Band Workout - Upper Body Circuit 2 Monster Minis(black) 3 ROUNDS - 10 reps each : no rest, 0:30 between rounds
Press(split stance each side)
Row(split stance each side)
Overhead extension(split stance each side)
Band Pull(split stance each side)
Band Curls 1 Light Band(purple)
x 10 + 10 + 10
Band Star Presses 1 Light Band(purple)
x 10 + 10 + 10
Used the bands to hit the upper body again. This is a nice quick workout that gives a good burn to the arms and also hits the trunk and shoulders. Feels good. Weight is holding well around 180. Flag football starts in 2 weeks, saw my captain today and he was worried about my weight loss that I might be too slow and weak - he knows he is in shape due to his marathon training. I told him not to worry about me!
Planning on doing 5x5 for squats, rows, bench, and probably push presses; I will use a slightly different format of descending reps with increasing weights for cleans and deadlifts.
Today I hit every rep for my start weight on both squats and rows - so I up the weight and try to get 25 reps next workout. Except that I may anchor my row weight to my bench weight and work on cleaner reps - this is one exercise where I don't mind slow, squeezing reps with a hold at the top. I also may consider switching from bent over rows to another format, perhaps chest supported, so that I can get a better feel of them in my back.
Push Press
95 x 5
115 x 5
135 x 5 + 5 + 5
135 x 5 + 5
Deadlift
135 x 5
225 x 5
275 x 5
295 x 3
315 x 1 + 1 + F
My grip was my biggest weakness on the deadlift - I could have pulled 315 a few more times if I was able to hold on to it. I obviously haven't been lifting the kettlebells often enough. Push presses felt good, but my leg drive wasn't carrying them all the way to the top, there was an obvious slow down and press just before lockout.
I need to get my Tabata workout in for the week, so I doubled up today. It is nice having a pull-up bar in the garage at work. I allowed a full rest/recovery between exercises. I scored slightly worse on the push-ups and squats than when I did these a few weeks ago. None of the numbers are impressive, but that is why I am adding in this workout. Hopefully doing this once or twice a week will improve these 3 exercises. I am going for max reps each interval, not trying to save anything for later rounds. The round of 2 push-ups was a technical error. I would like to spend most of each 20 second work period actually working. I'll probably have to double my pull-up and push-up total for that to be true - here is to hoping the improvements come fast.
I worked on cleaning up my basement this afternoon and used my home equipment to do this workout - but hopefully I won't have to do that any more. The space is cramped for cleans with an exposed light bulb about an inch above my head; and my bench sucks, short in length, high off the ground, wobbly, and the pins aren't in good spots. Regardless, I got just about what I was expecting out of this workout. I should hit all 25 reps on the bench next time around, and I will work a little heavier on the cleans. I caught the last rep of the last set very high.
It wasn't exactly a workout, but on Sunday I went for a decent hike and did what I could to get some extra exercise out of it. I wore a 20 pound weight belt and a pack with about 10 pounds. I should have loaded my pack up some more. Distances are based off my Garmin, but the trackpoints on the map don't look to bad.
The hike started with a climb about 2.5 miles with a gain of 1400 feet. A high waterfall, with only modest amounts of water, was waiting about 3/4 of the way up and provided for a short stop. At the top was a fire road that cut across to the next trail, down and back up about 100 feet. I ran ahead, and partway down the next trail before turning around and coming back to meet the other two. I turned that 1 mile stretch into a little more than 1.5 miles - running about half that distance. Then there was a drop back down 1400 feet that was also about 2.5 miles, but it seemed much steeper than the trip up.
Our total time was 3:08, my Garmin has my moving time at 2:08
10% jumps are pretty big on a 5x5 if you just barely hit all 25 reps the workout before. I didn't figure I would hit all the reps today, but I wanted to get at least 3s on each set. After the set of 2 that held me at the bottom trying to squeeze out a 3rd I didn't see any need for adding a 5th set. I will squat 225 again next workout, but my plan is that if I miss 5x5 for 2 workouts in a row - I will cut back to the previous weight or maybe lighter and do some volume for a workout or two. The rows were good - I will repeat this weight next workout, but could probably go up if I wanted.
Kettlebell Work(not timed)
30 x Single 16Kg KB Snatch(each hand)
21 x Double 16Kg KB Jerk
25 x Single 16Kg KB Snatch(each hand)
18 x Double 16Kg KB Jerk
20 x Single 16Kg KB Snatch(each hand)
15 x Double 16Kg KB Jerk
15 x Single 16Kg KB Snatch(each hand)
12 x Double 16Kg KB Jerk
10 x Single 16Kg KB Snatch(each hand)
9 x Double 16Kg KB Jerk
5 x Single 16Kg KB Snatch(each hand)
6 x Double 16Kg KB Jerk
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291 total reps
Got some evening work with the kettlebell, no watch and no hurry. I took a short rest before most sets, but still tried to keep the workout from being a total walk in the park. Even if it was too casual to be an ideal conditioning workout, each individual set was a strong effort with much attention to form - which felt really good today.
