Categorizing Boogie-Boarding January 29, 2008
Posted by hardly Uncategorized
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Tuesday was over an hour-and-a-half of boogie-boarding. Dunno about what that classifies as, but I’m certain work was involved… and being present in the moment.
Logbook Activity
- Type: Other
- Date: 01/29/2008
- Time: 11:00:00
- Total Time: 1:40:00.00
What’s your position on ‘grunting’ in the gym? January 25, 2008
Posted by hardly Sit-ups, Kettlebell, Dumbbell, Row, 100 of... for time, Pushups
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Today was one of those days where the trainer decided to have us do a lot of pushing with our legs, and that also means that my friend the kettlebell was flying every which-way.
The interesting bit in doing this work is that our trainer is pretty good at eye-balling our work loads and we are usually maxing things out. To the point that gutteral utterances occur. LOUDLY. Some people are O.K. with this, some aren’t. My thinking is that a gym is neither a library nor a chess match. It’s not like I dropped a weight a weight on your foot is it?
Warmup:
- 500 M Row
- 2 laps around the gym, Farmer’s Carry w/2 60 lbs dumbbells
- 2x:
- Lunges
- 30 pushups
Workout:
- 30 Russian Swings w/24 kg kettlebell
- 2x 10 one-handed kettlebell cleans @ 16 kg
- 2x:
- 20 kettlebell squats @ 20 kg
- 10 kettlebell squats @ 20 kg w/3 second hold at the bottom
- 2x 10 one-handed kettlebell cleans @ 20 kg (a little grunting)
- 50 reps each (200 total):
- Box Jumps
- Scissor Sit-ups
- One-handed Dumbbell Deadlifts @ 65 lbs
- Double kettlebell snatches @ 16 kg (major grunting)
- Time: 13:43
- 100 Pushups: 2:24
I think the time for the pushups was a pb, but I wasn’t sure. All I know is I was goin’ for broke on that one.
Logbook Activity
- Type: Other
- Date: 01/25/2008
- Time: 09:20:00
- Total Time: 00:59:42.00
- Average Heart rate: 149
- Max Heart rate: 181
Whole Lotta Shakin’ Goin’ On January 23, 2008
Posted by hardly Sit-ups, Kettlebell, Dumbbell, Row, Pullups, Pushups
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Ever had a workout that causes your muscles to quiver & shake for 30 - 60 minutes after you’re done? Well, that’s me today.
Warmup:
- 50 ea of: Bodyweight Squats, Swedish Ball Sit-ups, American Swings @ 20 kg
Workout:
- 2x of:
- Walking Lunges
- Farmer’s Carry w/2 70 lbs dumbbells
- 2x of 25 One-armed Kettlebell Cleans @ 20 kg, 1 set per arm
- 40 Double Ketlebell Cleans @ 12 kg
- 20 Double Kettlebell Cleans @ 16 kg (Coach thought I needed more weight.)
- 4x 100 M Row, with the objective being one stroke at the lowest possible avg 500 M pace: 1:23
- 9 Minutes of :
- 3 minutes of KB Squats @ 2 16 kg kettlebells
- 3 minutes of Push-ups
- 3 minutes of KB Push-Presses @ 2 16 kg kettlebells
- Total rep count: 160
- 30 knee-ups
- Max Pull-ups: 11
I think I’m going to be sore tomorrow.
Logbook Activity
- Type: Other
- Date: 01/23/2008
- Time: 09:20:00
- Total Time: 1:09:00.00
- Average Heart rate: 146
- Max Heart rate: 183
Ever done sit-ups while you were loaded? January 21, 2008
Posted by hardly Sit-ups, Kettlebell, Bar, Row, 100 of... for time, Pushups
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It used to be, before signing up for my class and my current trainer, that I’d do sit-ups w/a load by getting a plate of a certain weight, and then lay down, and then put the weight on my chest, cross my arms, and then get to rolling on whatever the total rep count was.
Since then, I’ve learned another method that has a couple of advantages to it. In this method, you get a bar, lay down, and then hold the bar above your chest like you are about to do a bench press. At that point, just do a sit-up, like normal, and keep the bar up. The advantages seem to be that not only are you working our abs, but also your shoulders and back. Additionally, you can keep on adding weight so you can keep challenging yourself.
