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
Something you don’t see everyday July 25, 2008
Posted by hardly Pushups
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O.K., so this is unfortunately one of those links that will go away at some point, but until then, you gotta check this one out: Nicole Verbrugghe doing ring push-ups
Methinks those are hard.
Sneaking Up on Improvment July 25, 2008
Posted by hardly Run, Sit-ups, Kettlebell, Bar, Medicine Ball, Other, 6 Minutes of..., Max reps, Pushups, Dips
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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?
Logbook Activity
- Type: Other
- Date: 07/25/2008
- Time: 07:00:00
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
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
New Gym - 1st Workout June 9, 2008
Posted by hardly Sit-ups, Kettlebell, Bar, Row, 6 Minutes of..., Pullups, Pushups, Jump Rope
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Oh man, I’ve been waiting for 3 months for this moment, and it’s finally arrived! Working out in a new gym that’s designed for the workouts I do! Big, big fun!
Warmup:
- 500 M row
- 50 Pushups
- 50 Knees to chest
Workout:
- 60 Kettlebell Squats
- 6 minutes of pullups: 50
- Jump rope, double unders for 3 minutes
- 3x for time:
- 300 M Row
- 10 Push-ups
- 10 Deadlifts
- Time: 6:59
- 30 Situps
- 20 Back Extensions
- 30 ablab situps (which is a lot like using a Swedish Ball)
- 30 Push Presses @ 95 lbs
There are a number of really great things about this gym as it relates to these workouts. First, it has all the equipment, and it’s easy to set up your circuits w/o impeding other’s work (there are no fixed-place machines, everything can be moved with some degree of ease). Second, because of our location, and past tenants, we have an industrial-sized garage door, which we open when we’re working out. It was in the low 50s this am, so it was very cool, and after getting moving, it really helped to keep me from overheating. Third, I’m back to using kettlebells again, which is a big deal; dumbbells just don’t work the same way when you try and swing them, etc. Fourth, the weight bars are designed for weightlifting, so the knurling on the handles gives more purchase than the chrome bars I had been using.
Anyway, I’m very happy with all this. It’s going to be fun working out down there, and I can’t wait to see the rest of the equipment come in. I can’t wait to start climbing the ropes!
Logbook Activity
- Type: Other
- Date: 06/09/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
I hate Dave Hardwick! May 19, 2008
Posted by hardly Run, Sit-ups, Bar, Dumbbell, 100 of... for time, Pullups, Pushups, Dips, Box Jumps
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Damn, this was a hard workout! That Hardwick dude is a PITA!
Warmup:
- 300 M Run
- 30 Bodyweight Squats
- 50 Decline Pushups
Workout:
- 21-15-9:
- Thrusters (45lbs - 65 lbs - 85 lbs)
- DB Chest Press (60 lbs - 65 lbs - 70 lbs)
- Loaded Sit-ups (30 lbs - 40 lbs - 50 lbs)
- 100 DB Snatches for time @ 45 lbs: 6:50
- 30 each:
- Decline Pushups
- Dips
- Pull-ups
- Split Jumps
Logbook Day Info
- Date: 05/19/2008
- Mood: Normal
- Sleep Pattern: Normal
The 300 May 12, 2008
Posted by hardly Sit-ups, Bar, Dumbbell, 100 of... for time, Pullups, Pushups, Lunges
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It’s not just a good movie, it’s a good workout!
Warmup:
- 20 Double Unders -or- Tuck Jumps
- 50 Push-ups
- 50 Swedish Ball sit-ups
Workout:
- 20 Overhead Squats @ 65 lbs
- 20 Dumbbell Deadlifts @ 150 lbs
- 20 Dumbbell Chest Presses @ 65 lbs ea
- The 300 (300 reps for time):
- 100 Sit-ups
- 100 Push-ups
- 100 Bodyweight Squats
- Time: 10:13
- 30 Pull-ups
- 30 Dips
We’re going to be w/o a trainer for about 3 weeks or so, and we’re on our own regrading workouts.
Logbook Activity
- Type: Other
- Date: 05/12/2008
- Time: 09:20:00
- Total Time: 1:00:00.00
