Tuesday, March 18, 2014

Wrong Day

I did not get up and work out on Monday because I was planning to run during lunch at work but I left for work and left my workout bag sitting at home. No workout. I was thinking I would do it when I got home but it was my wife's birthday so I decided that would not be a good idea. Today I did take my gear to work but I just had no time to get it in to the day so when I got home I got a workout in before dinner. I warmed up with the usual 200 jump rope singles then 3 rounds:

  • 10 push pus
  • 10 sit ups
  • 10 air squats
I then did 7 rounds of:

  • 7 thrusters @ 78#
  • 7 pull ups
  • 7 burpees
I scaled to jumping pretty early on the pull ups and for rounds 6 and 7 I dropped the weight to 73#. I completed the 7 rounds in 19:09. I am pretty beat after that, my arms don't really want to move. Feels pretty good though. I have a bag packed for tomorrow as well and will try to get a short run in at lunch. Will see how that goes.

Saturday, March 15, 2014

Partner Workout

Well it wasn't really but my son did the workout with me so... We warmed up with 200 jump rope singles followed by 3 rounds of:

  • 10 push-ups
  • 10 sit-ups
  • 10 air squats
Next we did 5 rounds of:

  • 10 burpees
  • 40 flutter kicks
  • 5 cleans @ 88#
  • 15 push-ups
My son did modified pull-ups instead of cleans. I finished in 15:47 and he was done in 10:35. I was modifying push-ups by the last round, perhaps the push-ups during the warm up was a bad idea. This was the workout posted on my old gym website as today's St. Patty's day workout. They also had a shot of beer in between each round but I skipped that part.

Wednesday, March 12, 2014

Run

I am probably going to be kicking myself when I have to play hockey tonight at 9:00 but I decided to take a run today at lunch. I ended up doing 2.85 miles in 24:38 for a pace of 8:38. this is pretty slow for me and I felt like I had a fat chic on my back for most of it but considering I haven't run in months I guess I am pretty happy with the result. It is just nice to be able to get outside and do something since the weather finally gave way here.

Monday, March 10, 2014

Repeat

Same workout as last Monday. Warm up I did 200 jump rope singles followed by 3 rounds:
  • 10 push-ups
  • 10 PVC arm circles
  • 10 walking lunges
Workout was 3 rounds:
  • 10 burpees
  • 10 sit-ups
  • 10 air squats
  • 10 knee raises 
I was thinking I might add 2 extra rounds to it this morning but decided not to since I have a hockey game this evening and I am still trying to ease my way back into things. If I do it again I will do 5 rounds though. I got a more accurate time for the workout this morning and it only took me 6:27 so I definitely feel like I want to add some more work to this one.

Friday, March 7, 2014

Bear

I warmed up today with 100 jumping jacks followed by 3 rounds:

  • 10 push-ups
  • 10 sit-ups
  • 10 PVC arm circles
I then did a bear complex workout. 5 sets of 7 of the bear complex @78#. This involves power clean, front squat, push press, back squat, push press then back to the ground to complete one rep. You are supposed to rest during a set only in a position with the bar off the ground according to the rules, not sure who made these rules. I did the last 2 sets in smaller sets of 3-2-2 with a very short break between because I did not want to drop the bar on my head, prudent I think. I did finish it all though.

Wednesday, March 5, 2014

Cleans and Burpees

Two times this week, maybe I am back at it. We will see how well I do keeping it up. For warm up I did 200 jump rope singles followed by 3 rounds:

  • 10 push-ups
  • 10 sit-ups
  • 10 air squats
I know, I am boring as shit but oh well it makes it easy. I then did a 15-12-9-6-3:

  • Clean @ 78#
  • Bar facing burpees
I started off timing myself but was doing it with my new watch and about 2:00 in my gloves must have hit the stop button so I have no idea how long this took. Felt a bit better today than Monday, hopefully a little better again on Friday. Need to decide what I am going to do.

Tuesday, March 4, 2014

Lazy

So my lazy ass has not been getting out of bed and doing shit for working out in a long time. It has been cold as hell here and I just don't want to get out of bed in the morning. Also, I have been busier than a one-legged man in an ass kicking contest with other shit. I finally got my ass out of bed Monday and did a workout. Warm up I did 200 jump rope singles followed by 3 rounds:

  • 10 push-ups
  • 10 PVC arm circles
  • 10 walking lunges
I did a workout which consisted of 3 rounds:

  • 10 burpees
  • 10 sit-ups
  • 10 air squats
  • 10 knee raises 
I timed myself on this and finished in something a bit over 6:00, don't remember exactly what because I did not record it on Monday. It was not that tough of a workout but at least I got up and did it. I need to be training since I am signed up for 2 spartan races already this year, a super and a beast. I will be signing up for a sprint as well whenever they announce the local one.

