WOD & Comments
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On site WOD format:
Dynamic warm-up
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WOD: trainer choice
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Monday 080714
Main Site:
Four rounds for time of:
Run 400 meters
50 Squats
CrossFit York:
Max rounds in 20 min. of:
KTE (knees to elbows) or lying leg raises x 15
pullups or reverse rows x 15
dips x 15
Post results in comments.
9 comments:
this is for "red." i did the burpee workout today. . .did as rx'd and finished in 18:47. you gotta love burpees!! anyone make out good on todays' workout?
Hey everyone...I'm going to do this one shortly. I planned it to help develop the muscle up...pull up & dips for sure are required, the KTE helps with the kip and rev. row is actually more like the type of pull up used since you are not trying to pull vertically through the rings when doing the MU...FYI we scoped out an awsome facility today, cross your fingers as zoning may be an issue
This was a real shoulder burner...
I did as Rx'd:
KTE (rings)x15
pullups (rings)x15
dips (rings) x15
4 rounds in 18:50
I didn't expect such a burn in my shoulders & probably could have done 1 more round if I warmed up my shoulders a little better... maybe
felt good till I saw rustys' (rings) good job. I did regular stuff:
KTE x15
pullups x15
dips x15
4 rounds in 22:30
I started something new today I set my alarm on my watch for one hour so every hour it goes off the plan is every hour I do 20 pushups one day situps the next. today was the first day and it wasnt bad... but just wanted to see what everyone thought... well look forward to hearing from you all.
Thanks, Runrun, for doing them for me!
Had a colonscopy today and, between the prep yesterday and today's effects, my workout is nonexistent....back to it tomorrow.
They removed some polyps and was not supposed to do anything "heavy" today...
We'll keep fingers crossed for the facility, Rusty.
pepper, how long is the duration (hours per day) for the pushups/ situps? I know you can do 20 pushups and or 20 situps with no problem,so the intesity level will low considering the recovery time will be close to the full hour. You may be better off with tabata's (8 rounds 20 sec. on 10 sec. off)on the hour or the continuous running clock 1 rep within the 1st min 2 reps within the second min, etc. until failure. But I could be wrong considering I'm not sure of your intented outcome...
i would assume the outcome desired is the muscular endurance of being able to do an infinite number of push-ups. which is something i'm sure we all want, however the cns can't continue to make progress without more recovery than 60 minutes at a shot. the cns i'm referring to is the central nervous system. this facility is what produce movement, it tells what muscles to stabilize contract, harder or softer. without ample recovery here you will overtrain, and progress will head in the opposite direction. fyi
the goal in muscle endurance bottom line being able to do max number of pushups and situps in a two min period. I am at work for 9 hours so it ends up being 180 pu/su a day I am allways afraid of overtraining but at the same time I need improvement in these areas thats why I am only doing 20 not too much of a strain but at the same time it is working out those muscle groups, also I have a lot to do and 20 only takes like 30 sec to bust out.
you said there isn't any "strain," so therefore your not giving your body any reason to improve. if you can handle 20 in 30 seconds and you repeat this every hour. your body is already use to this stressor. it's like trying to get darker and darker of a tan once your already at your skins' limit. sure you do maintenance to keep it, but your not giving it anything more. eventually you'll reach a point of too much. if you insist on doing this protocol of push-ups/sit-ups try this:
20 push-ups
next hour 21 push-ups
next hour 22 push-ups and so on.
then following week
25 push-ups
next hour 27 push-ups
next hour 29 push-ups and so on.
endurance in the muscle is anaerobic effort not aerobic, so strength must come first.
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