January 30, 2009

Warm-up

10 minutes of treadmill intervals,... I think I'm getting bored of this and my knees hurt. Time to think up a new warm up.

Work out

Hang Squat Cleans, 10, 8, 6, 4, 2, 4, 135#
Glute Ham Raises, 5x10
Cable Crunches, 10, 15, 20, 25, 15, 155#

Core 2x20

Cable push pull, 66#
hyperextensions

January 29, 2009

Workout Group

14 or so of us.

Warmup

Standard mix of general mobility and dynamic flexibility.

Work out

Started with partner medi-ball stuff, chest passes, slams, 1 legged shotguns, isometric squat hold chest pass (make sure you catch it or you're gonna get blasted in the nads).

20 minutes of medi-ball calisthentics or "Medicine ball love" the work intervals started out at 20 seconds but got longer as the workout progresses so that was tough. Med-ball workouts just tend to be fun, what is it about people playing with balls....

A bunch of us tried box jumps onto a 36 inch box at the end of class, this old fart is happy to say I cleared it and some. Yay me!

Jujitsu Class

Blasted through a lot of yellow belt stuff. Got my self in a pickle with a 22 year old during sparing and if I wasn't still feeling off from this stupid cold, I'd probably fought through but, I decided to give it a rest. He got me in some version of a head lock/guillotine which was annoying and an interesting problem to try and solve. I've thought through some options.

January 28, 2009

Karate Class

Some stretching and jogging.

The Renshi was in a meeting and so we started on our own just running through Kata. I was really surprised and pleased at what I did remember when I just did it.

One steps were more embarassing. I am to the place where I don't like to be thrown at all. Landing sucks. I think this is really going to hang up progress in both Karate and Jujitsu so I'm going to have to figure it out.

January 27, 2009

Warmup

15 minutes of Tread mill intervals, 7mph and 3mph, 1 minute work and rest

Work

4x7 Hang Squat Cleans, 135#
4x10 Glute-ham raises

Core, 2x20

4 way neck machine
Cable crunches
Cable push pull
hyperextensions

First workout back since the cold so it sucked. But it was good to get oxygenated and to sweat a bit.

January 22, 2009

I gad a coeld in ma gnose. So gno wergoud fr mee todaeh.

January 21, 2009

Karate Class

100 Jumping Jacks
10 Burpees
30 Air Squats
30 Double leg Mountain climbers
10 v-ups with a dead bug hold of 25 seconds

I enjoyed today though I felt awkward. We did bunkai on little snippits of kata, both of which involved throws.

I'm embarassed at how much I've forgotten in both the Japanese and kata. But, I think I'll just relax and enjoy it, it is good to be humble.

January 20, 2009

Warm up

15 minutes of treadmill intervals

Workout

5x7 hang squat cleans, 135#
glute and ham raises, 4x10

Core, 3x20

4 way neck machine, 150#
cable crunches, 155#
hyperextensions

January 19, 2009

Workout Group had about 18 or so.

Warm up

Pretty standard warmup and dynamic flexiblity session.

Pre-work

Consisted of 4 "exercises" we were supposed to do 4 rounds, I think most of us got through 3 before we ran out of time

• B-Ball court suicides, 2 pushups every time you touch the base line, on each of the other lines you add 2 pushups, so for example on the mid-court you do 6 pushups and the opposite baseline you do 10
• up 2, back 1, run and backward lateral shuffle
• 4x4 square hops
• medicine ball x-box

Weight Room

• Slrdl with a dumbbell 6 on each side
• deadbug with a crosslateral drop, 12-16
• 3x3 sports squat
• isometric and negative pull-ups, 5,4,3,2,1

January 15, 2009

Work out group

About 15 folks showed up. "J" called it "Jump Thursday".

Warm -up

Pretty standard fare and a bit short.

Pre-work

standing between the two sidelines of a tennis court we hopped side to side on the clap sprinted to the same space on the other side of the court and hopped front and back, then backwards ran back, wash, rinse and repeat on the clap

Work

20 seconds of jump squats
40 seconds of clock face lunges
5 pushups or 5 v-ups with a hold at the top
30 seconds of rest
4-rounds

30 seconds of Broad jumps
30 seconds of Rocket Girls
60 seconds of rest
4 rounds

20 seconds 1 knee to chest and hip raises
switch and repeat
20 seconds of 1 legged squats
switch and repeat
30 seconds of burpees
60 seconds of rest
3 rounds

And we've got Jujitsu class tonight so more on that later.

