Pull ups, dips, stair repeats, again and again

Wairau

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.
Still too sore to do a pull up, so pleased with the increased intensity this weekend.

JK

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.

Wairau

I'd like to hear how you or someone else goes doing that new pull up routine I tried. Ideally I'd like to get to over 100, all with under 5second breaks. Completed in under twenty minutes. 
Still sore today......

Wairau

Almost over my cold and mild earache. went up just before dark, 10 hill repeats, first 6 very quick, in 9:50 
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.

NTA

<blockquote class="ipsBlockquote" data-author="Kea" data-cid="398283" data-time="1382181437">
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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
Followed up with another 15 in 2 sets after small breaks.
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That looks moderately insane. I want to give Murph a go before getting into that.
 
<a data-ipb='nomediaparse' href='http://www.crossfit.com/mt-archive2/000881.html'>http://www.crossfit.com/mt-archive2/000881.html</a>

Wairau

<blockquote class="ipsBlockquote" data-author="NTA" data-cid="400253" data-time="1383127159">
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That looks moderately insane. I want to give Murph a go before getting into that.
 
<a data-ipb='nomediaparse' href='http://www.crossfit.com/mt-archive2/000881.html'>http://www.crossfit.com/mt-archive2/000881.html</a>
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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.

Wairau

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.
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.

Wairau

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.
 
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)
Then small break
Next 10 slow, untimed
Last 5 decent at 2:05 mins per rep.
I'm much faster than last year, but need to slow down at the start and be able to do 30 reps without break.

JK

Hmmm wonder if I should try this hiking style rather than printing up them? Might be better for my knees some close to the same benefit

Wairau

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 
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. 
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.

JK

My leg strengths pretty good and so too my cardio fitness. I just think the impact was a bit much on my joints.

MN5

Kea gonna try that Pull up routine next time out. Bracing myself for pain......So its a max set then singles every five seconds is that right ?

Wairau

JK I know you are fit and strong, only thing I'd like to see is if you did an hour continuous, hike up, jog down. 
MN5-You will probably find it easy. Still, see if you can keep going to 100. Yep, I tend to do 15 then just continue with about 5 seconds rest... maybe it's 5-10 seconds, but not longer. I also hang with straight arms, not too wide apart, briefly before and after each rep. 
Just did 2 1/2 hours hike with a mate up here, foggy muddy trails, sound of the sea below, nice, legs feeling a bit trashed now, great <a data-ipb='nomediaparse' class="bbc_url" href='http://www.google.com/search?q=觀音山&client=ms-android-huawei&hl=en&gl=us&prmd=ivnsm&source=lnms&tbm=isch&sa=X&ei=a8B1UvmXO8WrkAXp_AE&ved=0CAYQ_AUoAQ#'>http://www.google.com/search?q=觀音山&client=ms-android-huawei&hl=en&gl=us&prmd=ivnsm&source=lnms&tbm=isch&sa=X&ei=a8B1UvmXO8WrkAXp_AE&ved=0CAYQ_AUoAQ#</a>

Wairau

Went up late afternoon, did pull ups 14, 12, 10, hiked to the top then did dips 18, 15, finished with more pull ups 14 then 20 in a row with small breaks. Calluses sore, stopped, will take gloves next time.

JK

<blockquote class="ipsBlockquote" data-author="Kea" data-cid="400812" data-time="1383449343">
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JK I know you are fit and strong, only thing I'd like to see is if you did an hour continuous, hike up, jog down. 

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Cant see it being overly difficult mate but the boredom factor would probably kill me!

Wairau

ha, when I do the repeats there are people there, plenty to see, and the whole point is

I am too exhausted/breathing too hard to even contemplate being bored... Maye you are taking it too easy....
You must go deep to get good gains...boredom doesn't stop pro athletes... 
Meanwhile, feel sore all over after a tough weekend of workouts. Must eat well, started today with a big bit of boiled chicken, toast, fruit, milk

JK

Taking it too easy? I'm sprinting up the stairs mate.
 
I do get bored extremely easy. Used to be a fairly decent long distance runner. Did a couple of half marathons at 1hr18 and 1hr 21 but always found it so hard to keep focus. Cross country was really the only thing that kept me going as it was slightly more interesting than beating the concrete. Used to do orienteering too. That was actually pretty cool. Bit of thinking required plus fitness and you would be out for most the day so would cover a fair distance.
 
 
How do you find the boiled chicken? Never tried it myself. Quite often buy cooked half roast chickens for lunch on my low carb days and throw away the skin and stuffing etc.

Wairau

Sure, on a basic level it could be boring. But it's also a great time to think and let ideas come to you. Me, I'm just happy to feel really alive, fit and reasonably healthy in my early 40s. I couldn't do the reps if it wasn't in nature, and having people around is a small help, although I like it just as much on those cold or wet days when almost no one goes there. I prefer the long runs in the hills, but it's hard to retain muscle, so doing 40-60 minutes of hill repeats is the best way I could think of being fit, plus retaining upper body strength. 
You used to be a good runner. I was a similar speed when younger, probably faster, but didn't compete as much as you. But I'm 86-87kg, so don't run anymore. The mate I hiked with yesterday is 10 years younger, 16kg lighter, and runs long distance, and I can still match him, mostly, so I'm not pissing around on my hill repeats.... 
Over here it's easy to buy trays of sliced chicken pieces, no skin, just muscle. Boil up for a short time with chopped garlic, squeeze lemon juice, sprinkle salt and pepper, it's a quick, healthy and slightly palatable meal. Emphasis on quick. Even better with a salad.

Wairau

YES! 
Did 30 non stop hill repeats in 58:38 (ave. 1:57), fastest time ever, first time under an hour, and possibly first time for 30 continuous all year. Still had some energy left at the end. Very pleased to knock that off.
Started slower than usual which was the trick, got stitch later than usual (after 15), kept going, and didn't cramp. Last 10 were harder than the earlier ones, and HB at finish was +~215 (55 in 15 seconds count). 2 minutes later back on 100.
 
Times:
First 12 in 21:55, average ~1:49
Next 8 in 15:55, average ~2:00
Next 5 in 10:20, average ~2.04
Last 5 in 10:28, average ~2:06
 
Plus the usual 15 minute walk up the hill, and again down = >90 minutes.
And on Thursday did a light session-dips 15, 15, 15, pull ups 15, 12. More tomorrow.....

Wairau

Cheers.
Went up today, pull ups on way up: 16, 10, 8, 10....then dips: 18, 12...then walked to top and did some bench press, dips:18, 12, then did 3 slow hill repeats with rubber legs, then back down did dips 15, 12 and pull ups 12 before finishing with 12+20*1 continuous (pull ups). Could have done a few more of these, but my calluses were close to being ripped off, so I stopped.
Overall good. I should do the max+singles pull up routine well rested as an first exercise, since it's tough on the hands. And body. Next aim is to get over 50 total again.

The Silver Fern

Pull ups, dips, stair repeats, again and again