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Post by smiledarling on Jul 5, 2013 10:35:11 GMT -6
Hey guys! I have to get some kind of workout in today, but I really don't feel like running, and I already missed CrossFit. Think I might just put together my own mini-WOD of push-ups/sit-ups/squats or something similar. Those towel pull-ups are interesting. I like how the next thing in that video was a jumping burpee. I didn't think anyone could make burpees harder but he did it. Re: home pull-up bars...would this work? www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_1_1?ie=UTF8&qid=1373041467&sr=8-1&keywords=pull+up+barMy stepmom has one. You don't have to bolt it into the wall, just hang it above the door. I also want to weigh in on the topic of rest days. My personal experience with CrossFit has been that I am actually less sore when I go two days in a row than I am if I take a day off. For example if I go to CrossFit on Monday, I will be sore on Tuesday. If I suck it up and go on Tuesday, I will still be sore on Wednesday, but not as bad, or just as bad but not worse. However if I skip Tuesday, on Wednesday I am basically crippled. My theory is that this is because if my muscles are healing from the previous days workout, exercising again gets some blood flowing through them instead of letting them get all stiff from my lying in bed all day going "oh god oh god the pain." I have no idea if that is accurate or not, that's just what it feels like to me.
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Post by reddarin on Jul 5, 2013 12:00:09 GMT -6
He's got another version that is a standing towel pull down. The horizontal one is torture if you keep the towel as taunt as possible. Whew! lol yeah those burpees kick butt!!! That was what I did today with my routine. Mike Chang inspired me to create my own workout. I do the wide arm pushups for my chest/triceps and close grip pushups for my triceps/chest. Squats for legs. Crunches for obliques and abs. Curls for biceps. One arm tricep extensions for triceps. Burpees for core and the extra not-bent-knee pushups. Crab dips for triceps. I do the burpees with the jump and pushup. Those door hanger pullup bars won't work where I live right now. So I'll have to buy or build a stand alone for any hope to add pullups to my routine. Maybe you are over training a bit Cari? Or not drinking enough water? I do the every other day rest to try to maximize muscle growth. I figure at my current level of training I do not need a longer period of rest but as I get more muscle mass and can do more weight with more intensity I'll go to 2 days rest and then 3 and then possibly 4 - adopting McGuff's recommendations for repair time more or less.
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Post by smiledarling on Jul 5, 2013 12:18:40 GMT -6
I like the crazy intense workouts. I do need to drink more water, though.
Man, I am really unmotivated today. Just did 20 push ups, 20 sit ups, 20 squats...and that's it. I'm done, lol. An air conditioner would be awesome right now.
Sometimes I can do one pull up. Other times, it won't happen. At CrossFit we have these giant rubber bands with varying levels of resistance. You stand in them while doing pull ups and it makes you lighter, so you can transition your way to a strict unassisted pull up. The coach told me I have to start doing a lot of ring rows before I'll be able to do pull ups. I think the range of motion is greater with those...similar to the doorknob pull ups that someone mentioned a few pages back.
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Post by reddarin on Jul 5, 2013 20:02:45 GMT -6
Cari do you do burpees crossfit style where you lay on the floor or do you do them plank style or with a pushup?
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Post by smiledarling on Jul 6, 2013 7:13:28 GMT -6
I go all the way down to the floor, then jump at the top and clap above my head, though not as high as that dude jumped.
They're doing some kind of "burpees challenge" at my gym right now. They want people to be able to do 100 in 5 minutes. I can get to 20 in the first minute, but I slow down a lot after that. I got 42 last time. :/
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Post by reddarin on Jul 6, 2013 7:35:30 GMT -6
100 in 5 minutes I couldn't do them for 5 minutes continuously let alone 100 of them. whew!
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Post by reddarin on Jul 7, 2013 11:41:10 GMT -6
Workout for the day done! Today I added leg raises and calf raises. No close grip pushups. I lowered my reps on the wide arm pushups and did them full body rather than bent knee for three rounds and the last round I did normal pushups without bent knee also with lower reps. Today's exercises and rounds: Curls (4), OTE (4), leg raises (4), calf raises (1), wide arm pushups (3), normal pushups (1), crab dips (4), squats (4), crunches (3), burpees (4).
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Post by reddarin on Jul 9, 2013 11:54:53 GMT -6
Today's workout: Curls (4), OTE (4), leg raises (4), wide arm pushups (4), crab dips (4), squats (4), crunches (2), burpees (4), calf raises (4), alternating knee crunches (2). Total time about 25 minutes.
