Saturday, February 18, 2012 Pullin'
5 rounds. Each movement is deliberate.
5 chinups
10 DB biceps curls (strict) 15/20
15 Aussie pullups
250 m. row
Post Rx to comments.
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Pullin' (homestyle) - for those doing this workout at home with limited equipment.
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What is this "homestyle thing?" - We get dozens of letters from folks all over the world (nearly 2500 people per day check into our website) asking how to alter our workouts to work for them at home. They want our unique programming (thanks to your efforts and amazing results), but have found it hard to follow along without the advantages of having the equipment we have here at the gym. We also get hit up by our local GPPeeps about how to alter workouts off-site.
Our goal with the homestyle workouts is to give folks who are off-site many of the same results you could get here at the gym. Unfortunately, without the right equipment, you can never get ALL of the efficiency and effectiveness of our gym workouts..., but you can get da** close.
We hate the thought of someone trying to follow our programming in earnest at home or off-site without knowing how alt the workouts. So, we are going to help where we can. We plan to post these daily.
If you are following from home or off-site and have some basic equipment including several sizes of bands (light, medium, heavy) and some dumbbells (8,10,12,15,20 pounds and up), you can get many of the same benefits of our workouts. Total investment in your home gym needn't be much higher than $70-80 - at first. We will have a full write-up on how to spec your home gym coming up soon. Eventually, you are going to need more equipment. But, the basics will carry you for several months to a year.
Pumped to be storming it with our "homestyle" GPPeeps. We promise to get better at them, over time. Let us know how we are doing and how we can help you. Also, let us know how you are doing here in the comments.
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Speaking of "amazing results..."
Reader Comments (22)
CCC: -.6#/? Inches
Happy to be negative after this week:)
What when right: 5 GPP workouts, TABATA, cardio
What didn't go as I hoped: EATING TOO MUCH & eating sugar, bad carbs, didn't complete all 6 GPP workouts
What I will do next week: WRITE DOWN MY MEAL PLAN & STICK TO IT! No sugar, no non-whole grain carbs
25#x4, 30#x1
Everything except chin-ups- need to get bands or figure something else out.
Rx (25# curl x 2 rounds, 30# x 3 rounds)
off the CC wagon this week
some diet chages but looks like my Heart was in the junk this week
no TABATA nor cardio this week EXCEPT 4 miles this AM after WOD
ccc: GPP workouts 6 days, tabata 4 days, cardio... 3 days. Weigh in was same as last Sat.
fumbled my way through BCD.. wasnt perfect but my cheating was at least veggies rather than a big mac. I'm switching to IF this week 18 hr fast. I can eat between 11:00-5:00 each day and thats all. We'll see how it goes. I didnt get enough cardio in this week... I had so little energy, that I kept falling asleep...helping my son with his homework, I fell asleep, during a conversation with a friend, I fell asleep, nodded off several times while driving. Maybe I need iron? I'm taking vitamins. Anyway, thats the reason I'm switching diets. I need enough energy to be able to get through the workouts plus cardio and not fall asleep on the freeway. Dieting doesnt make me grouchy nearly as much as it makes me sleepy. is that normal?
CCC: down 3.2 lbs overall. What went right: BCD, what went wrong is that I am not able to get in the cardio prescribed. I'm hoping that changes this week as I start my stretches and the nerve calms a little. I'm going to switch the food up this week and do shake/shake since my hubby is out of town for the week. I talked about my obsessive/compulsive shake routine this morning so I thought I would share it if anyone is interested.
I buy lots of fresh fruit at Costco - strawberries, blueberries, raspberries, blackberries - wash it and cut the strawberries in half. Then measure the following portions into single serving freezer bags:
3/4 c strawberries (30 calories)
1/3 c blueberries (30 calories)
1/3 c blackberries (30 calories)
1/3 c raspberries (20 calories)
I also peel and cut bananas in half and freeze (50 calories)
I like having it easy so I can just grab a bag in the morning and mix it with 1 scoop protein powder (140 calories), 3/4 c almond milk (45 calories) and enough water to make the consistency you like (usually 3/4 c for me). I started throwing in a handful of spinach a couple of months ago to try and get some more iron in me but the calories are negligible. Total calories is about 345. You can play with the portions of fruit if you want fewer calories - I like having the banana because it makes it smoother. With the fruit frozen, there is no need for ice (I don't like the consistency when ice is used). Anyway, that's my routine and it's worked for about 2 years. Sorry for writing a book! Here's to a great next week.
See ya'll on Monday :)
Continued the week with a small stomach virus, so only managed 3 WODs, 2 tabata rows, & 1 hour 45 min worth of cardio which including 1 swim & 1 run.
Glad to make it to the CCC meeting today. Missed those that didn't make it. It helped my resolve to get "back on the bike" & push forward. Overall, still down 3 lbs, gained a bit in inches, but wasn't as bad as I thought it would be.
Not sure what my goals for the next week are, but the major one is to complete the Temecula, CA Tough Mudder. Bring on the fire, ice, & electricity baby! ...oh, & a little mud! Will be tapering in preparation.
Going to visit the intermittent fasting. Not sure how this will work with my 12 hour shifts that only allow for one 1/2 hour lunch, but at least that's only 3 times a week.
Excited to get the next week started!
Stuff I did bad this week: I am still a terrible dieter so I pretty much ate like I always do with a few minor adjustments I had set as goals for myself. I wasn't able to "be perfect" with all my extra cardios and tababtas.
Stuff I did awesome: I had four exams in 3 days which i'm pretty sure I nailed. I had an interview for the final stages of my graduate school admissions process. I was perfect with my portion control at supper time. When a deer decided to hit my car I was suprisingly calm and chipper rather than raging serious attitude. All in all it was a bitchin week, can't wait to do it again next week.
To honor Whitney Houston let us remember her words of health and wisdom: "Let's get on thing straight. Crack is cheap. I make too much money to ever smoke crack. Let's get that straight. Crack is whack!"
Beast Mode
CCC
Weighed in today at the same from last week. Totally bummed cuz yesterday i was down 2 pounds. Not sure if i went down in inches, but can't wait to find out. Did 4/5 days cardio and tabata. Freaking wearing me out! Keep it up everyone, like Neil said there's a reason it's a six week course, RIGHT?! God i hope :-).
Stayed true to my diet which is a modified BCD for a raw/semi cooked foodest...don't ask..ha! Giving i t one more week to see if this one was a fluke.
HERE WE GO, 2 more days and it's FREE DAY JAMIE GIRL!!
Right- 5 GPP workouts and stuck with BCD
Wrong- Missed Thursday's workout and didn't get extra cardio on Saturday earlier. I ate too much on Saturday and Valentines Day.
Going to try shake-shake this week!
Things I did right this week was stuck with Burst and Tabatas. Things I did wrong only 3 days cardio and 4 GPP just completely ran out of gas by the end of the week. Going to try shake/shake this week. Thanks Suz for the info and plan to make it easier!
Did right. Showed up for 4 WOD
Did wrong; Didn't make cardio and tabata a priority. Did not have a plan.
Going to do intermittent fasting 12 hour. Break up cardio so that I don't wait until late at night.
Do tabata at gpp after workout or before?