Tuesday, June 30, 2009

June 30, 2009

Warm Up

Push up Burpees w/Pull Up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Work

Back Squats 225#, 3x6 deep to a medicine ball
super set with ham raises, 3x12

split leg squats 45#/blast offs 3x6
super set with ham raises, 3x12

Core

1 round, I'm hosed from yesterday

Farmers walk, 80#
4 way neck machine, 150#x5
cable push pull 60#, x10
cable crunches, 150# x20
3 roll outs

Monday, June 29, 2009

June 29, 2009

Warm Up and Mobility

Standard fare

Work Out Fun with Weights

3 person Teams, we used 135#

Weighted Lunge Walk/Burpee/Rest 15 seconds work,
5 seconds transition covered 70 yards, one team member at each station rotating every 15 seconds.

3x3x3
Dead lift
high pull
hang squat clean to push press


up twenty, back ten (backwards walk), weight over head each team
member went twice, cones were set 10 yards apart

5x5x2
carry bar to next cone
5 dead lifts
5 bent rows
5 RDL
5 Front Squats
5 Push ups on bar
Optional bar ab-roll out


dead lift/suicide

5 dead lift on the cone (ten yards) run to far end and back, carry
weight up to next mark, wash, rinse, repeat

The dead lift suicide is just plan tough. It is physically hard, but, it is mentally tough. I think everybody was gassed after this workout.

Friday, June 26, 2009

June 26, 2009

Warm up

Push up Burpees w/pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Work
Incline Bench Press, 5x6, 135#
super set
Single Leg Squats/Blast offs, 5x6x6, 45#/body weight

Core
Farmers Walk, 100#, 90#, 80#
4 Way neck machine, 150#, 3x20
Cable Crunches, 3x30, 150#
Broomstick twists, till I got bored.

Humid and stuffy, ick, felt like crap at the outset but increasingly good as the workout progressed.

Thursday, June 25, 2009

June 25, 2006

Work out Group 10 or so folks.

Standard Warm up and Mobility

Pre- Work
Star Squats
Star Jumps

Work
Triangle Run
step to vertical jump and stick
partner clap pushups
star squat, start jump, star squat (trigger event)
10 yard bearcrawl

Finish
Lunge walk, 5,10, 15, 20, walk back
broad jump, 5, 10, 15, 20, walk back

Bonus
burpee suicide, 1 on the goal line every time, 2, on the 5, 3, on the 10, 4 on the 15, 5 on the 20

Tuesday, June 23, 2009

June 23, 009

Warm up
Push up Burpees with a pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Work
Dead lift, 245# superset with gravitron bardips
5 rounds, 6 reps, and 12 reps

OHS 89# and chains super set with ham raises
3x6

Core
Farmers walk, 100#, 100#, 95#
4 Way neck machine, 150# 5 reps each direction
Cable Crunches, 150#
Cable Push pull, 60#, 12 on a side

Monday, June 22, 2009

June 22, 2009

Work out groups 8-10 people showed up. "J" had to do something else so I threw today's together in about 10 minutes. It was almost more than I could handle but I wasn't the only one sucking wind -- so I was at least in good company.


Warm Up

Forward skip backward arm circles

Backward skip forward arm circles

Skip with a twist
Carioca
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Backward Push
Butt kicks


Flexibility 10, or 5 on each side
Tiger Pushups
Crucifixion, prone and supine
High knee, walking Lunge with quad stretch
Lunge with a double reach
Superman walk
Kick walk

Plyo Circuit, 40 seconds of work, 20 seconds of rest
Jump Tucks/ Speed Skaters
Rocket Girls/Plyo Pushups (12 reps)


Work 3 rounds

Diagonal Plate Raises, 6 each side

Renegade Rows, 6 each side

Barbell Split leg squats, 6 each side


Sumo Dead lift high pull, 6

Supine Rows, 12

Jump Tucks, 12


Finale

“K’s” miserable ab circuit.

Thursday, June 18, 2009

June 17, 2009

Warm up

Rowed for 5 minutes.

