New ways to make my brain hurt December 1, 2008
Posted by hardly Bar, Dumbbell, Kettlebell, Pushups
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All my life, I’ve participated in activities that require a lot of thinking. In cases where there’s a lot of thinking going on, yeah, my brain gets to hurting. Something about all the mental taxation.
Anyway, today, I had a similar sensation, only I know it was due to the large amount of Oxygen my buttocks were using up as I was swinging my kettlebell. Go ahead, make your comments, it’s funny. You know, so long as you’re NOT the one doing the work. Lightweight - Go ahead and laugh! Just don’t show up at my gym….
Warmup:
- 30 bodyweight squats
- 30 push-ups
- 30 Dbl Kettlebell Cleans @ 16 kg ea.
- 20 Overhead Squats @ 45#
- 20 Feet-to-hands
- 20 Dbl Kettlebell Cleans @ 16 kg ea.
Workout:
- 10 Deadlifts @ 185#
- …and then (this needs a name, I think)
- 15 Dumbbell Bench Press @ 55#
- 3 Deadlifts @ 215#
- 12 Dumbbell Bench Press @ 60#
- 3 Deadlifts @ 215#
- 9 Dumbbell Bench Press @ 65#
- 3 Deadlifts @ 215#
- 6 Dumbbell Bench Press @ 70#
- 3 Deadlifts @ 215#
- 3 Dumbbell Bench Press @ 75#
- 3 Deadlifts @ 215#
- 200 Kettlebell High Swings @ 24 kg (I got to 165 @ about 14:00 and had to stop because my back was hurting too much)
- 20 1-legged squats
How do you use a dumbbell? November 19, 2008
Posted by hardly Bar, Cycle, Dumbbell, Pullups, Row, Run
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Today was a bunch of rope climbs. Kinda fun… I think I made it up there 4 times, which is a bit of a record for me!
Warmup:
- 300M Row
- 10 Overhead Squats @ 65#
- 30 Push-presses @ 65#
Workout:
- 40 Split Jumps
- 40 Knee-ups w/20#
- 3X:
- Deadlifts (sorta… devolved into bodyweight squats due to sore back)
- Overhead Squats @ 65#
- 200 M Run
- Time: 12:34
- Kipping Practice
- 4x Rope Climb
Workout:
- Type: Cycle
- Date: 11/19/2008
- Time: 09:46:01
Please, may I have another Pull-up, sir? November 10, 2008
Posted by hardly Bar, Box Jumps, Dumbbell, Kettlebell, Other, Pullups, Pushups, Sit-ups
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Warmup:
- 2x of the following:
- 1:00 of Box Jumps
- 1:00 of Loaded Sit-ups @ 20#
- 1:00 of DB Front Squats @ 2 20#
Workout:
- 10 Loaded Pull-ups @ 15#
- 200M Farmer’s Carry w/2 16 kg Kettlebells
- 3x 3 Pull-ups @ 30#
- 5x 1 Pull-up @ 60#
- 200M Farmer’s Carry w/2 16 kg Kettlebells
- 5x 1 Pull-up @ 60#
- Overhead Squats:
- 10 @ 45#
- 5 @ 65#
- 4x 3 @ 75#
- Unnamed Workout, for time:
- 20 Ball Slams @ 20#
- 20 Double Kettlebell Swings @ 2 16 kg kettlebells
- 20 Pull-ups
- Time: 11:23
- 60 Decline Push-ups
Workout:
- Type: Other
- Date: 11/10/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
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
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
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
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
Shaking hands with the Farmer’s Carry October 4, 2008
Posted by hardly Bar, Dumbbell, Kettlebell, Other, Pullups, Run, Sit-ups
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I like the Farmer’s Carry, sorta. One aspect of it that’s kinda neat is when you finish the carry and drop your weights, you have about 5 seconds of feeling like you’re floating above the ground. This is sorta off-set by the burning pain in your forearms, but it’s a fun sensation while it lasts!
Warmup:
- 30 Bodyweight Squats
- 2x:
- 40 kettlebell snatches @ 20 kg
- 20 GHD Sit-up
- 20 GHD Back Extensions
- 20 Pull-ups
Workout:
- 2x:
- 100 M Farmer’s Carry w/2 60 lbs dumbbells
- 1-hand Dumbbell Overhead Squats w/ 15 lbs dummbell
- Fran w/ 95 lbs bar
- 21-15-9 of Pull-ups & Thrusters
- Time: 11:00
- 3x:
- 10 Deadlifts @ 185 lbs
- 400 M run
- Time: 10:18
Workout:
- Type: Other
- Date: 10/03/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
