Hey, I remember this place...

Pylon · 08-09-2009, 10:49 PM

So I find myself strangely drawn to Crossfit again. I think it's the desire to do a lot of different things, but not have to figure them out for myself. So....

“Tabata Something Else”

My first WOD. Reps are from memory, since I didn't write them down. (But I just finished, so the memory is fresh)

Chair dips (didn't have a place to do pullups): 8-8-7-5-5-5-5-5 = 48
Pushups: 6-4-3-2-2-2-2-2 = 23 (OK, bad idea to put the dips first. Was tuckered out from jump on these. Ended up on my knees. And by ended, I mean everything after the first few reps.)
Crunches: 11-11-10-9-7-7-7-7 = 69
Squats: 11-11-11-11-9-9-9-11 = 82

Total: 222, though not all reps I'm particularly proud of.....

I normally work out in the morning, but wanted to get a jump on the week.

Burner02 · 08-10-2009, 03:26 AM

way to go!
BTW: congrats on remembering the workout! That's awesome for someone of such...WISENED years that you have accumulated.....

I crack myself up....

**Gazhole** · 08-10-2009, 04:12 AM

Wow, great stuff, man! This looks lose-yo-lunch brutal!

How did you set up that workout? 20seconds/10seconds or as many reps in a total time or what? It looks like something i would want to give a try. And by try, i mean fall over in a sweaty breathless heap.

Pylon · 08-10-2009, 05:33 AM

Quote:

Originally Posted by Burner02

way to go!
BTW: congrats on remembering the workout! That's awesome for someone of such...WISENED years that you have accumulated.....

I crack myself up....

Yeah...let me remind you that you are two years older than me, Mikey...

Pylon · 08-10-2009, 05:35 AM

Quote:

Originally Posted by Gazhole

Wow, great stuff, man! This looks lose-yo-lunch brutal!

How did you set up that workout? 20seconds/10seconds or as many reps in a total time or what? It looks like something i would want to give a try. And by try, i mean fall over in a sweaty breathless heap.

"32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises."

I subbed in the dips for pullups. Not my best move of the day.

Also, if you are doing Tabata work, you'll like this link.

Online Tabata Clock - Workout Timer

Programmable Tabata clock, complete with audio cues. Very handy.

**Gazhole** · 08-10-2009, 05:46 AM

Nice! Thanks for that, bookmarking now

Looks ridiculously brutal. I've done tabata kettlebells before and it isn't fun, haha.

Burner02 · 08-10-2009, 06:35 AM

Quote:

Originally Posted by Pylon

Yeah...let me remind you that you are two years older than me, Mikey...

really? However...I've still got the maturity of a 22 year old...so that has to account for something...

Pylon · 08-10-2009, 07:41 AM

Today's WOD -

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

My times:

5:57
6:29
8:13
8:08

The hip flared up again, and it was predictably right around 3/4 of a mile. I walked the last two rounds. (Better than stopping, I guess.)

I do find it a little amusing, though, that my walking rounds weren't terribly slower than the "running" ones....

Burner02 · 08-10-2009, 09:32 AM

GJ, bud!
Just keep at it. I ran a little last week...my feet hurt...just keep ati it and hopefully the pain will dissapate.

yellowmoomba · 08-10-2009, 10:07 AM

Good stuff

Double D · 08-10-2009, 10:48 AM

Quote:

Originally Posted by Pylon

Today's WOD -

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

My times:

5:57
6:29
8:13
8:08

The hip flared up again, and it was predictably right around 3/4 of a mile. I walked the last two rounds. (Better than stopping, I guess.)

I do find it a little amusing, though, that my walking rounds weren't terribly slower than the "running" ones....

I'm loving it buddy!

katt · 08-10-2009, 01:56 PM

Ok Py I sent you a FB friend request... I think I sent it to the right person.. anyway

Pylon · 08-10-2009, 02:24 PM

Quote:

Originally Posted by katt

Ok Py I sent you a FB friend request... I think I sent it to the right person.. anyway

Hmm...haven't received it. Here's my profile....

Log In | Facebook

Pylon · 08-10-2009, 03:05 PM

Hey, now I have it! Hooray!

Archangel · 08-10-2009, 06:40 PM

Facebook??? Anyone addicted to that darn Mafia Wars???

Archangel · 08-10-2009, 06:41 PM

You did better than I would Pylon, I HATE running!!!

Pylon · 08-10-2009, 07:40 PM

Quote:

Originally Posted by Archangel

Facebook??? Anyone addicted to that darn Mafia Wars???

Haven't played it. Send me an invite and I'll join up.

facebook.com/dtlay

Double D · 08-10-2009, 10:08 PM

I was addicted to Mobsters on Myspace, but I havent played it in a long time!

Pylon · 08-11-2009, 06:38 AM

Rest day. I opted to take it, since I've got a little bit of a sore throat and a lot of work to do.

**Gazhole** · 08-11-2009, 09:09 AM

Good call - have to take a break sometimes. I hate when i concede to being mortal :P

Pylon · 08-11-2009, 10:53 AM

Quote:

Originally Posted by Gazhole

Good call - have to take a break sometimes. I hate when i concede to being mortal :P

Don't let it get to you. We still think you're super, man.

