No magic pill

[Aoife]

niiiice. On both of yas.

[Phaedrus49er]

Notes (for real):
--Yes, the girl went rep-for-rep with me. We split up some of the higher-rep sets into lower-rep mini-sets where we rotated working and spotting/assisting (read: during pull-ups, which is a weakness for both of us, but she's progressing much more quickly than I did when I was focusing more on them).
--Most rest intervals were 30-60 seconds, but at each roughly one-third of the deck, we took five minutes.
--Did I say something about the slosh pipe being too light? Yeah, I didn't think so, either.
--We felt pretty good getting a lot of higher-rep cards during the first half of the workout. The problem was that only one was for pull-ups--those face cards came toward the end. The whole fucking world's against us, dude, I swear to God...
--I seriously may take tomorrow off and push a workout to Saturday. We'll see how I feel in the morning. Also pending recovery, this was a monster workout that I honestly wouldn't mind making a regular thing every couple weeks or so (once per five-week cycle).
--By the way, face cards kept their corresponding numeric values (read: jacks = 11, queens = 12, kings = 13). Aces were aces, meaning one rep. It was enough that I died a little inside each time a face card came up; I didn't want to make it worse with a 14-rep card.

[Phaedrus49er]

Sprint intervals
--10 x 100yds, 0RI
--120RI
--5 x 50yds

Total time - 8:44

Core circuit x 3*, variable RI
--Turkish get-ups x 5 per side @ 12kg**
--DL twists x 6 per side @ 18kg
--V-ups x 5
--knee hugs x 5

* denotes first round done at track, second and third rounds done at home (see notes for explanation
** denotes last rep each side on last round done with 18kg



Notes:
--Well, the "sprints" pretty much blew, but I still did better than I thought I would. That is a relentless protocol. The girl was only about 50yds behind me on each distance.
--After finishing the first circuit, we decided that the heat and humidity were a tad much considering the world occasionally sparkled and turned, so we packed up, went home, and did the last two rounds there. The rest intervals were however long it took the other person to finish (we alternated since we would've been using some of the same equipment at the same time).
--Time for mass quantities of Italian food for my un-birthday (seeing as how I don't do my actual birthday)

[Bytsi]

Happy Un-Birthday Ben!

[Phaedrus49er]

Apparently there was a party last night in my honor without my presence. The pictures I've seen so far are... um... interesting. I'll post them to my Facebook if/when I get hold of them. I'll just say there was a blow-up doll effigy of meand several masks of my face from a couple different pictures from the past couple years. It's actually kinda scary.

[gobbla]

You seem to have odd friends.

[Phaedrus49er]

Originally Posted by gobbla

You seem to have odd friends.

I know. Just look at this place.

[foodfromafar]

You seem to have odd friends.

I know. Just look at this place.

Happy belated birthday, Ben!

[Phaedrus49er]

Bah humbug--I mean, thanks

-----

Circuit x 4, 120RI
--assisted handstand push-ups
--ring pull-ups
--1-leg squat rollbacks
--1-arm incline push-ups
--1-leg Swiss ball curls
--diamond push-ups



Notes:
--I didn't even count reps this time. I just know I usually left one rep in the hole. The difference this time is that I was able to set up everything at home rather than at the gym. I'm fortunate to have an open-riser spiral staircase outside, so I was easily able to do assisted HSPUs there. The only annoyance was the gusty breeze that kept blowing my exercise mat and Swiss ball around on the deck, a small price to pay for (a) not having to drive to/from the gym and (b) not having to deal with the usually small but overly obnoxious Friday afternoon crowd at the gym.
--The girl had planned another un-birthday present yesterday: a "spending limit" at MuscleDriverUSA (the KB place just down the road)--she might as well have offered a three-some of us and Taylor Swift They're getting in some new stock on Tuesday, so she let me hold off on getting anything, meaning by the middle of next week, I'll have shiny new black KBs of 6kg and 24kg (to go with the 12kg and 18kg I already have). I'm on the verge of needing a roller cart to get these things into and out of the gym.
--The plan, as well laid as it is, is to do a GPP workout that was skipped this Wednesday. I've about exhausted the ones in Infinite Intensity, I think. My problem in designing my own is knowing the protocol to use--some of the Warrior Challenges seem like they'd be GPP-worthy, so I'm a little lost on creating appropriate GPP workouts and will just go with what's in the book until I figure something better out.