I saw something similar over on Ross' workout of the day archive. That's no walk in the park by any means.
I probably should spend a little more time over at Ross's than I do. About the only time I head there is when when you or someone else around here mentions it, but I always like what I see there.
Starting next week, my training may change up a little. I am going to have scheduled group classes, and work anything else I do around those. Next week is a trial week, but I am very likely to join up, at least for a while, at a crossfit affiliate gym that runs small group training sessions. I met the head trainer yesterday and he is very knowledgeable. He said that the sessions aren't pure crossfit, but that he incorporates a lot of crossfit methodology into what he does. Heidi is going to be joining too, and I think that type of setup will be perfect for her - at this point that is the biggest draw, but based on meeting the trainer, I do expect it to be very worthwhile.
Push Press
110 x 5
155 x 3 + 3 + 3
155 x 3 + 3 + 3
Deadlift
135 x 5
225 x 5
275 x 5
295 x 4
315 x 2 + 2 + 1
It is nice to see that real improvements are happening. I did much better on the deadlift than last time around which was at max effort for that workout. Grip still is the weak link so I will probably be investing in some chalk soon. I upped the weight a lot on the push presses, so I didn't mind only going 3 reps, but I don't feel the explosiveness that I ought to have. The last few inches are a press out on some reps.
I probably should spend a little more time over at Ross's than I do. About the only time I head there is when when you or someone else around here mentions it, but I always like what I see there.
I don't spend a lot of time there myself other than to look through the Workout of the Week archive. Some of that stuff is too CrossFit-y, but a lot of it is decent if you have the equipment available (some of those workouts are a little impractical, especially for Ross' slant toward minimalist training).
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My Movember page (yes, I'm slacking on pictures)
The stuff on Ross's site is only crossfit-like in the sense that the WOW, Warrior Challenges, and GPP tend to be circuits of exercises designed to get your conditioning levels up. But, in theory, you only do conditioning workouts like these one to three times per week and they are pretty brief. AND, Ross's programs include periodized strength training workouts 2-3 times per week.
The difference is the entire plan and what the conditioning workouts use.
In theory, with CF, you just do CF. There are people that just do some of the WODs as conditioning, though, and also add specific strength training. They seem to use a lot of advanced moves that would require a high skill level and/or coaching to be safe and doable.
With Ross Enamait's programs, your goal is to get stronger and well conditioned. His strength training developes strength and power, but there's not a lot of discussion about that aspect of the program. People are doing his Infinite Intensity or their own programs, but they only talk about the GPP, WCs, and WOW.
His conditioning programs use easy movements that most people can do without a lot of coaching. No Oly lifts, for instance. Lots of bodyweight and explosive bodyweight. Low reps, tight circuits, short rests, etc.
He even suggests tailoring your conditioning to develop specific skills for your sport (if your sport involves 3 five minute rounds, with 1 minute rests, set up your conditioning routine to get better at THOSE times).
Despite the fact that other people (who don't do MA) use Ross's programs, his stuff is designed to get MAs guys stronger and better conditioned for MAs.
I like what I have been doing recently: real basic strength workouts with few exercises, and separate workouts focusing on conditioning. My strength workouts always drag out longer than they should, but since I do my conditioning separately it isn't too big a concern - it just allows me to concentrate completely on strength. I will have to see how this changes as I start to workout regularly at the Crossfit affiliate I am planning on signing up to.
Foley Performance Workout 4 ROUNDS - 1:00 for reps : 1:00 rest, 1:00 between rounds
20lb(2) Dumbbell Thruster
40lb(1) Dumbbell Swing
1-leg Burpee(no push-up, alternating legs each round) Inchworm
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Totals: 111, 111, 27/28, 12
First workout in the Crossfit affiliate. Obviously things I can do on my own today; but I think it is going to be worth it for the community and everything that goes along with working out in a group, and also having the watchful eye of a quality trainer. Heidi has her initial session on Friday and will start up next week. Planning on cleans and bench press tomorrow, then over the weekend building some implements and trying out some Highland Games events.
Well, doing this workout at the gym didn't really produce any better results than doing it at home. Perhaps my single set of shoulder raises weakened my shoulders enough to impact my bench - but I could only get 5 for the first 3 sets at 155. The cleans felt good though, so they will see more weight next time around.
