Catching up

I've been working out, though, a little less regularly. Life is demanding a lot of my attention and so blogging is falling in priority.

I will admit to some soul searching, logged earlier, in a post about goals. There I noted that with my waning interest in martial sports, I was looking for other motivations for on going fitness activities. Recently I stumbled across a couple of book titles that caught my attention.

The Outdoor Athlete by Courtenay Schurman

Conditioning for Outdoor Fitness by David Musnick

I am pleasantly surprised by both books. The layout and production values of the first are better then the second. But, the information in the second has more re-read value. Both will take the interested and self-motivated person away from what they learned in High School Physical Education, or on the Body Building websites and towards a more functional fitness. I like very much that these books are not blinded by the notion of "sport specific" fitness and instead are looking for functional and adaptable fitness. That said both have detailed information for folks who engage in specific outdoor activities, and at various levels of intensity. Both are worth an inter-library loan, and the second, to my mind is worth the cost of a used copy to have around for reference.

October 20, 2009

Yoga. Again, probably 16 people or so.

October 19, 2009

Work out group, 13-15 of us, in the field house and weight room.
Weighted vest,

Medicine Ball Warmup
Dynamic mobility

Work

6x5
weighted push ups, 45#
dead lift, 225#
pull ups, vest
front squat, 185#

3x10
reverse hyper-extensions
hanging knee raises

Simple but good.

October 15, 2009

Fun with Weights
Weighted vest.

About 8-9 of us. Fun with weights is an interesting problem. The reps are usually low enough that you want to go heavy, yet, the work last about 45 minutes so the weight needs to be manageable. Several of us have settled on 135# as a good weight. Sometimes you have to modify the movements in order to get the reps, and sometimes the movements are vastly stronger than that weight, dead lift for example, but, it is a good compromise number. My strategy is to break the work into chunks and to only do a chunk at a time, e.g. 10 yard carry, alone that is easy. If however, you start adding each of the 10 yard carries up it gets overwhelming. Just, do what is in front of you right now, when it is time to dead lift, dead lift, when it is time to run, run. I like to break sets up too so that if I'm doing 10 reps, I do a big celebration at 5, cause I'm half way done, and I know I can do 5 reps so finishing isn't so hard, doing 10 is hard, but doing 2, 5's that is easy.

10/14/2009, Laughter is a good medicine

October 14, 2009

Warm up
Tredmill intervals, 15 minutes, 1 minute intervals, workspeed 6.3mph, rest speed 3.8mph, 1.23 miles.

Work
Push up burpees w/a pull up, 10, 8, 6, 4, 2
hyper-extensions 2, 4, 6, 8, 10

Dead lift, 315#, 3x6
Dumbbell snatch, 65#, 3x3

Cable Crunches, 150#,

October 13, 2009

Yoga. Hooboy. The football players were working out and listening to really loud hiphop. Kinda pissed off some of the yoga people. Cracked me up. I think the twinkly new age woowoo music we listen to during class is annoying -- but what do I know. It too is probably good for me,... yick.

October 12, 2009

Warm up
Weight vest.
Treadmill intervals, 6.2mph work speed, 3.7mph rest speed, 15 minutes, 1.21 miles

Work
Cable Flys, 30#x12, 40#12, 50#12
Box ups, 25# 3x12/Split Squats, 25# 3x8

Core
Cable Crunches, 150#, 3x20
Good Mornings, 25#, 20, 15, 10
Diagonal Plate Raises, 25#, 20, 14, 8

October 9, 2009

Warm Up

Treadmill intervals, 15 minutes, work speed, 6.1mph, rest 3.6mph, 1.18miles

Work

Deadlift 275#, 10, 8, 6, 4, 2
Dumbbell Snatch 65#, 2, 4, 6, 8, 10

Cable Crunches 150#, 2x30, 1x20
Cable Push Pulls 60#, 3x12 on a side

Took it fairly easy after yesterday. This got the heart rate up and the sweat flowing, but, really wasn't long enough to be grueling.

Changes Around Here!

