Early morning
For time:
100 DUs
100 Squats
100 Pushups
100 Situps
10:12
Then: 30 second intervals of running, med ball twists, KB swings
Workout comments: Made it through 70 consecutive double unders before I realized that the workout could be sectioned off however you felt necessary. I pushed through all the double unders and then did 5 rounds of 20 reps of the remaining exercises. I could have made it easily through the squats and situps, but I knew the pushups would give me trouble.
Showing posts with label boot camp. Show all posts
Showing posts with label boot camp. Show all posts
Friday, January 21, 2011
Tuesday, January 4, 2011
Double Metcon, Basketball
Early afternoon
Metcon
Ladder
10, 9...1 Hang Clean (100#)
1, 2, 10 Burpees
10:11
AMRAP in 15 minutes
5 Push Press (100#)
10 Push Ups
15 Situps
11 full rounds + 28 reps
Late evening
About 2 hours of basketball. Manayunk league starts up next week, which coincides with the league that JNJ sponsors. See if I can keep myself injury free until the summer.
Metcon
Ladder
10, 9...1 Hang Clean (100#)
1, 2, 10 Burpees
10:11
AMRAP in 15 minutes
5 Push Press (100#)
10 Push Ups
15 Situps
11 full rounds + 28 reps
Late evening
About 2 hours of basketball. Manayunk league starts up next week, which coincides with the league that JNJ sponsors. See if I can keep myself injury free until the summer.
Tuesday, November 30, 2010
Modified Fight Gone Bad, Basketball
Early afternoon
Modified Fight Gone Bad
Workout comments: Modification of the Fight Gone Bad workout. Total was 375. The rower is replaced with the double-unders. Had to take several breaks throughout the workout, which hurt my total reps. I just couldn't keep these up.
Evening
About 2 hours of basketball with the work league. Just an open gym tonight. I haven't played in almost 3 months, which is to say the game was pretty sloppy. Took some protein in after the game and slept well. Not as sore the following day as I expected to be.
Modified Fight Gone Bad
| R1 | R2 | R3 | |
| Wall Ball | 45 | 38 | 50 |
| SDHP | 37 | 32 | 30 |
| Box Jumps | 20 | 17 | 12 |
| Push Press | 15 | 14 | 14 |
| Double Unders | 20 | 15 | 16 |
| Total | 137 | 116 | 122 |
Workout comments: Modification of the Fight Gone Bad workout. Total was 375. The rower is replaced with the double-unders. Had to take several breaks throughout the workout, which hurt my total reps. I just couldn't keep these up.
Evening
About 2 hours of basketball with the work league. Just an open gym tonight. I haven't played in almost 3 months, which is to say the game was pretty sloppy. Took some protein in after the game and slept well. Not as sore the following day as I expected to be.
Tuesday, November 23, 2010
Strength, Two Metcons
Early afternoon
Strength
Deadlift 4 X 5
Load: 260
Incline Dumbbell Bench Press 10, 10, 5, 5
Load: 110, 130, 130, 130
Pullups 4 X 10
Sets of pullups were spread throughout the workout
Metcon
50 walking lunges
21 Push Press (80) 21 Pushups
Repeat this round with 18, 15, 12, 9, 6, 3 (50 walking lunges between each round)
17:14
5 rounds
15 second plank hold
AMRAP situps 30 seconds
30 seconds rest
Total situps across 5 rounds: 96
Strength
Deadlift 4 X 5
Load: 260
Incline Dumbbell Bench Press 10, 10, 5, 5
Load: 110, 130, 130, 130
Pullups 4 X 10
Sets of pullups were spread throughout the workout
Metcon
50 walking lunges
21 Push Press (80) 21 Pushups
Repeat this round with 18, 15, 12, 9, 6, 3 (50 walking lunges between each round)
17:14
5 rounds
15 second plank hold
AMRAP situps 30 seconds
30 seconds rest
Total situps across 5 rounds: 96
Thursday, June 24, 2010
Running, Bench Press, Boot Camp revisited
Early afternoon
Approx 5 miles on trails in about 50 minutes.