Pylon · 08-11-2009, 11:00 AM

So I'm thinking about goals and how to break down where I want to be. I've lost some gains (or gained some losses, I suppose) from previous work, and want to get back to where I was when I went off track.

I'm currently at 270. Topped out at 350, so that's not too bad, but I got down to 240 at one point.

So the first target will be 240. A 30 lb boulder to push up the hill.

From there, I think 2 more boulders, each 20 lbs, would be good targets. The rocks get lighter, but I expect the hill will be more steep, and the going slower. But the visual should be helpful in getting there.

Just trying to get these thoughts recorded so I don't forget them. And to help hold me accountable for them. Feel free to pile on.

Double D · 08-11-2009, 11:27 AM

Quote:

Originally Posted by Pylon

Rest day. I opted to take it, since I've got a little bit of a sore throat and a lot of work to do.

Normally on rest days I do alot of core work. Its always an option. Only thing is when I do a bunch of core work, then they put a heavy OH press or a heavy squat the next day always screws me. Hey check out this site: CrossFit Football. Its very interesting. You get to train for strength and you still get a WOD in as well.

Archangel · 08-11-2009, 04:43 PM

Excellent goals Pylon, Best Wishes!!! This week is bad for me, and your out of town next right? When you get back in, let me know!!! I work till 2;15, I work out at the St Peters Rec Plex, Gold's gym just started jackin the cost up, and the equipment started going downhill, plus ALL the darn "socializing" goin on!!!

JerseyDevil · 08-11-2009, 07:33 PM

Quote:

Originally Posted by Pylon

So I'm thinking about goals and how to break down where I want to be. I've lost some gains (or gained some losses, I suppose) from previous work, and want to get back to where I was when I went off track.

I'm currently at 270. Topped out at 350, so that's not too bad, but I got down to 240 at one point.

So the first target will be 240. A 30 lb boulder to push up the hill.

From there, I think 2 more boulders, each 20 lbs, would be good targets. The rocks get lighter, but I expect the hill will be more steep, and the going slower. But the visual should be helpful in getting there.

Just trying to get these thoughts recorded so I don't forget them. And to help hold me accountable for them. Feel free to pile on.

Good job Buddy!

I love the variety of Crossfit, and tried it, but it was way too demanding for my 53 yr old ass. Just out of the blue, run a 10k, or do Olympic lifts, for example? You need to build up to that... just my opinion.

yellowmoomba · 08-11-2009, 07:37 PM

Quote:

Originally Posted by Malley

Normally on rest days I do alot of core work. Its always an option. Only thing is when I do a bunch of core work, then they put a heavy OH press or a heavy squat the next day always screws me. Hey check out this site: CrossFit Football. Its very interesting. You get to train for strength and you still get a WOD in as well.

Crossfit Football has some good stuff

Pylon · 08-11-2009, 10:36 PM

Quote:

Originally Posted by Malley

Normally on rest days I do alot of core work. Its always an option. Only thing is when I do a bunch of core work, then they put a heavy OH press or a heavy squat the next day always screws me. Hey check out this site: CrossFit Football. Its very interesting. You get to train for strength and you still get a WOD in as well.

Thanks for the link. It looks interesting. I'll dig into it more later...

Pylon · 08-11-2009, 10:38 PM

Quote:

Originally Posted by Archangel

Excellent goals Pylon, Best Wishes!!! This week is bad for me, and your out of town next right? When you get back in, let me know!!! I work till 2;15, I work out at the St Peters Rec Plex, Gold's gym just started jackin the cost up, and the equipment started going downhill, plus ALL the darn "socializing" goin on!!!

Yeah, we'll push back to the week after next. Maybe I can slip out early one day.

I was at Club Fitness in St.C, but moved back to the Y off Dorset.

Pylon · 08-11-2009, 10:40 PM

Quote:

Originally Posted by JerseyDevil

Good job Buddy!

I love the variety of Crossfit, and tried it, but it was way too demanding for my 53 yr old ass. Just out of the blue, run a 10k, or do Olympic lifts, for example? You need to build up to that... just my opinion.

Well, I figured I'll do what I can on it from day to day. I like the way Brand X posts the WOD. They scale it for three or four levels. Depending on the work and how you feel, you might be a big dog or just a puppy that day. Scale as needed.

Pylon · 08-12-2009, 01:01 PM

Today's WOD -
Wednesday 090812
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

Scaled weights and reps for Linda, our first date.

Went with BW x .75 for DL, .5 for bench, .25 for cleans (they are new for me). In round 2, cut the DL weight back to .5 bw (back started to tighten).

So weights were:
Rnd 1 - 205/135/70 x 10
Rnd 2 - (205 x 3, 135 x 5)/135/70 x 8
Rnd 3 - 135/135/70 x 6
Rnd 4 - 135/135/70 x 4
Rnd 5 - 135/135/70 x 3
Rnd 6 - 135/135/70 x 2
Rnd 7 - 135/135/70 x 1

Total time: 16:40

Bench has always been a weak spot for me, and I really struggled with them. Feel like I should have left more on the bar for deads. Will know better next time.

