Cappy's TT#4 : Lean Power

[Marykaa]

Originally posted by cappuccino:
[qb]

Mary, I'm on all fours for the push-up and then lift up one leg so it's not touching the ground. I assume that's the way to do it. I found it interesting cause it seemed to work my legs too.

[/qb]

Very interesting! I'll try to remember it for when (one day far away ) I'll be at that level. good going!

and I know very well what you mean by fatigue compared to pain in the muscles. Since I do mostly endurance.. that's the kind of feel I get alot. Good work!

[Buk]

Originally posted by cappuccino:
[qb]Will you be crossfitting at JP's?[/qb]

I should probably get there and do something. I don't need a rest week yet, espically being on "vacation" and with all the holiday food that will be around this week. I don't guess I can get in Sunday, so that might be a good day for a run or a pull-up/push-up/squat workout. But I will probably try to get a day pass for Monday and Tuesday. What does your workout schedule look like, maybe I will see you there.

[cappuccino]

Buk - I'll be back at JPs on tuesday. Usually try to go in the morning or at lunch time. But usually ends up after work. [img]/images/graemlins/smile.gif[/img] Let me know when you'll be around and I'll try to at least pop in say hello. It'll be my dead lift day too, so it would be nice to have extra eyes critiquing my form. [img]/images/graemlins/smile.gif[/img]

I thought about doing that run pull-up/push-up/squat routine on the riverfront once. Out there where the pull up bars are. If it's warm enough, that might be nice for your non gym day.

Legs still a bit sore. I think I found the appropriate RDL weight. funny it was by mistake.

[Iceztiq]

Originally posted by cappuccino:
[qb] Ice, a prisoner squat is a regular squat with my arms behind my head like I was being arrested. Reminds of that time I .... [img]/images/graemlins/laugh.gif[/img]
[/qb]

Whoa.. a rebel! [img]/images/graemlins/laugh.gif[/img]

[cappuccino]

[img]/images/graemlins/smile.gif[/img] You caught my humor, Ice. [img]/images/graemlins/laugh.gif[/img]

yesterday's workout

general + specific warm-up

5mins on bike next to a hottie
figured I'd throw in the bike work given the scenery. [img]/images/graemlins/laugh.gif[/img]

BP: 80x5;85x2;85+3(assisted by spotter [img]/images/graemlins/frown.gif[/img] ) 80x4 + 1 with help
inverted rows: 10, 10, 8

well, was extra hopeful on the bench presses, but guess I wasn't quite ready for 85, even with a spotter. Maybe I'll get a whole plate by christmas next year.

Was pleased with the inverted rows. On the last set was not getting all the way to my chest, so stopped short of 10.

BB RDLs: 115x8; 125x8;125x8 [img]/images/graemlins/laugh.gif[/img]
kneeling cable crunch: 70x8;60x8;60x8

Discovered that I could handle more RDL weight by mistake last week when I was doing RDLs instead of deadlifts. 125 was good, but I probably could do a bit more weight.

RDLs fried my grip for the cable crunches, so I had to cut a few of those reps out. Couldn't hold the rope. (Craig, need grip help! )

SB jacknifes 2x10 (some rotational, some normal)
side planks 2x5 - 8 secs each side

great workout...ready to get back at it manana. Today was a looooooooong travel day.

[TrainingGirl]

Impressive weight on those RDL's...great job!

[cappuccino]

Thanks TG...sometimes I wonder if I'm just not pushing myself hard enough, but I definately have gotten stronger with TT.

[cappuccino]

Nov 22nd
Workout 2, stage 3

general + specific warm-up

rack DL (started mid calf height): 115x8;135x8;135x8 [img]/images/graemlins/laugh.gif[/img] [img]/images/graemlins/laugh.gif[/img]
Low incline DB press: 35x8x3 sets

Was very pleased with the DL. 115 seemed pretty light. 135 was just right, probably try a little more next week.

DB presses were hard, but not as hard as last time. I'm figuring it was because the incline was lower.

DB bulgarian split squats: 20x8x3 sets
SB ab curl: 25lbs x 15 x 3 sets

nice bulgarian ss weight, although I do these very cautiously cause of my ankle.

Ab curl-ups make a nice rest break. [img]/images/graemlins/smile.gif[/img]

cable lat raises: 8,2.5x8;2.5x8
underhand seated row: 85x8x3 sets

glad to get the cable lat raises in. Still can't do much weight on these.

rows were better this time too..the bench at the other gym was really sloped...must've been a factor.

great workout!

Thanks to Buk for my DL critiques. [img]/images/graemlins/laugh.gif[/img]

[Marykaa]

héhé.. you're on the roll! good going Cappy!

[Buk]

Good job today Cappy! It is much more fun to watch a workout than to read about it. That was an awesome job on the 135 deadlifts, just remember to initiate the movement with your back keeping your chest up so that your hips don't rise too fast. You looked real strong on the DB presses and the bulgarian split squats as well.

[cappuccino]

Thanks buk! It's always great to get good feedback. I'm gonna deadlift like you one day. [img]/images/graemlins/laugh.gif[/img]

Well, to dust off my log for JP...

went for a short walk after dinner this afternoon and stopped at a little park with a playground in it. Knocked out 3 neutral grip pull-ups and a couple of chin-ups. My aunt and grandmother were pretty impressed. [img]/images/graemlins/laugh.gif[/img]

I don't think I've ever done neutral grip before...this is the first time I had parallel bars to hang from. Nice pull on my lats.