Work

Back Squats, deep to a medicine ball, 8,8, 6,6,6, 225#
supersetted with Ham Raises, sets of 10

OHS 3x10, 89#
supersetted with Ham Raises, sets of 10

Core, 3 rounds

Farmers Walk, 100#, 95#, 90#
4 way neck machine, 150#, 20 reps (5 each way)
Cable Crunches, 150# 30reps
Cable Push Pull, 60#, 24 reps

Wednesday, June 17, 2009

June 16, 2009

Warm up

1 mile on the elliptical thing

Work

gravitron bardips, 18 reps
dead lift, 225

as many rounds as possible in 15 minutes

Core, 3 rounds

Farmers Walk, 100#, 95#, 90#
4 way neck machine, 150#, 20 reps (5 each way)
Cable Crunches, 150# 30reps
Cable Push Pull, 60#, 24 reps

Monday, June 15, 2009

June 15, 2009

Work out group 13-14.

Warm up and mobility

standard stuff

Weight room

2x4, dumbbell dead lift/dumbbell swings
2x8, split leg dumbbell reach and pull with a crossing punch
12, renegade rows
16, ski squats

Field House

Suicides
Wall sit suicide
suicide, burpees and v-ups, 16, 12, 8
pushup suicide 2 on the baseline, 4, 6, 8

Sunday, June 14, 2009

June 13, 2009

Canoe 16 miles.

June 11, 2009

Work out group 8-10 of us.

Warm up and mobility

Standard fare

Circuit in the field house

Partner push ups w/one handed clap
6 Rocket girls sprint 10 yards and coast another 10, job back 4x
jump and stick in place, 10
roller platform thingy, ab crunches
3 way suicides
backward throw of tackling dummy

Weight Room

dead lift
high pull
snatch
front squat
rdl
bor

add weight each set

7,6,5,4,3,2,1 reps 15 minutes to complete, we got to 3s

this sucker was hard on the heart rate.

Wednesday, June 10, 2009

Jun 10, 2009

Went to Yoga class today as a bus man's holiday.

Interestingly "J" had the same idea. I think there were 7-8 of us. Most of my yoga experience is with DVD's so I can turn the volume up to hear the instructions and in the privacy of my living room I can make fun of the woowoo music and grunt. The instructor had a head set, but, the volume was a tad low for this deaf old guy. Otherwise I behaved myself and it was pretty cool -- no farts sneaking out or anything. I was surprised by my balance when we did the "tree pose" I was able to lock on and hold it, but, my flexibility was limited. My strength was, of course, pretty good, but my flexibility in some of the poses was pathetic -- particularly in the seated poses. Even if the work out didn't drain me, it was relaxing, so that was a cool benefit. I'm not sure if the instructor always says it, but, perhaps it was for "J" and I that she emphasized that yoga isn't competitive. Competitive Yoga, might be like watching snail races or something. I can understand how you can't compete with another person, but, you can challenge yourself at least.

"S" and "M" were down stairs doing an ab circuit. Funnily enough I didn't need to take a shower.

Tuesday, June 9, 2009

June 9, 2009

"W" and I decided to do the CrossFit WOD

5 rounds

body weight bench press, reps to failure
pull ups, reps to failure

I didn't go down with a plan and so nothing really worked... oh well. I messed around with Box Jump Burpee ups, which are a lot cooler when somebody else does them. I just flopped around. When I faced away from the bar I ended jumping backwards for the pull up, just awkward. I'll count today as active rest.

Monday, June 8, 2009

June 8, 2009

Work out group 15 or so.

Warm up and mobility.

Standard Fare.

Weight Room

Burpees negative pull up hanging knee raise, 5x5 30 seconds rest between sets
Thrusters, 5x5, I've screwed my shoulder so I did Sumo Dead lift instead 30 seconds rest between sets
Dumbbell high pull, 5 on each side 3 sets, 15 seconds rest
Good-mornings to drop lunges 10x3

Medi-ball Core, 3 or 4 rounds

Opposite hand/opposite foot, switch hands with the medi-ball
high plank on the ball
boat pose hold medi-ball in one hand, 30 seconds and switch
wipers pass medi-ball from hand to hand/opposite legs

Metabolic jumble 6 minutes

broad jumps, bear crawl, air squats, sprint, walk, burpees, mountain climbers, etc.

