Sunday, September 13, 2009

Quotidian Workout September 13, 2009

September 13, 2009

6 X DL +
6 X Hang Squat Clean +
6 X Overhead Press
4 Rounds @ 65, 75, 95, 115 (3 reps)

5 Pull-Ups with 7.5# weight + (5, 4, 3, 3)
10 Push Presses @ 30# DB
6 Hyperextensions
4 Rounds

1 minute row + 1 minute rest
5 Rounds
20 minutes aerobic

Row: 307, 294, 291, 271, 292 (Avg 291 = 1:43/500m)
5.77 miles bike in 20:00

The first set of exercises is lifted from the GymJones workout on Sept-11 without split jumps. Consisetency in application of effort is paramount. Good days are easy to get through. When you set a PR in a "money" lifts it's easy to be super motivated. The days when you can barely get through a standard workout; recovery from those days is toughest. Again, "consistency in application of effort is paramount." My pull-ups still suck, so I'm tethering a 7.5# weight and barely getting 5 quality reps on it. The general population ("g-pop") can learn so much from Crossfit; but the organization's obsession with kipping pull-ups seems at odds with their adherence to their principle of General Purpose Power ("GPP"). There seems to be some sniping between Gym Jones and Crossfit with both sides making cogent arguments; but on the subject of pull-ups I agree with Gym Jones (and yeah, that doesn't mean much, I know), do them pure and measure your progress accordingly. Crossfit's all inclusive and welcoming approach to novices and experts alike though means their very worthy gospel is much better disseminated and accepted. Kudos to them for that.  

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