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
Little angie, Rowing Deadman November 17, 2008
Posted by hardly 100 of... for time, Other, Pullups, Pushups, Row, Run, Sit-ups
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Warmup:
- 20 Bodyweight Squats
- 500M Row
- 200M Run
- 500M Row
Workout:
- Little Angie:
- 100 Bodyweight Squats
- 100 Push-ups
- 100 Sit-ups
- Time: 10:15
- BTW: Big Angie is Little Angie + 100 Pull-ups. It takes more time.
- Worked on Kipping Pull-ups
- Rowing Deadman:
- 300M Row
- 10 Deadlifts @ 185#
- 300M Row
- 10 Deadlifts @ 185#
- 300M Row
- 10 Deadlifts @ 185#
- 300M Row
- 10 Deadlifts @ 185#
- 300M Row
- Time: 11:48.7
Workout:
- Type: Other
- Date: 11/17/2008
- Time: 12:00:00
- 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
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
A blast from the past October 10, 2008
Posted by hardly Run
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Every so often, I get an email from a former high school classmate of mine who dishes on the latest news from our classmates. In today’s missive, she informed me that the State High School Athletic association keeps records on-line from the past.
Back when, we both ran Cross-country our Jr. & Sr. years after I decided that 2 years of High School football was enough for me. I did well enough to make it to State both years, and now, many years later and through the magic of the Internet, I can see how I performed back in the day.
On a wet, cold, muddy day in November, I managed to run a 5K race in 17:39. Not bad! I’m nowhere near that now, but it is fun to know that once upon a time, I could run kinda sorta close to the wind.
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
Experimental Core Workout October 1, 2008
Posted by hardly Bar, Dumbbell, Medicine Ball, Other, Row, Run, Sit-ups, Tabata
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Looking for something different to challenge your core?
Warmup:
- 30 Bodyweight Squats (focus on form)
- 500M Row
- 400M run
- 50 Hammer Swings w/50 lbs dumbbell
Workout:
- 2x 10 Overhead Squats @ 65 lbs
- 50 Split Jerks @ 65 lbs
- Tabata Situps: 60
- 3x: 2:00 on/1:00 rest
- Score is lowest rep count for any one of the three sets
- Experimental Core Workout:
- 3x:
- Deadlift @ 185 lbs (1.0 * bodyweight)
- 200 M run w/20 lbs medicine ball
- For Time: 7:32
- 3x:
Now, the experimental core workout does not appear to have any direct abdominal movements in it, so all of you who fall into the camp of “I’m doing situps until the cows come home” pay attention. When you deadlift and when you carry awkwardly shaped objects, you engage all kinds of core muscles. It’ll do you good!
Workout:
- Type: Other
- Date: 10/01/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
What to call it? September 29, 2008
Posted by hardly 6 Minutes of..., Bar, Dumbbell, Kettlebell, Medicine Ball, Other, Pushups, Row, Run, Sit-ups
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Warmup:
- 400 M Run
- 30 Thrusters @ 45 lbs
- 30 Paralette Push-ups
- 200 M Walk while doing around the worlds @ 20 kg
Workout:
- 35 Front Squats @ 95 lbs
- For Time (…and what should we call this?):
- 1K Row
- 800 M Run
- 100 Dumbbell Swings @ 50 lbs
- Tim0: 16:50
- 60 GDH Situps w/25 lbs plate
- 6:00 Wallballs @ 20 lbs: 78 (and I sprained my thumb, too)
Workout:
- Type: Other
- Date: 09/29/2008
- Time: 09:00:00
- Total Time: 1:00:00.00
Setting a new goal September 26, 2008
Posted by hardly Bar, Kettlebell, Other, Pullups, Pushups, Row, Run, Sit-ups
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First, let’s start with the good stuff: I am very, very happy with the overall results from the changes I’ve made in eating and in shifting my workouts to something more challenging. It’s been about 18 months now, and I can honestly say that it feels like I’m cheating the Grim Reaper.
There are a couple of nits, though. For instance, I’ve not yet been able to do a kipping pull-up. This is starting to drag me down because this movement gives one a big advantage in doing continuous pull-ups. On a good day, I can do 16 standard overhand pull-ups without stopping. When people figure out how to do the kipping pull-up, they see at least a 33% improvement in their continuous count. So, this would put me in the neighborhood of 21 or 22 without stopping.
This is important because when we do a series for time, say any of the ‘named’ workouts, like Helen, their are a couple of keys things that get your time. They are to always stay moving, and to reduce your rest time.
Which brings us to today’s workout….
Warmup:
- 20 ea of: Bodyweight Squats, Situps, Back Extensions, Push-ups (non stop)
Workout:
- “Selma”:
- 21-15-9 of:
- 2x Kettlebell Snatches @ 20 kg (one set on the left, one on the right = 2x)
- Pull-ups
- For time: 8:34 (which could be a LOT better if I did kipping pull-ups because I wouldn’t have to stop in the middle of each set. GRRRR)
- 21-15-9 of:
- Shoulder-presses @ 65#, alternating front/back: 55 Reps
- 6x 200M Row/200 M Run, for time
- 14:01
Workout:
- Type: Other
- Date: 09/26/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Slogging through… September 19, 2008
Posted by hardly 6 Minutes of..., Bar, Box Jumps, Kettlebell, Other, Run
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The last several nights, I’ve not slept well. Today I just decided to go in and work out regardless. Of course, lack of sleep makes things interesting from a motivation perspective…
Warmup:
20 ea of:
- Bodyweight Squats
- Overhead Squats
- Cleans
- Split Jerks
- Floor Cleans
Workout:
- Split-clean Max Load: 1 rep ea until failure: 95 lbs, 115 lbs, 135 lbs, 145 lbs
- 6 minutes: Rope Climb: 4 to the top & back
- 400M run
- 30 Split Jumps
- 30 Leg raises (while hanging from the pull-up bar)
- 30 double kettlebell cleans @2 16 kg
Workout:
- Type: Other
- Date: 09/19/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
