All About Big Angie November 28, 2008
Posted by hardly Bar, Dips, Other, Pullups, Pushups, Sit-ups
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Warmup:
- 20 Front Squats
- 40 Push-Ups
- 20 Dips
Workout:
- Big Angie:
- 100 Squats
- 100 Push-ups
- 100 Sit-ups
- 100 Pull-ups (which took forever, I might ad)
- Time: 28:24
- Shoulder Presses @ 75#
- 5 sets, as follows: 10, 8, 6, 6, 5
Workout:
- Type: Other
- Date: 11/28/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Number 9… Number 9… October 22, 2008
Posted by hardly Bar, Dips, Kettlebell, Medicine Ball, Other, Pullups, Pushups
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Have I mentioned how our trainer likes to ‘try out’ new workouts on me and Chad? Yeah, lovely being the guinea pig.
Today’s wonderful new challenge is called #9. It’s easier to use numbers for these things, at least until you get a sense of how useful it is. And trust me, it’s useful!
Warmup:
- 30 Bodyweight Squats
- 2x:
- 20 Deadlifts
- 20 Pull-ups (more on that kipping form)
- 20 Pushups
Workout:
- Front Squats:
- 5 @ 95#
- 10 @ 95#
- 21 @ 105# (non-stop)
- 60 Ball Slams @ 20#
- 60 Wallballs @ 20#
#9: 20:00 of:
- 10 Dips
- 20 Kettlebell Snatches @ 24kg
- 40 Ad Mat Situps
- For total sets completed: 4
At about set 3 of #9 I was thinking to myself during a catch-my-breath-moment that tomorrow, my abs are going to be sore. It might be one of those days where you wake up and say to yourself, “You know, I’m doing great right here in bed. I think I’ll stay here for the rest of the day. It’s a lovely place, no reason to leave…”
Workout:
- Type: Other
- Date: 10/22/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Another failure October 15, 2008
Posted by hardly 100 of... for time, Bar, Dips, Dumbbell, Jump Rope, Kettlebell, Pullups, Pushups, Sit-ups
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Warmup:
- 2:00 Jump-rope
- 20 One-handed DB Snatches @ 20#
- 40 One-handed DB Snatch Squats @ 20#
- 40 push-ups
Workout:
- 200 M Farmer’s Carry w/2 45# dumbbells
- 30 Pull-ups
- 30 Dips
- 200 M Farmer’s Carry w/2 45#
- 100 Dumbbell Bench Presses @ 2 30#, within 5 sets
- Loaded Situps:
- 12 @ 65#
- 3 @ 85#
- 3 @ 105#
- 1 @ 125#?- Failure
- 100 Kettlebell Swings @ 24 kg for time: 5:45
Begining of an Experiment October 4, 2008
Posted by hardly Box Jumps, Dips, Medicine Ball, Other, Pushups, Row, Sit-ups
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Today, I began working out 4 days a week at the suggestion of my trainer. Should be interesting to see where this goes.
Warmup:
- 30 Bodyweight Squats
- Farmer’s Carry, 2 45 lbs dumbbells
- 30 push-ups
- 30 Box Jumps
Workout:
- 3x v-ups: Hold a V for as long as you can, up to 60 seconds. 30 seconds rest. Repeat
- 60 reps of Medicine Ball Catch @ 10 lbs
- 2K Row: 7:36.5 (PB!)
- 50 Dips for time:6:44
- Practice doing hand-stands!
The PB on the 2K row was not expected. I was really feeling slow, and a bit worn from the week’s workouts, plus Friday’s workout about killed me. Makes me wonder what I could do when I’m fresh.
Workout:
- Type: Other
- Date: 10/04/2008
- Time: 08:00:00
- Total Time: 1:00:00.00
Didn’t get too soft… September 3, 2008
Posted by hardly 6 Minutes of..., Bar, Box Jumps, Dips, Flexibility, Jump Rope, Kettlebell, Other, Sit-ups
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…but I bet tomorrow I’m going to notice today’s workout!
