Muscles' wacky world of fitness

Damn, theres some hard work going on in here
 
Wednesday 11/3
bouldered for 1.5 hours

50 burpees
20 arms extended press ups to superman
2 sets 20 side plank with bow
2 sets 20 dips
 
Friday 11/5
Boulder for 1.5 hours. Got my butt kicked by a 12 year old girl.

2 rounds of
10 handstand push up off perfect push up handles
20 pull ups
30 high chair leg lifts
40 squats
50 queshada
 
Wikinger said:
holy crap! that's awesome!
Click to expand...

Do you practice Capoeira as well?

It's a pretty simple kick, so 50 is not a terribly great effort. What's going to be hard is the series of macacoa I have planned for Friday. ( I need to get the spellings of these Capoeira terms correct)

Wednesday 11/10
1.5 hours of bouldering. I had a decent run. I'm feeling quite comfortable on V4s. V5s are still a tremendous struggle, but I feel like my climbing is solid.

50 pull ups off hanging blocks, pull as high as possible
50 dips
50 squat thrust alternating knees to elbows.

okay ,this was a half-assed effort. I was tired at the end of the night.

Overall this calisthenic program is doing wondering to keep in shape. I'm staying lean and hard. the control of my body weight is good and my flexibility has improved. Most notably in my squat thrust.

The addition of a sandbag for cleans and a kettle bell would round out this program quite nicely.
 
MusclesMarinara said:
Do you practice Capoeira as well?

It's a pretty simple kick, so 50 is not a terribly great effort. What's going to be hard is the series of macacoa I have planned for Friday. ( I need to get the spellings of these Capoeira terms correct)

Wednesday 11/10
1.5 hours of bouldering. I had a decent run. I'm feeling quite comfortable on V4s. V5s are still a tremendous struggle, but I feel like my climbing is solid.

50 pull ups off hanging blocks, pull as high as possible
50 dips
50 squat thrust alternating knees to elbows.

okay ,this was a half-assed effort. I was tired at the end of the night.

Overall this calisthenic program is doing wondering to keep in shape. I'm staying lean and hard. the control of my body weight is good and my flexibility has improved. Most notably in my squat thrust.

The addition of a sandbag for cleans and a kettle bell would round out this program quite nicely.
Click to expand...

no - it is really cool, tho!

and those are solid conditioning workouts!
 
Friday 11/12
routes for an hour plus. climbed 5.10s steady

10 sun salutation sequence
20 tabletop to bridge each side
10 macacao starting each arm
30 diagonal jumping planks
30 squats jumping knee tuck
 
Monday 11/15
45 min bouldering. light warm up stuff V1s and 2s.
7 rounds of 'two holds', 5 reps each hand, last two rounds were dynos
finger board beginner workout
15 each leg pistols
25 each leg scales with 6 lb medicine ball
20 handstand push up off perfect push up handles
40 inversions off hanging wooden blocks
 
Wednesday 11/17

2 hours bouldering. I'm climbing well. I hit some nice dynos really fluid.

I was shot. I couldn't muster a conditioning routine after the climb.
 
MusclesMarinara said:
Friday 11/12
routes for an hour plus. climbed 5.10s steady

10 sun salutation sequence
20 tabletop to bridge each side
10 macacao starting each arm
30 diagonal jumping planks
30 squats jumping knee tuck
Click to expand...

Interested in your log after the recent discussion about bodyweight exercises. This caught my eye, as I have been doing yoga for about 8 years (although not doing so much right now). You should up the number- some do 108 sun salutations in a single sitting from time to time. I do 110, because I am not into the Hindu numerology. It is a great workout.
 
Friday 11/19
close to two ours bouldering
practiced a few mealu de compasso
50 reptile push ups
50 each leg raised leg lunge jumps
20 Santana planks 5 second hold
50 duck unders each direction
finger board beginner
50 pull ups
20 each side prisoner get ups
 
monday 11/22
1.5 hours routes

I was off. I think I'm hitting the point of overtraining. The few recovery day over the thanksgivings holiday should help.

I have a light session planned for Tuesday evening.
 
Tuesday 11/23
bouldered 1.5 hour

saturday 11/27
bouldered 2 hours
I climbed strong considering the lack of sleep
 
Monday 11/29
Routes for 1.5 hours, 5.10s, failed on the 5.10+

50 one legged burpees w/ reptile push ups
50 cart wheels
10 plank press/ superman
20 dips
20 pull ups
20 dips (just because)
 
Wednesday 12/1

1.5 hours bouldering

50 Capoeira burpess (lunge, negativa, negativa push up)
20 ring inversions

got my first muscle up
 
Friday 12/3
2 hours bouldering
a little Capoeira practice: headstand kick and return, Mea lu de compasso

Saturday 12/4
Return to crossfit for Mark's birthday
For time:
10 Burpees
40 Power Cleans, 95lb
40 Ring Dips
40 Power Snatches, 65lb
10 Burpees
40 Pull-ups
40 Thrusters, 65lb
40 Box jumps
10 Burpees
40 OHS, 65lb
40 Wallball
40 KBS, 53lb
10 Burpees

47 mins
 
MusclesMarinara said:
Friday 12/3
2 hours bouldering
a little Capoeira practice: headstand kick and return, Mea lu de compasso

Saturday 12/4
Return to crossfit for Mark's birthday
For time:
10 Burpees
40 Power Cleans, 95lb
40 Ring Dips
40 Power Snatches, 65lb
10 Burpees
40 Pull-ups
40 Thrusters, 65lb
40 Box jumps
10 Burpees
40 OHS, 65lb
40 Wallball
40 KBS, 53lb
10 Burpees

47 mins
Click to expand...

omg. i got tired and dehydrated just from reading that set! awesome!
 
Monday 12/6
routes... i was absolutely worthless in the gym. Still very sore from Saturdays epic effort.

finished with some light stretching.
 
Wednesday 12/8
1.5 hours bouldering
10 muscles ups.... boo-ya
50 each side diagonal plank jump in
25 each side downward dog to bridge.
additional stretching of shoulders against the wall, working towards a good bridge , perhaps a walk over.
 
Friday 12/10
1.5 hours bouldering

50 squat/ toss 20 lb medicine ball
50 dynamo push ups
50 jumping lunges
50 knees to elbows
 
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