Late afternoon
Strength
Bench Press 3, 3, 3, 1, 1, 1
Loads: 195, 210, 220, 230, 240*, 250*
*The last two rounds were completed with assistance from a spotter. I didn't want help originally, but before I had raised the weight totally, he stepped in and helped lift the weight. I may have completed the 240# attempt without his help, but I defintely would not have completed the 250# attempt.
Metcon
Boot Camp revisited (AMRAP in 20 minutes)
6 Pushups
8 Squats
10 Dips
12 Jumping Lunges
15 Situps
17 rounds + 46 reps
Workout comments: The afternoon run through the park was originally scheduled as a 5K, which somehow always turns into 5 miles. The weather was brutal: almost 95 degrees and humid trekking through the park. I was drenched within a mile of the start. The streams cutting through the nature conservancy were still pretty cold and almost everyone opted to wade through them rather than cross the newly constructed bridges.
The afternoon workout was looming over me all afternoon, but I headed over to attempt the bench press. I have been feeling wiped consistently after these workouts for the past couple of weeks. Healthy food and 8+ hours of sleep should be enough to help me recover, but I'm just not seeing any improvement. It's getting to the point where I am seriously asking myself whether I want to spend the entire week too sore to move.
After yesterday's workout, I got a couple of emails from the instructor in Malvern calling my bluff, so after the failed Bench Press attempt, the repeat metcon sounded more appealing than more strength work. It was pretty much the same format as the class in Spring House. I saw Raph, someone who had also ran earlier in the day and felt I was on an even playing field with at least one other person. Raph broke 3:10 in a recent marathon, only to realize his timing chip was ill-placed and didn't record any of his splits, so his time was unofficial. Unfortunate, but it still doesn't negate the fact that he's pretty fast and has decent endurance.
I felt I had a leg up (and a leg down) on the competition by already knowing what sort of pacing it was going to take to be competitive. The workout is entirely cardiovascular, and starting too slow could dig you into a hole that you can't crawl out of. Everyone was pretty even through the first 4-5 minutes, and I was feeling as if I would never break away from the group. But longer workouts are funny that way. Mental toughness plays as important a role as physical toughness, and it was soon apparently who was making their way towards the front of the pack. Since there were so many other people in the class, you had to call our your name after each completed round so the instructor could record it. This is how I was keeping track of Mike, who always seemed about 10 reps ahead of me and just out of reach. I had him in the corner of my eye, and won't elaborate too much on the sets I noticed him skipping in the middle part of the workout. But that could have been my mind playing tricks on me. He was flying through the workout as quickly as me, and I could tell he was eyeing me up as well. I tried to gain at least 1 rep per round on him during the final 5 minutes, and finally passed him (I think) on the lunges and situps portion of the final round. After we helped each other up, I found out that he had a rowing background like me, as evidenced by the soaked rowing T-shirt I was wearing. We joked about the similarity to a 6K, both in length and in not knowing exactly where your rivals are.
The only down side of the workout was a echo of what I've heard several times before: that my pushups are not being done to full extension. I should video myself doing these, because I don't know where this criticism is coming from. I can't lock out my arms any fuller, and my entire body is touching the floor at the bottom of each rep. I guess several instructors can't be wrong.
Approx 5 miles on trails in about 50 minutes.
Late afternoon
Strength
Bench Press 3, 3, 3, 1, 1, 1
Loads: 195, 210, 220, 230, 240*, 250*
*The last two rounds were completed with assistance from a spotter. I didn't want help originally, but before I had raised the weight totally, he stepped in and helped lift the weight. I may have completed the 240# attempt without his help, but I defintely would not have completed the 250# attempt.
Metcon
Boot Camp revisited (AMRAP in 20 minutes)
6 Pushups
8 Squats
10 Dips
12 Jumping Lunges
15 Situps
17 rounds + 46 reps
Workout comments: The afternoon run through the park was originally scheduled as a 5K, which somehow always turns into 5 miles. The weather was brutal: almost 95 degrees and humid trekking through the park. I was drenched within a mile of the start. The streams cutting through the nature conservancy were still pretty cold and almost everyone opted to wade through them rather than cross the newly constructed bridges.
The afternoon workout was looming over me all afternoon, but I headed over to attempt the bench press. I have been feeling wiped consistently after these workouts for the past couple of weeks. Healthy food and 8+ hours of sleep should be enough to help me recover, but I'm just not seeing any improvement. It's getting to the point where I am seriously asking myself whether I want to spend the entire week too sore to move.
