I have finished Reading Ross Enamait’s Infinite Intensity and I thoroughly enjoyed it. I am starting a new cycle incorporating many of his principles.
Morning
Bike to work ~9 miles
Evening
Bike home ~9 miles
First Workout was Ross’ Magic 50, which I’ve already done before. Here it is:
- 5 dumbbell snatches per arm
- 5 dumbbell swings per arm
- 10 burpees
- rest 60 seconds and repeat.
Work completed in a total of 23:00. The version I had done in the past was completed in about the same time (except the last time I did pullups as well). Not bad I suppose for my first time back to this kind of work.
I didn’t do any post workout stuff as I was pretty beat from biking + initiating a new cycle of work.
As with all web journals/blogs/crud these things get out of date and not updated often. Although I haven’t been updating the digital form of my journal, I have been keeping a somewhat detailed log of my training on paper. A lot has happened with my training since the last update.
Since the last update the following happened, all by memory and cross-referenced with my paper notes. I doubt anyone will read this except for those who have a voyeuristic interest in fitness related journeys. If anything this is more for my reference than anything.
Initially at 20080406 I had set out to do a 10 week hypergravity session to increase my maximum pullup numbers. This was prescribed by renowned climber Eric Horst. Essentially the plan went:
10 weeks
Weeks 1-4 10 lbs
Weeks 5-8 20 lbs
Weeks 9-10 30 lbs
The set/rep scheme was supposed to be 5 maximal sets with 3 minutes rest in between, 3 times a week. The modification I had was that since I was training well in excess of 3 times a week, I would just do one hypergravity session per time I trained. The only exception to my exception was that I would never do a hypergravity session on back to back training days. Using this logic the equivalent was 30 sessions total increasing weight at the week marks which would be 3 sessions = 1 week.
I didn’t stick with this plan very long. Results to come…
(Continued)
You could even go around the world in 30 days. I’ll cover some different areas:
Writing – No update really. Haven’t had a chance to get anything down or worthy (term used loosely) to post. For a time I was studying the Thousand Character Classic but I have since fallen off that a bit due to other interrupts.
Training – I’m sure all of my imaginary readers are wondering if I’ve fallen off a bit from training. I have done a few sessions since my last post. Beyond that I did fall off for a bit. I decided not to fight the feeling to slack for a little bit and I think it paid off. Recently I restarted training and decided to fight through the laziness. I hit some new PRs. I am now able to do 17 pulls and I re-gained my muscle up which was lost for a time. I think a good amount of rest was in order. I am also able to do what are the beginnings of a front lever. The news on the training front look good.
I hope to have some more meaningful/consistent updates and media to post. I have been getting back to skating a bit. Here’s a picture a friend of mine took. He’s got some serious camera equipment so I decided to be vain and get some snaps of me skating.
It’s been a little while since I provided a training update. I got back from an art show. I found out I wasn’t supposed to take pictures in it after I was done taking about a million of them. The people managing the gallery didn’t say anything. I suppose it’s all part of my being a philistine.
I pulled into my training area and did a quick session that turned out longer than I had originally planned on.
I started doing some pulls and decided I’d see how many I could do in 20 minutes. The result: 108. Mainly singles, but they were all overhand, thumb over, strict pull ups. Afterwards I wanted to break my previous PR of 126 L-pulls. I did another round of 20 minutes seeing how close I could get to 200. I did another 67 (after about 25, I started varying my grip). This put me close enough to 200 that I decided to see how fast I could do 25 more. I did the last set of 31 in 7:32. I decided to stop there at 206, since I’m 26 years of age. 206 pulls in 47 minutes is not stellar, but I’m excited.
Friday, February 29, 2008
It’s been awhile since I’ve written anything. I was searching for some inspiration or writing prompts when I ran into the following on writer’s digest:
Write a 26-word story where every word begins with a different letter of the alphabet.