I'm heading to the gym in a bit for my BW circuit. [img]/images/graemlins/laugh.gif[/img]


Oh yeah, did some testing of my ankle and jogged for a bit. Don't think my ankle is ready for intervals or long runs...a bit of a crunch and a somewhat stiff foot. OR...am I supposed to work it out a bit?

And...as I was getting up from the dinner table, my foot was stuck under the table leg so I pulled my ankle a bit...could've hampered the running test.

[cappuccino]

Turkey Day BW circuit

no more dust on this log [img]/images/graemlins/laugh.gif[/img]

workout 3

3 rounds with no rest of:

reverse lunge x 12
legs up cross crunch x 30
diagonal lunge x 12
push-up with only 1 foot down x 15
1-leg ball curl

wowee, fun at the house. Dusted off my swiss ball and did this one in my living room. Skipped the chins since I took care of those earlier today (and I have no chin bar at home).

my heart is still pounding.

Lunges ok on my ankle since the bend is forward.

[cappuccino]

Fri Nov 25th

"Cindy"
as many rounds as possible in 20 mins of:

5 pull-ups (assisted)
10 push-ups
15 squats

11 rounds. Last 10 pull-ups I upped the assist to 9 (rest done on 8, although a few in the beginning were 6-7). Last 12 push-ups were on knees.

splits were as follows (includes rests at beginning as I was getting tired): 1:11,1:27,1:33,1:43,1:44,2:03, 2:32,2:29,2:23,2:10,1:27. Total time 20:47

apparently started my rests after round 5 [img]/images/graemlins/laugh.gif[/img] . The last set was faster since I only had 45secs or so left, so I did knee push-ups and the easier assisted pull-ups.

I felt like I should have at least used the barbell for the squats, but didn't. The squats were a rest compared to the other exercises. Oh well, give me fresh legs for bike ride tomorrow.

Weird to have finished all my TT workouts by thurs. guess that happens when I leave all the cardio/intervals to the end of the week.

I got my "women's strength training anatomy" by Delavier today. [img]/images/graemlins/smile.gif[/img] Ordered it a while back...also got the revised original version, but it won't ship until a week or so.

[Kaiser]

You felt like you should have used the BB??? You do know that the squats are 'air squats' (aka bodyweight squats) as Rxed on Crossfit, right? So you were OK there. Don't add any more pain when they don't call for it!!

You are right, the squats are a rest in this benchmark WOD. I started to slow down in the pushups myself - usually my strong suit.

11 rounds.... damn, I better not look back. [img]/images/graemlins/smile.gif[/img] I was cranking through my first 11, then really slowed down in the last 9 mins.

PS: Delavier has a 'women's' version? I love my Strength Training Anatomy - I refer to it quite a lot because its the easiest source of information (pictures - how much easier can it get?) [img]/images/graemlins/laugh.gif[/img]

[cappuccino]

Yeah, I felt like I should use the BB, since there wasn't much to 15 BW squats, especially after the killing my pull=ups and push-ups were giving. [img]/images/graemlins/laugh.gif[/img]

So how many rounds did you do? When I realized the first one only took a little over a minute, I realized how long that 20 mins was going to be. [img]/images/graemlins/tongue.gif[/img] So I allowed some breathers between rounds.

Yep, there's a women's version...looking at it now. Pics are great. Curious to see what's diff in the men's one. I have a feeling there isn't as much info on hip abductors.

[Buk]

Awesome work on "Cindy!" You are right behind me, and I have done her a few times. The push-ups are my limiting factor at this point, but think I made a breakthrough last time. The squats keep it aerobic for me. I am at muscular failure on the pull-ups and push-ups throughout this one, but knocking out 15 squats every minute or two keeps the heart rate up. I imagine that at 20 rounds, the squats would start to become taxing. For me, I think my score would be very similar weither I did the squats or not; I would still have to let my arms rest just as much. So I think they serve 2 purposes, might as well get some extra work in while we are resting our arms, and keep the heart rate up for the entire 20 minutes.

Be proud, that is an impressive amount of work in 20 minutes!

[cappuccino]

Thanks Buk, and interesting perspective on the squats. I guess it's more of a rest, and yes, if I were doing 20 sets, it would be a little more challenging. I realized though that I did 100 (ok 98) full push-ups with this. Funny how the mini-sets made it bearable.

Sunday Nov 27th
Outdoor interval day!

First time running on ye old ankle, and it held up nicely.

I think I have only a range of motion problem with it. The pounding doesn't hurt, but it seems like I run a bit flat-footed.

5 min warm-up jog
5 2min intervals
5 2min rests
walk back home the long way

it was a muggy (as muggy as 71 degrees can be) fall day, so it was nice to get outside and enjoy the warm weather.

great to be on my feet again. Will try another run this week. [img]/images/graemlins/smile.gif[/img]

[Blackjack]

71 degrees three days after Thankgiving...I'm jealous. It's warm today up here, low 50's, but raining. Our 70-degree days are long gone. Good luck with the ankle.

Ted