Pull ups, dips, stair repeats, again and again
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<p>Saturday, quick session: did 15/12/12 pull ups</p>
<p> </p>
<p>Sunday: mainly legs:</p>
<p>Dips 20/18-good to see these increasing again after a slack year</p>
<p>Hill repeats (150 steps) X 15......first 10 in 16:45 which is fast (two days ago it took me 21 minutes). One of my fastest ever. Slowed down last 5. Was feeling more rested compared to Friday. Took HB after the 10 and it was ~220 (54 in 15 seconds) and dropped down to 100 soon after. Pleasing to be getting fitter.</p>
<p>Pull ups, 15 (just maintenance)</p>
<p>Still 87-88kg.</p>
<p> </p>
<p>My TEVA sandals soles have worn out due to all the stair repeats-the left one has completely lost the rubber sole layer (fell off). Maybe that's why I hiked quicker-lighter sandals!</p>
<p>Must find some time to get a new pair.</p> -
<p>How is the back Kea? sounds like you've been building the intensity back up so I guess it's all good?</p>
<p> </p>
<p>It's pretty cool when you set a new PB or are seeing clear improvement. Good stuff!</p> -
<p>Lower back injury (from the waterfall slip) is all gone (I think, touch wood).</p>
<p>Lower back tightening has been absent, so I'm free to exercise hard. I'm still watching it-like you mentioned, the impact from stairs. I can see that it does contribute a bit-after yesterday's hiking I had to stretch it out and click out some bones. Just need more stretching on recovery days.</p>
<p>Yep, there's life in these old bones still, but I'm not as fit as before. I need 2 more months of hard consistent work and better eating to get to the level I want.</p>
<p>Cheers.</p> -
<p>Been several weeks since I posted. Been maintaining things 2-3 times a week, without ramping up the intensity. Holiday today, so went up late afternoon and did 10 hill repeats fast, plus 20 dips, and pull ups (16/14). Pull ups are still going fine and dips are stable at 20 for first set-can soon up to 25 I reckon. </p>
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<p>Went up after the test, late afternoon here, just did pull ups:</p>
<p> </p>
<p>15 continuous, full hang, then immediately with 5-7 second breaks kept going doing singles. Did another 37 singles for 52 total before failed to get chin to bar. All started off a full hang (bar is over 7ft high). Still 86-87kg at the moment</p>
<p>Followed up with another 15 in 2 sets after small breaks.</p>
<p> </p>
<p>It's a few hours later, and I can barely make a noise snapping my fingers, tired hands and forearms. Good enough.</p>
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<p>Tomorrow will be legs AM, then dips and maybe more pull ups (maybe bench too) in the PM.</p> -
<p>Yep, good to see you getting into these, early summer-you've got the whole summer to get fitter and faster on hills. Once you're regularly doing 60-75 minutes hill repeats non stop you can go for a longer hike run with some mates in the mountains-and you'll find it easy.</p>
<p> </p>
<p>This morning I did 15 mins hike up the hill, felt nauseous, then did:</p>
<p>first 6 fast-ish (1:45 secs each) then break to toilet (it's a long drop squat with loud oldies yakking in Chinese right outside). That solved the stomach problems</p>
<p>then 14 @ 2 mins each</p>
<p> </p>
<p>= 38.5 minutes for 20 repeats, plus 15 mins up, and 15 mins down. Still want to do more before the end of the month. Tried to do 1 pull up, too sore.</p> -
<p>Sunday afternoon up the hill before dark. Lots of people out and about. Did dips on the way up (20, 12), then 5 hill repeats @ 1:40 secs each but got stitch, so after short break did another 5 on a shortened route (60 steps), running up and down the whole time, then walked down the hill and did 20/12 dips again.</p>
<p>Still too sore to do a pull up, so pleased with the increased intensity this weekend.</p> -
<p>As much as mountain running sounds like fun its not something I'm planning on doing anytime soon. Used to do alot of cross country when I was younger but a bit over running now. Really only doing it as another fitness option and method of getting as ripped as possible for summer. I can see myself doing it a fair bit over summer though especially if the tide is right as there is a good rock to jump off there in to a couple of metres of water.</p>