This little excursion proved harder than I expected. It was fun though. This is a once in every four years type story.
26 Across
“Xyster?!”
“Yep.”
“Crosswords just suck!”
Karen tapped her pen awhile.
“Nine letters. Battleship.”
“USS Nimitz.”
“I Don’t know how every … Quick! Mammal. Five. Grevy.”
“Zebra.”
“What??!!”
Wednesday, February 27, 2008
Today was just some specific training. Did some jump roping, pulls, and skating in the morning. Maybe only about 40 or so pulls in various sets and manners.
Tonight was a repeat of the morning just with pulls and some dips. About 40-50 reps in all sorts and manners. Still taking it easy on the ring dips as to prevent any shoulder issues.
Tuesday, February 26, 2008
Today’s session was simple but brutal at the same time.
WARMUP
Jump rope for the duration of the Murder By Death song “Those Who Stayed”
MAIN COURSE
Crossfit “Angie”
100 pull ups
100 push ups
100 sit ups
100 squats
For time.
Splits: 17:13,23:10,30:36, 34:56
WARM DOWN
none.
Monday, February 25, 2008
It’s been 11 days since my last session. For all zero readers out there I’m sure you missed the training updates.
During the 11 days off I have been doing some jump roping in the morning and have taken to completing a lot of push ups throughout the day.
Here are some dates and total push up volumes:
20080211 – 73
20080214 – 40
20080219 – 56
20080220 – 201
20080221 – 300
20080222 – 531
20080225 – 287
I have also been doing standard pull ups and also focusing a lot on getting back into ring dips–nothing I’d classify as a “workout”. I have been taking the ring dips very easily. It’ll still be a little while before getting it into a real workout.
Today’s session:
WARM UP
3:00 Jump rope
10 x Overhead Squat with a broomstick
MAIN COURSE
7 x Pull ups
7 x 50 lb dumbbell snatch per arm
7 x Burpees
5 rounds for time. 16:49
WARM DOWN
none.
This workout was similar to the Magic 50 with less repetitions. I was looking to break 20 minutes on my return workout and was able to get that done. As with all of the magic 50-esque workouts it was harder than I expected.
I got my hands on a digital camera. I’ll try to incorporate images.
Wednesday, February 13, 2008
After a series of events, today’s workout served mainly as a relief from a lot of things.
WARM UP
5:00 jump rope.
Joint warm up.
MAIN COURSE
The custom workout was:
2 x 75 lb. Sandbag shoulders.
4 x overhead presses (50 lbs per hand)
6 x pull ups
As many rounds as possible in 20:00.
result: 11 rounds + 2 sandbag shoulders + 4 OH presses.
Mentally it was intense, but I didn’t really follow through. I should have done more than a measly 11 rounds.
WARM DOWN
3:00 Jump rope.
I have been throwing in a good 5-10 minutes of jump roping every morning to get the blood flowing.
Monday, February 11, 2008
WARM UP
Joint warm up
5:00 Jump rope
MAIN COURSE
Burpees, Pull ups, One arm dumbbell snatches 50 lbs.
rep scheme 40, 30, 20, 10. Snatches are done per arm (e.g. 40 is 20 per arm).
For time.
Result: 54:31:40
Today’s session was made on the fly with specificity in mind. I figured it’d focus on pulls and burpees. I figured I’d throw some one arm snatches to maintain fatigue. It was a good thing I didn’t give more thought to the workout or I wouldn’t have gone through with it.
After the first round I was pooped. I even sat down and was ready to stop. I stopped the time. I sat for about a minute and came to the realization that I couldn’t quit. This workout was very tough for me. I haven’t maintained that level of intensity or anaerobic work for such a long period of time. I’m sure I was going aerobic (biologically speaking) but the movements were explosive movements that really can’t be done like an long slow jog. I’m glad I didn’t quit.
WARM DOWN
3:00 Jump rope.
This was definitely one of the more killer ones that I have done.
