Author Topic: my primal fitness program  (Read 51636 times)

Offline el cogollero

  • Captain
  • ***
  • Posts: 714
  • Karma: 18
    • View Profile
Re: my primal fitness program
« Reply #15 on: August 25, 2010, 12:41:57 AM »
4. Overhead Press - 25 of level 1
What is "level 1"?

I snagged the PDF to look it up. It's an "Elevated Jackknife Press". The description of this and the plain old "Jackknife Press" make me think this is actually a Pike Press / Pike Pushup. The elevated version is just on a bench or something off the floor.
Thanks  ;)

sorry wlfdg- I posted this video link earlier without saying that it was in answer to your original question http://www.youtube.com/watch?v=hSMABXZ7L84&feature=related

I'm thinking now that my upper thigh stiffness might be due to the 100 squats I did the day before. I'll work on doing the lifting exercises slowly and correctly.

Offline arthurb999

  • Lieutenant
  • ***
  • Posts: 269
  • Karma: 9
    • View Profile
Re: my primal fitness program
« Reply #16 on: August 25, 2010, 06:01:21 AM »
you might want to try

M - strength train
W - sprints (try hill sprints first... although harder, the force you into correct sprinting form)
F - strength train
Other days just walk a mile or 2...   



Offline el cogollero

  • Captain
  • ***
  • Posts: 714
  • Karma: 18
    • View Profile
Re: my primal fitness program
« Reply #17 on: August 27, 2010, 05:10:54 PM »
thanks arthurb - I think I'm moving in that direction. I had considered uphill sprints but I thought that as I was walking uphill so often it would be better to mix it a bit - I'll give them a try for my next sprint session.

Today I did a lifting session as above - I realised that although I'm only on level one for four of the five lifts, I'm completing it - and level four of the squats - something to be proud of really! 

Offline el cogollero

  • Captain
  • ***
  • Posts: 714
  • Karma: 18
    • View Profile
Re: my primal fitness program
« Reply #18 on: August 31, 2010, 10:40:26 AM »
Another lifting session as before. I've been doing lots of walking with the dog (and correcting lead pulling) and I had a very relaxed swim at the weekend

Offline el cogollero

  • Captain
  • ***
  • Posts: 714
  • Karma: 18
    • View Profile
Re: my primal fitness program
« Reply #19 on: October 05, 2010, 02:59:09 AM »
After a month's break I'm back on track (hopefully) I've just completed the same lifting session as before - I struggled a bit on the second round but completed it.


MOBee

  • Guest
Re: my primal fitness program
« Reply #20 on: October 05, 2010, 07:08:41 AM »
ok - sprints done - on the beach, a warm up then 7 sprints of around 50m on the soft, dry sand. I was out of breath between sprints. Also I got the pull up bar sorted - my son did 6 good pull ups followed by 6 chin ups - he easily beats me at push ups and pull ups but I still beat him at arm wrestling  ???

Age and cunning always out does youth and strength.  ;)

(Says the mother of three adult males.)

Offline el cogollero

  • Captain
  • ***
  • Posts: 714
  • Karma: 18
    • View Profile
Re: my primal fitness program
« Reply #21 on: October 08, 2010, 05:49:29 AM »
another lifting session - that's 2 for this week. Still doing plenty of walking.

Offline el cogollero

  • Captain
  • ***
  • Posts: 714
  • Karma: 18
    • View Profile
Re: my primal fitness program
« Reply #22 on: October 12, 2010, 11:46:49 AM »
Another session - hopefully I'll keep it up this time and start progressing through the levels - still haven't done any sprinting for a long time - something I could do with the dog.

I combined this session with a puppy training session - he was to respect and not cross an invisible line I drew to give me space to work out without him investigating what I was up to. It was fairly successful - I had to redraw the line a few times but especially in the second round he left me to it.

I'm planning on doing some more serious mountain walking with him when he's older and then maybe several days walking, sleeping under a fly sheet and stopping off at a village butchers once a day to eat meat.