I have to admit it never occurred to me to even try a burpee with one leg. Sounds intriguing. I'll have to make sure it's on nice soft turf in the (very likely) event I do a face plant.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
1-leg Burpee(no push-up, alternating legs each round)
Ideally, only one foot touches the ground for the entire 1 minute work interval. The right foot on rounds 1 and 3, the left foot on rounds 2 and 4. I obviously took a few quick rests each burpee work interval where I allowed myself to stand, hunched over, on both feet. The squat down, shoot back, return, squat to jump, and land are all done one-footed, and the next rep starts without setting the off foot down. And actually I was getting some decent air the first round jumping off the right foot, but I was already wearing down by round too and struggling to get much separation from the ground. I never felt in danger of falling down, but did accidentally put a push-up into the bottom of a rep every once and a while.
WOB(Weight Over Bar)(No bar apparatus = no height measurement)
3 x 12kg Kettlebell
3 x 16kg Kettlebell
5 x 24kg Kettlebell
Built myself a Scottish Hammer today so I took it out to play. I had lots of fun throwing these things, but I have a long way to go with these events to make them competition respectable. My distances are listed in order, longest to shortest, for each 5 throw set. The variability shows an obvious lack of skill. Competitions throw 2 hammers, 16 and 22 pounds, and 2 weights for distance, 28 and 56 pounds; and they use 56 pounds for the weight over bar. 12kg is 26.4 pounds(only slightly less than the 28 pound light weight) and 24kg is 52.8 pounds, a little under the 56 pound heavy weight which is thrown both for distance and over a bar for height. I am going to try to build a bar for height apparatus soon - but my 24kg throws wouldn't have gone over much. My first set of goals are:
12kg WFD - 40'
24kg WFD - 20'
16# hammer - 80'
22# hammer - 60'
24kg WOB - 10'
I had lots of fun throwing, so I will probably practice fairly frequently. I will usually work more with the lighter implements because of the importance of speed in these events and the fact that I am undersized compared to most of the athletes throwing these weights and I don't want to work too heavy too often. I don't think it is uncommon to train and practice light and fast and throw heavier in competition.
I'll keep my eye around for something that would work as a caber, but I figure if I practice all the other events enough I could compete and wing the caber toss.
I think I am going to skip or at least go slow on my heavy gym workouts this week to get a feel for what will be going on in my sessions at the Crossfit affiliate.
Foley Performance Workout 4 ROUNDS - 1:00 for reps : NO rest, 1:00 between rounds
Bodyweight Burpee
Concept 2 Row Machine(Count calories)
25lb(2) Dumbbell Thruster
65lb Sumo Deadlift High Pull
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Total: 204
I scored a total of 204 reps/calories across all 4 rounds. I felt slower today than in my workout on Thursday; did worse on burpees with push-ups than Thursday's one-leg burpees without push-ups. Switching between exercises killed a little bit of time and score. I think tomorrow should be more strength, less conditioning; so I am going to hold off on my next workout of squats and rows till I get the fel for the programming at Foley's.
Built myself a Scottish Hammer today so I took it out to play. I had lots of fun throwing these things, but I have a long way to go with these events to make them competition respectable. My distances are listed in order, longest to shortest, for each 5 throw set. The variability shows an obvious lack of skill. Competitions throw 2 hammers, 16 and 22 pounds, and 2 weights for distance, 28 and 56 pounds; and they use 56 pounds for the weight over bar. 12kg is 26.4 pounds(only slightly less than the 28 pound light weight) and 24kg is 52.8 pounds, a little under the 56 pound heavy weight which is thrown both for distance and over a bar for height. I am going to try to build a bar for height apparatus soon - but my 24kg throws wouldn't have gone over much. My first set of goals are:
12kg WFD - 40'
24kg WFD - 20'
16# hammer - 80'
22# hammer - 60'
24kg WOB - 10'
I had lots of fun throwing, so I will probably practice fairly frequently. I will usually work more with the lighter implements because of the importance of speed in these events and the fact that I am undersized compared to most of the athletes throwing these weights and I don't want to work too heavy too often. I don't think it is uncommon to train and practice light and fast and throw heavier in competition.
More of a weight based workout today. Numbers in parenthesis show my final set performance for each exercise(reps@ weight). These exercises did a really good job of targeting my weaknesses. I did fairly well on the squats and GMs, but everything else hammered my shoulders - even to the point that holding the dumbbells for the squats caused as much shoulder fatigue as anything else. This is great because it hits the pieces I am likely to neglect on my own, and is at a faster pace than my normal weight workouts. Hopefully though I still find the opportunity to get in a decent ratio of heavy lifting.
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