After yesterday's workout, I got a couple of emails from the instructor in Malvern calling my bluff, so after the failed Bench Press attempt, the repeat metcon sounded more appealing than more strength work. It was pretty much the same format as the class in Spring House. I saw Raph, someone who had also ran earlier in the day and felt I was on an even playing field with at least one other person. Raph broke 3:10 in a recent marathon, only to realize his timing chip was ill-placed and didn't record any of his splits, so his time was unofficial. Unfortunate, but it still doesn't negate the fact that he's pretty fast and has decent endurance.
I felt I had a leg up (and a leg down) on the competition by already knowing what sort of pacing it was going to take to be competitive. The workout is entirely cardiovascular, and starting too slow could dig you into a hole that you can't crawl out of. Everyone was pretty even through the first 4-5 minutes, and I was feeling as if I would never break away from the group. But longer workouts are funny that way. Mental toughness plays as important a role as physical toughness, and it was soon apparently who was making their way towards the front of the pack. Since there were so many other people in the class, you had to call our your name after each completed round so the instructor could record it. This is how I was keeping track of Mike, who always seemed about 10 reps ahead of me and just out of reach. I had him in the corner of my eye, and won't elaborate too much on the sets I noticed him skipping in the middle part of the workout. But that could have been my mind playing tricks on me. He was flying through the workout as quickly as me, and I could tell he was eyeing me up as well. I tried to gain at least 1 rep per round on him during the final 5 minutes, and finally passed him (I think) on the lunges and situps portion of the final round. After we helped each other up, I found out that he had a rowing background like me, as evidenced by the soaked rowing T-shirt I was wearing. We joked about the similarity to a 6K, both in length and in not knowing exactly where your rivals are.
The only down side of the workout was a echo of what I've heard several times before: that my pushups are not being done to full extension. I should video myself doing these, because I don't know where this criticism is coming from. I can't lock out my arms any fuller, and my entire body is touching the floor at the bottom of each rep. I guess several instructors can't be wrong.
Tuesday, June 22, 2010
Boot Camp/JNJ Site Challenge
Early afternoon
Boot Camp: AMRAP in 20 minutes
6 Pushups
8 Squats
10 Dips
12 Lunges (sub jumping lunges)
15 Situps
16 rounds + 14 reps
Workout comments: There was a site fitness challenge issued by the JNJ fitness center today, although I'm not completely sure how the rules were set up. What I do know is that each site would performed the same organized workout today and the results would be recorded and sent out at a later date. I'm guessing that they'll take the average number of rounds completed per site and compare them. Who knows?
The workout was all cardio. At one point it was painfully obvious that the room was getting much hotter with everyone working hard. There were no fans and I was dying. I couldn't tell, but I could see Alec on the other side of the room trading places with me for first place. I tried to block him out and just focus on moving as fast as possible. Great plan.
The situps were defintely the limiting factor. I was noticeable fatiguing at this point in the workout, and it felt as if the situps were taking the same amount of time as the rest of the round. I didn't have a watch, which was probably for the best. I think not seeing the clock defintely helps you push a little faster.
Boot Camp: AMRAP in 20 minutes
6 Pushups
8 Squats
10 Dips
12 Lunges (sub jumping lunges)
15 Situps
16 rounds + 14 reps
Workout comments: There was a site fitness challenge issued by the JNJ fitness center today, although I'm not completely sure how the rules were set up. What I do know is that each site would performed the same organized workout today and the results would be recorded and sent out at a later date. I'm guessing that they'll take the average number of rounds completed per site and compare them. Who knows?
The workout was all cardio. At one point it was painfully obvious that the room was getting much hotter with everyone working hard. There were no fans and I was dying. I couldn't tell, but I could see Alec on the other side of the room trading places with me for first place. I tried to block him out and just focus on moving as fast as possible. Great plan.
The situps were defintely the limiting factor. I was noticeable fatiguing at this point in the workout, and it felt as if the situps were taking the same amount of time as the rest of the round. I didn't have a watch, which was probably for the best. I think not seeing the clock defintely helps you push a little faster.
