Holiday induced drag December 31, 2007
Posted by hardly Kettlebell, Medicine Ball, Dumbbell, Row, Tabata
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I had not worked out for a week, and had been eating foods not on my diet, e.g. sugar, and I felt it today! New Year’s eve will be fun, but tomorrow, what will I feel like?
- 40 Wallballs @ 14 kg
- 500 M ’slow’ row (emphasis on form)
- 50 Wallballs @ 18 kg
- 500 M ’slow’ row
- 50 dumbbell bench presses @ 50 lbs per ‘bell
- 50 dumbbell deadlifts @ 100 lbs
- 3x of 8 1-legged squats per each leg… last set w/an 8 kg kettlebell
- Max sets of Kettlebell Swings @ 20 kg for 30 seconds on/15 seconds rest: 8 sets for me
- Tabata Row: 96 M (tie for PB)
- Tabata Squats: 15 (oh, that row killed me!)
Logbook Day Info
- Date: 12/31/2007
- Mood: Normal
- Sleep Pattern: Normal
Kettlebell, at rest December 26, 2007
Posted by hardly Uncategorized
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The season has officially taken hold in our house, and we’ve decided to take the week off from working out. I’m sure there will be some walks and other activities that could technically be described as work, but.
It’s time to visit w/friends and relatives, to tell stories of the year behind, and the year to come. And yes, to watch some very good movies!
BTW, for those of you who just got turned on to Cormac McCarthy through the movie, “No Country for Old Men”, you might want to check out his Pulitzer prize-winning book, “The Road”. Neither of these stories are what I’d call holiday fair, but they are very, very good in the haunting of your thoughts & dreams sense.
The Twelve days of Functional Training December 21, 2007
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The question for today is whether it’s better to scratch a creative itch (and share it), or not. Discuss amongst yourselves!
On the first day of Christmas, my trainer gave to me a 1000 Meter Row
On the second day of Christmas, my trainer gave to me two Olympic bars
On the third day of Christmas, my trainer gave to me three wall balls
On the fourth day of Christmas, my trainer gave to me four mile runs
On the fifth day of Christmas, my trainer gave to me FIVE kettle-bells
On the sixth day of Christmas, my trainer gave to me six men a-gasping
On the seventh day of Christmas, my trainer gave to me seven plates a-rolling
On the eighth day of Christmas, my trainer gave to me eight maids a-squating
On the ninth day of Christmas, my trainer gave to me nine ladies dipping
On the tenth day of Christmas, my trainer gave to me ten boards for leaping
On the eleventh day of Christmas, my trainer gave to me eleven kippers kipping
On the twelfth day of Christmas, my trainer gave to me twelve dumbbells falling
Things that go bump in the night December 21, 2007
Posted by hardly Uncategorized
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Oh man, today’s workout was a slog. Why? Because my daughter decided that she needed to wake us up at 2:00 am. I did not get back to sleep until at least 4:30, so I was in great condition for great effort today - NOT!
Warmup
- 2x through:
- 40 Snatches @ 16 kg (20 each arm)
- 40 sit-ups
- 30 body-weight squats
Workout:
- 100 Thrusters for time: 6:14
- 60 push-ups
- 40 pull-ups
- 2x 300 M row for best time: 58.9
- 2x of 10 Squat Cleans @ 16k
Our trainer is having us do some new stuff this week, and the squat cleans is part of this. Basic idea is to move the weight upward as little as possible, and then drop into a squat, with the point being to get under the weight. It was fun, but a bit challenging as it’s a new movement. By my last reps, I was getting the hang of it, but it certainly needs more work.
Logbook Day Info
- Date: 12/21/2007
- Mood: Normal
- Sleep Hours: 6
- Sleep Pattern: Insufficient
Feeling sorry for all those weight-machine addicts December 19, 2007
Posted by hardly Kettlebell, Bar, Row, 100 of... for time, Pushups
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One of the interesting dynamics of our workouts is how those who are working out on the weight machines in the weight room watch our group go about our work. I’d say it’s typically a mix of boredom and fear. I’ve asked several of them to join our merry band because they look sorta interested, but they just don’t wanna. They are comfortable w/their workouts and their results. I guess what I wonder is why they wouldn’t want more results for the same investment of time? “Life ain’t nothin’ but a funny, funny riddle…”
Warmup:
- 1 K Row at a warm-up pace, e.g. we’re not setting records here.
- 30 push-ups
- 30 American Swings w/24kg kettlebell
- 30 situps
Workout:
- 100 kettlebell snatches @ 20 kg: 4:55 (PB!!!)
- 2x Max pushups w/a 3-second pause at the bottom w/a 1 minute rest between rounds: 18 for the first round and 8.5 for the second.
- 3x of (w/65 lbs bar):
- 5 Cleans
- 5 Push Presses
- 5 Front Squats
- 15 push-ups
- Max sets of V-Holds, 1 min on, 1 min rest: 2.5
- 25 Push-presses @ 65 lbs
I enjoyed this workout. The personal best was a big deal because I S-H-A-T-T-E-R-E-D the prior mark by 30 seconds. My trainer said, “We’re moving you up to the next higher kettlebell when we next do this”, which is what passes for a compliment in class. Plus, although we were doing some serious work w/the 65 lbs bar, some of it was about getting used to doing new movements w/the bar. It’s fun to learn new things!
