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.
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