5 x 5 pull ups! Wed., March 25
by, March 25th, 2009 at 04:00 PM (7388 Views)
Went to a 60 minute spin class. Haven't been in ages; this may have been my first since January. It was a hard one with lots of hill intervals. It just kicked my butt after the kick fest in the pool yesterday.
15 minutes of stretching
Got a quick 2 miles in. Had to drop off my car for inspection and to get the brakes checked. I ran home and then ran back to pick up the car. Legs burned.
Increased weight ... prepared to be sore tomorrow!
deadlift, 110 x 2 x 10
seated narrow grip lat pulldown, 110 x 2 x 10
standing ab crunch, 80 x 2 x 10
bench press, 90 x 2 x 12
alternating hammers, 20 x 2 x 20
external rotators, 10 x 2 x 15, each arm
arm extensions, 3 x 3 x 10
back extensions w/25 lb weight, 2 x 15
long arm crunches, 2 x 25
russian twists w/med ball, 2 x 50
V ups w/med ball, 2 x 15
scissoring, 2 x 50
iron monkeys, 2 x 25
(meant to do burpees, but forgot)
2 x 15 push ups
5 x 5 pullups
I think I did a pull up for the first time in my life just a month or so ago. lol Geekity has been working on his pull ups as well. Since he hasn't posted details, I'm assuming I'm in the lead in our informal contest. Stud was doing very well on the chinning and pulling as well, but he's behind the pace with his recent back injury. Can he catch up? hehe
10 minutes of stretching
Checked the Cross Fit site last night for the first time in awhile to check out the WODs. Saw that the "Kipping" pull up is Cross Fit's pull up of choice.
Here's a video:
[ame="http://www.youtube.com/watch?v=tAZaHzd6qAY"]YouTube - CrossFit - Kipping Pull-Ups[/ame]
Looks rather hazardous on the joints?
Cross Fit says that it's mean to generate explosive power and is more akin to a plyometric than the conventional pull up where you "numb" your lower body. The theory is that it uses more muscle groups with greater intensity. By increasing an individual's max power output, you have increases in absolute strength, speed, endurance and stamina rather than simply strength gains.
1. Jazz mentioned yesterday that it's OK to complement strength training with core work if you don't exhaust yourself with too many reps. Is this right? How many reps is too many? Don't we need core endurance as well as core strength? Chris?
2. Hulk recommended 4 weeks of progressive training and 1 week of rest. By "progressive" he said he meant changing up the weight or intensity. Aren't I pretty much already doing that with increasing weight and doing different exercises? Or is something else meant by "progressive" training? And how is that more beneficial than conventional lifting?
3. Aside from lunges (still taking a break from these) and squats, what other exercises/weights are good for improving hip strength?
4. In the never ending B70 debate, Jim -- author of the newest urban myth -- finally conceded last night that the suit helps certain body types more than others. He also opined, however, that if I gave up weights and still used the B70, my 50 times might be slower but my 100 times likely would be the same. Don't agree! I think the weights help my 100s as well.