Noon hour workout group, 15 or so, weighted vest
Warm up and mobility standard fare
Exercises for running mechanics
3 rounds
Skip for height, 3 on a side
Skip for distance, 3 on a side
broad jump 3
4, 30 yard sprints
walk 160 yards
4, 40 yard sprints
walk 160 yards
30 pull ups
3x5 Hang Squat Cleans
Monday, November 30, 2009
November 30, 2009
Offspring workout at Littlefields 6 freaking am, actually we got there a little late so we only got through:
2 rounds of Tabata
Push ups/Supine Rows
Lunges/Squats
Rocket Girls/Speed Skaters
Sit ups/X lateral Supermen
Cossack Squats/Tiger Push ups
Split leg squats/Step ups
supine hip march/ankle touches
mountain climbers/supine rows
First born didn't like the pairing of Lunges/Squats followed by Rocket Girls/Speed Skaters
I didn't like the Bulgarian squats/step ups.
2 rounds of Tabata
Push ups/Supine Rows
Lunges/Squats
Rocket Girls/Speed Skaters
Sit ups/X lateral Supermen
Cossack Squats/Tiger Push ups
Split leg squats/Step ups
supine hip march/ankle touches
mountain climbers/supine rows
First born didn't like the pairing of Lunges/Squats followed by Rocket Girls/Speed Skaters
I didn't like the Bulgarian squats/step ups.
Thursday, November 26, 2009
These are a few of my favorite things
Raindrops on roses and whiskers on kittens
Bright copper kettles and warm woolen mittens
Brown paper packages tied up with strings
These are a few of my favorite things
GymBoss Timer:
For the money this is a cool toy. Doing intervals from a watch is awkward, a stopwatch has its use but not for this, egg timers have a use too, but, nothing is as handy for intervals as a Gymboss. For the cost you could get several and program each with different work/rest cycles. Kinda of like a treadmill the Gymboss is merciless and you just have to keep up. That said, if you are tight on money, we've found that taking 6 deep steady breaths equals about 30 seconds. If you don't cheat on the rest the work generally takes care of itself. But, the GymBoss is still, well... "Boss Man!"
Bumper Plates:
I think that dropping weights is fashionable because CrossFit and BodyTribe have made it so. And I think that is regrettable -- and given that some of the folks I've seen doing it, do so for the wrong reasons, sloppy and lazy -- and annoying. That said, bumper plates can be the difference in confidence that it takes to make a max, or near max effort. They help with confidence to try new stuff when the possibility of dropping it exists. I like the freedom bumper plates create in changing your work out space, no longer are you bound to the lifting platform. Grab the bar and a couple plates and head out for adventure.
Dumbbells:
We used dumbbells a lot this summer and I've come to love them for their versatility. Kettle-bells are all the rage just now. But, they are expensive and many gyms don't have them. In the end I like the symmetry and balance that dumbbells offer over kettle-bells. To date, I can't think of anything that can be done with kettle-bells that can't be done with dumbbells. Some folks honk off about the toughening effect of getting hit by the kettle-bell as it flops over your grip. Meh. If you need toughening just go spar don't expect your kettle-bell to do it. All of that said, I don't really need to get into it with Kettle-bell aficionados, so if you love kettle-bells more power to you, I'm just saying for me. As with bumper plates I love that we are breaking down the walls of the gym and taking the gear off to adventure.
Weighted Vest:
I love my vest. It hasn't made me faster, nor has it made me jump higher, but, no other single piece of equipment has improved my work capacity so substantially and so quickly. It also helps with developing heat tolerance as it traps the heat. I think a 20lb vest is adequate for the vast majority of us. If I were a first responder, or in the military, I'd work myself up to 40lbs. I don't like how expensive they are particularly with relation to how cheaply they are constructed. So, I'd suggest buying the best quality you can afford even if it is a stretch. Or, consider making your own. I encountered a company that makes a vest with capacity up to 60lbs, they sell only the vest so you have to get the weights locally. Saves on shipping and allows you lots of room to customize the load and the workout. If I remember correctly plain old 5lb and 2.5lb plates.