January 14, 2009

Noon Karate Class

Boy don't I feel awkward after 2 sessions off. Back to the basics. Kinda cool to have the dojo, and the instructor to myself.

Worked on Shotei Uchi, and hammer fist

A tiny bit of Kata

January 13, 2009

AM Workout

Mostly this was about getting into the habit of exercise in the morning. I didn't try to accomplish a hell of a lot. Since my GymBoss timer was in the car, and, it was about 4 degrees this morning I kinda did a tabata cycle.

Clubbell, mills, swipes, casts
Kettlebell, swings, h2h swings, high pull/cleans, sumo deadlift with row
Kettlebell, swings, h2h swings, high pull/cleans, sumo deadlift with row
Clubbell, mills, swipes, casts

Noon Workout

20 minutes of treadmill intervals, 7mph work, 3mph rest, 80 second intervals, 1.6 miles

4 sets, 6-8 reps, 2 super sets, 2-4 reps

a jumble of the following: Power Cleans and Press, hang Squat Cleans, Clean and Jerk
hamstring stretch altenated

Core, 4x25

4 way neck machine
Cable crunches
Cable push pull
hyperextensions
supine hip march

January 12, 2009

Workout Group about 20 people.

Warm up

360 degree warmup
various skips and arm swings
shuffles
carioca
backwards push
backwards runs

lunges
superman
kicks and so on

Pre-Work, 6 rounds

blast offs
let downs

3, 15 second cycles
burpees, lateral jumps, push ups, for example

Triangle run 10 minutes continuous
sprint corner to corner on b-ball court, walk short end, jog long side, and repeat

Weight Room, 4-6 rounds

Dumbbell high pulls, 6-8 reps, 50#
Waiter lunges, 6 on each side, 35#

3X3x3, 90#
deadlift
power cleans
push press

The 3x3x3 was too much even for "J". I think we could have dumped the high pulls and the waiter lunges and possiblity gotten through it... but, no doubt that was tough.

Sunday 11, 2009

Second JuJitsu class -- Thursday evening was the first. Always nervous to start new stuff like this. The potential for injury is magnified by ignorance and testosterone. An awful lot of hitting the floor too. The floor is hard even when padded.

None-the-less, I was struck by how immediately useful Jujitsu is. Lots of "Yawara" which at this level are how to break free when somebody grabs your wrists. I liked the "Morote hazushi" basically when some fool grabs your wrist with both hands you break their hold and nose all in the same movement. (Of course I spattered hot grease on the back of my hand and wrist while cooking breakfast before class so all the wrist grabbing ripped some of the blisters. If there is a god it must be Loki.) Leverage is really the key to everything thus far. High School wrestling is both a benefit and a hinderance. The point here isn't to pin your opponent, and some of the tricks for sticking to an opponent or escapes just don't fit this game. But, being comfortable on the mats, quickness, strength or perhaps power and ruthlessness seem the same. However, I'm not 16 anymore.

January 7, 2009

AM Workout

15 minutes of Yoga

Noon Workout

Karate class was cancelled for the weather. So, today is a rest day I guess.

PM Workout

50 minutes of Yoga

Down Dog is a suck fest, but, the Triangle Poses and Warrior Poses are just plain a tough combination of balance and strength.

January 6, 2009

AM Workout

Tabata Cycle, 8 rounds, 20 seconds of work, 10 seconds of rest

Push ups/Bent over Rows, 115#
Clubbell mills, swipes, and casts, 7.5#
Thrusters, 115#/Lunges
V-ups/Contra-lateral Superman

Noon Workout

2.5 miles of treadmill intervals, 7mph work speed, 3mph rest, 2 minute intervals

Core, 4x20

4 way neck machine, 150#
Cable Crunches, 150#
Cable Push Pull, 60#
Hyperextensions
Supine Hip March

I think if I get moving a bit quicker I can fit 2 Tabata Cycles into the morning routine. I probably will try something like this for the second:
Press/Sumo Dead lift, w/a row
Clubbell mills, swipes, and casts
Goblet Squats/Push ups
Sit ups/Kettelbell swings

January 5, 2009

Work out group about 20 people showed up for "J" return and our 1 year anniversary.