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cpresson
City
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Post by cpresson on Jul 10, 2013 8:16:30 GMT -6
Weight training this morning: Superset of squats and lunges x 2, Superset of wide stance squats and deadlifts x 2, Superset of 1-leg calf raises and dumbbell upright rows x 2, Superset of 2-leg calf raises and tricep dips x 2
3-Mile run this morning: .6 miles running, .1 miles walking x 4 + .2 miles running (at slightly higher speed)
Will do my physical therapy routine (~30 minutes) after work this afternoon/evening (mix of recumbent bike warmup, stretches & heel slides, steamboats in 4 directions, quad isometrics, leg lifts, squats, and balance exercises)
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cpresson
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Post by cpresson on Jul 11, 2013 6:29:50 GMT -6
Stationary bike intervals for 30 min this morning; 30 min of physical therapy this afternoon/evening
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Post by reddarin on Jul 11, 2013 18:00:44 GMT -6
Workout day today. Today's routine: curls (4), OTE (4), leg raise (4), wide arm pushups (3), normal pushups (1), crab dips (4), squats (4), crunches (2), alternate knee crunches (2), calf raises (4), burpees (4). Total time about 25 minutes and 4 rounds. I did more burpees the first round but cut them back for the last three rounds - those dang things are killer. For sure I have more fat to lose in the abdominal area but I can see a 4 pack developing hooray!
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Post by clueless on Jul 11, 2013 18:09:30 GMT -6
Workout day today. Today's routine: curls (4), OTE (4), leg raise (4), wide arm pushups (3), normal pushups (1), crab dips (4), squats (4), crunches (2), alternate knee crunches (2), calf raises (4), burpees (4). Total time about 25 minutes and 4 rounds. I did more burpees the first round but cut them back for the last three rounds - those dang things are killer. For sure I have more fat to lose in the abdominal area but I can see a 4 pack developing hooray! A 4 PACK!! Get OUT!! wahoooo!!!
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Post by reddarin on Jul 11, 2013 18:59:07 GMT -6
I know!!!
I've been spending some quality time on Google Maps in street view trying to find a low hanging tree branch near my xGF's place so I can casually walk by, get my shirt ripped off by getting snagged by the branch, acted shocked, and keep strolling.
I've been practicing in front of the mirror but it is danged hard to do a Incredible Hulk pose that looks happenstance.
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Post by clueless on Jul 11, 2013 19:16:24 GMT -6
I know!!! I've been spending some quality time on Google Maps in street view trying to find a low hanging tree branch near my xGF's place so I can casually walk by, get my shirt ripped off by getting snagged by the branch, acted shocked, and keep strolling. I've been practicing in front of the mirror but it is danged hard to do a Incredible Hulk pose that looks happenstance.
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Post by Deleted on Jul 11, 2013 21:20:19 GMT -6
Too funny.
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cpresson
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Post by cpresson on Jul 12, 2013 6:37:37 GMT -6
This morning, 2.5 mile run (only .3 miles walking) and 30 minutes of fun, intense physical therapy. This evening, 30-40 min of weight training with equal focus on upper and lower body (4 supersets x 2).
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Post by reddarin on Jul 12, 2013 8:31:53 GMT -6
i've found i'm having to take MCT to get the fat up to percentage though, not much, just 20ml This quote is from the monthly thread but I thought my question(s) were more appropriate for the exercise thread. perfectdeb, where do you get your MCT oil? Does anyone else use it and where do you get it? The way my day played out yesterday had me thinking about MCT oil. I ended up going about 5 hours post-workout before eating anything and pre-workout all I had was my CO and HWC coffee. So a post workout fatty protein shake would be easier to eat than solid food and help level out my macro/calorie intake for the day. More like uu than |_| for shorter peaks closer together. That'd also utilize any advantage that post-workout protein consumption might give. nksl55 (Phillip) if you are lurking I am curious about your opinion on post workout protein and what you do along those lines. Would anyone else like to comment on that? Preferences for protein powder? Shaken or using a blender with ice?
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cpresson
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Post by cpresson on Jul 13, 2013 8:29:55 GMT -6
7 mile long run this morning. Ran 6 and walked 1--average pace 11:26/mile. I'm happy with that. The knee is a little stiff and swollen, but not painful I'll be doing my normal physical therapy routine later this afternoon.
