December 5, 2008

Warm-up

Inchworm in place, with a tiger pushup, and a double leg raise
Rowed for 3 minutes
OHS with a naked 0-bar
towel hamstring stretch
quad stretch
reverse lunges
hurdle walk, reverse hurdle walk

Work out 3x5

Squats, 225#
Press, 135#
Hang Squat Cleans, 155#

Core 3x20

4 way neck machine, 120#
Cable Cunches, 150#
Cable Push Pull, 60#
Hyperextensions
Supine hip march

I felt good today although I needed a bunch of stretching to get loosened up.

December 4, 2008

Work out group had about a dozen folks show up. Had a new person, alas, this workout wasn't so welcoming. Fortunately she intuitively scaled stuff to her capacity -- I like that kind of self consciousness.

General warm-up
Various skips w/arm swings
Skip with a twist
Skip, skip, lunge
Hips in shuffle
Hips out shuffle
Puddle hops
Carioca, l, r
Forward Shuffle 2left, 2right
Backward shuffle 2left, 2right
Backward push
Butt kicks

Stretch
Reverse walking lunges hands overhead
High knee walk, Walking Lunge with quad stretch
Walking knee out Lunge with a double twist
Lunge elbow to instep w/ rotation
Inchworms with double kick
Walking Knee Machine
Superman walk
Kick walk

Pre-work, 6 rounds
6 burpees
6 lunges
6 broad jumps

Weight Room
70 Squats
5 supine rows, or pull-ups
50 Squats
10 supine rows, or pull-ups
30 Squats
15 supine rows, or pull-ups
10 Squats
20 supine rows, or pull-ups

Finish
Stairs Serpentine
"K's" killer ab workout

Pretty good work out tough but doable. My calves were cramping on me while running the stairs so I was doing the poky puppy but other wise just a good solid workout.

December 3, 2008

25 minutes of Treadmill intervals, 1:30, 3mph, 1:00, 8mph, covered 2 miles

Core 3x20

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

felt pretty fine today, which after Monday's embarassment is nice.

Play-Out

Why are we so enamored by the term “work-out”? Are we obsessed with “work” so that it becomes pervasive throughout our entire lives?

What if instead we did our “play-out”? What if we went to the gym with the goal of having fun? Obviously, we see this with folks who do a lot of cross training, and play sports to get their exercise. But, so many folks are trapped in the cycle of slogging. Slogging through an hour on some sort of ergonomic machine or slogging through a circuit of exercises with various machines. GAHHH! HOW DAMN BORING!

CrossFit defines fitness this way:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

So, I love that they chase after variety and intensity – and they encourage folks to play sports – particularly to learn new sports.

What if we called an exercise session a “play-out” and we looked for fun things to do? What if we said I have to go to my "learn-out" and we looked for new sports, new skills to learn?

Agility drills and skills offer a lot of fun.

Drills for Balance and Coordination

Drills for Speed and Agility

Eye-hand coordination stuff can be a hoot. And not everything has to be about grunting and sweating.

Learn to Juggle

Ross at Ross Traing has an interesting article about Juggling particularly about the mental benefits of learning new skills.

Of course places like Brand X, and HardCore Kids know that it has to be fun for kids to want to come back -- why do adults make exercise such a vitamin pill?

Interestingly Jim Baker of CrossFit makes the point that in coaching elderly people you have to remind them of seemingly simple neuromuscular activities, how to crawl, how to get up from a kneeling position -- they have to become child like to retain their youth.

Of course, now I have to take my own medicine.

December 2, 2008

Warm-up
10 minutes of treadmill intervals and 5 minutes talking to "W" about asthma -- ok so not the best one.

Workout

3x5, Bench Press, #195
3x5, Squat, #205
3x8, Glute-ham Raise
1x5, Deadlift, #285

Core, 3x20

4 way neck machine, #120
cable crunches, #150
cable push pull, 60#
hyperextensions
supine hip march

December 1, 2008

Workout group about a dozen folks showed up.

General warm-up
Hips in shuffle
Hips out shuffle
Puddle hops
Various skips w/arm swings
Skip with a twist
Skip, skip, lunge
Carioca, l, r
Forward Shuffle 2left, 2right
Backward shuffle 2left, 2right
Backward push
Butt kicks

Stretch
Reverse walking lunges hands overhead
High knee walk, Walking Lunge with quad stretch
Walking knee out Lunge with a double twist
Lunge elbow to instep w/ rotation
Inchworms with double kick
Walking Knee Machine
Superman walk
Kick walk

Agility/Speed
Sprint from a lying start
Prone head first
Supine head first, l,r
Prone feet first, l,r
Supine feet first

Weights 3 rounds
12, Sumo Dead lift, 50% bodyweight
12 Jump tuck
12, Dumbbell PP alternating sides
12 Jump tuck
12, Goblet Squats
12 Jump tuck
Farmers Walk, 40% body weight


V-ups , Planks, Cross lateral superman

Too damn hard my eyes were bigger than my stomach. Kinda embarassing to write a workout you can't do. Next time I'll drop the number of reps, to 8 and on the jump tucks I'll do a descending pyramid, 10, 8, 6