No-Frills - 2006 Journal - Page 3

no-frills · 22-Aug-06, 12:55 AM

8/21
CFWU x 2 -pull ups

Three rounds for time of:
100 Sumo Deadlift high pulls 20 lbs
20 Pull-ups
30 Box jumps, 12 inch box

Time: 36:47
----sdhp---pu--jumps
rd1-4:56/1:43/3:07
rd2-7:34/2:17/3:30
rd3-7:28/2:28/3:04

This was a hard work-out and I was totally covered in sweat by the end. I should be feeling it tomorrow and the next day.

**minime** · 22-Aug-06, 05:25 AM

wow way to go! this looks like a great workout! Ive really got to try these SDHPs soon.

**gymgirl** · 22-Aug-06, 10:02 AM

holy cow that is a lot of SDHP! nice work no-frills!

no-frills · 23-Aug-06, 01:58 AM

Minime & gymgirl.....

I had never attempted 300 SDHP's all in 1 work-out, so this was a first for me and my body. I was tired but in a good way. By the end I was doing them in sets of 10 wondering if I would ever finish.... ;0)

no-frills · 23-Aug-06, 02:06 AM

8/22
CFWU x 2 – sit-ups & back extensions
5:30 pm @ the gym
4 rounds for time:
½ mile run (5:48, 5:59, 5;49, 5:48) …. 2 miles averaging 11 minute miles
15 sit-ups on the decline bench at 1 level grade (58 seconds, 40 sec, 1:05, 1:50)
15 back extensions (46 seconds, 34 sec, 41 sec, 47)

7:00 pm - outside
3 mile jog/walk on rolling hills with dog (jogged uphill, walked downhill)
Time = 44:15

The 3rd and 4th set of sit-ups were really hard and I found out how out of shape my stomach muscles are. The last set was only 2-3 at a time. I now have a goal to work my stomach more to build strength..... I just plain stink at sit-ups of any kind.

5 miles total was more mileage than I had done in awhile. Felt good and tired.

**minime** · 23-Aug-06, 05:55 AM

wow u did a lot of running yesterday. i like that workout actually, i might try that sometime soon - with rowing in place of running.

i love decline bench situps - i used to not be able to do more than 8 in one go and 3x8 killed me! Now 100 isnt even THAT hard (though not unbroken of course lol) It will get easier.

**gymgirl** · 23-Aug-06, 11:48 AM

great work no frills! i totaly understand that feeling of 'how am i ever going to make it to 100 reps?!?' you did a great job. i think that you will find these x-fit workouts really work your entire core, even the pull-ups, lunges etc.

great jobs on the running too, that is a lot of milage!

no-frills · 24-Aug-06, 12:35 AM

Thanks for the encouragement. I can't wait until I can do 100 on the decline. That's amazing. I felt like I hadn't done much cardio, so I just did it and then felt great about the mileage. As you know some days are better than others.

I am still really enjoying the variety of the x-fit work-outs and also that I can talk / share with my hubby how we each have done on the days work-out. Gives us more to chat about. Very fun.

no-frills · 24-Aug-06, 12:47 AM

8/23

CFWu x2

8 rounds of:
10 40 lb overhead press
Run 400 meters

IThe CFWO of the day called for burpees, which I have never attempted. I quickly found out that burpees take skill, grace, coordination and stamina...... all of which I couldn't muster up. I will have to practice these before I do 100. I am not sure if I couldn't do the exercise mentally or if it was physical..... but I failed. JDR3 is going to work with me to teach me how.

Since I cut-out the burpees, I modified by adding more weight on the presses than called for in the CFWO and also added 3 additional sets. I guess some days you have it and other days you just don't. I was frustrated with myself that I couldn't do burpees, but at the end of the work-out I was still tired and sweaty... so I guess that's still ok.

tim_mcf · 24-Aug-06, 08:15 AM

If you can't do burpees, you can do squat-thrusts instead. Start standing, crouch down to put your hands on the ground, kick your legs out to pushup position, jump back to a crouch, stand up. It removes the pushup and the jump from the movement - still challenging but less likely to make you fall down.

no-frills · 25-Aug-06, 12:52 AM

Tim- thank you for the suggestion of how to modify. Next time around I will use your suggestion.

no-frills · 25-Aug-06, 12:53 AM

8/24
CF Rest Day
2.4 mile walk with my dog..... slow pace for leisure.

no-frills · 26-Aug-06, 02:25 AM

8/25 - No workout today. Work and errands.

2 lb loss this week (8 total) which made me happy.

no-frills · 26-Aug-06, 03:04 PM

8/26
3 mile walk with my dog up New York Creek Trail

CFWU x2 - pull-ups

2 rounds for time:
45 assisted pull-ups (3:05 / 3:59)
21 reps, 25 lb, Kettlebell swings (1:17 / 1:04
21 reps, 30 lb stiff legged deadlifts (1:19/1:29)
21 decline sit-ups (1:08/ 1:32)
63 single jump ropes (1:20 / 1:17)
NOTE: The gym was very busy today and as a result the 2nd set I had to do out of order.

4 sets of:
1/2 mile run (5.5/ 5.6/5.7/5.8)
15 back extensions

**gymgirl** · 26-Aug-06, 03:16 PM

wow great work no-frills. you are doing a fantastic job! i like the 1/2 mile run/back extentions combo.

:

those stiff legged deadlifts always make me soooooo sore. they are the one exercise that no matter how often i do them i can always count on some serious DOMS! great work and enjoy the rest of your weekend!