Warmup:
- Jump Rope
- Bodyweight Squats
Workout
- 6 minutes of Front Squats @ 65 lbs: 116 (PB)
- Abmat situps + V-up:
- 6 minutes of Abmat Situps: 101
- 1 minute of rest
- Hold a v-up for as long as possible, with any time before 60 seconds subtracted from your sit-up total: 32 seconds
- Score: 101 - 28 - 73
- 20 Overhead Squats
- 2x of 2 minutes each of the following:
- Bar Snatches (w/training bar)
- Box Jumps @ 21″
- Ring Dips
- Reps: 78, 81
- KB Snatches @ 20 kg - learning new technique
- KB Cleans @ 20 kg - learning new technique
- Kipping practice
Workout:
- Type: Other
- Date: 09/03/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Doing better… August 13, 2008
Posted by hardly 6 Minutes of..., Bar, Dips, Medicine Ball, Other
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Functional Fitness, what is it all about?
One thing is being able to do most anything at the drop of a hat. Another thing is continual improvement in one’s capabilities.
Today, we did something we hadn’t done in a while, 6 minutes of Push-presses. And, our trainer, being the kind of guy he is, upped my load to 95 lbs. “Oh, joy”, I thought to myself.
Warmup:
- 3x of
- 20 Wallballs @ 20 lbs
- 20 Medicine Ball Squats @ 20 lbs
- 30 ball slams @ 20 lbs
Workout:
- 6 minutes of Push-Presses @ 95 lbs: 69 PB! PB! PB!
- Tabata Squats, holding the squat during the ‘rest’: 13
- 20 Bodyweight Squats for form
- 3x: Shallow V-holds for time: 1:00, :28, :28
- 21 Ring Dips
- 21 GDH Back Extensions
- 20 Overhead Drops @ 25 lbs
- 10 Overhead Squats @ 45 lbs
Have to say that I was surprised by my push-press results. It has been a good 8 months since I last did that exercise, and I had an add’l 20 lbs this time. So, wasn’t expecting to get above 60 reps, but there you have it. I think that all the bar work we’ve been doing over the last several weeks has had an impact, plus I’ve been concentrating a lot on my form wrt all the standing bar movements, e.g. cleans, presses, thrusters, front squats, overhead squats, etc.
I wonder when I’ll break 100…
Workout:
- Type: Other
- Date: 08/13/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Learning about our strengths August 4, 2008
Posted by hardly Bar, Dips, Dumbbell, Kettlebell, Other, Pullups, Row, Run
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Today’s workout was fun, as we did a couple of things to help improve our skills, and also to learn a bit more about our strengths.
We all like to think we’re good at stuff. The reality is we’re not, or at least we’re probably not good at everything. And those that are good at everything are probably not going to be excellent at any one thing.
“Functional fitness” puts this into sharp relief. For example, you may be wonderful at lifting a bar with a lot of weight on it, but that probably means you’re slow at running. Or, you may be great at running, but you’re a bit slower than some bigger, taller people when it comes to the row. It’s all about our natural abilities, and as we develop them, it becomes clearer which things we excel at, and those that are a struggle.
Today, the two things I worked at were rowing and weighted pull-ups. On the row, we played around w/the damper settings to see which setting helped us to achieve our best time at the 300M row. The weighted pull-up is the first of several tests we’re using to determine max loads for various weight-bearing movements.
- 800 M run
- 40 Double KB Cleans @ 2 20 kg kettlebells
- 200 M Kettlebell Farmer’s carry @ 2 20 kg kettlebells
- 80 Front Squats @ 95 lbs
- 10 Overhead Squats @ 45 lbs
- 2x 300 M row
- 55.9 w/damper @ 5
- 55.4 w/damper @ 10 (PB? Probably. I think I can do better, given this was my 2nd try)
- Weighted Pull-ups
- 3 @ 25 lbs
- 3 @ 30 lbs
- 3 @ 35 lbs
- 1 @ 40 (Again, I can probably do better, but will need to start closer to this weight so fatique doesn’t impact my result so much)
- 30 Dips
Workout:
- Type: Other
- Date: 08/04/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Sneaking Up on Improvment July 25, 2008
Posted by hardly 6 Minutes of..., Bar, Dips, Kettlebell, Max reps, Medicine Ball, Other, Pushups, Run, Sit-ups
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One of the nice things about the functional workouts we do is that sometimes you’ll become re-acquainted w/a given activity and discover that you’ve improved. It’s a really great thing!
