Why would you stop in the middle of a workout? October 27, 2008
Posted by hardly 6 Minutes of..., Dumbbell, Kettlebell, Medicine Ball, Other, Pullups, Pushups, Run
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One of the interesting bits I’ve learned about training over the years is that if you have a sharp increase in pain and you can’t do the given movement again, it’s time to stop.
Today, I had one of those moments, and so, I stopped. Something I did made my lower back unhappy (I think my baggy shorts got in the way of some KB swings), so I did some lower back stretches and called it a day.
Now, a lot of people would push on through. Tough it out. Too much risk for me.
Why?
Because I’m not training to be a professional athlete, or to run a race this w/e, or whatever that’s bounded by time & income. I’m training to improve my fitness and health over the L-O-N-G term. With that in mind, I’ll work on not debilitating myself, thankyouverymuch!
Warmp:
- 2X:
- 30 Wallballs @ 20#
- 2x 15 one-handed dumbbell cleans @ 35#
- 30 pullups
Workout:
- 6:00 Paralette Push-ups: 77 (Hey better than Friday!)
- 60 Kettlebell Snatches, working on revised form @ 20 kg
- 3x:
- 30 KB Swings
- 200 M run
- (Stopped on the run of the 3rd set because my back was bothering me)
When I stopped, I was maybe 10 minutes away from the end of our workout. Which is kind of a bummer, but OTOH, I had worked up quite a sweat, despite running in the chilly morning air. We’ll call it good, and maybe go find some ice & ibuprofin.
Workout:
- Type: Other
- Date: 10/27/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Identifying Weaknesses October 24, 2008
Posted by hardly 6 Minutes of..., Bar, Kettlebell, Other, Pushups
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The thing about working out down at GravityJanes is that we are constantly getting pushed to do new things, attempt something different, generally making our bodies constantly go “you want me to what?”
Today, we did something in that ’sorta new’ category, 6:00 of Paralette Push-ups. Now, I tend to think that I’m pretty good at garden-variety push-ups. But today’s score on the paralette’s was humbling.
Thing is, this is what we contsantly do, and it yields great fitness. The important bit is to always be ready to dust yourself off, get up and try again.
It’s a great lesson for most anything we attempt to do in life.
Warmup:
- 2x:
- Bodyweight Squats
- 20 Push Presses @ 65 lbs
- 20 Knee-ups
Workout:
- 5x:
- 10 Kettlebell Squats w/3 16 kg kettlebells
- 10 Double Kettlebell Cleans w/2 16 kg kettlebells
- 2x 10 (one set per arm) Kettlebell Snatches @ 1 16 kg kettlebell
- 6:00 of Paralette Push-ups: 72
- Deadlifts:
- 10 @ 185#
- 5x 3 @ 215#
- Kipping Pull-up Practice
Workout:
- Type: Other
- Date: 10/24/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Let’s give it to Mikey, he likes everything! October 20, 2008
Posted by hardly 6 Minutes of..., Bar, Dumbbell, Kettlebell, Max reps, Other, Pullups, Pushups, Row
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Today’s workout had all kinds of fun in it. We’re back into using kettlebells more, which is great because I always feel like I’ve done some work after swinging them around! We also tried out a new routine, and it was different. I still ended up in the same place I always do when doing one of these, e.g. Fran, Helen, etc. - on the floor, sweating like a pig, and gasping for air! Lovely.
Warmup:
- 30 Bodyweight Squats
- 30 KB Swings @ 24 kg
- Snatch Training - getting the muscles grooved in.
Workout:
- 60 Dumbbell Thrusters @ 2 20# ‘bells
- 9:00 of the following:
- 3:00 Rowing for calories: 62
- 3:00 Pull-ups: 26
- Push-ups: 72
- Grand Total: 161 (plus the sweating on the ground, can’t miss that!)