Sandbag:
Make yourself a sandbag. Actually, make yourself a couple in different weights. I have a 45lb bag and I love it. Cheap and easy tools to make for yourself. I've done clean and jerks, get ups, hill carries, sprints, thrusters, rows, good-mornings, diagonal raises, blah, blah, blah. Really these are limited only by your imagination.
Zone Eating:
Really the only system that has allowed me to change my body composition with any kind of finesse. Too, it gives me the tools to effect my blood cholesterol unlike any other eating plan I've encountered. I wish I'd started with adjusting my eating plan rather than following the popular idiocy about more slogging on the ergs. You are what you eat. And if you want to lose fat and keep it off you have to change what and how much you eat. I can burn at best 1000 calories in a really hard hour, I can eat 1000 calories in about 5 minutes. If I'm not in control of my eating there is just no way to stay ahead of it with exercise.
Bright copper kettles and warm woolen mittens
Brown paper packages tied up with strings
These are a few of my favorite things
GymBoss Timer:
For the money this is a cool toy. Doing intervals from a watch is awkward, a stopwatch has its use but not for this, egg timers have a use too, but, nothing is as handy for intervals as a Gymboss. For the cost you could get several and program each with different work/rest cycles. Kinda of like a treadmill the Gymboss is merciless and you just have to keep up. That said, if you are tight on money, we've found that taking 6 deep steady breaths equals about 30 seconds. If you don't cheat on the rest the work generally takes care of itself. But, the GymBoss is still, well... "Boss Man!"
Bumper Plates:
I think that dropping weights is fashionable because CrossFit and BodyTribe have made it so. And I think that is regrettable -- and given that some of the folks I've seen doing it, do so for the wrong reasons, sloppy and lazy -- and annoying. That said, bumper plates can be the difference in confidence that it takes to make a max, or near max effort. They help with confidence to try new stuff when the possibility of dropping it exists. I like the freedom bumper plates create in changing your work out space, no longer are you bound to the lifting platform. Grab the bar and a couple plates and head out for adventure.
Dumbbells:
We used dumbbells a lot this summer and I've come to love them for their versatility. Kettle-bells are all the rage just now. But, they are expensive and many gyms don't have them. In the end I like the symmetry and balance that dumbbells offer over kettle-bells. To date, I can't think of anything that can be done with kettle-bells that can't be done with dumbbells. Some folks honk off about the toughening effect of getting hit by the kettle-bell as it flops over your grip. Meh. If you need toughening just go spar don't expect your kettle-bell to do it. All of that said, I don't really need to get into it with Kettle-bell aficionados, so if you love kettle-bells more power to you, I'm just saying for me. As with bumper plates I love that we are breaking down the walls of the gym and taking the gear off to adventure.
Weighted Vest:
I love my vest. It hasn't made me faster, nor has it made me jump higher, but, no other single piece of equipment has improved my work capacity so substantially and so quickly. It also helps with developing heat tolerance as it traps the heat. I think a 20lb vest is adequate for the vast majority of us. If I were a first responder, or in the military, I'd work myself up to 40lbs. I don't like how expensive they are particularly with relation to how cheaply they are constructed. So, I'd suggest buying the best quality you can afford even if it is a stretch. Or, consider making your own. I encountered a company that makes a vest with capacity up to 60lbs, they sell only the vest so you have to get the weights locally. Saves on shipping and allows you lots of room to customize the load and the workout. If I remember correctly plain old 5lb and 2.5lb plates.
Sandbag:
Make yourself a sandbag. Actually, make yourself a couple in different weights. I have a 45lb bag and I love it. Cheap and easy tools to make for yourself. I've done clean and jerks, get ups, hill carries, sprints, thrusters, rows, good-mornings, diagonal raises, blah, blah, blah. Really these are limited only by your imagination.
Zone Eating:
Really the only system that has allowed me to change my body composition with any kind of finesse. Too, it gives me the tools to effect my blood cholesterol unlike any other eating plan I've encountered. I wish I'd started with adjusting my eating plan rather than following the popular idiocy about more slogging on the ergs. You are what you eat. And if you want to lose fat and keep it off you have to change what and how much you eat. I can burn at best 1000 calories in a really hard hour, I can eat 1000 calories in about 5 minutes. If I'm not in control of my eating there is just no way to stay ahead of it with exercise.