Added JB as a contributor. He has been leading the workout group for nearly 2 years. Our workouts have been increasingly complex and so I've been finding myself asking him more frequently to foward them so I could post them. That was getting cumbersome for both of us. Hence the change. However, JB's day job is as a collegiate Cross Country and Track and Field coach. So, I imagine that as he has time he may well use the space to articulate some observations on exercise, his own, and his atheletes. I'm not sure how that will change the format -- I kinda look forward to the improvisation of it. I plan on using the space in much the same way, but, with some heavy shit going down in my life I've been less motivated to ruminate on exercise. I find that I like Chip Conrad's (at BodyTribe) ruminations on exercise. I'm not as WooWoo, or as liberal minded as he is, nor am I as conservative, and URAHH as Glassman and CrossFit. So reading between them is a nice tension. Hopefully, JB and I can play off each other with a similar dynamic.

10/8/2009, Field Day

Accel Warm up: 6 up to 100y up to 100%

Mobility:
Knee machine w/hop
Lunge and lean
Heel up RDL
Bow and reach
Inchworm
3 way hip lunge
Elbow to instep open up to Quad stretch
High knee to heel to butt
Kick walk

4 x 25y broad jump/25y jog, 200 yards

50yards x
5 Squat jumps
10y Bear crawl
Ascending push ups 1, 2, 3, 4, 5, start on the goal line and work out to the 50

Various distance sprints, to and from various plank positions x 100y

3ea x 5, alternating rights and lefts every round
Right arm single DB Push press
Right arm overhead lunge walk
Right arm bent row
Left arm unilateral push up
Left arm DB high pull

3 Exercise pyramid 1-5-1
Push up
Inchworm
Lunge walk

Nearly forgot the full field push up suicide!

Goal line - 2 push ups, add 2 every time
25y - 4 push ups
50y - 6 push ups
opposite 25y - 8 push ups
opposite goal line - 10 push ups

Partner crazy farmers walk
100y x
alternating partners
20y backward farmers walk
10y sprint forward
10 push ups

100y x
alternating partners
20yfarmers walk
10y backpedal
10 push ups

Pretty close to the way it went down anyway
jb

October 6, 2009

Yoga.

October 5, 2009

Warm Up
Skips w/Arms

Straight Leg Push

Bent Leg Push

Skip, skip lunge

Carioca

Forward Shuffle

Backward Shuffle

Side Shuffle 2 & 2

High Knee Carioca

Hips in

Hips out

Backward Push

Backward Run

Mobility:

Walking Leg Extension

Double Twist Lunge

High Knee Walk

Knee Out Walk

SLDL Walk

Inchworm

Knee Machine

Lunge to Quad

Heel to Butt

Kick Walk

Work

3 x

3 way stop n' go 1 x 10&20

2 way sport squat 30s

1 DB snatch 5ea

WTD lunge and twist 30s

1 Group

180's & 360's

3 x

Lat BRJ & Stick w/ jog 6 jumps

Lawn Mower 5ea

Overhead Lunge walk 6ea

Forward/Backward Suicide 1 x 5, 10, 15, 20

Bonus

Dumbbell overhead, walk backwards, 20 yards, run to goal line and back to dumbbell, repeat to opposite goal line, alternate sides

Dumbbell overhead, walk foward 20 yards, do 10 push ups, repeat to goal line, alternate sides

Long Weekend

Canoeing and Camping

16 miles over 3 days. Fall colors were amazing. Weather was variable.

October 1, 2009

Warm Up

Skip
Skip w/twist
Skip self love
Side Shuffle (High Low, Arm swings)
Forward shuffle
Backward Shuffle
Butt Kick
3 step butt kick
Puddle Hops
Carioca
HK Carioca
Backward run
Crazy Legs
Backward Crazy legs
Hips in
Hips Out

Mobility
backward to forward
Forward to backward
360s
Knee Hug w/Hip
Knee Machine
Reverse Lunge and lean
Knee out
Knee Up RDL
Bow and reach
Inchworm
High Knee Heel to butt

Work Out
4-6 x 20s/40s
Squat Jump 20s
Clock Lunge 60s active rest

4-6 x 20s
Broad Jump n' Stick 60s active rest
Split Jump 60s active rest

3 x 20s
Single Leg Hip Raise --
Squat Jump ->Speed Squat-->Squat and Hold
Burpees 40-60s

September 30, 2009

No vest.

Treadmill intervals, 1 minute intervals, 6mph work speed, 3.5mph rest speed, 1.16 miles in 15 minutes

push up burpees w/ 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

Snatch, 95#, 3x8