SmileyEH's Log

[Reef]

[ QUOTE ]
You just start a stop watch. You have until it hits 1:00 to do 1 pullup, then until 2:00 to do 2 more, then until 3:00 3 more etc. So in the 10th minute you have to do 10 pullups in that minute.

[/ QUOTE ]

this sounds like a pushup excercise I used to do. You have X seconds to do X pushups each minute for 10 minutes. Beginners use a low X obv. So say your number is 20. Starting at time 0:00, you have to do 20 pushups before :20 then you rest until 1:00. Then you have to do another 20 pushups between 1:00 - 1:20 and rest until 2:00. etc.

[SmileyEH]

Thremp & Skunks,

I took fri-sun off 2 weeks ago and the thurs workout that week was very light so I'd give myself 4 days or so of recovery. I guess I could be overtraining, but I had a good o-lift workout today and felt good. Honestly I've tried taking longer than a weekend off in the past and I always end up going back monday or tuesday. Obviously not ideal performance wise, but it keeps me sane.

[thirddan]

"Hanging Straight Leg Raises - until I'm upside down, proper name?"

Hanging inverted pike

[SmileyEH]

[ QUOTE ]
"Hanging Straight Leg Raises - until I'm upside down, proper name?"

Hanging inverted pike

[/ QUOTE ]

Sweet thanks, although that sounds a cooler than what I can actually do. I don't have the flexibility to keep my legs totally straight all the way, maybe 3/4.

2min bike
10 dips
8 pullups
15 back extensions, incline situps

Dips - finally got access to a dip belt:
10
5x45
3x55
3x65 x 5
3x55

Front Squat:
10x45
5x135
5x185
3x210
3x230 x 5
5x135

[SmileyEH]

Rest day yesterday. Bought a new ipod and proceeded to blow a fuse in my car trying to plug it in with a broken cigarette adapter. Hour of hassles later, didnt feel like going to the gym.

500m row 1:43 @ 21spm
10dips
15 kipping pullups, back extensions, situps
5 HSPU full range forehead to floor
OHS and Power Snatches

DBell Bench
10x50
5x75
5x80 x 2
4x80 x 2

Deadlift
10x135
5x225
5x285
5x295
5x305
5x315
5x275

Cool down stretching legs for 10mins.

[SmileyEH]

Going to be a rest day today. yesterday's workout:

500m row 1:44 @ 21spm
power snatches + OHS

Clean and Split Jerk:
warmups 45lbs
warmups 135lbs
1x165 x 2
1x175 x 4
1x185 x 2

Finally got around to trying out my rings with some more space to swing. Got a muscle up on my 4th or 5th try and did a couple more later. Kind of a cool milestone in the crossfit universe.

Decided to enjoy the first beautiful day of the year so far and did some hill sprints. Total sprint time was probably ~20 seconds, with ~2 mins rest in between. Did 5 and wanted to die afterward, glutes were burning like crazy.

[J.Brown]

smiley,

i haven't spent a ton of time on the c2, but i am starting to spend alot more........my question is this,

how the hell can you have such a low spm and go that fast?
are you set at 3 or 4 on the dampner?
are you pulling super super hard?

seriously man that is quite amazing.
this must be max effort for 500m!!??

i think i am pulling to fast and not hard enough, because my spm are like 35 but i am only doing like 1:50 ish for 500m and it isn't super difficult, but i can't go much faster. does that make sense?

thanks for you input on this. J.

[SmileyEH]

J,

The thing with the C2 is that every stroke you slow the flywheel down a little bit before speeding it up. So you are the most effecient the lower your stroke rate. Obviously you'll be doing more work at a higher rate, but it's a case of diminishing returns. Anything about 30spm is going to be way too fast for anything but max effort sprints, and could be counterproductive. Just focus on exploding really hard each stroke and recover smoothly and slowly.

I use a 5 damper setting. My warmpus aren't max effort but I am breathing hard at the end, so probably just past anareobic threshold. Heh, I'm glad you think I'm fast - I worked out with a friend on the crew team a while ago and he was doing 500m repeats 1:35 pace at 22spm. I could stay with him for one (albeit at 28-30spm), but after that I was completely toast, while he went on to do 3 more on 2min rest at the same pace.

[J.Brown]

thanks, confirmed what the said on crossfit and what not.

i have a friend who rowed at U of Washington, those guys are animals and really strong and fit.

always someone bigger, stronger, faster....... [img]/images/graemlins/confused.gif[/img]

give us good goals i guess, thanks [img]/images/graemlins/grin.gif[/img]

J.Brown

[Fels krone]

Sorry if you mentioned this before, I only read the 1st 4 pages. How long do you rest between each set? I usually go about 1 min, not sure what is best. Just wondering.