 sit-ups
60′ walking lunge
12 ring rows (steep angle)
12 sit-ups
60′ walking lunge
9 ring rows (steep angle)
9 sit-ups
60′ walking lunge
6 ring rows (steep angle)
6 sit-ups

Time: 9:41

Wasn’t sure on best scaling on this, so went with 60′. In retrospect, I probably should have started with the Rx’d 100′ and scaled back on subsequent lunges as necessary.

Jan 4th


Stationary Recumbent
41 minutes (10 miles)

Cardio CrossTrainer
15 minutes (3.2 miles)

My WOD (Total Time 23:15)
50 Reps each ( 15, 15, 10, 5, 5) (e.g. 15 Burps, 15 Lunges, 15 Burps, etc)
Burpees (Simplified as Squat Thrusts)
Dumbbell Walking Lunges (with two 20# dumbbells)

My WOD (Workout of the Day) was a real killer as I’ve never been much for squats, and since the lunges seem to be a derivative, they’ve worked glute angles that I’ve certainly not used while cycling or carrying scuba cylinders.