tag:blogger.com,1999:blog-43173609371155258442024-03-14T12:20:42.088-04:00My P̶9̶0̶X̶ Fitness BlogI created this blog to chronicle my progress on the P90X fitness program. If my experience helps you out that is great but like most things I do I have selfish reasons. I figure if I blog my progress here and distribute this to various people then I am less likely to cheat or not complete the program.
Since I did P90X this has evolved into more of a general fitness blog but may still be useful to some. The P90X stuff is still here but lately I am doing crossfit.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.comBlogger380125tag:blogger.com,1999:blog-4317360937115525844.post-47831812393290309092014-03-18T20:48:00.000-04:002014-03-18T20:48:25.555-04:00Wrong DayI 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:<br />
<br />
<ul>
<li>10 push pus</li>
<li>10 sit ups</li>
<li>10 air squats</li>
</ul>
I then did 7 rounds of:<br />
<br />
<ul>
<li>7 thrusters @ 78#</li>
<li>7 pull ups</li>
<li>7 burpees</li>
</ul>
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.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-41992643011939902652014-03-15T13:55:00.002-04:002014-03-15T13:55:17.131-04:00Partner WorkoutWell 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:<br />
<br />
<ul>
<li>10 push-ups</li>
<li>10 sit-ups</li>
<li>10 air squats</li>
</ul>
Next we did 5 rounds of:<br />
<br />
<ul>
<li>10 burpees</li>
<li>40 flutter kicks</li>
<li>5 cleans @ 88#</li>
<li>15 push-ups</li>
</ul>
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.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-91070026298069364772014-03-12T14:38:00.001-04:002014-03-12T14:38:00.942-04:00RunI 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.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-79665118262828578942014-03-10T06:46:00.002-04:002014-03-10T06:46:36.553-04:00RepeatSame workout as last Monday. Warm up I did 200 jump rope singles followed by 3 rounds:<br />
<ul>
<li>10 push-ups</li>
<li>10 PVC arm circles</li>
<li>10 walking lunges</li>
</ul>
Workout was 3 rounds:<br />
<ul>
<li>10 burpees</li>
<li>10 sit-ups</li>
<li>10 air squats</li>
<li>10 knee raises </li>
</ul>
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.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-57584059987918218952014-03-07T10:07:00.000-05:002014-03-07T10:07:54.619-05:00BearI warmed up today with 100 jumping jacks followed by 3 rounds:<br />
<br />
<ul>
<li>10 push-ups</li>
<li>10 sit-ups</li>
<li>10 PVC arm circles</li>
</ul>
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.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-64339128162042682272014-03-05T12:19:00.000-05:002014-03-05T12:19:23.294-05:00Cleans and BurpeesTwo 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:<br />
<br />
<ul>
<li>10 push-ups</li>
<li>10 sit-ups</li>
<li>10 air squats</li>
</ul>
I know, I am boring as shit but oh well it makes it easy. I then did a 15-12-9-6-3:<br />
<br />
<ul>
<li>Clean @ 78#</li>
<li>Bar facing burpees</li>
</ul>
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.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-15564921578189197162014-03-04T21:09:00.000-05:002014-03-04T21:09:22.101-05:00LazySo 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:<br />
<br />
<ul>
<li>10 push-ups</li>
<li>10 PVC arm circles</li>
<li>10 walking lunges</li>
</ul>
I did a workout which consisted of 3 rounds:<br />
<br />
<ul>
<li>10 burpees</li>
<li>10 sit-ups</li>
<li>10 air squats</li>
<li>10 knee raises </li>
</ul>
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.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-17891056510525097022014-01-26T16:13:00.000-05:002014-01-26T16:13:13.080-05:00Sunday WorkoutI 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:<br />
<br />
<ul>
<li>10 push-ups</li>
<li>10 sit-ups</li>
<li>10 PVC arm circles</li>
</ul>
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:<br />
<br />
<ul>
<li>5 power clean @ 78#</li>
<li>10 burpees</li>
<li>15 hanging knee raises</li>
</ul>
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.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-35695015942960824882014-01-17T10:10:00.001-05:002014-01-17T10:10:31.473-05:00More BurpeesI 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:<br />
<br />
<ul>
<li>10 push-ups</li>
<li>10 sit-ups</li>
<li>10 PVC arm circles</li>
</ul>
I performed a 10 minute AMRAP of:<br />
<br />
<ul>
<li>3 thrusters @ 75#</li>
<li>6 burpee broad jumps</li>
</ul>
