Right off the bat I have made the observation that I have a number of really strong muscles, but a ton of really really weak muscles. I feel confident that my implementation of gymnastics into my routine is going to make a world of difference for my body and strength.
So far Day 1 was pushing hold and pushing BW movements
-This included 10 sets of 6s holds of a frog postion
- Moving through some rudimentary through to some advanced dips (korean dips) for 5 sets of 5
- Finishing with some basic HSPUs with my legs on a box at a 90 angle to my spine for 5x5
Day 2 was pulling
-Basic back lever in a tuck position for 10x 6s holds
-pullup and chinup variations, with my most difficult being the V-SIT pullup 5,5,5,3,3
Wedesday Rest
Day 3 was core work
- Basic V-SIT hold on parallel bars with legs below hips (the easiest variation) 10 x 6s
- Straddle holds on parallel bars, legs are outside arms and bent 5x 6s
-Core curl ups (Easiest variation) 5x 5 reps
So far it is looking good, and I will keep all of you posted in regards to my progress and my observations of the program.
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6 comments:
QUESTION: How "crisp" do you think a true WOD performance should be?
At the end of a WOD I always take a look back at my performance. Beyond the typical question of "Did I push myself hard enough?", I am also critical of my form (technical application) and standard (expected result) of an exercise or move. Is it realistic to believe that one can truly become proficient in every CrossFit move there is? Afterall, CrossFit has various exercises and moves from very technical disciplines such as running, rowing, gymnastics, kettle bells, Olympic lifts, and yes, even a Burpee can be very technical.
Your thoughts.....
Thanks.
Tom
Personally, I go through each workout in my head just before the wod and simultaneously as I'm working out. I believe if things seem to be going faster than you had envisioned it then you are working hard. As far as technique goes, unfortunately it tends to fall apart as fatigue sets in. I know what you taking about when you say "crispness" of a wod. If the wod's went as planned and every rep was perfect I doubt it would be challenging. Here's the thing to consider. When you feel good at a certain weight, you usually bump up which in turn adds more stress to the bout of exercise. As a result, your technique may suffer slightly. If you want to keep you technique crisp then stick to low weights, but I can assume the WOD will not be as satisfying nor will you acquire the benefits that are the result of a typical crossfit workout.
I hope this helps,
Zac
Hi Hildi,
I think you have an excellent blog. Do you have any insight about hypothyroidism and how it affects metabolism? I have hypothyroidism and I find it kind of difficult to lose weight. I'd like to get back under 200lbs so I can do the metcons faster. (Pullups and burpees really slow me down)
Fortunately, I'm back under the care of my good doctor and I'll be taking my meds and hope to make some significant progress in Xfit for 2009!
Thanks!
David Peregrino
David,
Thanks for your comments! Hypothyroidism is as pretty serious condition. Symptoms includes dry skin, cold extremities, hair loss, and of course the relative hindrance of your metabolism. For most people this is the result of a lack of thyroxin secretion, also known as T3. I'm sure your physician has already prescribed to synthetic thyroxin (synthoid) which should help clear things up.
A excellent supplement to all of those would be getting on the zone diet or eating what are known as paleo foods.
This is really quite simple. If you follow a couple of rules, your body fat will simply fall off and your xfit times will drop like a rock.
1)Forget about bread, rice, and pasta. These only spike insulin and will put a serious damper on your fat loss goals.
2)Eat more veggies! Broccoli and cabbage contain a great deal of hormones that are associated with fat-loss.
3)Eat lots of fish. Fish is loaded will healthy fats and quality proteins, and I recommend fish over beef and chicken anyday!
4)Eat more fat! This may be counterintuitive for you, as it was for me in the beginning, but it makes perfect sense. By eating more fat, like nuts/seeds/oils/avocado, you can teach your body to use fat as its primary fuel and your body will become more efficient as burning dietary and as stored body fat.
Please let me know if I can help in any way.
Zac
Thanks Hildi
I should be getting my new prescrip for synthroid soon. I had my blood test yesterday.
I started paleo/zone about a month ago ... looking forward to some good results and speeding up those metcons!
Are you going to do all your WODs with a weighted vest now, like David K? That's some serious sh*t! LOL
David
David,
The other David and I had been doing the heavy workouts with the weighted vest, but now I am branching out into gymnastics more. It makes sense that one becomes proficient with his/her bodyweight before they start lifting heavy weight.
Cheers,
Zac
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