08-09-2009, 10:49 PM	#151
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	So I find myself strangely drawn to Crossfit again. I think it's the desire to do a lot of different things, but not have to figure them out for myself. So.... “Tabata Something Else” My first WOD. Reps are from memory, since I didn't write them down. (But I just finished, so the memory is fresh) Chair dips (didn't have a place to do pullups): 8-8-7-5-5-5-5-5 = 48 Pushups: 6-4-3-2-2-2-2-2 = 23 (OK, bad idea to put the dips first. Was tuckered out from jump on these. Ended up on my knees. And by ended, I mean everything after the first few reps.) Crunches: 11-11-10-9-7-7-7-7 = 69 Squats: 11-11-11-11-9-9-9-11 = 82 Total: 222, though not all reps I'm particularly proud of..... I normally work out in the morning, but wanted to get a jump on the week. "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

08-10-2009, 03:26 AM	#152
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,646	way to go! BTW: congrats on remembering the workout! That's awesome for someone of such...WISENED years that you have accumulated..... I crack myself up.... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

08-10-2009, 04:12 AM	#153
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,002 Photos: 19	Wow, great stuff, man! This looks lose-yo-lunch brutal! How did you set up that workout? 20seconds/10seconds or as many reps in a total time or what? It looks like something i would want to give a try. And by try, i mean fall over in a sweaty breathless heap. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

08-10-2009, 05:46 AM	#156
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,002 Photos: 19	Nice! Thanks for that, bookmarking now Looks ridiculously brutal. I've done tabata kettlebells before and it isn't fun, haha. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

08-10-2009, 07:41 AM	#158
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Today's WOD - Four rounds, each for time of: 800 meter run Rest as needed between efforts. My times: 5:57 6:29 8:13 8:08 The hip flared up again, and it was predictably right around 3/4 of a mile. I walked the last two rounds. (Better than stopping, I guess.) I do find it a little amusing, though, that my walking rounds weren't terribly slower than the "running" ones.... "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

08-10-2009, 09:32 AM	#159
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,646	GJ, bud! Just keep at it. I ran a little last week...my feet hurt...just keep ati it and hopefully the pain will dissapate. Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

08-10-2009, 10:07 AM	#160
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Good stuff http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

08-10-2009, 01:56 PM	#162
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Ok Py I sent you a FB friend request... I think I sent it to the right person.. anyway

08-10-2009, 03:05 PM	#164
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Hey, now I have it! Hooray! "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

08-10-2009, 06:40 PM	#165
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Facebook??? Anyone addicted to that darn Mafia Wars??? "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-10-2009, 06:41 PM	#166
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	You did better than I would Pylon, I HATE running!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-10-2009, 10:08 PM	#168
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I was addicted to Mobsters on Myspace, but I havent played it in a long time!

08-11-2009, 06:38 AM	#169
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Rest day. I opted to take it, since I've got a little bit of a sore throat and a lot of work to do. "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

08-11-2009, 09:09 AM	#170
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,002 Photos: 19	Good call - have to take a break sometimes. I hate when i concede to being mortal :P http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

08-11-2009, 11:00 AM	#172
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	So I'm thinking about goals and how to break down where I want to be. I've lost some gains (or gained some losses, I suppose) from previous work, and want to get back to where I was when I went off track. I'm currently at 270. Topped out at 350, so that's not too bad, but I got down to 240 at one point. So the first target will be 240. A 30 lb boulder to push up the hill. From there, I think 2 more boulders, each 20 lbs, would be good targets. The rocks get lighter, but I expect the hill will be more steep, and the going slower. But the visual should be helpful in getting there. Just trying to get these thoughts recorded so I don't forget them. And to help hold me accountable for them. Feel free to pile on. "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

08-11-2009, 04:43 PM	#174
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Excellent goals Pylon, Best Wishes!!! This week is bad for me, and your out of town next right? When you get back in, let me know!!! I work till 2;15, I work out at the St Peters Rec Plex, Gold's gym just started jackin the cost up, and the equipment started going downhill, plus ALL the darn "socializing" goin on!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-12-2009, 01:01 PM	#180
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Today's WOD - Wednesday 090812 “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Scaled weights and reps for Linda, our first date. Went with BW x .75 for DL, .5 for bench, .25 for cleans (they are new for me). In round 2, cut the DL weight back to .5 bw (back started to tighten). So weights were: Rnd 1 - 205/135/70 x 10 Rnd 2 - (205 x 3, 135 x 5)/135/70 x 8 Rnd 3 - 135/135/70 x 6 Rnd 4 - 135/135/70 x 4 Rnd 5 - 135/135/70 x 3 Rnd 6 - 135/135/70 x 2 Rnd 7 - 135/135/70 x 1 Total time: 16:40 Bench has always been a weak spot for me, and I really struggled with them. Feel like I should have left more on the bar for deads. Will know better next time. "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

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