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
It’s the little things… November 26, 2008
Posted by hardly Bar, Kettlebell, Other, Sit-ups
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I continue to work on the nuances of some of the key movements we do time and again in our workouts. I really struggle with these, and I know I need to get the movement ‘grooved’ so I know the payoff will be a good thing, but until then, it’s really frustrating.
Warmup:
- 2x:
- 21 Overhead Squats
- 10 KB Cleans (per hand)
- 10 KB Squats (per hand)
- 21 GHD Situps
Workout:
- Front Squats:
- 10 @ 115#
- 5 @ 145#
- 1 @ 185#
- 1 @ 205#
- 1 @ 205#
- 10:00 of KB Snatches @ 24 kg: 125 reps
- Split Jerks @ 45# (working on form)
Workout:
- Type: Other
- Date: 11/26/2008
- Time: 08:00:00
- Total Time: 1:00:00.00
Was that a personal best? November 24, 2008
Posted by hardly Bar, Kettlebell, Medicine Ball, Other, Pushups, Row
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Warmup:
- 30 Medicine Ball Cleans
- 30 Situps
- 40 Kettlebell Cleans @ 16 kg (20 per arm)
- 30 Pushups
Workout:
- 10 Barbell Cleans @ 75#
- 35 Power Cleans @ 75#
- 20 Overhead Squats @ 45#
- 60 Knee-ups
- 1K Row: 3:40
- For total reps:
- 3:00 of Wallball @ 20#
- 3:00 of Pushups
- Reps: 131
- 2:00 of Squats: 80
- 2:00 of Sit-ups: 51 (clearly, I was not in top form on this… knee ups the culprit?)
Workout:
- Type: Other
- Date: 11/24/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Just a nice Friday workout November 14, 2008
Posted by hardly Bar, Kettlebell, Pullups, Pushups, Row, Sit-ups, Tabata
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Woke up today, and had a scratchy throat, a little tired, and a little down. Decided I should go work out anyway. Good decision!
Sometimes, you just gotta go do the workout even if you’re probably not in the zone to knock it out of the park. It’s just good for you, y’know?
Warmup:
- 20 Bodyweight Squats
- 60 Kettlebell Swings @ 20 kg
- 30 Pull-ups
Workout:
- 60 Kettlebell Cleans @ 20 kg (30 per arm)
- 60 Decline Push-ups
- Tabata Situps: 18 (PB tie)
- For time:
- 10 Deadlifts @ 185#
- 300M Row
- Time: 10:15
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
Surprised that I can lift my fingers to the keyboard today… November 3, 2008
Posted by hardly Bar, Kettlebell, Other, Pullups, Pushups
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Part way through this workout, I looked over at my workout buddy, Chad, and said, “I think our shoulders will be sore later.”
He said, “Yeah, well what about right now?!”
Warmup:
- 2x:
- 12 Feet-to-hands
- 24 Front Squats @ 75#
- 36 Push Presses @ 75#
- 48 Push ups
Workout:
- 50 Split jumps @ 65#
- 50 Shoulder presses @ 65#
- 2x through the following, for time:
- 10 Kettlebell Jerks @ 16 kg
- 10 Burpee Pull-ups
- 10 Kettlebell Snatches @ 16 kg
- 10 Burpee Pull-ups
- 10 Kettlebell Cleans @ 16 kg
- 10 Burpee Pull-ups
- Time: 18:25
- BTW: These are the burpees w/the push-up in them.
The only good news about this workout was that the new member of our class got to do Turkish Get-ups, so you know, it could have been worse.
Workout:
- Type: Other
- Date: 11/03/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Wanna see kettlebells in action? October 29, 2008
Posted by hardly Kettlebell, Uncategorized
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Although the production values are questionable, the visual is pretty good in these videos from Outside Online regarding, “A revolutionary - and brutish - new fitness regimen“.
Brutish? Oh, you mean that the trainer expects the student to work their ass off?
I guess we know why I dropped the subscription years ago…
Hmm. October 29, 2008
Posted by hardly Bar, Kettlebell, Other, Pullups, Pushups, Sit-ups
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Warmup:
- 1 minute each of:
- Lateral Steps
- Push-ups
- Push-presses @ 45#
- Bodyweight Squats
- Pull-ups
Workout:
- Deadlifts:
- 10 @ 135#
- 5 @ 205#
- 1 @ 255#
- 1 @ 305# (ooh, ugly)
- 1 @ 305# (better, not perfect)
- 3 @ 255#
- Tabata Ad Mat Situps :20 on/:10 rest: 12
- ‘Selma’: 21-15-9
- Kettlebell Snatches @ 24 kg
- Pull-ups
- time: 10:55
The bad part about all this is that my trainer said that my form on my snatches needs work. So, for the immediate future, I’m all about making a better kettlebell snatch form. Oh joy!
Workout:
- Type: Other
- Date: 10/29/2008
- 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
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