Warm up

Same stuff but with a jog back. So skipping with arm circles the length of the b-ball court and then jog back, for example. Some basic flexibility stuff, lunges and twists and so on.

Weight room

5 rounds, rest for 90 seconds between rounds

weighted jump squats, 6 reps, 35# dumbell
RDL, 6 reps, 205#
dumbell swings, 10 reps, 35# dumbell
pushups, 10 reps
dumbell swings, 10 reps, 35# dumbell


jogging around the B-ball court while we waited for some folks
Bleacher stairs for 5 minutes with a calesthentic bonus, v-ups, push ups with a twist, etc.

Calesthentics

6 rounds

deep jumping lunges, 6 on a side
split squats, 6 on a side

then a minute or two of balistic stuff, fast air squats, burpees, jumping jacks, wall touches all jumbled together

Pretty tough while we were doing it but I felt good about my recovery between and after. I went heavy on the weight room stuff so I didn't quite finish and I didn't want to hang up the group... what to do, what to do.

January 4, 2009

Warm Up

35 minutes of Yoga

Work Out, Tabata Cycle 8 rounds, 20 seconds of work, 10 seconds of rest

25# Kettelbell swings/ 25# Diagonal Plate Raises
7.5# Clubbell, Mills/Swipes/Casts
115# Bent over Rows/Air Squats
25# Kettelbell high pulls, clean and press

4:10 pm

40 minutes of Yoga

One of the interesting aspects of Yoga is the issue of symmetry. It is painfully obvious the difference between my left and right sides, probably front and back as well, but, I've not noticed that quite as much. Yoga is more dynamic than static stretching, however, I think that dynamic flexibility while incredibly valuable and something I will continue, is so active that it is easier to hide ones assymmetry. Too, the whole matter of paying attention to ones breathing, rather than just huffing and puffing in order to keep up, is really valuable. It kinda falls between seated meditation and walking meditation -- for those of us too hyper to sit and not skilled enough to walk and breath without chasing the chickens.

January 3, 2009

Warm up

not so much

Work out, 6x10

Thrusters/Sumo deadlift, alternated, 115#
clubbell, mills, swipes, casts, 7.5#
one handed kettlebell swings, 25#
diagonal plate raises, 25#

30 Minutes of Yoga/Meditation, gotta justify the Christmast gifts after all.

The "new" 10 Commandments of exercise.

I didn't think these up, rather, I found them. But wisdom is where you find it and if you are smart enough to pick it up when you find it. I actually have 5 more commandments to find in order to have 10... but, I think it is worth etching the ones I do have in virtual stone.

1. Train like you "play" don't "play" to train.

We are fond of saying that our sport specific movements are so unique that nothing else but the sport prepares us for the sport. Truth is it is possible to find someway to slow things down, to simulate whole or partial movements, and so on -- after all it is still a human body that is playing the sport or living the life, not some sport specific body that has an additional joint that the rest of us don't have.

2. Train movements not muscles.

This is an attempt to break with the body building style of training. Training muscles in isolation does not train like we "play" hence it violates the first commandment. Think for a moment about seated leg extensions -- these are great preperation for a seated ass kicking contest... otherwise they are a waste of time.

3. Never go to the gym alone.

With all those miles of mirrors and shiny chrome you never can tell what is going to happen. Seriously, going to the gym by yourself is a total buzz kill except for the most hardcore. The hint of competition and the helping of cooperation turns exercise into the sport of fitness, rather, than the task of slogging.

4. Stretching is not a warm up.

There is evidence that static stretching done before sport or exercise actually impares the muscles isometric and dynamic strength. So, stretching that looks like, yoga, or dynamic flexibility movements, for examples is important, and might be part of a warm up. However, the old stretch and hold, as we've seen ranks and rows of athletes perform is actually setting them up for injury. There may well be a place for static stretching but it is not as a warm up.

5. Balance is everything.

Sure, I mean balance like standing on one foot and rubbing your tummy and patting your head. But, I also mean muscular and skeletal balance, bilateral symmetry as it were. The vast majority of us are hand dominant and that is an efficiency we need, however, it also sets us up for weakness and injury. Since we are self conscious it is also something we can work to minimize. I also mean balance around a joint. For example when you destroy a knee the Orthopedic surgeon and the PT tell you to strengthen your quadriceps. And you should, but, you should also stabilize the joint with hamstring and calf strength -- after all over strong quadriceps may have caused/antagonized the injury in the first place.