[RedLefty]

What the hell, man. I'm the one with the word "kettlebell" in my training log and I still don't own a single one. Now you'll have four different sizes?!

[Terry Monk]

Say now.... that's a great b-day present alright....

[Lost Dog]

Originally Posted by Phaedrus49er

--The plan, as well laid as it is, is to do a GPP workout that was skipped this Wednesday. I've about exhausted the ones in Infinite Intensity, I think. My problem in designing my own is knowing the protocol to use--some of the Warrior Challenges seem like they'd be GPP-worthy, so I'm a little lost on creating appropriate GPP workouts and will just go with what's in the book until I figure something better out.

Try this one. RossTraining - SFC

Here's more.

RossTraining - Articles

[Phaedrus49er]

Originally Posted by RedLefty

What the hell, man. I'm the one with the word "kettlebell" in my training log and I still don't own a single one. Now you'll have four different sizes?!

Don't hate. Besides, I have the awesome fortune of having a KB (and more) dealer ten minutes down the road, just off the interstate. It's too easy to run down south of the border for cheaper gas and, oh by the way, drop by to grab a kettlebell or power sled (my next purchase from there) or something

Originally Posted by Terry Monk

Say now.... that's a great b-day present alright....

Yes it is, albeit the back-up choice--Taylor is obviously very busy since she hasn't returned my phone call(s), e-mail(s), text message(s), snail mail letter(s), or in-person "visit(s).". I'm sure she'll holler back when she, ya know, gets some down time.

Originally Posted by Lost Dog

Try this one. RossTraining - SFC

Here's more.

RossTraining - Articles

Cool, thanks. I knew I kept you around for some reason

[Phaedrus49er]

Circuit x 4, 60RI
--burpees x 30sec
--shadow boxing x 30sec
--burpees x 30sec
--shadow boxing x 30sec
--burpees x 30sec
--shadow boxing x 30sec



Notes:
--This was the only GPP workout in Infinite Intensity that I hadn't done, and it didn't disappoint. I'm starting to get a feel for what these routines entail, basically bodyweight work capacity in a given rep and/or time scheme. Let's hear it for closed-chain movements.
--Though I've played around with the qigong we experienced at the summit, today was the first time I actively employed it as part of the workout: once through the sequence before the formal warm-up and workout to wake my body up (today was a rough one), and thrice through afterward--this time including the belly breathing and regenerative deep breathing--to cool down and get my breathing and heart rate under control. This is the most relaxed, most refreshed, least fatigued I've felt after a GPP workout, period. I know I'm a shill when it comes to this thing, but even so, if it helps, it helps. Too bad I can't find anyone around here that teaches regenerative qigong (there sure is a boatload of tai chi, though).
--Even though it wasn't planned, I liked the way this week's schedule went, skipping Wednesday and adding Saturday. Too bad my work schedule doesn't always allow for that, but when it does, I'll be sure to take advantage. Time for run-through number two starting Monday.
--I've been dealing with some serious insomnia for the past couple months, gradually more so over the past few weeks.. Can't figure out what could be causing it as I've only gone through a spell like this once or twice before, again for no reason, and those just sort of went away eventually (not sure how long it took). I'll wake up several times a night, so obviously deep sleep is rare. I have noticed that I'm able to nap a little here and there, and that sleep is deep. IIRC, the body is setup on a nighttime sleep and daytime nap cycle, and like 99% of people, I don't take time to nap. I may have to fix that.

[Terry Monk]

A siesta in the middle of the day.... works to refresh the body and mind.

[RedLefty]

Qigong's the real deal.