Tuesday, June 15, 2010
Boot Camp, Track Intervals
Early afternoon
Workout:
30s Add ons
Alt. R/L Shoulder Press (35# DB)
Alt. R/L Push Press (35#DB)
Alt. R/L High Pulls (35# DB)
Basically, you start with single arm shoulder presses with each arm for 30s each, followed by 30s of rest. This is followed by shoulder presses with each arm, followed by push presses with each arm, then 60s rest. Finally, shoulder presses, push presses, and high pulls. Did not keep track of the reps. Left shoulder somewhat sore during this workout. Not a good sign.
30, 20, 10
KB Swings (#50)
Dips (18in step)
Squats
20 Double Unders
*The double unders were performed after each round.
6:16
Late afternoon
Track intervals
1600m (3:00 rest)
1200m (2:30 rest)
1000m (2:00 rest)
800m (1:30 rest)
600m (1:00 rest)
400m (0:30 rest)
*Each interval was meant to be done 1 sec faster /400m split. In other words, based on a 5:51 for 1600m, here are what the rest of my times should have looked like: 4:21, 3:35, 2:50, 2:06, 1:23.
Times: 5:51, 4:24, 3:48, 3:01, 2:19, 1:22
Workout comments: I went down to Chestnut Hill Academy for a track session with the Wissahickon Wanderers. It was very impromptu, and I got there within minutes of them starting their workout. I guess I got about a half mile warmup before things got rolling, and that is being modest. I ran into Leo S. while I was there, and we caught up a bit before things got started. I've seen a bunch of these guys at various trail races over the past two years, but never introduced myself. There was another guy whose name escapes me now that I ran into before the Half-Wit Half Marathon. What a disaster that race was. I was relieved to find out that everyone felt the same about that. They are targeting that race again this year. I would love to sign up, but I'm not sure I'll be able to with the shore season rolling around.
I wasn't expecting to hang with most of the runners there, but I had no expectations and tried not to look at my watch for the first interval. I was a bit surprised by 5:51. I was pushing it, but was expecting something more like 6:30. Maybe I was pushing a little too hard, because the subsequent intervals were defintely out of my reach. I was usually near the back when each interval was finished, so I was running on limited rest compared to the others. When all was said and done, I think my times were better than I expected, but still a lot of room for improvement. This is something I'll defintely take advantage of in the future.
Workout:
30s Add ons
Alt. R/L Shoulder Press (35# DB)
Alt. R/L Push Press (35#DB)
Alt. R/L High Pulls (35# DB)
Basically, you start with single arm shoulder presses with each arm for 30s each, followed by 30s of rest. This is followed by shoulder presses with each arm, followed by push presses with each arm, then 60s rest. Finally, shoulder presses, push presses, and high pulls. Did not keep track of the reps. Left shoulder somewhat sore during this workout. Not a good sign.
30, 20, 10
KB Swings (#50)
Dips (18in step)
Squats
20 Double Unders
*The double unders were performed after each round.
6:16
Late afternoon
Track intervals
1600m (3:00 rest)
1200m (2:30 rest)
1000m (2:00 rest)
800m (1:30 rest)
600m (1:00 rest)
400m (0:30 rest)
*Each interval was meant to be done 1 sec faster /400m split. In other words, based on a 5:51 for 1600m, here are what the rest of my times should have looked like: 4:21, 3:35, 2:50, 2:06, 1:23.
Times: 5:51, 4:24, 3:48, 3:01, 2:19, 1:22
Workout comments: I went down to Chestnut Hill Academy for a track session with the Wissahickon Wanderers. It was very impromptu, and I got there within minutes of them starting their workout. I guess I got about a half mile warmup before things got rolling, and that is being modest. I ran into Leo S. while I was there, and we caught up a bit before things got started. I've seen a bunch of these guys at various trail races over the past two years, but never introduced myself. There was another guy whose name escapes me now that I ran into before the Half-Wit Half Marathon. What a disaster that race was. I was relieved to find out that everyone felt the same about that. They are targeting that race again this year. I would love to sign up, but I'm not sure I'll be able to with the shore season rolling around.