Sunday, January 26, 2014

Sunday Workout

I am sure I am going to regret doing this workout when I have to hit the ice tonight for my hockey game but the game is at 10:00 so I knew I would not be getting up tomorrow to do it. I started off with 150 jump rope singles and 3 rounds:

  • 10 push-ups
  • 10 sit-ups
  • 10 PVC arm circles
I know, I am boring and keep doing the same thing for the warm up but that way I do not have to think. I then did 7 rounds of:

  • 5 power clean @ 78#
  • 10 burpees
  • 15 hanging knee raises
By the end the hanging knee raises had turned into just knee raises on the power tower but I was still getting some pretty good core work in. I then finished off the workout with 20 ring rows. I don't think I have done those before, they are hard. Or maybe it was due to having just completed the rest, I am not sure, but it certainly wore me out.

Friday, January 17, 2014

More Burpees

I started off the morning with a warm up of 150 jump rope singles. Knee felt weird so I did not make it to 200. I then did my standard warm up of 3 rounds:

  • 10 push-ups
  • 10 sit-ups
  • 10 PVC arm circles
I performed a 10 minute AMRAP of:

  • 3 thrusters @ 75#
  • 6 burpee broad jumps
I completed 8 rounds and made it through 1 burpee broad jump on round 9 before the timer went off. I pretty well was moving the entire time too except after round 3 where I stopped for a couple seconds to adjust my timer so I could see it. felt pretty good but I might add a little weight to the thrusters next time.

Wednesday, January 15, 2014

MMMMMM Sugar

I read this blog post a few days ago and thought I would post it. There is not really anything in here that I did not already know I don't think but there are lots of links to source materials for further reading. I actually thought my wife might like this one as she has become pretty adamantly anti sugar over the last months since being introduced to the Paleo diet. I, on the other hand, struggle with the sugar thing. If you go back and have a look at some of my early posts you will probably see that when I was younger I used to drink much soda and other high sugar content drinks. I have cut them out almost entirely other than the occasional soda when I am out but I do still have issues with things like the kids Halloween candy lying around, I will eat all that shit and that is no joke. I really should start working on this one. It is tough though as some of this talks about it is like an addiction and I already have sort of an addictive personality.

Up and At 'Em

Got up at 0600 this morning, I actually was up on time today, and again had no idea what I was going to do. I had a look at my old crossfit gym's website (CrossfitSRT) and their workout looked fine so I ran with it. I started with 100 jumping jacks and 3 rounds:

  • 10 push-ups
  • 10 sit-ups
  • 10 PVC arm circles
I did some stretching before the workout. The workout was 7 rounds of the following for time:

  • 3 deadlifts
  • 60 jump rope singles
  • 10 burpees
They actually had it prescribed as 20 double unders but I adjusted that to the 60 singles. I did the deadlifts with 168#. I should have probably done a bit more. That is over my body weight but I am thinking I should have gone with 188#. I completed the 7 rounds in 14:40. I was not in a giant hurry to finish but I worked pretty well straight through with about 10 seconds or so each round for proper setup on the deadlift. I took a bit longer than that to setup on the last two rounds but I did all the rest uninterupeted and without any breaks in between.

Monday, January 13, 2014

Monday Workout

I woke up this morning at 0600, well actually 0620, and headed down to work out. I had no real idea what the hell I was going to do but I knew both my ankles were felling sore so I did not want to do anything involving them too much. I decided to skip the jump ropes as warm up since I think that might be part of the ankle issue. I did 100 jumping jacks to start off followed by 3 rounds:

  • 10 push-ups
  • 10 sit-ups
  • 10 PVC arm circles
I then did a little stretching and 5 rounds of:

  • 10 burpees
  • 10 sit-ups
  • 10 Turkish get ups @ 20# (5 each arm)
  • 10 hanging knee raise on dip station
You can check out the link to the video explanation of the Turkish get up for a good explanation. I was a bit off on form this morning and will probably work on that some next time. That exercise is great though and I need to include it more often. I started with a 35# kettlebell but it pretty quickly became too heavy and I didn't want to drop it on my head so I dropped the weight some. I did not time myself on this workout but worked straight through the 5 sets with no break.

Friday, January 10, 2014

Couple Workouts This Week So Far

I did the day 1 workout again this week on Tuesday evening. I started off with a warm-up of 200 jump rope singles followed by 3 rounds:
  • 10 push-ups
  • 10 sit-ups
  • 10 PVC arm circles
I then did some stretching for a few minutes. I did three supersets as follows for the workout which is identical to before except I increased the back squat weight by 10#:
  • 5 sets of 3
    • back squat @ 128#
    • box jumps (weight bench)
  • 3 sets mixed reps
    • kettlebell swings @ 35# 20 reps
    • pull-ups 5 reps
    • dips 8 reps
  • 3 sets mixed reps
    • farmers walk @ 45# each arm for 40 paces
    • hanging knee raise 10 reps
I also did a workout yesterday evening that started with the same warm up as above and then was a 21-15-9 rep workout of:
  • Clean @ 78#
  • Bar facing burpees