Wednesday, November 25, 2009
November 25, 2009
Treadmill intervals, work speed 7mph, rest speed, 3.5mph, distance 1.36, time 15 minutes
Push up burpees with a pull up, 10, 8, 6, 4, 2
Good mornings, 2, 4, 6, 8, 10
Treadmill intervals, work speed 6mph, rest speed, 3mph, distance 1.10, time 15 minutes
Cable Crunches, 150# 40, 30, 20
Diagonal Plate Raises, 45#, 10, 10, 10
Push up burpees with a pull up, 10, 8, 6, 4, 2
Good mornings, 2, 4, 6, 8, 10
Treadmill intervals, work speed 6mph, rest speed, 3mph, distance 1.10, time 15 minutes
Cable Crunches, 150# 40, 30, 20
Diagonal Plate Raises, 45#, 10, 10, 10
Friday, November 20, 2009
November 18, 2009
Work out with the first-born @ Littlefield's, 6 freaking am
10 minutes on the treadmill to warm up, 5mph
Split leg squats, 50# dumbbells, 4 on a side
dumbbell bench press, 50#, 4 on a side
dumbbell swing, 50#, 8
4 rounds
Tabata cycle, 8 rounds 20 seconds of work, 10 of rest
lateral shuffle
Spectrum Squats, 25#
Good mornings, 25#, 20
3 rounds
Tabata cycle, 8 rounds 20 seconds of work, 10 of rest
Rocket Girls/Speed Skaters
Clock Lunges, 10 rounds yields 100 reps
Tabata cycle, 8 rounds 20 seconds of work, 10 of rest
Ankle touches/Mountain Climbers
Cable Crunches, 170#, 7-7-7
Lunge with reach, 10#, continuous till the partner finished
3 rounds
Off-spring beat the Crossfitters into the shower and I did some Farmers Walk with 100#
10 minutes on the treadmill to warm up, 5mph
Split leg squats, 50# dumbbells, 4 on a side
dumbbell bench press, 50#, 4 on a side
dumbbell swing, 50#, 8
4 rounds
Tabata cycle, 8 rounds 20 seconds of work, 10 of rest
lateral shuffle
Spectrum Squats, 25#
Good mornings, 25#, 20
3 rounds
Tabata cycle, 8 rounds 20 seconds of work, 10 of rest
Rocket Girls/Speed Skaters
Clock Lunges, 10 rounds yields 100 reps
Tabata cycle, 8 rounds 20 seconds of work, 10 of rest
Ankle touches/Mountain Climbers
Cable Crunches, 170#, 7-7-7
Lunge with reach, 10#, continuous till the partner finished
3 rounds
Off-spring beat the Crossfitters into the shower and I did some Farmers Walk with 100#
Thursday, November 19, 2009
November 19, 2009
Jump Thursday.
Workout group, about a dozen of us.
Acceleration warm up with some mobility stuff.
squat jumps, 20 seconds
compass lunges, 40 seconds
various planks for active rest
4 rounds
Broad jump and vertical jump, 20 seconds
run the length of the tennis court and back, trash around, push ups, v-ups inchworms, and so on for 60 seconds of active rest
split squat jumps, 20 seconds
run the length of the tennis court and back, trash around, push ups, v-ups inchworms, and so on for 60 seconds of active rest
4 rounds
supine single leg hip march, 20 seconds on a side
single leg squats, up leg to the side and to the back, 20 seconds on a side
get ups, burpees, and get up burpees
3 rounds
call it a day.
Workout group, about a dozen of us.
Acceleration warm up with some mobility stuff.
squat jumps, 20 seconds
compass lunges, 40 seconds
various planks for active rest
4 rounds
Broad jump and vertical jump, 20 seconds
run the length of the tennis court and back, trash around, push ups, v-ups inchworms, and so on for 60 seconds of active rest
split squat jumps, 20 seconds
run the length of the tennis court and back, trash around, push ups, v-ups inchworms, and so on for 60 seconds of active rest
4 rounds
supine single leg hip march, 20 seconds on a side
single leg squats, up leg to the side and to the back, 20 seconds on a side
get ups, burpees, and get up burpees
3 rounds
call it a day.
