Pullups, Pushups, Squats


Increasing work capacity

Warmup:
Rowing 250m x 4 with 30 seconds rest between intervals

Workout (for time):

Cindy-lite
5 Rounds for time

5 Pullups (green band)
10 Pushups (bench)
15 Squats

Time: 9:35

Advertisements

Cindy (Pullup, Pushup, Squats) or Rowing


After Penny warmed up, she decided to tackle a scaled version of the Cindy workout.

12 minutes, As Many Rounds as possible.

5 Pullups
10 Knee Pushups
10 Air Squats

Penny: 5 rounds + 5 pushups

I wussed out.  I had no motivation for working out tonight, but did do some rowing (4 Intervals 250m, 30 seconds rest) and some shoulder presses.

I started the Timer for Penny and then decided that the least I could do is row while she was working out.

10 minutes: 2100 meters

Considering I didn’t want to workout tonight, still managed 3000 meters rowing.

I think I pushed it a bit hard last night during the Power Cleans…. found another weak point in my body (besides my right shoulder) the arch in my left foot is now aching from the “jump/explosion” phase.  Going to have to baby that a bit for the next couple of days.  Fortunately, I see that tomorrow’s workout is GHD situps and back extensions, so that will keep the the focus elsewhere.

Squats, Pullups, Situps


Compare to 090227

We’re slowly adding pieces to the home gym, but at some point will replace the combo/cable gym with a stand alone squat rack and possibly a GHD.  Until then, it will suffice to do squats and presses from.

Pieces of Home gym

Pieces of Home gym

Pieces of the Home Gym

Pieces of the Home Gym

WOD:
21 air squats
15 pullups
15 sit-ups
21 air squats
12 pullups
12 sit-ups
21 air squats
9 pullups
9 sit-ups
21 air squats
6 pullups
6 sit-ups

Bob’s Time: 10:33

Air Squats

Air Squats

Pullup Bars and Ring Station

Pullup Bars and Ring Station

Recovering

Recovering

Sweat Angel

Sweat Angel

21 OHS squats
12 pullups
12 sit-ups
21 OHS squats
9 pullups
9 sit-ups
21 OHS squats
6 pullups
6 sit-ups

Penny’s Time: 6:45

Overhead Squats

Overhead Squats

Situps

Situps

Recovering

Recovering

We underscaled a bit too much for Penny, but I felt about right for mine.  Penny used the Overhead Squats for “balance practice”, but i did my air squats I did for “speed”.  Combined with the pullups it generated a good bit of intensity.  I ended up using some of the later situps as some quasi-recovery time during the workout.

On a bright note, I was able to knock out 10 pullups in a row on the second round, a personal record for me.  My shortcoming still seems to be getting my kip-timing down right.  I kept botching the swing and trying to kip too soon on the pull.  Evenso, 42 unassisted pullups, baby!!! woohoo!! My goal had been to get 44 pullups by my 44th birthday in a couple of weeks…. I should be able to do 4 sets of 10 by then.  Oh… and there was a beautiful sweat angel on the floor when I was finished! 🙂

Iced my right shoulder down as it started tightening up pretty quickly.

Pullup, pushup, situp, squats


Warmup:
500m row
situps on the GHD machine
back-hip extensions on the GHD
Overhead Squats (no weight)
Shoulder stretches
250m row

I went in today to primarily warmup/stretch and work on pullups, but there were three people gutting out a workout called Barbara.

Barbara is a workout that is a Met-Con (designed for metabolic conditioning… aka muscular endurance).

In it’s pure form, it is 5 rounds of (hell):
20 Pullups
30 Pushups
40 Situps
50 Squats (no weight).

Each round is timed, and there is exactly a 3 minute rest between rounds.

I kinda got caught up watching it, especially after still being pumped from yesterday’s DeadLift. So I jumped in… well sorta… I sucked big time…. only did two rounds… even after they scaled the workout for me as 10 pullups -20 pushups -30 situps -40 squats (green band assisted pullups).
6:??
9:??

The deadlifts yesterday aggravated my shoulder a bit, but it felt good today after the warmup. However, today’s pushups and pullups did it again. Seemed prudent to stop since my form went to $hit and I was gassed beyond belief.

Meta-cons own me and my endurance sucks big time.

Tomorrow is another day! Viva la fitness!!

Jan 14th


WOD Overhead squat 3-3-3-3-3 reps
*************

Warmup Elliptical 15 minutes

First time trying OHS

Tried OHS without success…. too unstable.  Probably should have tried less weight, but instead held overhead position to work on stabilizer muscles

30sec, Rest, 30sec, Rest, 30sec, Rest, 30sec

Left Arm & Wrist went more and more numb/tingly with each 30 sec hold (?hand position or overhead position pinching a nerve?)

Finished with Air Squats to work on heal staying on floor.

10, 10, 10, 10, 10

Cooldown Recumbent Bike 15 minutes