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| The whole gym |
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| Here you can see the pull up bar, rings and plyo boxes |
Wednesday, September 22, 2010
My Home Gym
For a while now I have been putting together my home gym I have had a treadmill, bike rollers, a bench and an Olympic bar for a while, but this combination wasn't doing it for me. I started crossfit at TwinTown Crossfit to learn how to push myself more and also learn more exercises that I could do at home without a huge investment in equipment. Since I started I have added a few things, a pullup bar, rings, a 16" and 24" plyo box (I made myself), some pvc bars (empty and weighted with sand) a kettle bell, and my latest is a new rubber floor. I finally got to use the floor tonight, and I am very happy with it. It is a completely different feel then when I was on the concrete. I ended up getting the Puzzle Lock Flooring from Rubber-Cal. They had other flooring options too, but this one was simple to put in, looks good, and will be easy to take out if I ever move. I wish I got it a long time ago.
First Time for Cindy
Cindy is a Crossfit Work out of the day that consists of doing:
I got through this routine 7 times, I did it all as prescribed but I had to use the green band for the pullups. This is an improvement for me since not to long ago I couldn't do any pullups with the green band. The pushups were the hardest, I tended to have to pause around 6 rest for a bit then do the last four. Overall I was pretty happy with this. As a warm up to this I did 5 minutes at a 5 incline and a 3.5 pace on the treadmill, then I did 3 sets of 5 x 16" box jumps, 5 burpees, and 5 cleans with a weighted pvc. This was tough to tell myself to do, since I hate burpees, but I need to get better at them, and doing them is the only way. The whole workout took me 45 minutes, I burned 570 calories and my heart rate averaged 155 and maxed out at 185.
- 5 pullups
- 10 pushups
- 15 squats
I got through this routine 7 times, I did it all as prescribed but I had to use the green band for the pullups. This is an improvement for me since not to long ago I couldn't do any pullups with the green band. The pushups were the hardest, I tended to have to pause around 6 rest for a bit then do the last four. Overall I was pretty happy with this. As a warm up to this I did 5 minutes at a 5 incline and a 3.5 pace on the treadmill, then I did 3 sets of 5 x 16" box jumps, 5 burpees, and 5 cleans with a weighted pvc. This was tough to tell myself to do, since I hate burpees, but I need to get better at them, and doing them is the only way. The whole workout took me 45 minutes, I burned 570 calories and my heart rate averaged 155 and maxed out at 185.
Tuesday, September 14, 2010
How did I survive without Cygwin
About 3 years ago I read the Pragmatic Programmer and it talked about using a shell. It mentioned about how powerful it was and all the things you could do that you just couldn't do with a UI in windows. I took what it said to heart and looked into it and downloaded Cygwin. I choose Cygwin because it was a bash shell and that is what Ubuntu used along with Mac, and I figured I might try to switch to one of those platforms one day. I installed it played with it a little, but it just had a hard time sticking at first, I couldn't see what I would use it for.
Then I started working with a guy that just loved the shell. He is the type of guy that has emacs open all the time to mange tasks and other things. I started seeing all the things he was doing and was impressed, I decided to keep it around and started playing a little more with some commands and started to find enough uses to keep it around.
Then the final straw happened, I went to a talk about Mercurial and decided to start using it. Cygwin comes with it, so I started using the command line for using Mercurial. With that I started writing scripts to make it easier to work with, I started modifying my prompt to show me things about my repository. Then I started writing more and more scripts to help me do anything that I had to do more then once every month or so.
I have gotten to the point that I have no idea how I would get along with out it. Between find, grep, symbolic links, powerful scripting, non invasive mercurial and svn integration, tail and many more. I am sure that as I keep going I will keep picking up more and more things I won't be able to do with out.
Then I started working with a guy that just loved the shell. He is the type of guy that has emacs open all the time to mange tasks and other things. I started seeing all the things he was doing and was impressed, I decided to keep it around and started playing a little more with some commands and started to find enough uses to keep it around.
Then the final straw happened, I went to a talk about Mercurial and decided to start using it. Cygwin comes with it, so I started using the command line for using Mercurial. With that I started writing scripts to make it easier to work with, I started modifying my prompt to show me things about my repository. Then I started writing more and more scripts to help me do anything that I had to do more then once every month or so.
I have gotten to the point that I have no idea how I would get along with out it. Between find, grep, symbolic links, powerful scripting, non invasive mercurial and svn integration, tail and many more. I am sure that as I keep going I will keep picking up more and more things I won't be able to do with out.
Twin Town Crossfit Baseline (1st time)
I forgot to blog about this one when I did it but I thought I should put it up so I don't forget it. The Twin Town Crossfit baseline consists of the following
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
I had to scale the pullups to doing jumps with the rings but was able to do the work out in 7:30. I am hoping that the next time I do it I will be able to do it with just using the green bands. I hope by the time I have been at it for a year to do it with no scaling at all.
I also came up with the following goals for myself
Bench Press my Weight
Deadlift my Weight
10 Pulups with no bands
Lets see if I can cross any off by the end of the year.
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
I had to scale the pullups to doing jumps with the rings but was able to do the work out in 7:30. I am hoping that the next time I do it I will be able to do it with just using the green bands. I hope by the time I have been at it for a year to do it with no scaling at all.
I also came up with the following goals for myself
Bench Press my Weight
Deadlift my Weight
10 Pulups with no bands
Lets see if I can cross any off by the end of the year.
Monday, September 13, 2010
Fight Gone 300
Today I did one of Teddy's (Owner of TwinTown Crossfit) variations of Fight Gone Bad. The way it is set up is to show someone how hard it is to get a score of 300 in the fight gone bad work out. The WOD consists of 3 rounds with one minute of rest in between each round, each round consists of:
20 20# wall ball shots
20 75# push presses
20 24" box jumps
20 75# Sumo Deadlift High Pulls (SDHP)
20 calories on the rowing machine
Since I did this at home I needed to tweak it a little for my equipment I did
20 12# wall ball shots
20 75# push presses
20 16" box step ups
20 75# sdhp
20 calories on the treadmill
I did the workout in 27:10 - and I am beat. The hardest were the SDHP were by far the hardest. I was typically only able to get 5 in the prescribed minute, but I was able to consistently get 20 wall ball shots in the minute, 10 Push Presses, 10 step ups, and 10 calories. I think I could score 150 if my cardio didn't collapse on me. That is by far my biggest weakness still since I averaged a heart rate of 165 and maxed at 185 for the workout.
20 20# wall ball shots
20 75# push presses
20 24" box jumps
20 75# Sumo Deadlift High Pulls (SDHP)
20 calories on the rowing machine
Since I did this at home I needed to tweak it a little for my equipment I did
20 12# wall ball shots
20 75# push presses
20 16" box step ups
20 75# sdhp
20 calories on the treadmill
I did the workout in 27:10 - and I am beat. The hardest were the SDHP were by far the hardest. I was typically only able to get 5 in the prescribed minute, but I was able to consistently get 20 wall ball shots in the minute, 10 Push Presses, 10 step ups, and 10 calories. I think I could score 150 if my cardio didn't collapse on me. That is by far my biggest weakness still since I averaged a heart rate of 165 and maxed at 185 for the workout.
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