Pierini's March 2007 Training

Thursday, March 1, 2007
In my basement at 6:45 a.m. for my "Tim debt payoff" WOD.

10 rounds of 5 standard grip chinups and 10 burpees. All chinups were unbroken. I seldom do chinups because I prefer to do pullups as they are tougher for me. But this morning I decided to do chinups instead. Total of 50 chinups and 100 burpees completed in 15:22.

I'm at a client's location all day so I won't be surfing DF today. I'll try to do some additional training this evening. If I do, I'll edit my post and if I don't, I won't. Tomorrow I'm back in my office so I'll go to my gym at 6:00 a.m.

Have a great day!

edit for evening workout at home in my living room starting at 6:45 p.m.

Deltoid isometric contraction workout. I did all 4 classic isometric contraction exercises outlined in my new "Isometric Power Revolution" book, all 3 positions for each exercise for 10 seconds each at maximum contraction. I also did all 3 isometric exercises outlined in my "Pushing Yourself To Power" book for 10 seconds each using maximum contraction.
Isometrics are tough, no wonder I don't do them that often.

Pax Domini sit semper vobiscum.

[.V.]

That's one heck of a workout. I suspect you sandbagged on the egg eating to get to do it though.

[gymgirl]

great job pierini! that's a lot of chinnies and burpees in 15 min!

happy march! (wow, march already?)

[minime]

nice work pierini! thats a lotta burpees!

[tim_mcf]

Good work! I feel so proud...

[Bob44]

Hi pierini. Sorry if I am too late with this, but I just heard that Tim was eating Robin eggs instead of chicken eggs for the contest. Great job in the Burpees anyways.

[seraphyne1]

Pierini, that is a great workout, you are becoming an human machine.

[trainerty]

100 burpees in 15 minutes is most impressive. I finally got around to looking into CrossFit. I have seen this done with different names a few times.....but not to this extent or with this much of a following.

Hi Bob and thanks for the timely investigative work. Where were you when I needed you? I bet you are a good Monday morning quarterback.

By the way, I'm closely following and vicariously living through you when you do those hill sprint workouts. They sure did me alot of good in hindsight and they will be on my summertime curriculum for sure. Them and burpees once a week are here to stay. I'm just running too darn good now as a result of doing them to not do them regularly.

p.s. thanks everyone for stopping by and giving me an attaboy. Darn that was a tough workout at 6:45 a.m. this morning. Next time I'll get a sub-15 minute performance.

Since I've been telling gymgirl to do isometric contractions to get ready for her photo shoot, I decided that I should take a sip of my own medicine so I did an evening deltoid isometric contraction workout in my family room this evening. Tough stuff! I edited my earlier post to reflect what I did.

So now I guess it's time to eat. See you tomorrow!

Friday, March 2, 2007
Arrived at the gym at 6:05 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,111 strides (+15 more than Tuesday's effort). That's about as many strides as I can do in 5 minutes at that resistance and incline.

Marine situps - today with a 12" decline x 50. I always get confused if it is incline or decline but I guess it is decline as my legs are higher than my head.

4-count cherry pickers - today x 50 to warmup and wakeup my hamstrings and lower back.

Superset WOD - 5 rounds for time of 185 lb. DL x 12 then 45 lb. weighted bar dips x 8. All 5 rounds of DL were unbroken. Weighted dips were 8, 8, 5-3, 4-4, 3-2-1-fail-fail. My time was 12:29 but I'm adding 10 seconds for each failed rep so I'm calling today 12:49. I tried each failed rep but couldn't complete them for the life of me. Last time I did this WOD on 1/26/07, my time was 13:39. As I posted in my journal the last time I did this WOD, I really like it - it is quick, tough and works my whole body. I'll try again in about 6 weeks.

Pectoral isometric contractions - first I warmed up by doing a single set of a full-range pectoral contraction DVR (dynamic visualized resistance) x 10 reps with light tension.

Then I did the following pectoral isometric contractions outlined in my new book "Isometric Power Revolution": #1 = pectoral classic isometric contractions - 6 different maximum-effort contractions for 10 seconds each, then #2 = pectoral power flex contractions - 6 different maximum-effort contractions for 10 seconds each.

Then I concluded with another set of the full-range pectoral contraction DVR x 10 reps but this time using maximum tension.

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

Have a great day!

Pax Domini sit semper vobiscum.

[gymgirl]

nice improvement on the WOD pierini! those weighted dips look so hard.

happy friday and hope you don't have to be in the office tomorrow.

Thanks gymgirl, but yes I will be in my office tomorrow. March is my hardest work month. Last March I worked 286 hours. I really need to do something similar this month but I don't know if I have it in me to do so. I'll try.

Have a great weekend. Your photo shoot will be fine. Think "chisel".

[minime]

wow great job pierini! that WOD looks like a toughie. Good job on getting the DL unbroken, and the dips +45lbs good job on getting ANY of those! That is a good weight.

[JDR3]

Good job, good time! Shoulders hurt just thinking about weighted dips.