I think I need to work on my walking posture - more tango perhaps

Offline Kimbits

  • Captain
  • ***
  • Posts: 617
  • Karma: 45
    • View Profile
Re: my primal fitness program
« Reply #23 on: October 12, 2010, 11:56:12 AM »
Another session - hopefully I'll keep it up this time and start progressing through the levels - still haven't done any sprinting for a long time - something I could do with the dog.

I combined this session with a puppy training session - he was to respect and not cross an invisible line I drew to give me space to work out without him investigating what I was up to. It was fairly successful - I had to redraw the line a few times but especially in the second round he left me to it.

I'm planning on doing some more serious mountain walking with him when he's older and then maybe several days walking, sleeping under a fly sheet and stopping off at a village butchers once a day to eat meat.

I think I need to work on my walking posture - more tango perhaps

That's good progress! Does he have a good nose? I like to "train" my dogs to find treats hidden throughout the house and yard. I'll put them in a sit (either at my side or in front of me), walk over and stuff the treat somewhere (I start off having them watch where I put it) then tell them "Find". Or I'll put a treat under one of several cones and do the same thing. Then they have to knock it over to get their cookie :)

Offline el cogollero

  • Captain
  • ***
  • Posts: 714
  • Karma: 18
    • View Profile
Re: my primal fitness program
« Reply #24 on: January 03, 2011, 10:57:50 AM »
normal press ups - 10 x 3

pull ups - 1 x 3

yesterday I climbed this mountain with the dog http://en.wikipedia.org/wiki/Puig_Campana we went the short but steep way - I felt a bit of strain on the lower back but not much. I pretty much think I have got rid of whatever it was. I can now do 2 full pull ups - starting from hanging rather than from the floor.

Offline el cogollero

  • Captain
  • ***
  • Posts: 714
  • Karma: 18
    • View Profile
Re: my primal fitness program
« Reply #25 on: January 05, 2011, 05:35:27 AM »
pull ups 2 x 2

chin ups 2 x 2

press ups 12 x 3

Offline Wlfdg

  • Global Moderator
  • General
  • ****
  • Posts: 1921
  • Karma: 164
  • Rhabdo - Catch it at a Cro$$fit today
    • Yahoo Instant Messenger - split.therapy
    • View Profile
Re: my primal fitness program
« Reply #26 on: January 05, 2011, 07:36:52 AM »
It would be of great benefit to add some lower body strengthening to your mix. Picking heavy stuff up off the ground frequently will also pay off in big dividends.

Offline el cogollero

  • Captain
  • ***
  • Posts: 714
  • Karma: 18
    • View Profile
Re: my primal fitness program
« Reply #27 on: January 07, 2011, 01:05:17 PM »
pull ups 3 x 1, 2 x 2

chin ups 3 x 1, 2 x 2

press ups 15 x 1, 10 x 2

squats while bear hugging a 30kg punch bag - 10 x 3 (cheers wlfdog - I also do a lot of uphill walking)

Offline Wlfdg

  • Global Moderator
  • General
  • ****
  • Posts: 1921
  • Karma: 164
  • Rhabdo - Catch it at a Cro$$fit today
    • Yahoo Instant Messenger - split.therapy
    • View Profile
Re: my primal fitness program
« Reply #28 on: January 07, 2011, 10:37:45 PM »
Good work!

Carry the bag uphill, that'll put some serious goodness in your primal fitness program.

Offline el cogollero

  • Captain
  • ***
  • Posts: 714
  • Karma: 18
    • View Profile
Re: my primal fitness program
« Reply #29 on: January 10, 2011, 06:06:53 AM »
pull ups 2 x 1, 1 x 3

press ups 12 x 3

chin ups 2 x 3 (I realised I had my hands too wide before - it was hurting my wrists)

bearhug squats 10 x 3 (these really took it out of me last time - I really felt it for a couple of days when I was out walking)

Total time 15 minutes

for years while renovating my house (up steps and no vehicle access) I carried bags of sand and cement up and rubble down but I stopped when I developed the sciatica problems