July 22, 2010

Workout group, 7 of us, "Dude day", weighted vest.

JB had a small window of time and the shed was locked, so, despite the beautiful weather we went inside after a standard warm up and mobility routine.

Fun with Weights.

I got lost looking for clips in the weight room. So they started without me. It looked like some sort of dead-lift and walking with the bar medley.

M and I were working with 135#

Then we did dead-lift suicide, 5 on the base line, run to the foul line and back for 5 more dead-lift, out to the half court and so on.

Bar on one baseline us on the opposite, 5 burpees, run down to the bar and do 5 dead-lift, run back partner goes, we did two rounds.

5x5 complex

Dead-lift
Romanian Dead-lift
High Pulls
Power Cleans
Lunges

Regular suicide on the B-ball court lines.

Backwards walk with the bar overhead, something like a court and a half.

Lunge walk as far as you can partner switches.

Push-ups, 10, 8, 6, 4, 2
V-ups, 10, 8, 6, 4, 2

Floor to overhead anyhow, walk to foul line put it down, pick it up again, and walk to half court and so on.

Put the toys away.

Evening Workout. I've been swapping e-mails with a martial artist friend about training. So while the male offspring was doing Jujitsu I snuck off for another work out. It is my first attempt at an homage workout.

Weighted vest.

Push up burpees with a pull up, 10, 8, 6, 4, 2
hyperextensions, 2, 4, 6, 8, 10

3rounds
Overhead Squats, 95# plus chains 8 reps, last set I lost control on 3, but picked up again and finished
cable rear lateral raises, 35#, 8 reps
supine rows, 8 reps

I got on the stair climber but it wasn't monitering heart rate so to hell with it.

I grabbed 2 45# dumbbells and attacked... ok, climbed some stairs in an adjacent stairwell. I couldn't start where my friend is at, particularly with the vest. But I made some cool mods.

Carry dumbbells to the top, set them down, walk down, walk back up pick up the dumbells carry them down and walk back up, and so on. I did 5 cycles. About half and about half as fast as the man does -- ok for a start.

15 minutes of Sun salutations and Ashtanga intermediate thingy, or at least as best I could remember it otherwise I made it up.

3 rounds
Farmers walk 75 feet, 85#, 75#, 75#
4 way neck machine, 150# 4x4
Standing Cable Crunches, 160#, 10 neutral feet, 5 left forward, 5 right forward
Good Mornings, 135#, 8
Farmers walk 75 feet, 85#, 75#, 75#

July 21, 2010

Yoga.

I'm not disciplined enough yet to do this on my own which means I have to do what is offered. I'm ok with what we did today, it was more about stretching and relaxing and that is cool. But, it was kind of geared to beginners. I find that while my pelvis is still off a bit, the balance poses are challenging, more so then when things are straight up.

July 20, 2010

Weighted Vest.

Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10

Stair Climber, 15 minutes, hills, hear rate, seemed to average 155

elliptical thingy, 15 minutes, heart rate goal of 155

2 rounds
4 way neck machine, 150#x5
Standing Cable Crunches, 160#, 20
Good Mornings, 135# 10
Side Plank, 30 seconds each

Doing the burpee/hyper-extensions seems to get my heart rate up around 155. I did fine on the stair climber, but, I think I got a bit bored by the time I was on the elliptical thing. In any case that is about 35 minutes at 88% max heart rate.

July 19, 2010

Work out group, dozen, weighted vest. Humid, but not hot, and a steady drizzle.

Dumbbell Warm up and mobility. This warm up was different for us.

2 rounds
Walking lunges 20
10 push press
high pulls, 7 on a side
10 RDLs
10 twisting squats
10 backwards walking lunges

3 minutes
2 inchworms, 4 push ups, 8 walking lunges,

Dumbbell on the goal line, Dumbbell on the 20 yard line
2x through
high pull
run
high pull, other side
backwards run

Push ups, 10, 8, 6, 4, 2
run
Dumbbell swings, 2, 4, 6, 8, 10
back pedal

3 rounds
5 push press
run
5 push press other side
shuffle left, next round shuffle right, next round back pedal

2 minutes, with dumbbells
2 inchworms, 4 push ups, 8 walking lunges,

July 16 2009

Weight vest.

The Chiropractor put my pelvis back in place, mostly, so I was loathe to really stress things. I've been toying with using the aerobic machines more scientifically, or, at least more systematically. The have programs that adjust to stimulate heart rate, after all. So, I spent 15 minutes on the elliptical and 15 minutes on the stair climber aiming for a heart rate of 155. That is 89% of max, give or take.

2 rounds
4 way neck machine, 150#x5
Standing Cable Crunches, 10 w/neutral feet, 10 left forward, 10 right forward
side plank, 45 seconds on a side
Good mornings, 30

July 15, 2010

Work out group, 10 or so, 1 noob, weighted vest

Medi-ball warm up,and mobility

La Machina

run 4 10 yards, or 2 30 yards, or 1 80 yard round trip
some jumble of activities some with medi-balls
5 or 6 rounds
2 medi-ball move the mountains, one 10 yard increments, the second with 5 yard increments

200 yards throw the medi-ball and chase and throw again, no 2 throws in a row are the same

just no escape from the heat, but, JB was generous with rest so today was better than Monday.


I found this picture on somebodies blog. On one hand it is kinda cool showing the difference in volume, but, it would be even cooler if it had something like a 5lb plate just for scale.

July 14, 2010

Yoga.

I needed it. My lower back and pelvis were uncomfortable... I don't know if it is all resolved, but, it helped. I blew the balance poses, in part cause I wasn't really ready to do them.

I've been doing a little research on this matter of Yoga, trying to figure out what works for me. It seems the Ashtanga stuff is my preference. Straight up Sun Salutations, followed by the Ashtanga intermediate series is a cool way to flow into this stuff.

July 13, 2010

Weighted vest

Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10

Elliptical machine thing, 15 minutes, heart rate greater than 144

Squat Cleans, 10, 5, 5
standing cable crunches, 3x20

Good mornings, 3x10
Standing cable crunches, 3x20

July 12, 2010

Work out group, 7 of us, weighted vest and really damn hot on the turf

Standard warm up and mobility

5 rounds
5 yards of lateral shuffle, 15 seconds
air squats, 15 seconds
jump and stick, 15 seconds
split leg squat, left, 15 seconds
split leg squat, right 15 seconds
walk to the 25 yard line and back

8 stations, 2 rounds, 2 minutes of rest and 1 more round
3 way suicide, about 10 yards, 30 seconds
rest, 30 seconds
jump and stick
push ups
speed skaters with a touch
supine plank
compass lunges, hmmm I'm missing something

The heat just crushed us.

So for the last round we went back to the first 4 movements and did a jumble with random time. I was hosed.