Workout for 7/30 July 31, 2007
Posted by hardly Strength Training, General Cardio, Run
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The class today was special because we had several new drop-ins. I love it when more people look at what we do, our trainer calls it “Extraordinary Fitness”, and I tend to agree with this, but I might be biased. Anyway, one of the neat things is to look at the levels the newbies are at and then remember, “Oh yeah, that’s about where I started”. Doesn’t mean I’m NOT working hard, its just a reflection of the journey taken!
Warmup:
- 3x 21 Kettleball swings w/20kg ball
- 3x 300 M run
Workout:
- 2 minutes per station, aggregated count:
- Body Weight Squat
- Situps
- Push Ups
- Pull ups
- My total: 269
- 2K M Row, timed: 08:12 (20 seconds off my best. Hmm)
- 2x Front Squat, holding it at the bottom for a count of 5, for 5 reps per set, w/28kg Kettlebell.
- 60 Kettleball Swings w/28kg Kettlebell
7 27 Workout July 27, 2007
Posted by hardly Uncategorized, Strength Training, General Cardio
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Great fun today, the trainer mixed things up on us…
Warmup:
- 2x 50 wallballs @ 18kg
- 2x 30 calarie rows (row until the machine says you’ve used up 30 cals, which for me was somewhere between 2:30 and 2:55)
- We switched out between each of these wondeful, fun activities.
Workout:
- Tabata Interval Squats - 16 (8x max you can do in 30 seconds, with 20 second rest break in between. Score is the lowest you make for any one of the 8 sessions)
- Sit ups w/45 lbs load - 60 for minimum number of sets (These were a bit different. Start from the standard sit-up position w/a bar at the extension of a chest press, and the idea is to keep the bar perpindicular to the floor. Do the max you can do without stopping, and then take a 1-minute break.) 3 sets.
- Double kettle-ball swings 12 kg - 30
- Kettle-ball snatch 16 kg -10
- Double kettle-ball snatch 12 kg - 60 for time (5:50)
I had to leave early, while the rest of the class did kettle-ball squats, though I don’t know how many, or with which loads.
Last Day of this (6 week) Boot Camp! July 25, 2007
Posted by hardly Uncategorized, Strength Training, Run
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Although I didn’t know it when I started today, our trainer informed us that this was the last day of this session’s Boot Camp. This concludes my 3rd 6 week session, for a total of 18 weeks that I’ve been doing this.
Today’s workout:
- 1 Mile Run - 7:55 (warmup)
- 20 Body-weight squats
- 20 Front Squats w/24 kg kettle ball
- 50 Ball Slams w/10 kg medicine ball
- 50 Russian Swings w/24 kg kettle ball
- 300m run - 1:01
- Push Presses w/65 lbs - Maximum you can do in 6 minutes (61)
- Team Contest: Which team can finish fastest in the following event:
- 300m Row x 3 (per person)
- 30 pushups x 3 (per person)
- Answer: MY TEAM! - 9:00 minutes
- Stretch/Cooldown
As to the results over the 18 week period, I’m very impressed. I’ve reduced my body fat % to 19%, my resting heartrate has gone from 60ish to 50, and I’m able to do physical things (like physical labor or on-the-spot sporting activities) that I’ve not been able to do for a long, long time.
Good stuff! Can’t wait to see what the next 6 weeks brings…
Logbook Day Info
- Date: 07/25/2007
- Weight: 187
- Mood: Normal
- Resting Heart rate: 50
- Sleep Hours: 8
- Sleep Pattern: Disturbed
Hello world! July 24, 2007
Posted by hardly Uncategorized
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