Setting a new goal September 26, 2008
Posted by hardly Bar, Kettlebell, Other, Pullups, Pushups, Row, Run, Sit-ups
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First, let’s start with the good stuff: I am very, very happy with the overall results from the changes I’ve made in eating and in shifting my workouts to something more challenging. It’s been about 18 months now, and I can honestly say that it feels like I’m cheating the Grim Reaper.
There are a couple of nits, though. For instance, I’ve not yet been able to do a kipping pull-up. This is starting to drag me down because this movement gives one a big advantage in doing continuous pull-ups. On a good day, I can do 16 standard overhand pull-ups without stopping. When people figure out how to do the kipping pull-up, they see at least a 33% improvement in their continuous count. So, this would put me in the neighborhood of 21 or 22 without stopping.
This is important because when we do a series for time, say any of the ‘named’ workouts, like Helen, their are a couple of keys things that get your time. They are to always stay moving, and to reduce your rest time.
Which brings us to today’s workout….
Warmup:
- 20 ea of: Bodyweight Squats, Situps, Back Extensions, Push-ups (non stop)
Workout:
- “Selma”:
- 21-15-9 of:
- 2x Kettlebell Snatches @ 20 kg (one set on the left, one on the right = 2x)
- Pull-ups
- For time: 8:34 (which could be a LOT better if I did kipping pull-ups because I wouldn’t have to stop in the middle of each set. GRRRR)
- 21-15-9 of:
- Shoulder-presses @ 65#, alternating front/back: 55 Reps
- 6x 200M Row/200 M Run, for time
- 14:01
Workout:
- Type: Other
- Date: 09/26/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Comments
Congrats on your progress!
Once I’ve done my Ironman in November I really want to check out this crossfit thing!