Pierini's March 2006 Workout

[Klinger]

I walked into that challenge. OK, it's a deal. I'll practice my burpee form in the meantime. Just give me a couple days' notice so I don't do heavy back work the day before we tackle this puppy.

Let's get Tim to do it, too. That will triple the dread factor.

[.V.]

pullups supersetted with burpees. Why not just sign up for a membership with madam helga's house of torture? It does sound challenging though. May I suggest doing them on the day before a day off?

[Klinger]

Andy, you're welcome to join too. The more the scarier, I say.

pierini - here's a suggestion from Tim and my endorsement:

Originally Posted by tim_mcf

Shall we say that if you have to rest more than 15 seconds, you're done?

That seems fair. Sort of like the extended version of the boxer's standing count to 10.

Thursday, March 23, 2006

100% fitness rest. A long day at the office.

Friday, March 24, 2006

Arrived at the gym at 5:55 a.m.

Today's theme: something is better than nothing.

1) Tiger Moves - all 7 moves - light tension - 10 reps each for a warm-up.

2) Recumbant bicycle - level 10 - 10 minutes. Got my HR to the range of 120 bpm.

3) 50% of crossfit's "Cindy" workout - 10 minutes - 5 standard grip pullups, 10 pushups on knuckles, and 15 BW squats. Completed 7 rounds in 9:36 and called it quits. Average HR of 154 bpm (83% of max) and highest HR of 163 bpm (88% of max). Not one of my better performances this morning. Despite a good night's sleep, I didn't seem to have the fire in my belly needed for this.

4) Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Shower and shave, update my log while I eat my breakfast at work, then another long day.

Pax Domini sit semper vobiscum.


p.s. Klinger, I hope Tim and you realized how tough a workout that is. 15 seconds is OK with me but it sure isn't much recovery time. I would favor something like completing 10 rounds of 5 pullups and 10 burpees for time, but the "to failure" for rounds with no more than 15 seconds rest is what I'll do if that is what everyone wants to do. But I'm warning both of you, that is crazy and I'm not even sure how long I'll last.

Can we do it either the week of April 3rd or April 10th, but not on April 14th? I'll let you guys pick the date subject to my constraints.

[Klinger]

Originally Posted by pierini

p.s. Klinger, I hope Tim and you realized how tough a workout that is. 15 seconds is OK with me but it sure isn't much recovery time. I would favor something like completing 10 rounds of 5 pullups and 10 burpees for time...

Sounds good. You're right. The other way is a quick ticket to exhaustion. Your way lets each of us pick a pace, then try to improve upon it next time.

Saturday, March 25, 2006

8:45 a.m. - Saturday morning dojo workout.

10:45 a.m. - stopped by the gym as I normally do after the dojo workout for a quick shower before going to work. Decided to give myself 15 minutes max for a quick supplement to the dojo workout before sitting on my butt all day at work so this is what I did:

1) standard grip pullup partials - #1 = top 1/3 partial reps x 20 - #2 = middle 1/3 partial reps x 20 - #3 = bottom 1/3 partial reps x 20.

2) Atlas II pushup partials - #1 = bottom 1/3 partial reps x 40 - #2 = middle 1/3 partial reps x 40 - #3 = top 1/3 partial reps x 40.
Wow! Those partials are something else. I should really do them more often.

3) Burpees - 5 x 10 reps in 5:05. Average HR was 154 bpm (83% max) and highest HR was 163 bpm (88% of max). I don't know why my perceived effort for these seemed so much higher than my HR performance today. Burpees are darn tough! I'm making a promise to myself to do them more often. Twice a week would be ideal so we'll see how good I am at keeping my promise.

A quick shower & shave. Now I'm at work updating my log, drinking a recovery drink, about ready to slam down a peanut butter & jam sandwich and get ready for clients who start arriving at 12:00 noon.

Enjoy your weekend. I'm working tomorrow and taking a fitness rest.

Pax Domini sit semper vobiscum.

Sunday, March 26, 2006

Worked at the office from 8:00 a.m. to 4:00 p.m. A day of fitness rest but I did walk to Sunday Mass in the late afternoon and back. 1 mile each way at a moderate pace, approximately 20 minute mile pace.

Monday, March 27, 2006

Arrived at the gym at 6:20 a.m.

Recumbant bicycle
level 10 - 10 minutes to wake up.

Treadmill

1% incline - 800 meters @ 7.0 mph to elevate the HR.