- 6:00 Double Kettlebell Swings @ 2 16 kg ‘bells: 93 (not bad)
- Feet-to-hands form work: 16 reps
- 30 Overhead Squats @ 45 lbs
That 9:00 drill in the middle of the workout there was the new routine. I liked it because it works different muscle groups, and there are few people I know who will be good at all three of these movements. So, there are some definite challenges there. For example, getting done w/the row, being winded, and then going and doing pull-ups where those muscles are relatively fresh (alas, the kipping pull-up continues to elude me). Weird to think of starting pull-ups as a way to catch your breath. Plus, 9:00 of doing anything at a high tempo is going to make one sweat. A lot. Good stuff, methinks.
Workout:
- Type: Other
- Date: 10/20/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
The Pull-up Challenge October 19, 2008
Posted by hardly 100 of... for time, 6 Minutes of..., Dumbbell, Kettlebell, Medicine Ball, Other, Pullups, Run, Sit-ups
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We’re all on a path, we’re all working on something.
For me, the next big thing I need to work on in my workouts is to develop my kipping pull-up. This is an important skill to add to my capabilities because this little maneuver gives one a much greater capacity to do more pull-ups in a given amount of time. And, I feel highly compelled to improve my pull-up times!
Anyway, here’s what we did at the Gang-up on Saturday:
Warmup:
- 2x:
- 40 Kettlebell Swings @ 20 kg
- 400 M Run
- 60 Wallballs @ 20#
- 25 GDH Situps
Workout:
- 800 M Run
- Max Lift: Dumbbell Bench Press
- 3 reps @ 2 60# dbs
- 3 reps @ 2 70# dbs
- 1/2 @2 80# dbs (that would be a failed rep!)
- 800 M Run
- 6:00 of Pull-ups (here, I just worked on my kipping pull-ups and didn’t count any of the reps, just focused on form)
- 6:00 of Wallball @ 20#: 83
- 100 Double Kettlbell Cleans @ 2 16kg ‘bells for time: 8:00
Workout:
- Type: Other
- Date: 10/18/2008
- Time: 08:00:00
- Total Time: 1:10:00.00
Faking Yourself Out October 13, 2008
Posted by hardly 6 Minutes of..., Bar, Kettlebell, Other, Pushups, Row, Uncategorized
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Humans are well-known for their capacity to self-delude.
I think I can.
I know I can’t.
Today, I had one of those moments, masked in the fog of a night spent getting up and down to fight the monsters in my youngest’s dark bedroom.
We were doing a 3-rep max load of front squats and I had miscalculated the weight. I had under-counted by 40 lbs, so when I went to try what I thought was 185#, but which was really 215# and it felt too heavy, I was sorely confused. Until my coach pointed out that maybe I should try backing the weight down to 200ish. Ohhh, yeah, let’s try that…
Warmup:
- 6:00 Row: 92 calories
- 40 Decline Paralette Push-ups
Workout:
- 3-rep max load Front Squats (targeting 4 or so sets): 135#, 155#, 175#, 200#
- 50 Kettlebell Cleans @ 2 16 kg
- 5x:
- 15 Shoulder Presses @ 65#
- 15 GDH Back Extensions
- Time: 11:30
- 2x:
- Rope Climb
- 30 Kettlebell Swings (low) @ 32 kg
Workout:
- Type: Other
- Date: 10/13/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Gang-up for 10/11 October 11, 2008
Posted by hardly 6 Minutes of..., Bar, Box Jumps, Dumbbell, Medicine Ball, Other, Pullups, Sit-ups, Uncategorized
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Gang-up is a little ritual at GravityJanes on Saturday mornings. As many of us gather as possible to do a workout. It’s loose and casual, but hey, we’re still doing work!