Warmup:
- 50 Wallballs @ 14 lbs
- 50 Push-ups
- 50 KB Swings @ 20kg
Workout:
- 60 Barbell sit-ups @ 35 lbs: 2:10 (pretty certain that’s a pb)
- 6:00 of Bar Dips: 61 (never done this before, so that’s a pb)
- 1 mile run: 6:22 (DEFINITELY a pb)
- 21 reps, or max-out on Thrusters: Do as many reps as possible or 21, whichever comes first, and w/o stopping w/a reasonably heavy load (95 lbs): 16
- 3 sets of 10 Power Cleans @ 75 lbs: Form Practice
All in all, I’m happy w/this workout. Nice to see my mile run time come down, and fun to do a few new things. I was sorta hoping that I’d get to 21 on the Thrusters, and I really tried, but it was not to be today. But tomorrow, who knows?
Workout:
- Type: Other
- Date: 07/25/2008
- Time: 07:00:00
Working on weightlifting movements July 2, 2008
Posted by hardly Bar, Dips, Jump Rope, Kettlebell, Lunges, Medicine Ball, Pullups, Row, Sit-ups
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Today was a fun workout. Aside from the usual stuff, we did some ‘learning’ - working on some of the classic weightlifting movements.
It’s funny - two years ago, if you had told me I’d be doing Clean & Presses, I’d tell you that you were out of your mind. I had too much fear built up around possibly injuring my back if I did free-weight exercises where the bar went above my head. And, like most things in life, successfully negotiating this point is all about starting small and building up slowly.
Thing is, I would not go back to my previous workouts having gotten into the swing of things with free weights. The added benefits are simply too good to ignore. For example, in doing a Clean & Press, it’s amazing how much your core muscles get activated!
Warmup:
- 40 Wallballs @ 14 lbs
- 40 Kettlebell swings @ 24 kg
- 40 Jumprope double-unders
- 40 sit-ups
Workout:
- 21 Non-stop Deadlifts @ 95 lbs
- 30 weighted pull-ups @ 15#
- 30 Clean & Presses @ 95 lbs: 7:15
- 2 laps of walking lunges
- 4x: 100 M row (sprint): 17.2 best time
- 30 dips
That was like hard June 25, 2008
Posted by hardly Bar, Dips, Kettlebell, Pullups, Pushups, Row
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Today’s wonderful workout had a couple of components to it that were hard. I like that, and yet…
Warmup:
- 1200 M Row, alternating 200 M at < 20 strokes/minute and 200 M at > 25 strokes per minute
- 50 Wallballs @ 14 kg
Workout:
- 10 sets of:
- 10 Deadlifts @ 100 lbs
- 10 Pullups
- 20 Dips on the rings
- 20 knee-raises on the rings
- As many sets of the following (must complete the set within 2 minutes):
- 10 Double Kettlebell Swings @ 12 kg kettlebells
- 10 Double Kettlebell Cleans @ 12 kg kettlebells
- 10 Double Kettlebell Squats @ 12 kg kettlebells
- 10 push-ups
- Sets completed: 5 (too many as it turns out, next time I move up to 16 kg kettlebells)
On the 10 sets of deadlifts & pullups, it became clear that if I could do the pullups using the infamous kipping maneuver, this would go faster. So, I worked on that a bit - still have more to do on that.
Also, I highly recommend to those of you who are bored w/dips to try doing them on rings instead of a stationary stand. These are decidedly not boring!
Workout:
- Type: Other
- Date: 06/25/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