Warmup:
- 30 Squats
- 2x 30 One-armed swings @ 20 kg
- 30 push-ups
Workout:
- 2K Relay row, my leg was 500M: 1:33
- 100 Loaded Sit-ups @45 lbs: 8:36
- 50 Deadlifts @ 90 lbs
- 50 Russian Swings @ 28 kg
- 50 Pushups
What did you do in your workout today, Dave? Oh, I hung around the gym… January 18, 2008
Posted by hardly Sit-ups, Kettlebell, Bar, Max reps, Pullups, Pushups
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Today’s workout included some of the movements that I really like doing - basically they are anything where I’m hanging off of a bar. The movement most understood in the workout sense is the pull-up, but there are other possibilities, and they are all good ways to improve physical fitness.
Warmup:
- 2x of 30 reps at each station:
- Situps
- American Swings @ 20 kg
- Pushups
- Wallball @ 18 kg
- (That’s a warmup? Isn’ that a workout???)
Workout:
- 60 Kettlebell Cleans @ 24kg
- 50 Split jumps (going down to a sitting position on a very low bench)
- 40 Push presses @ 95 lbs
- On the pull-up bar:
- Max pull-ups: 15
- Kipping practice, e.g. swinging back and forth
- Abdominal hold (raise your knees to your chest and hold it there)
- 30 knee-ups
- Max pull-ups: 10
Logbook Activity
- Type: Other
- Date: 01/18/2008
- Time: 09:20:00
- Total Time: 1:08:00.00
- Average Heart rate: 140
- Max Heart rate: 183
Fitness Trend: Functional Fitness Explained January 17, 2008
Posted by hardly Uncategorized
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Over the last six months or so that I’ve been blogging on Sweat365, my workouts have gotten a number of comments, mostly in the ‘wow, that’s a lot like work!’, or ‘good for you!’ categories. These are great comments to read!
I really like the results of my workouts, and I’d probably be lying if I said I didn’t enjoy them for the fact that I really push myself hard. But, there’s also no doubt that most people who watch my group train in the gym, or those who I explain it to simply have no idea why I do this, or what it’s all about. Well, except for the comments about how much weight I’ve lost, or how young I look (I tend to think the latter is all about genes, and the fact that most of my hair is still on top of my head!).
Recently, “Best Life” magazine had an article about the trend of Functional Fitness, and they’ve posted it on their website. It’s a pretty good article, and it speaks to some of the challenges health clubs and their clients are facing, and how Functional Fitness addresses them. You can find the article here.
I’m not going to say that Functional Fitness is the end-all, be-all to fitness, and I’m sure that like most things in life, there are critics out there that will help move this forward and evolve . But, based on my results to date, I’d say that it’s a heck of a lot better than what I was doing before, which was a segment of cardio followed by strength-training on the machines in the club. Of course, YMMV.
How do you measure fitness? January 14, 2008
Posted by hardly Sit-ups, Kettlebell, Bar, Tabata, 6 Minutes of..., Pushups
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One of the threads through my various careers, hobbies, and other activities is measurement of results. With regard to fitness, there are a number of ways to measure it, and sometimes the easiest measure is the simple rep count. How many of X did you do then, and how many can you do now?
Warm-up:
- 30 American Swings @ 20 kg kettlebell
- 2x 12 reps of Push-Presses w/a 20 kg kettlebell (1 set per arm)
Workout:
- Tabata Squats: 21 (PB!)
- 2x 20 kettebell cleans @ 24 kg
- 40 Russian Swings @ 24 kg kettlebell
- 2x 15 Russian Swings @ 28 kg kettlebell
- 6 minutes of situps: 213 (PB!!!)
- Deadlifts @ 155 lbs:
- 2x of 6 reps
- 2x of 5 reps
- 2x of 4 reps
- 6 minutes of pushups: 137 (pb tie)
Today was the first day of a new 6-week session, and we did a number of bench-marks. I’d say that my last session improved my abilities because my rep counts moved up, or were equal to my last efforts. And that sit-up number was a significant improvement, so I’m pumped!