Warmup:
- 60 Dumbbell Snatches @ 20 lbs
- 60 Dumbbell Sit-ups @ 20 lbs
- 30 Bodyweight Squats
Workout:
- Max Loads:
- Pull-up: 90 lbs (holding a dumbbell with my feet)
- Box Jump: 30″ (36″ is just a bit too much right now)
- Front Squat: 125 lbs (I think this can go higher, I just ran out of time)
- 6:00 of Thrusters @ 95 lbs: 35
- 6:00 of Ball Slams w/a partner @ 14 lbs: 103
- 3:00 of Wallballs w/a partner@ 14 lbs: 98
- Max time in a tuck-sit: 54 seconds
Workout:
- Type: Other
- Date: 10/11/2008
- Time: 08:00:00
- Total Time: 1:00:00.00
Random Workout October 9, 2008
Posted by hardly 6 Minutes of..., Bar, Dumbbell, Jump Rope, Other, Sit-ups
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One of the keys to fitness is keeping your body off-balance regarding the work you’re about to perform. Today, I did this by just randomly selecting things to work on.
Warmup:
- 20 Bodyweight Squats
- 20 Overhead Squats @ 25 lbs (low box)
- 20 Overhead Squats @ 25 lbs (lower box)
- 30 Abmat sit-ups
- 2:00 of Jump Rope w/double-unders
Workout:
- 5x (using a 75 lbs bar):
- 15 Deadlifts
- 12 Hang Power Cleans
- 9 Front Squats
- 6 Push-jerks
- Time: 14:42
- 6:00 of Feet to Hands: 36
- 21 Overhead Squats @ 95 lbs
- 21 Dumbbell Bench Press @ 2 60lbs ‘bells
- 30 Back Extensions
Workout:
- Type: Other
- Date: 10/09/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Just kinda slapped some stuff together October 7, 2008
Posted by hardly 100 of... for time, 6 Minutes of..., Bar, Box Jumps, Kettlebell, Pullups, Pushups, Sit-ups
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Warmup:
- 30 ea:
- Wallball @ 20 lbs
- Ball Slams @ 20 lbs
- Box Jumps
- Paralette Push-ups
Workout:
- Tuck-sits 6x @ 10 seconds on, 20 seconds rest
- 40 Bodyweight Squats
- Max Duration Tuck-sit: 45 seconds
- Cleans @ 65 lbs: 3 sets of 10
- Split-Jerks @ 65 lbs: 3 sets of 10
- 6:00 of Pull-ups: 61 (PB?)
- 100 KB Swings @ 24 kg: 5:45
- 30 GDH Sit-ups
What to call it? September 29, 2008
Posted by hardly 6 Minutes of..., Bar, Dumbbell, Kettlebell, Medicine Ball, Other, Pushups, Row, Run, Sit-ups
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Warmup:
- 400 M Run
- 30 Thrusters @ 45 lbs
- 30 Paralette Push-ups
- 200 M Walk while doing around the worlds @ 20 kg
Workout:
- 35 Front Squats @ 95 lbs
- For Time (…and what should we call this?):
- 1K Row
- 800 M Run
- 100 Dumbbell Swings @ 50 lbs
- Tim0: 16:50
- 60 GDH Situps w/25 lbs plate
- 6:00 Wallballs @ 20 lbs: 78 (and I sprained my thumb, too)
Workout:
- Type: Other
- Date: 09/29/2008
- Time: 09:00:00
- Total Time: 1:00:00.00
Slogging through… September 19, 2008
Posted by hardly 6 Minutes of..., Bar, Box Jumps, Kettlebell, Other, Run
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The last several nights, I’ve not slept well. Today I just decided to go in and work out regardless. Of course, lack of sleep makes things interesting from a motivation perspective…
Warmup:
20 ea of:
- Bodyweight Squats
- Overhead Squats
- Cleans
- Split Jerks
- Floor Cleans
Workout:
- Split-clean Max Load: 1 rep ea until failure: 95 lbs, 115 lbs, 135 lbs, 145 lbs
- 6 minutes: Rope Climb: 4 to the top & back
- 400M run
- 30 Split Jumps
- 30 Leg raises (while hanging from the pull-up bar)
- 30 double kettlebell cleans @2 16 kg
Workout:
- Type: Other
- Date: 09/19/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