I wasn't expecting to hang with most of the runners there, but I had no expectations and tried not to look at my watch for the first interval. I was a bit surprised by 5:51. I was pushing it, but was expecting something more like 6:30. Maybe I was pushing a little too hard, because the subsequent intervals were defintely out of my reach. I was usually near the back when each interval was finished, so I was running on limited rest compared to the others. When all was said and done, I think my times were better than I expected, but still a lot of room for improvement. This is something I'll defintely take advantage of in the future.
Tuesday, June 1, 2010
Boot Camp
Early afternoon
Workout: Boot Camp
4 Rounds: AMRAP in 1 minute
Push Press (45# DBs)
KB Swings (55#)
Box Jumps (24in)
Plank Pushups
Squat Thrust w/ Mountain Climber
16, 16, 9, 9, 6
Finished things up with Tabatta situps: 12
Workout comments: I always treat these kinds of workouts on the Tabatta scoring system, because there is really no way to keep track of all the reps during each round. Had no energy today. Little sleep and no breakfast probably are to blame for that. I don't think I have ever had the sensation of honestly wanting to walk out of a workout because I was doing so badly. I probably should have, because I took a spill during the third round of box jumps. Could have been worse, but it was still throbbing pretty bad for the rest of the workout.
Tuesday, May 4, 2010
Bench Press, Boot Camp
Early afternoon
Bench Press: 5, 5, 5, 3, 3, 3
Loads: 175, 195, 205, 215, 220, 225 (PR)
Approximately 2 minutes rest between sets
Boot Camp
5 Rounds for Time:
21 Front Squats (77#)
15 Pushups
9 Situps
At the bottom of every round:
Round 1: 30 Lateral High Jumps (Side to side jumps over a cone)
Round 2: 30 Box jumps (24 in.)
Round 3: 30 Double Unders
Round 4: 30 In and Outs (Air Squat up into a jump with feet landing in a narrow stance. Jump back out into a wide stance and down into a full squat. Repeat)
Round 5: 60 Bear Walk Steps (Basically both feet and hands on the floor and walk across room)
5 min rest
Partner workout: 3 rounds for time:
30 KB Swings, Planks
Partner performs KB swings while other partner holds plank. Rest accordingly.
7:39
Workout comments: All front squats were done without dropping the bar. Rest was minimal. Double unders are getting better. Started with a 50# KB for the first round, then performed 15 reps the following two round then switching to a 35# KB. I was defintely poring out sweat during and after this workout. Pretty intense.
Bench Press: 5, 5, 5, 3, 3, 3
Loads: 175, 195, 205, 215, 220, 225 (PR)
Approximately 2 minutes rest between sets
Boot Camp
5 Rounds for Time:
21 Front Squats (77#)
15 Pushups
9 Situps
At the bottom of every round:
Round 1: 30 Lateral High Jumps (Side to side jumps over a cone)
Round 2: 30 Box jumps (24 in.)
Round 3: 30 Double Unders
Round 4: 30 In and Outs (Air Squat up into a jump with feet landing in a narrow stance. Jump back out into a wide stance and down into a full squat. Repeat)
Round 5: 60 Bear Walk Steps (Basically both feet and hands on the floor and walk across room)
5 min rest
Partner workout: 3 rounds for time:
30 KB Swings, Planks
Partner performs KB swings while other partner holds plank. Rest accordingly.
7:39
Workout comments: All front squats were done without dropping the bar. Rest was minimal. Double unders are getting better. Started with a 50# KB for the first round, then performed 15 reps the following two round then switching to a 35# KB. I was defintely poring out sweat during and after this workout. Pretty intense.
Tuesday, April 27, 2010
Sumo Deadlifts, Boot Camp
Early afternoon
WU: 10 squats, 10 situps, 10 back extensions
Workout: 5 X 3 Sumo Deadlifts (257#)
Boot Camp
1 Burpee
2 Thrusters (45# DBs)
3 Suitcase Deadlifts (45# DBs)
4 OH Squats (20# barbell)
5 Double Unders
6 Pushups
7 Push Press (45# DBs)
8 Situps
9 KB Swings (45# DB)
10 Squat Thrusts w/ Renegade Row
Perform the 1 burpee… then 2 thrusters, 1 burpee… then 3 suitcase deadlifts, 2 thrusters, 1 burpee…etc.