Wednesday, November 18, 2009
November 18, 2009
Treadmill intervals, work speed, 6.5mph, rest speed 3.5 mph, 15 minutes, 1.23 miles
Overhead Squats, 89# plus chains, 3x10
Dumbbell Snatch, 75#, 4 on a side, 3 sets
45 seconds of rest between rounds
Cable Crunches, 150# 3x7-7-7, feet neutral and lunge each side
Goodmornings, 25#, 3x20
no rest
Treadmill intervals, work speed, 6.5mph, rest speed 3.0 mph, 15 minutes, 1.16 miles
Overhead Squats, 89# plus chains, 3x10
Dumbbell Snatch, 75#, 4 on a side, 3 sets
45 seconds of rest between rounds
Cable Crunches, 150# 3x7-7-7, feet neutral and lunge each side
Goodmornings, 25#, 3x20
no rest
Treadmill intervals, work speed, 6.5mph, rest speed 3.0 mph, 15 minutes, 1.16 miles
Tuesday, November 17, 2009
Monday, November 16, 2009
November 16, 2009
@ Littlefield's, with the first born, 6freaking am.
Warm up
Tabata cycle
Supine Rows/Push ups
Rocket Girls/Speed Skaters
Squats/Lunges
Sit ups/X lateral supermen
Stretch
I did some Yoga-ish stuff, offspring did some bendy pretzel stuff they teach kids in high school sports, left over from when I was a kid.
Work
Lateral step box ups, 30#, 8-12 reps, 3 rounds
Cable push pull, 60#, 10 on a side, 3 rounds
lateral box hops, 30 seconds
dumbbell high pull, 45#, 4 on a side, 5 rounds
Standing cable crunches, 150#, 3x20
Good mornings, 25#, 3x20
Stretch-y stuff
Off-spring went and showered, I went down to the pit and watched the morning Crossfit crew finish up. OK, I didn't stand there and stare.
Dumbbell snatch 50#, 1x10
Snatch, 95#, 3x7
Warm up
Tabata cycle
Supine Rows/Push ups
Rocket Girls/Speed Skaters
Squats/Lunges
Sit ups/X lateral supermen
Stretch
I did some Yoga-ish stuff, offspring did some bendy pretzel stuff they teach kids in high school sports, left over from when I was a kid.
Work
Lateral step box ups, 30#, 8-12 reps, 3 rounds
Cable push pull, 60#, 10 on a side, 3 rounds
lateral box hops, 30 seconds
dumbbell high pull, 45#, 4 on a side, 5 rounds
Standing cable crunches, 150#, 3x20
Good mornings, 25#, 3x20
Stretch-y stuff
Off-spring went and showered, I went down to the pit and watched the morning Crossfit crew finish up. OK, I didn't stand there and stare.
Dumbbell snatch 50#, 1x10
Snatch, 95#, 3x7
Saturday, November 14, 2009
November 14, 2009
Worked out with the first born at Littlefield's Gym. Kinda interesting learning the layout of a new facility.
Treadmill warm up 10 minutes.
Stretch and mobility
Spectrum Squats
Bench dips, 12 reps
30 seconds of rest, repeat 3x
3 minutes on the treadmill
Renegade Rows, 20#, 3x10
Blast offs, 3x10
Medi-ball partner twist pass 10 on a side
3 minutes on treadmill
Cable Crunches, 150#, 3x15
Diagonal Plate Raises, 25#, 3x10 per side
Tripping on people in the "Ab room" did some trash and stretching
3 minutes on the treadmill call it good.
Wore sweatshirt and pants, so the heat got to me a bit more than usual.
Treadmill warm up 10 minutes.
Stretch and mobility
Spectrum Squats
Bench dips, 12 reps
30 seconds of rest, repeat 3x
3 minutes on the treadmill
Renegade Rows, 20#, 3x10
Blast offs, 3x10
Medi-ball partner twist pass 10 on a side
3 minutes on treadmill
Cable Crunches, 150#, 3x15
Diagonal Plate Raises, 25#, 3x10 per side
Tripping on people in the "Ab room" did some trash and stretching
3 minutes on the treadmill call it good.
Wore sweatshirt and pants, so the heat got to me a bit more than usual.