Logbook Day Info
- Date: 12/19/2007
- Mood: Normal
- Sleep Hours: 8
- Sleep Pattern: Disturbed
Just a lot of work… December 17, 2007
Posted by hardly Kettlebell, Bar, Medicine Ball, Pullups, Pushups
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Warmup:
- 30 bodyweight squats
- 30 push-ups
- 30 American (high) swings w/20 kg kettlebell
- 30 Push-ups
- 30 Alternating One-handed swings w/20 kg kettlebell
Workout:
- 3x of the following:
- 20 Kettlebell Squats @ 2 20 kg kettlebells
- 1 Lap around the gym w/2 20 kg kettlebells
- Pullups:
- As many as you can do with a 5 second hang in between each rep: 10
- As many as you can do after a 1 min rest: 8
- Another minutue of rest, and then as many as you can do with a 5 second hang in between each rep: 4
- Yet another minute of rest, and then as many as you can do with a 5 second hang in between each rep: 3
- 60 Split jumps for time: 3:36
- 30 Overhead Presses @ 95#
- 30 Bar Snatches @ 65#
- 60 Wallballs @ 18 kg
Logbook Day Info
- Date: 12/17/2007
- Mood: Normal
- Sleep Hours: 8
- Sleep Pattern: Disturbed
Bigger Kettlebells December 14, 2007
Posted by hardly Kettlebell, Bar, Row, Pushups, Dips
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Warmup:
- 50 Cleans & Presses @ 20 kg
- 20 Front Squats
- 20 Front Squats w/kettlebell @ 20 kg
Workout:
- 500M Row: 1:32.4 PB!
- 4 times through the following:
- 30 American (high) swings @ 24 kg
- 30 incline push-ups
- 10 Squats (on the smith press) @ 100 lbs
- 20 dips
For those of you reading this blog closely, you might well be wondering why we used a Smith Press today (don’t touch the weight machines!). The reason is simple: Our trainer wanted us to improve our range of movement, and the Smith Press helps achieve this by helping us understand just how far we can go down. It’s unlikely that we’ll use this piece of equipment much except to help us improve our range of motion, and I’d anticipate more work w/the bar in the coming weeks.
Look at those kettlebell loads - not one below 20 today! And I was sweating like a pig!
Logbook Day Info
- Date: 12/14/2007
- Mood: Normal
- Sleep Hours: 8
- Sleep Pattern: Normal
Ever feel like that Hot Rod Lincoln? December 12, 2007
Posted by hardly Kettlebell, Bar, Dumbbell, Row, 6 Minutes of...
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You know the song… gaining on the Cadilac and suddenly you’ve got flames comin’ out the side, and the engine starts to knockin’? I hate it when that happens…
Warmup:
- 30 Front Squats
- 30 American Swings @ 20 kg Kettlebell
- 30 Front Squats w/20 kg Kettlebell
Workout:
- Within 6 Minutes (my result was 5:25, not bad):
- 100 Sit-ups
- 50 Deadlifts @ 95 lbs
- 3 Rounds of:
- 20 Chest Presses w/2 45 lbs dumbells
- Farmer’s Carry, 1 lap around the gym w/2 65 lbs dumbbells
- Interval Row:
- 4 rounds of 60 Seconds on, then 60 seconds rest, with your result being the fewest number of meters covered in any one of the 4 rounds.
- My worst: 293 meters
- And then, my engine started knockin’… oh, the urge to throw-up reared its ugly head yet again!
So, my workout ended two movements early. We were slated to do a round of 50 wallballs, and a bunch of jump rope, but it was not to be for me today. I guess that’s what one gets when one takes time off from working out, regardless of how good the reason is!
Logbook Day Info
- Date: 12/12/2007
- Weight: 178.5
- Mood: Normal
- Sleep Hours: 8
- Sleep Pattern: Disturbed
What’s the best heartrate? December 7, 2007
Posted by hardly Kettlebell, Bar, Dumbbell, Row, Tabata, Pullups, Pushups
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“Beating”
Ah, back to the gym. Not really ready to go full-bore after getting past the worst of my cold, but definitely ready to get back on the rower again.
Warmup:
- 30 Dumbbell swings @ 45 lbs
- 30 Sit-ups
- 15 Dumbbell swings @ 45 lbs, pausing for 5 seconds at the top of the swing
- 30 Dumbbell swings
- 50 Push-ups
- (Coach is getting a bit aggressive about the term ‘warmup’ methinks)
Workout:
- 60 1-arm dumbbell sit-ups @ 25 lbs
- Tabata squats w/12 kg kettlebell: 14 (PB)
- Team row: 2400 M, w/each participant owning 800 M (We Won!)
- Pull-ups: 35
- 2 labs of walking lunges
- 60 Bar Cleans @ 45 lbs
The interesting bit here was the Tabata Squats. To date, we’ve done these w/o loads, so having a load is a first. Also, our coach suggested that we take 30% off our top previous score and use that as a target. I did hit my revised target, so I feel pretty good about that.
All-in-all, good to get back to the gym. The cold should be gone by Monday, and I’ll ratchet things back up to their normal level of insanity, and am planning on adding in a zen-like focus on counting.
Logbook Day Info
- Date: 12/07/2007
- Weight: 179
- Mood: Normal
- Sleep Pattern: Disturbed
Do you know the 1 sure-fire way to improve your performance? December 6, 2007
Posted by hardly Uncategorized
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Cold still has it’s grip on me, but it’s loosening. I’ll probably get one workout in this week, on Friday.
But until then, did anyone else catch this NY Times article today, “I’m not really running, I’m not really running…”? I can clearly see how to apply this to a run or a bike-ride, but I’m not so certain about the workouts I typically do which are a sequence of many different movements, and the general idea being to max each of them out. I’m wondering if focusing on the counting of each rep would work?
Does anybody have any experience with this?