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Almost over my cold and mild earache. went up just before dark, 10 hill repeats, first 6 very quick, in 9:50<br>
also did 15 pull ups and 20 dips. Then in evening went to local park and did pull ups (always full hang), did 12 then another 28 singles with 5second breaks. It's a good exercise. -
<blockquote class="ipsBlockquote" data-author="Kea" data-cid="398283" data-time="1382181437">
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<p>15 continuous, full hang, then immediately with 5-7 second breaks kept going doing singles. Did another 37 singles for 52 total before failed to get chin to bar. All started off a full hang (bar is over 7ft high). Still 86-87kg at the moment</p>
<p>Followed up with another 15 in 2 sets after small breaks.</p>
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</blockquote>
<p> </p>
<p>That looks moderately insane. I want to give Murph a go before getting into that.</p>
<p> </p>
<p><a data-ipb='nomediaparse' href='http://www.crossfit.com/mt-archive2/000881.html'>http://www.crossfit.com/mt-archive2/000881.html</a></p> -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="400253" data-time="1383127159">
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<p>That looks moderately insane. I want to give Murph a go before getting into that.</p>
<p> </p>
<p><a data-ipb='nomediaparse' href='http://www.crossfit.com/mt-archive2/000881.html'>http://www.crossfit.com/mt-archive2/000881.html</a></p>
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</blockquote>
<p>I had a look at that and it's tough eh. One problem I have is with the definition of pull ups. From looking at youtube vids, most people do some swinging in their pull ups, or don't go to complete hang, or have arms really wide and so don't go full way down. So, there's a big difference between doing 100 full hang to bouncing with momentum and only 3/4 down. I'd know! Before I used to do 30-40 continuous only 1/2 to 2/3 of the way down. Prefer the way I do them now, feels better for the body overall, but is tough on the forearms. Doing repeated singles is a way, I hope, to be able to increase my max. number of continuous from 15 to 20.</p> -
<p>I really have a long term view for these workouts, and my fitness. One of the things that motivates me is a man of about 76 (or 77) who goes up every day (except the worst weather) to the dips area-where there's a covered shelter, and bench press bar under the trees. Every day he does 7 sets of 30 reps on the 55kg bench. A bit fast, but overall decent form. It's just excellent consistency and strength. He's a friendly tough old guy, low 60s weight, smokes a little, works all night as guard at some apartment building, and dozes up there in the daytime. For fun I've shaken his hand, and he damn near crushed it-and I'm not weak.</p>
<p>So, I want to be doing high reps of decent weight (maybe 65kg bench) into my 70s, if I haven't croaked it! At least pull ups and bench press. Not sure about the dips and hill repeats, whether they will cause too much wear and tear in the long run.</p> -
<p>Went up in the drizzle after the test. Did 25 hill repeats (plus warm up/down). Each hill repeat=150 steps, mostly hiked 2X2, and run down, no break at top.</p>
<p> </p>
<p>First 10 very quick-16:48 = 1.41 mins each, excellent, right at my limit (I think I could do 16:30 at a stretch)</p>
<p>Then small break</p>
<p>Next 10 slow, untimed</p>
<p>Last 5 decent at 2:05 mins per rep.</p>
<p>I'm much faster than last year, but need to slow down at the start and be able to do 30 reps without break.</p> -
I find it builds leg strength in the quads, it's like doing lunges, depends on the length and height of your steps if you do th 2-2 or3-3<br><br>
If I want speed work I do sprints, but should first have a good base of long hill reps. for leg strength and cardiovascular fitness. Looking at 30-40 minutes continuous as a minimum..... Also, it is tough on the legs so have enough recovery time. <br><br>
I think I mentioned that in my response on your thread..... Sorry to say that, it sounds much more dismissive and rude than I mean, I really like your usual workouts and thread-you are consistently excellent. Hope you can get over the knee problems asap and feel in full health. If you are able to resume stair repeats sometime, on such beutiful paths, then even better.