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Post by reddarin on Jul 13, 2013 11:14:56 GMT -6
Wow! I really increased the intensity for today's workout. Mostly on purpose because I tried to do as many reps as I could and I only took a sip of water and shook my arms or stretched a second before starting the next round. But I was surprised at how much more intense those two tweaks made the workout. Doing that added a startling amount of time to it too. Normally it is about 23-25 mins and today was 37 mins.
Today's routine - exercise (#rounds): curls (4), OTE (4), leg raises (4), wide arm pushup (4), crab dip (4), squats (4), crunches (2), burpees (4), calf raises (4), alternating knee crunches (2). Total time 37 minutes.
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Post by reddarin on Jul 13, 2013 11:17:35 GMT -6
7 mile long run this morning. Ran 6 and walked 1--average pace 11:26/mile. I'm happy with that. The knee is a little stiff and swollen, but not painful I'll be doing my normal physical therapy routine later this afternoon. What did your PT guy say to expect as far as swelling Chapel? Do you ice it or put heat on it. Ice right? Ice for inflammation and heat for injury or do I have that backwards?
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cpresson
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Post by cpresson on Jul 13, 2013 12:08:55 GMT -6
Swelling at this point means I went a little too far. I ice my knee when I feel it stiffening up after a workout or when it is swollen.
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Post by perfectdeb on Jul 14, 2013 5:43:52 GMT -6
i bought the MCT oil at a bodybuilding supply shop - i had to really search around for it and most health food stores didnt even know what i was asking for
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Post by Deleted on Jul 14, 2013 16:44:43 GMT -6
Exercise: Walk, HIIT 60 second 4.10mph, 60 seconds 2.50, 22 min., 1.21 miles, 95K, 123 H.R. Walk, 3.5mph, 23 min., 1.11 miles, 120K, 123 H.R. Strength training---total workout time 97 min., 373K burned.
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cpresson
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Post by cpresson on Jul 15, 2013 17:24:02 GMT -6
10 min bike warmup this morning followed by 40 minutes of mainly upper body weight training with 3 sets of leg exercises included. 40 min of physical therapy this evening with my PT who apparently didn't like my claim that my last session (with another PT) was "fun". I almost fell down the stairs leaving the office afterward because my legs were so trashed from the lunges, jumps, and leg presses he put me through, all the while saying, "Isn't this fun?"
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Post by clueless on Jul 15, 2013 17:29:20 GMT -6
10 min bike warmup this morning followed by 40 minutes of mainly upper body weight training with 3 sets of leg exercises included. 40 min of physical therapy this evening with my PT who apparently didn't like my claim that my last session (with another PT) was "fun". I almost fell down the stairs leaving the office afterward because my legs were so trashed from the lunges, jumps, and leg presses he put me through, all the while saying, "Isn't this fun?" Woah
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Post by reddarin on Jul 15, 2013 19:13:42 GMT -6
Next time your strategy during the session should be to 'fall' and gut check him on the way down
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Post by reddarin on Jul 15, 2013 19:23:52 GMT -6
Today's workout: curls (4), OTE (4), leg raises (3), wide arm pushups (4), squats (4), crunches (2), burpees (4), calf raises (2), alternating knee crunches (2). total time 25 minutes. Changed it up a bit and made it a whole lot less intense than day before yesterday. Not so much to tone down the intensity but I just wasn't into it today at all. I had some other things happening and I wanted to get the workout in before I got in a position where I wouldn't get it done today. Wednesday I think I'll ramp it back up
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cpresson
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Post by cpresson on Jul 16, 2013 8:18:32 GMT -6
Physical therapy workout for 30 min this morning (on my own), followed by a 4-mile run. Will be repeating the physical therapy workout this evening, adding some core/ab exercises for fun.
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cpresson
City
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Post by cpresson on Jul 16, 2013 8:20:22 GMT -6
Next time your strategy during the session should be to 'fall' and gut check him on the way down He's really a very good therapist--more thorough than all the others I've worked with before. He's just slightly sadistic at times
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Post by reddarin on Jul 16, 2013 9:23:37 GMT -6
i bought the MCT oil at a bodybuilding supply shop - i had to really search around for it and most health food stores didnt even know what i was asking for I'm surprised that the health food stores didn't know about it. It has been popular for years. I bet they all had a display of raspberry ketones though
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