BTW, one of my comrades did 276 sit-ups is 6 minutes today. I’m suspecting that animal sacrifice was involved, ’cause that’s just about inhuman… 
Logbook Activity
- Type: Other
- Date: 01/14/2008
- Time: 09:20:00
- Total Time: 1:08:32.00
- Average Heart rate: 145
- Max Heart rate: 180
Wanna go around the world, baby? January 11, 2008
Posted by hardly Kettlebell, Bar, Dumbbell, Tabata, 6 Minutes of...
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- 300 M Run
- 20 (per arm) Dumbbell Swings @ 35#
- 20 Dumbbell Swings @ 35#, alternating arms
- 20 Dumbbell Swing + Snatches @ 35#, alternating arms
- 20 Dumbbell Swing + Snatches @ 40#, alternating arms
- 6 minutes of Push-presses @ 65 lbs: 100 (PB!!!)
- Turkish Get-Ups, w/35# dumbell: 6
- Turkish Get-Ups, w/30# dumbell: 6
- Tabata Box Jumps @ 23″: 10 (PB)
- Around-the-world @ 20 kg kettlebell: 20 in each direction (40 total)
- Figure-eights @ 20 kg kettlebell: 10 in each direction (20 total)
- 2x Figure-eight + Around-the-worlds @ 20 kg kettlebell: 10
The best part of this workout was setting a new PB in the Push-Presses. My last score on this was 86, and was set several months ago. A definite improvement - Love that on a Friday!
Logbook Activity
- Type: Other
- Date: 01/11/2008
- Time: 09:20:00
- Total Time: 1:06:00.00
- Average Heart rate: 144
- Max Heart rate: 187
Deadlifts January 9, 2008
Posted by hardly Flexibility, Sit-ups, Bar, Row, Tabata, Pushups
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Warmup:
- 2x:
- 10 Overhead Squats
- 20 Bodyweight Squats
Workout:
- 40 Split Jumps
- 40 Push-ups
- 40 Sit-ups
- Deadlifts:
- 2x 10 reps @ 135 lbs
- 2x 5 reps @ 185 lbs
- 2x 3 reps @ 205 lbs
- 2x 3 reps @ 225 lbs
- 1x 3reps @ 225 lbs
- Tabata Row (8 rounds of 20 seconds on/10 seconds rest): 99 PB!
- 40 Thrusters @ 45 lbs
I like doing deadlifts, but my form needs work. Not holding my shoulders back, etc. So, these are hard, from a form perspective. I suppose that I made up for this by setting a new tabata row record. I love setting new personal bests!
Logbook Activity
- Type: Other
- Date: 01/09/2008
- Time: 09:30:00
- Total Time: 00:59:58.00
- Average Heart rate: 136
- Max Heart rate: 180
Can I have another recovery day? January 9, 2008
Posted by hardly Sit-ups, Kettlebell, Medicine Ball, Dumbbell, Row
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After setting several personal bests on Monday, Tuesday was a day of soreness, e.g. it was hard to get out of bed. Wednesday morning started off a bit better, but it still hurt to breath. And then, I went to workout!
Needless to say, it was a challenging workout, and I was really feeling the soreness!
Warmup:
- Jump Rope
- 3 laps of the stair run
- 30 wallballs @ 18 kg
Workout:
- 5x 10 Double Snatches w/2 12 kg kettlebells; at rep 5 & 10, stop at full extension and hold it for 5 seconds. For the last two sets, move up to 16 kg kettlebells
- 30 Kettlebell Thrusters w/2 16 kg kettlebells
- 50 Sit-ups on the Swedish Ball
- 1K Row: 3:50
- 21-15-9:
- Box Jumps
- Dumbbell Chest Presses @ 55 lbs
I was really dragging-ass. I did get through everything, but not with my usual snap, or energy. My 1K Row was way off pace, and even though I hadn’t totally maxed out aerobically, I was still sapped.
So, shut the books on this one. Might be time to start looking forward to Friday’s workout.
Logbook Activity
- Type: Other
- Date: 01/09/2008
- Time: 09:25:00
- Total Time: 1:04:00.00