Crossfit's 3/26/2006 WOD

#1 = 400 meters (I did it at a 9.5 mph pace)

#2 = wall ball shots x 50 (the Crossfit WOD prescribes a 20 lb. medicine ball but I used the heaviest available which was a 12 lb. medicine ball)

#3 = standard grip pullups x 30 (all done strict)

#4 = 800 meters (I did it at a 9.5 mph pace)

#5 = standard grip pullups x 30 (all done strict)

#6 = wall ball shots (again with a 12 lb. medicine ball) x 50

#7 = 400 meters (I did it at a 10.0 mph pace).

Elapsed time was 24:30. Average HR was 152 bpm (82% of max) and highest HR was 165 bpm (89% of max).

Stretching

on the floor to stretch my hams, quads, glutes, calves, etc.

I've yet to do an easy Crossfit WOD. They are deceivingly easy-looking when you are sitting on your butt and viewing the Crossfit website, but amazingly intense when you are in the thick of things and doing it. First time doing wall ball shots. Great shoulder workout. Did the 1st round of 50 reps straight, but the second set was broken. Pullups were, of course, broken sets.

I think if someone was yelling at me with a bullhorn to try harder that I could shave some time off today's performance. Easy to say that now that I am sitting on my butt, all shower & shaved and feeling good about myself. Try this workout sometime for variety. It's a good one.

I'm at a client's location on Tuesday through Thursday all day so no gym. I'll do something at home. Maybe a DVR workout and some burpees. We'll see.

Have a great day.

Pax Domini sit semper vobiscum.

[tim_mcf]

Nice job on the WOD. I really enjoy those metabolic conditioning workouts, where it's "do this, then go do that for a while, then do this other thing." It's pretty entertaining, much more so than sets of bench press or whatever, or even running for a half hour with nothing to break it up. I find that they're easily just as good cardio as a HIIT running session, if not better.

Wall ball is fun.

Does your heart rate monitor keep track of the numbers automatically, or do you check it periodically?

Tuesday, March 28, 2006

Active rest. Walked around 3 miles, consisting of lunchtime errands and walking home from a client's location where I worked all day.

Wednesday, March 29, 2006

Active rest. Walked around 3.5 miles consisting of walking to a client's location in the morning, a stroll during lunchtime, and walking home in the afternoon.

I'm hesitant to call walking a training day unless it is brisk and gets my HR at least to the lower-end of the aerobic range which never of these walking days did. Blame it on those darn dress shoes. I'm working at a client's location through Thursday, away from the gym, and I just don't have the discipline to train at home. Besides a little rest is good. I've been sleeping great, and I haven't driven my car since Monday and that feels amazingly wonderful.

I'm getting a bit restless and am looking forward to hitting the gym early Friday morning. I think it's time for another Crossfit workout. I think I'll do "Angie" trying to improve my time from the last time, and chase it afterwards with some burpees or something similar at the high end of the anaerobic zone. Stay tuned for details.

Pax Domini sit semper vobiscum.

Thursday, March 30, 2006

Active rest. Morning walk to downtown client. 17 blocks = 1.3 miles. Wasn't able to walk home as this was my last day at this client's location and I had to take back 2 briefcases of files, a laptop computer, and a portable printer. I could have walked home but it would have looked like I had just robbed the bank, plus there was the possibility of rain. So I took a taxi, something I haven't done it a long time. As my Dad was a taxi driver long ago, I gave the driver a good tip.

Friday, March 31, 2006

Arrived at the gym at 5:55 a.m. I'm back in business.

Recumbant bicycle
level 5 for 10 minutes to warm-up and wake up.

Crossfit's "Angie" Workout of the Day
100 pullups, 100 pushups, 100 situps and 100 BW squats for time. Must complete 100 reps of each exercise before proceeding to the next one.

My cumulative time today and the last time I did this workout (3/2/2006)are listed:

#1 = standard grip pullups - all strict form: 10 x 5, then 5 x 4, then 10 x 3 = 100 reps - cumulative today = 21:02 (last time = 22:32), then

#2 = standard pushups on knuckles - 3 x 15, then 2 x 10, then 7 x 5 = 100 reps - cumulative today = 30:26 (last time = 32:07), then

#3 = Army-style military situps - 50-20-15-15 = 100 reps - cumulative today = 36:25 (last time = 38:46), then

#4 = BW squats - 1 x 100 = 100 reps - cumulative today = 40:52 (last time = 43:11). Cumulative improvement of 2:19. I didn't wear my HR monitor today.

Stretching
on the floor to stretch my hams, quads, glutes, calves, etc.

Have a great day!

Pax Domini sit semper vobiscum.

[.V.]

Damn Angie is mean.

[tim_mcf]

Nice job! Angie is a tough one.