Re: Rox's Return - CrossFit

[K-Court]

Nice handstands, Greg. 60 secs is awesome.

[Mahler]

Greg,
I love reading your log. Half the time I have no idea what you are doing, but you do it so damned well that it doesn't matter. The pullups still blow me away.

[hard_rox]

Friday May 5

Tabata Something Else: 20 seconds of work followed by ten seconds of rest. Complete each exercise before moving to next. No rest between exercises.
8 intervals = pull-ups
8 intervals = push-ups
8 intervals = sit-ups
8 intervals = squats

Pull-ups; 15,10,6,7,5,5,4,5 = 57 (+6 reps from 1/27/06)
push-ups: 26,21,20,15,12,11,11,10 = 126 (+4 from 1/27)
Situps: 15,15,15,15,12,10,12,10 =104 (+8 from 1/27)
Squats: 18,16,16,15,15,15,14,14 = 123 (+13 from 1/27)

Total = 410 reps

Went back thru my log to get some fresh ideas for GPP and came across the Tabata workout. Great workout!! Felt a bit dizzy toward the end of the squats but recovered quickly. Very happy with the increases since January. Finally broke the 400 mark, which puts me a bit closer to Kuri's record.

[BamaDave]

Amazing stuff as always!! Your Tabata Something Else results boggle my mind.

[Buk]

Amazing indeed. 410 is an awesome score, and your improvements were split across all 4 exercises. It's working! I can't ever imagine being able to do more Tabata push-ups than squats. My push-ups just don't go very fast.

[kuri]

Excellent.... excellent.... amazingly consistant on those squats! All that squat & DL work is paying off.

Interesting that the upper body exercises have such big numbers at first but always has such a larger drop off.

Leads me to wonder if we should make the squats a bit more challenging.

[hard_rox]

Originally Posted by kuri

Leads me to wonder if we should make the squats a bit more challenging.

What do you mean by "we"?

[hard_rox]

Sat-Sun May 6-7
Break

Mon May 8

Mini-Murph:
Run 1 mile
5 rounds of
-10 pull-ups
-20 push-ups
-30 squats

Once again I woke up with no plan and little motivation. I'm going to take it light for few days until I get a check-up. For whatever reason I decided to work on the "Murph" routine today, even without viewing Bill's log from yesterday. Ran the mile in 8:27 min., but forgot to keep the stopwatch running so I have no final time to work off of. The run felt OK considering I haven't run that far since November, but it was a full 40 seconds slower.

These "no plan" mornings are gonna kill me.

[Chris Correia]

Originally Posted by Mahler

Greg,
I love reading your log. Half the time I have no idea what you are doing, but you do it so damned well that it doesn't matter. The pullups still blow me away.

LOL. Greg, I usually DO have an idea of what you're doing, but who in heck can figure out how it looks when "routinized" over the course of a week or two?

Your progress and accomplishment continues to be inspiring, young man. But get yourself checked out, why don't you?

[Deserve]

Originally Posted by Mahler

Greg,
I love reading your log. Half the time I have no idea what you are doing, but you do it so damned well that it doesn't matter. The pullups still blow me away.

John, I think you summed it up best. I read it religiously yet I have no idea what is going in on.

[Mahler]

Greg,
Best of luck on the check-up. You continue to amaze all of us.

[Buk]

I know exactly what he is doing, and it amazes the crap outta me.

I don't think it is the "no plan" that is going to kill you as much as the little motivation. Attacking an unplanned workout with maximum intensity can be as good as a planned one. Go to the doctor to find out that you are OK, or what you need to do to get that way, and the drive will be back.

[hard_rox]

Come'n guys, it's simple. I lift heavy shit 3x in 8 days, then fill in the rest with screwy combinations of pull-ups, push-ups, BW squats, running, stones, logs, parallelettes, etc. It's really quite straight forward.

[hard_rox]

To educate a few folks on my parallelette training, here are a few exercise photos. Check out http://www.american-gymnast.com/home/ for further descriptions.

L-sit
lsit.jfif.jpg

V-sit
vsit.jfif.jpg

Tuck planche
tuckplanche.jfif.jpg

Modified straddle planche
tucktostraddle.jfif.jpg

[hard_rox]

Straddle press to handstand
strpress1_nowall.jfif.jpg strpress2_nowall.jfif.jpg strpress3_nowall.jfif.jpg

Handstand with wall
pkpress3_wall.jfif.jpg

[hard_rox]

Tuesday May 9

L-sit: 3x15 sec
V-sit: 3x10 sec
Mod. straddle planche: 3x10
Tuck Planche: 4x15 sec
Straddle Press to Handstand: 2x5
Handstand: 2x60 sec

Hanging Scap. Retraction: 2x40 sec

[hard_rox]

Wednesday May 10

3/4 "Mary"
Complete as many rounds in 15 min. (normally 20 min.) as you can of:
5 Handstand Push-ups
10 One legged squats (total), alternating each side
15 Pull-ups

Completed: 8 rounds in 15:07

The HSPU were too easy and barely gave me enough time to recover from the pull-ups and squats. The pistol squats got a little wobbly the last two sets. Pull-ups were a bear. I tried to keep them to just two sub-sets of 8 and 7, but the last 3 rounds required a couple "2's" to finish. I woke up at 2 AM hungry and had some to eat. Had I eaten more before working out (besides PWO shake) I probably would have had more "umph" today.

[Deserve]

Grag just go ahead and let the secret out. You're training for the senior olympics in 20 years. Come on......you can tell us.