11: 46
30 side plank, 30 normal plank, 30 opposite side plank X 2
Max normal plank hold: 1:30
Late evening
Played basketball for about 2 hours tonight. I always consider this an interval workout, since I force myself to sprint up and down the court during every possession. Some of the older guys hate that.
Workout comments: Feeling good. First time I've taken this class in almost three weeks since I've been out the past two Tuesdays. Felt kind of surprised to finish this one in under 15 minutes. Usually Kathy's workouts seem easy enough that you attempt a weight that you clearly have no business with. I didn't want to scatter 6 different dumbells around the room so I figured 45# DBs would be a good choice for the majority of the movements. I do find myself getting better in certain areas and wanted to increase the weight/reps.
WU: 10 squats, 10 situps, 10 back extensions
Workout: 5 X 3 Sumo Deadlifts (257#)
Boot Camp
1 Burpee
2 Thrusters (45# DBs)
3 Suitcase Deadlifts (45# DBs)
4 OH Squats (20# barbell)
5 Double Unders
6 Pushups
7 Push Press (45# DBs)
8 Situps
9 KB Swings (45# DB)
10 Squat Thrusts w/ Renegade Row
Perform the 1 burpee… then 2 thrusters, 1 burpee… then 3 suitcase deadlifts, 2 thrusters, 1 burpee…etc.
11: 46
30 side plank, 30 normal plank, 30 opposite side plank X 2
Max normal plank hold: 1:30
Late evening
Played basketball for about 2 hours tonight. I always consider this an interval workout, since I force myself to sprint up and down the court during every possession. Some of the older guys hate that.
Workout comments: Feeling good. First time I've taken this class in almost three weeks since I've been out the past two Tuesdays. Felt kind of surprised to finish this one in under 15 minutes. Usually Kathy's workouts seem easy enough that you attempt a weight that you clearly have no business with. I didn't want to scatter 6 different dumbells around the room so I figured 45# DBs would be a good choice for the majority of the movements. I do find myself getting better in certain areas and wanted to increase the weight/reps.
Tuesday, April 6, 2010
Bootcamp
Wasn't sure if I was up for this workout today. I had to drop Brigid off at the airport at 6AM this morning after being up until almost 1130 last night watching the NCAA championship. What a great game. I was pulling for Butler just because they were the underdog but I would have been happy that either team won. Except for the fact that my brother was in near last place in our pool, but was the only jacka$$ to pick Duke to win everything. Now he picks up 35 points and the victory.
5 burpees
10 Dumbell Thrusters (2 X 30#)
15 Pushups
20 Situps
25 OH Walking Lunges (30#)
WU: Jogging, Tabatta Squats: 10
Workout for today: Bootcamp
4 Rounds for time:5 burpees
10 Dumbell Thrusters (2 X 30#)
15 Pushups
20 Situps
25 OH Walking Lunges (30#)
13:03
Workout comments: Normally the pushups wouldn't be a problem, but when they are predeced by burpees and thrusters, my arms get a bit fatigued. The original workout from Kathy's gym was supposed to be twice as many reps and the same number of rounds. This would have easily taken over 30 minutes.
Body: My legs were still extremely sore from the squats on Sunday. My lower back is also a little sore, but I'm not sure why.
Tuesday, March 16, 2010
Boot Camp, Afternoon Run
Early Afternoon
Workout: Weighted Pullups (5, 5, 5, 1, 1, 1)
Loads 30#, 30#, 30#, 50#, 55#, 70# (failed this rep)
Boot Camp
Partner workout: One person does a finite number of reps on the first exercise, while the partner works continuously until the first person is finished those reps. 3 rounds of each exercise before moving on to the next station.
20 HSPUs (Lateral lunges)
20 Wall Balls-20# (KB Swings-40#)
40 DUs (Walking Lunges)
20 Box Jumps (Pushups)
20 Throw Downs
Total Time= 31:24
Late Afternoon
An easy run along this route. About 3.6 miles. 32:46
Workout: Weighted Pullups (5, 5, 5, 1, 1, 1)
Loads 30#, 30#, 30#, 50#, 55#, 70# (failed this rep)
Boot Camp
Partner workout: One person does a finite number of reps on the first exercise, while the partner works continuously until the first person is finished those reps. 3 rounds of each exercise before moving on to the next station.
