Archive for the parallettes Category

Running/HSPU progression

Posted in parallettes, running with tags , on September 1, 2009 by coughingsparks

I have to build on running slowly because I’m so bad at it. Today, I ran a mile and a half, really slowly, like 13:00 or so. I would have gone longer (my goal was three), but my knee really started to hurt (I was on a treadmill too) so I had to stop early. I then went home and did three sets of 10 HSPU progression on the ground, with parallettes. This means that I am going to go up a step, so I am making a teensy bit of progress.

Advertisements

Rest Day (forgot to post before midnight, oops)

Posted in double unders, parallettes, pull-ups, rest day with tags , , , on July 11, 2009 by coughingsparks

Today, I practiced skills. I went to GNC and bought some fish oil, which I need to take. Then I went and got a speed rope and went to the 2-mile fitness trail, walked it, practiced double unders and practiced my swing in preparation for the kip, which is the next thing I need to learn. The only problem is that the bars on the fitness trail spin. They were put there in the 1980s, so have aged a bit. I am pretty close to getting four dead hangs. Hopefully by the end of the week I will. Then I came home (starving), had a snack (mmm…cantaloupe), and practiced handstand push-up progressions on the paralettes. Boz and Todd are right. The progression drills are hard, even with my feet on the ground, but I feel that this is good practice for the eventual full ROM HSPU on the parallettes, which is my ultimate goal (thanks, Clea, too).

I’d really like to get my mom into Crossfit. She just moved to Cambridge, Mass, about two feet away from Crossfit Boston and Again Faster. She’s 58 years old and has been biking and rowing daily x40-60 minutes for, well, ever. She sees her contemporaries and her own mom getting weaker as they get older and knows that she needs to incorporate some sort of weight-training program into her fitness to avoid that herself. She’s also seen how Crossfit has changed my life.

But she’s scared. She’s never weight trained ever. She, like me, likes being good at stuff, which is perfect for Crossfit, but makes it difficult to try new things. Also, she knows that Crossfitters are fitness freaks that can do crazy stuff, and like to work out until they puke, which is not for everyone. She also is afraid of getting hurt. Luckily, Crossfit Boston has a free fitness assessment/introduction class thingy. I’m going to Cambridge next weekend and would really really like to go with her to that, so there’s a friendly face when she tries it for the first time. I can tell she’s right at the cusp of saying “no,” so I have to come up with some really good stuff to send her over e-mail and convince her it’s worth doing.

New Overhead Squat PR/Metcon

Posted in handstand, L-sits, overhead squats, parallettes, pull-ups, Travel 30 with tags , , , , , on June 26, 2009 by coughingsparks

My new overhead squat PR is 75 pounds. I started with 2k on the rower, making 8:48 with the damper at 5. Because this is my warm-up, I don’t kill myself on this, but I do like to make it below 9:00, and I think I pretty much always do. I then did my typical muscle warm-up. Then I decided to switch up my typical overhead squat. I warmed up with five reps with just the bar, like always, then did 5-5-3-3-3-2-2 with 65-65-70-70-70-75-75. My form suffered a little on the last set, so I will stick with 75 for a bit. I also did two dead-hang pull-ups in a row, which is also a new PR.

I was trying to decide what to do today for metcon. I need to do more of it, but a lot of them are difficult for me because 1.) I am not good at pull-ups and 2.) because a lot of them involve circuit work with equipment that tends to be in use while I am at the gym. That being said, I found this travel WODs website that is mostly body weight stuff, with some jump rope thrown in. I decided to do Day 30 today, which was 3-5 rounds for time of:

-100 single-unders
-50 air squats

I did three rounds in 10:03. Then I drilled handstands. Then I came home and drilled handstands on the parallettes. I can get up without help now, but I was pretty tired from all the handstands I did yesterday, plus it was thundering outside, so I kept it short. I came inside, did a 10-second L-sit, then took a shower and then carefully razored off all my calluses.

Now: lunch.

New Deadlift PR/Arts and Crafts II

Posted in dead lifts, double unders, handstand, L-sits, overhead squats, parallettes, pull-ups, zoning with tags , , , , , , on June 25, 2009 by coughingsparks

I started the day with 10 minutes on the elliptical, just to work on a good sweat, and then did my muscle warm up of 15-15-15 push-ups, sit-ups, and air squats x2. Then overhead squats five sets of five 45-65-65-65-65-65. I don’t really count the first set. Superset in pull-ups. On the first one, I kept my chin over the bar for a good 10 seconds. I’m going to have to try two tomorrow, I think. Then on to dead lifts.

I discovered that the mixed grip is extremely helpful, in contrast with the double-overhand grip that I was using. I started with 95 as a warm-up, five reps. Then 125 for five reps. Then 135 for five reps. I hadn’t done dead lifts in a while, but 135 was feeling too easy. So I went for 155, five reps, although the last one was fugly, but at this weight, I could see my body weight on the horizon, and knew I would be able to do it, even if I just did it one time. So I put two more fives on, for 165 and dead lifted it twice. For the finale, I put on 10s and took off the fives and dead lifted 175 pounds x1. My body weight was 176.6 this morning, so I consider that a win.

Speaking of which, I have lost three pounds on the Zone so far and have been on it for approximately one week. I do find that I’m hungry and have had to add a bit more fat than the allotted amount for my size and activity level, just as everyone warned me might happen. But my performance improvement cannot be denied. I could not be happier with my results.

Anyway, Arts and Crafts time again! My husband went to Home Depot and bought some two-inch PVC, assuring me that 1 1/2 inch would be too flimsy for parallettes. We sat on the lawn together and he used the Sawzall and I used the pipe dope, and we made these very lovely parallettes:

Parallettes

I put them against the shed and did a handstand on them, with my husband spotting. They are harder to get onto, but also make it easier to come off of the wall. I should come off the wall anyway, but am too much of a wuss to try it at the gym without a spotter. I also did some L-sits on my new parallettes, which were fun. They are also great for push ups because I can go below parallel. I discovered that if I put my feet up on something, I can do a wicked hard push up, like Zorro in the first movie with the chairs and the burning candles.

Practice, practice, practice…never say you’re too tall to be a gymnast!