Thursday, November 12, 2009
November 12, 2009
Work out group, maybe 11 of us.
Warm up usual fare. Mobility usual fare.
Pre-work
5 vertical jump and stick
lunge walk width of tennis court
sprint 1 court, jog 2
lather, rinse, repeat 4 times
Weight Room
Dumbbell Swings, 35#, 10, 9, 8, 7, 6, 5, 4, 3, 2,1
Goblet Squats, 35#, 10, 9, 8, 7, 6, 5, 4, 3, 2,1
Medicine Ball Fun
Move the Mountain
Wall ball
Egg Toss Run Under
Triangle Chest Pass
Triangle rotation pass
Wall Ball
Partner Move the Mountain
Wall Ball
Warm up usual fare. Mobility usual fare.
Pre-work
5 vertical jump and stick
lunge walk width of tennis court
sprint 1 court, jog 2
lather, rinse, repeat 4 times
Weight Room
Dumbbell Swings, 35#, 10, 9, 8, 7, 6, 5, 4, 3, 2,1
Goblet Squats, 35#, 10, 9, 8, 7, 6, 5, 4, 3, 2,1
Medicine Ball Fun
Move the Mountain
Wall ball
Egg Toss Run Under
Triangle Chest Pass
Triangle rotation pass
Wall Ball
Partner Move the Mountain
Wall Ball
Thursday, November 5, 2009
November 5, 2009
Workout Group 9 or so of us.
Medicine ball warm up
mobility today was stuff we've done before, but, it has been awhile so it was nice to see old friends
pre-work, 5 minutes continuous cycle
5 supine rows
10 push ups
15 air squats
Weight Room
3rounds, 10 reps
Push Press
Walking lunges
Bar Dips
Bent over Rows
Conditioning, 3 rounds
2 x 4 split jumps, sprint 25 yards, jog back
5-10 supine rows,
5 push ups
6 split squats each side
2 line, 3 way suicide
25 yard sprint, walk back
Since, I'm taking time off this month, and with the holidays next month, I expect more off then on. I'm not pushing real hard. Let things heal, get some rest, and then start up again in January.
Medicine ball warm up
mobility today was stuff we've done before, but, it has been awhile so it was nice to see old friends
pre-work, 5 minutes continuous cycle
5 supine rows
10 push ups
15 air squats
Weight Room
3rounds, 10 reps
Push Press
Walking lunges
Bar Dips
Bent over Rows
Conditioning, 3 rounds
2 x 4 split jumps, sprint 25 yards, jog back
5-10 supine rows,
5 push ups
6 split squats each side
2 line, 3 way suicide
25 yard sprint, walk back
Since, I'm taking time off this month, and with the holidays next month, I expect more off then on. I'm not pushing real hard. Let things heal, get some rest, and then start up again in January.
Wednesday, November 4, 2009
November 4, 2009
Treadmill Intervals, 6.5mph work speed, 3.5mph rest speed, 15 minutes, 1.23 miles
push up burpee with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
4 way neck machine, 150#, 3x20
Standing Cable crunches, 150#, 3x20
Good mornings, 25#, 3x20
Cable Push Pull, 60#, 3x20
Treadmill Intervals, 6.0mph work speed, 3.0mph rest speed, 15 minutes, 1.00 miles
push up burpee with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
4 way neck machine, 150#, 3x20
Standing Cable crunches, 150#, 3x20
Good mornings, 25#, 3x20
Cable Push Pull, 60#, 3x20
Treadmill Intervals, 6.0mph work speed, 3.0mph rest speed, 15 minutes, 1.00 miles
Tuesday, November 3, 2009
November 3, 2009
Yoga. 17 or so people. Same as ever, just about ready to jump screaming out of my skin for the first 15 minutes, and by the time we end with nap pose I'm all blissed out. Whatever. The balance pose was a challenge for my left side today -- didn't exactly fall down, but....
Sunday, November 1, 2009
Tennyson's Ulysses
Tho' much is taken, much abides; and tho' We are not now that strength which in the old days Moved earth and heaven; that which we are, we are; One equal-temper of heroic hearts, Made weak by time and fate, but strong in will To strive, to seek, to find, and not to yield.
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