20 HSPUs (Lateral lunges)
20 Wall Balls-20# (KB Swings-40#)
40 DUs (Walking Lunges)
20 Box Jumps (Pushups)
20 Throw Downs
Total Time= 31:24
Late Afternoon
An easy run along this route. About 3.6 miles. 32:46
- Workout comments: A few milestones today. First, I got 10 consecutive HSPUs in a row, which I have never gotten before. It's defintely the adrenaline of being in a competitive atmosphere. Second, I got two sets of 40 DUs in a row, both after doing about 30-40 walking lunges without rest. I have been doing these usually in front of a mirror, because I thought keeping my eyes up and focused on form would help out. Wrong again.
- General comments: ankle is starting to feel much better. After the hill workout on Saturday and the spring/wall ball workout yesterday, I'm feeling pretty solid on it. Walking around doesn't hurt very much, although I still feel a twang every now and then. I went for a run after work, probably something I shouldn't have done. I even decided to go out without the brace. I took the Vibrams with me because they force me to land on my forefoot and I have to say, I didn't feel so bad. The pace was under 9 min/mile, and this included a few walking breaks I took just to make sure I didn't over work things. I think things are finally starting to pick up.
- Nutrition: Good
- RHR: 46 BPM
Tuesday, March 9, 2010
Boot Camp, Basketball
Early Afternoon
WU: light jogging, shuffling, toy soldiers, 20 squats
Workout: Boot Camp
50, 40, 30, 20, 10 reps of
Squat thrusts
OH Lunges (45# plate)
DB Snatches (Alt-50#)
Renegade rows (#20 DBs)
Situps
39:10
Late Evening
45 minutes of basketball
WU: light jogging, shuffling, toy soldiers, 20 squats
Workout: Boot Camp
50, 40, 30, 20, 10 reps of
Squat thrusts
OH Lunges (45# plate)
DB Snatches (Alt-50#)
Renegade rows (#20 DBs)
Situps
39:10
Late Evening
45 minutes of basketball
- Workout comments: This was one of the workouts where the weight I chose was clearly too heavy for the intended workout. It took me well over 30 minutes which I think should be the maximum time limit for any sort of effective metcon. It's long enough to the point that it is seriously discouraging to attempt another rep, because you know how many you have left. Kathy (the instructor) suggested that anyone with more than 2 rounds left cut the workout short, because she had to get back to work.
- Only had 5 players against a pretty decent team (with 9 players) so I was pretty exhausted by the end of the second half. We were up 9 at the start of the second half and watched helplessly as the lead slipped away by the end of the game. Pitiful.
- Body condition: felt pretty good yesterday. Ankle felt decent during the game, but defitely a little sore afterwards. Put some ice and felt fine the following morning. Quads were also a little tight following the game.
- Resting heart rate: 46
Tuesday, March 2, 2010
Thrusters, SDHP, Push Press, OH Squat
Early Afternoon
WU: Toy soldiers, OH Squat practice (30#)
Workout: 4 Rounds
20 Thrusters (77#)
20 SDHP (77#)
20 Push Press (77#)
20 OH Squats (77#)
5 Burpees
29:26
WU: Toy soldiers, OH Squat practice (30#)
Workout: 4 Rounds
20 Thrusters (77#)
20 SDHP (77#)
20 Push Press (77#)
20 OH Squats (77#)
5 Burpees
29:26
- Workout comments: This was one of the hardest MetCon workouts I think I have ever done. None of the movements were done to muscular failure, but my lungs were burning so bad that I could hardly breathe through most of the workout. I have been physically drained for the past few hours following the workout. This morning I consumed cereal, skim milk, a banana, and orange juice, but did not have a chance to consume much water before this workout.
- General comments: I originally stopped by to see the workout, with the intention of participating only if the majority of the movements focused on the upper body. I took one look at this and couldn't resist. I had the ankle brace on and it hadn't hurt once during the day. It didn't hurt at all during this workout, but I'll keep off of it during the rest of the week as well.
- Sleep: 7.5 hours
- Body condition: I felt physically fine prior to this workout. Maybe slightly tired, but that was it. Following the workout, I feel fatigued, but nothing is overwhelmingly sore.
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