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 do you do to keep learning? August 7, 2008
Posted by hardly Run, Sit-ups, Bar, Medicine Ball, Row, Other
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I love learning new things. This can take the form of figuring out new technical things, or a new business idea, or how to physically do something different.
It’s one of the things I love about functional fitness. Every workout, do something new, try a different way, challenge yourself. Maybe that means adding more reps, or maybe it means more weight, or maybe it means changing the way you do something. Decline push-ups anyone?
Today, we worked a bunch on the part of my form that’s used in the bar clean and bar snatch movements. I’m not making the last but of the full extension, or ‘pop’ as we call it, happen, so I’m not nearly efficient as I could be. Also, it’s important to establish good form with lighter weights so you reduce the risk of injury later.
Warmup:
- 10 Overhead Squats @ 45 lbs
- 400 M run
- 40 Wallballs @ 20 lbs
- 40 Abmat Situps
- 10 Overhead Squats @ 45 lbs
Workout:
- 36 Reps of improving my bar snatch
- 2K Row: 7:18 (PB)
- Deadlift to get to max weight:
- 6 reps @ 185 lbs
- 6 reps @ 185 lbs
- 6 reps @ 235 lbs
- 6 reps @ 235 lbs
Very pleased with the rowing PB. Looking forward to continued improvements in that area, though I think they are going to be smaller and smaller steps. The deadlifts were hard, especially because I continue to struggle w/my form on that one, too. Ah, more learning in my future!
Logbook Activity
- Type: Other
- Date: 08/07/2008
- 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
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
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
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
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