Saturday, June 6, 2009

June 6, 2009

MFG workout #4 all by myself.

Hang squat cleans, 7x7 +3, 135# lots of rest between sets, really, pretty easy done this way. But the point is to develop a foundation so no apology.

Friday, June 5, 2009

June 5, 2009

MFG work out #3, "S" joined me.

Push up burpees, with a pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

hang cleans, 135#, 30 reps

sandbag relay, 45#, 16x100 yard runs, plus 6 steps on each end, and 100 yards active rest between runs (which means in English that we walked back to meet the other guy).

June 4, 2009

Work out Group about a dozen.

Warm up and Mobility

Standard fare

Work 4 stations

Medi-Ball, 2 x

40 machine gun passes
10 each side, split leg lateral toss
8 each leg, lunge to chest pass
10 egg tosses

Jump, 2x

20 yards each leg hop, or 40 yards broad jump
10 each side, speed skaters
5x5 burpees/jump tuck
run up 2, back 1 lateral shuffle, goal line to 25 yard

Core

20 partner push ups
10 v-ups
20 wipers

Weight room, 2x

10 Thrusters
10 hanging knee raises
max supine rows, 10 hip extensions
front rack lunge, 6 each side

Core

20 partner push ups
10 v-ups
20 wipers

Wednesday, June 3, 2009

June 3, 2009

MFG workout #2, "C" joined me. Kind of a rest day because yesterday was a bit of a chore, and I never know what "J" has planned for Thursdays.

DYNAMIC MOBILITY, 10 reps

Tiger push ups
Superman Walk
Scorpion
Crucifixion
High knee walk to lunge to quad stretch
Knee machine
Sit and reach
Inchworms with double kick
Drop lunge to high kick
Lunge elbow to instep w/ rotation, quad stretch
High knee walk to lunge
Knee out walk to quad stretch
worm ‘n turn
Lunge with a reach
Kick walk

WORK

1 Mile run

Partner Ball Throw-ups (essentially wall balls over the goalpost.) About 3-4 minutes till we got board.

Sandbag Relay Run, 1000 yards, 45# sandbag, 10x100yrds 6 steps on each end about 30 seconds of rest on each end.


Tuesday, June 2, 2009

June 2, 2009

MFG Workout #1, 3 of us hit it.

Warm up

3 rounds

10 pull ups, 10 supine rows
20 box jumps
15 wall balls
10 burpees

Work

Floor to overhead anyhow, 95# 40 reps

medi-ball baton relay
12lb medi-ball, run 110 yards pass ball to teammate, they repeat, and so on for 1 mile

Cool down

3 rounds

10 burpees
deadlift, 2 reps, 272#

Monday, June 1, 2009

June 1, 2009

Workout Group about 20 people.

Standard warm up and mobility.

Pre-work Pyramid

1, 2, 3, 4, 3, 2, 1

Vertical Jump
Broad Jump
Push ups
lunges (each side)

Partner Medi-ball
lateral hops over ball, 20 seconds, 5 seconds of transition
ball held overhead drop lunges, 20 seconds of work, 5 seconds of transition
egg toss, 1 minute
side slams, 1 minute each side

2 cycles, 9o seconds of rest, 2 more cycles

2nd work cycle

sprints forward to backward, backward to forward and so on
sprints form various starting positions

3rd work cycle

chest pass, 1 minute
medi-ball burpees with a chest pass

medi-ball move the mountain

partner on goal line does medi-ball burpee and chest pass to partner on 5 yard line, who runs to 10 yard back to 5, back to ball and back to 5 chest pass to partner on goal line who does a medi-ball burpee, lather, wash, rinse, repeat out to the 25 yard line, and then swap partner

lateral shuffle with continuous chest pass, switch direction on command, push ups on command, did that for 3 minutes or so.

I got stupid on the switch commands at the end but other wise a fun work out.