Humility, thy name is change August 20, 2008
Posted by hardly Sit-ups, Kettlebell, Bar, Row, Tabata, Pullups, Pushups
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One of the key aspects of functional fitness lies in changing up the workout. Today, we did a couple of things that were twists on the usual, and the outcome is a hard workout. Constant shifts keep the body and the mind off-balance, and yield growth.
Warmup:
- 500 M Row
- 50 Push-ups
Workout:
- Kettlebell Swings, 20 ea:
- 20 kg - high
- 28 kg - low
- 24 kg - high
- 32 - low
- …and then go back down
- Kettlebell Squats, 10 ea:
- 24 kg
- 28 kg
- 32kg
- 30 “Eat the Apple”w/16 lbs slam ball (knee-ups, with a slam ball between your legs)
- 300 M row for distance, keep strokes per minute to 15 exactly: 765
- Big Tabata (20 seconds on/10 off, 8 rounds per movement, no rest between movements for total reps):
- Sit-ups
- Push-ups
- Bodyweight Squats
- Pull-ups
- 320 reps
- 10 Overhead Squats @ 45 lbs
What did all those dudes do on those 1000 ships? August 11, 2008
Posted by hardly Run, Kettlebell, Bar, Medicine Ball, Row, Other, Pullups
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The did ‘Helen’!
Warmup:
- 10 Overhead Squats @ 45 lbs
- 1K Row
- 50 Medicine Ball Cleans @ 20 lbs
- 50 Dumbbell knee-ups @ 25 lbs
Workout:
- 20 Overhead Squats @ 45 lbs
- Max Load Overhead Squats:
- 3 @ 95 lbs
- 3 @ 115 lbs
- 1? (almost) @ 115 lbs
- 4x of Slow-Motion Pull-ups (going down very, very slowly)
- 1 minute on , 1 minute off: Best set: 4 (trying to get the lowest number)
- ‘Helen’, 3x of the following:
- 400 M run
- 21 kettlebell swings @ 24 kg
- 12 pull-ups
- For time: 11:19
Logbook Activity
- Type: Other
- Date: 08/11/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Learning about our strengths August 4, 2008
Posted by hardly Run, Kettlebell, Bar, Dumbbell, Row, Other, Pullups, Dips
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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
Logbook Activity
- Type: Other
- Date: 08/04/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Have you met Fran? August 1, 2008
Posted by hardly Sit-ups, Bar, Row, Other, Pullups
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Fran is one of the Crossfit workouts, and a great way to test your fitness level.
Warmup:
- 10 Overhead Squats @ 45 lbs
- 50 Squats
- 50 Knee-ups
- 500 M Row
- 10 Overhead Squats @ 45 lbs
Workout:
- Fran:
- 21-15-9 of the following:
- Thrusters @ 75 lbs
- Pull-ups
- Time: 5:33
- 21-15-9 of the following:
- 3X of :
- 300 M Row
- 10 Deadlifts @ 135 lbs
- 30 situps
- 60 second rest
- Time: 10:51
- 2x 10 Bar Cleans @ 75 lbs
Logbook Activity
- Type: Other
- Date: 08/01/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Sometimes Competition is Distracting July 28, 2008
Posted by hardly Sit-ups, Kettlebell, Dumbbell, Row, Other, 100 of... for time, Pullups, Box Jumps, Recruiting Process
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Today, I was joined in my workout w/two other guys who are pretty close to me in ability. So close that in some things, they are better than me, and in others, I’m better than they are. This can be really good. Today, it was distracting. But, a good lesson in focus. Must stay focused on the next rep!
Warmup:
- 40 Pull-ups
- 40 Box Jumps
- 40 Sit-ups
Workout:
- 30 Push-ups
- 21-15-9 of Dumbbell Bench Press (50-45-55)
- For time:
- 100 Wallballs @ 20 lbs
- 100 1-arm dumbbell situps @ 15 lbs
- 1K row
- 16:23 (or was it 17:23?)
- 6:00 of non-continuous (gotta let go of the bar w/each rep, and start again), hanging (no bending knees or hips) pull-ups: 28
- 40 double kettlebell cleans @ 2 16 kg
Logbook Activity
- Type: Other
- Date: 07/28/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
I hate coming back to working out! July 21, 2008
Posted by hardly Run, Sit-ups, Bar, Medicine Ball, Row, Other, Max reps, Pullups, Pushups, Jump Rope
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I was not in the gym last week, more on that later, and both fell off my diet, and didn’t participate in any “high-intensity” workouts. To my detriment, I might add!
Today’s torture session…
Warm-up
- 30 each:
- Double-under jump ropes
- push-ups
- knee-ups
- overhead squats
Workout:
- 30 Clean & Press @ 75 lbs
- 6x:
- 300 M Row
- 200 M run
- time: 17:40
- 3 min each for total max count:
- Pull-ups
- GHP Sit-ups
- Wallball @ 20 lbs
- Row (for calories)
- Ball Slams @ 20 lbs
- Reps: 220
Logbook Activity
- Type: Other
- Date: 07/21/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Working on weightlifting movements July 2, 2008
Posted by hardly Sit-ups, Kettlebell, Bar, Medicine Ball, Row, Pullups, Dips, Lunges, Jump Rope
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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
How to sweat like a pig in 6 easy steps! June 30, 2008
Posted by hardly Run, Bar, Medicine Ball, Dumbbell, 6 Minutes of..., Pullups, Pushups
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Warmup:
- 800 M run
- 2 sets of the following:
- 30 Medicine Ball Squats @ 20 lbs
- 30 Ball slams @ 20 lbs
- 30 Dumbbell Chest presses @ 35 lbs
- 4 x of 10 weighted pull-ups @ 20 lbs (if you can’t complete the 10 reps, finish the count off w/knee-ups)
- 800 M run, timed: 2:20
- 6 minutes of Thrusters @65 lbs: 62
- 3X:
- 10 Power Cleans @ 45 lbs
- 10 Decline Push-ups
Logbook Activity
- Type: Other
- Date: 06/30/2008
- Time: 08:47:22
- Total Time: 1:00:00.00
No, you don’t buy it in a jewelry shop June 27, 2008
Posted by hardly Run, Sit-ups, Kettlebell, Bar, Dumbbell, Pullups, Pushups
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Warmup:
- 60 Kettlebell Snatches @ 16 kg
- 60 push-ups
- 30 Pull-ups
Workout:
- Front Squats:
- 10 @ 95 lbs
- 4 sets of 10 @ 115 lbs
- Ring Practice:
- Hangs using a false grip
- Pull-ups using a false grip (not very many, I might add!)
- 5x:
- 10 Push Presses @ 95 lbs
- 20 1-handed Dumbbell sit-ups @ 20 lbs
- 300 M run
- time: 12:22
Our new gym is equipped w/rings, and so we’ve begun using them. Gotta say that eliminating a solid support in any give movement means there’s a lot more to do!
Logbook Activity
- Type: Other
- Date: 06/27/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
That was like hard June 25, 2008
Posted by hardly Kettlebell, Bar, Row, Pullups, Pushups, Dips
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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!
Logbook Activity
- Type: Other
- Date: 06/25/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