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.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com1tag:blogger.com,1999:blog-4317360937115525844.post-28201331832094914922014-01-15T12:59:00.003-05:002014-01-15T12:59:57.363-05:00MMMMMM SugarI read <a href="http://blogs.plos.org/publichealth/2014/01/13/worst-sugar/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+plos%2Fblogs%2Fmain+%28Blogs+-+Main%29">this blog post</a> 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.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-38307845161402679492014-01-15T09:23:00.001-05:002014-01-15T09:23:45.377-05:00Up and At 'EmGot 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 (<a href="http://www.crossfitsrt.com/">CrossfitSRT</a>) and their workout looked fine so I ran with it. I started with 100 jumping jacks and 3 rounds:<br />
<br />
<ul>
<li>10 push-ups</li>
<li>10 sit-ups</li>
<li>10 PVC arm circles</li>
</ul>
I did some stretching before the workout. The workout was 7 rounds of the following for time:<br />
<br />
<ul>
<li>3 deadlifts</li>
<li>60 jump rope singles</li>
<li>10 burpees</li>
</ul>
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.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-84897183356890163612014-01-13T11:33:00.001-05:002014-01-13T11:33:56.408-05:00Monday WorkoutI 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:<br />
<br />
<ul>
<li>10 push-ups</li>
<li>10 sit-ups</li>
<li>10 PVC arm circles</li>
</ul>
I then did a little stretching and 5 rounds of:<br />
<br />
<ul>
<li>10 burpees</li>
<li>10 sit-ups</li>
<li>10 <a href="http://www.youtube.com/watch?v=RNVi6H3OUVs">Turkish get ups</a> @ 20# (5 each arm)</li>
<li>10 hanging knee raise on dip station</li>
</ul>
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.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-13587636017466786252014-01-10T13:46:00.002-05:002014-01-10T13:46:35.145-05:00Couple Workouts This Week So Far<span style="font-family: inherit;">I did the day 1 workout again this week on Tuesday evening. <span style="background-color: white; color: #444444; line-height: 18px;">I started off with a warm-up of 200 jump rope singles followed by 3 rounds:</span></span><br />
<ul style="background-color: white; color: #444444; line-height: 18px; list-style-image: initial; list-style-position: initial; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="border: none; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">10 push-ups</span></li>
<li style="border: none; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">10 sit-ups</span></li>
<li style="border: none; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">10 PVC arm circles</span></li>
</ul>
<div style="background-color: white; color: #444444; line-height: 18px;">
<span style="font-family: inherit;">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#:</span></div>
<div style="background-color: white;">
<ul style="list-style-image: initial; list-style-position: initial; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="border: none; color: #444444; line-height: 1.4; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">5 sets of 3</span></li>
<ul style="color: #444444; line-height: 1.4; list-style: disc; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="border: none; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">back squat @ 128#</span></li>
<li style="border: none; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">box jumps (weight bench)</span></li>
</ul>
<li style="border: none; color: #444444; line-height: 1.4; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">3 sets mixed reps</span></li>
<ul style="color: #444444; line-height: 1.4; list-style: disc; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="border: none; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">kettlebell swings @ 35# 20 reps</span></li>
<li style="border: none; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">pull-ups 5 reps</span></li>
<li style="border: none; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">dips 8 reps</span></li>
</ul>
<li style="border: none; color: #444444; line-height: 1.4; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">3 sets mixed reps</span></li>
<ul style="color: #444444; line-height: 1.4; list-style: disc; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="border: none; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">farmers walk @ 45# each arm for 40 paces</span></li>
<li style="border: none; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: inherit;">hanging knee raise 10 reps</span></li>
</ul>
</ul>
<span style="color: #444444;"><span style="line-height: 22px;">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:</span></span></div>
<div style="background-color: white;">
<ul>
<li><span style="color: #444444;"><span style="line-height: 22px;">Clean @ 78#</span></span></li>
<li><span style="color: #444444;"><span style="line-height: 22px;">Bar facing burpees</span></span></li>
</ul>
</div>
Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-31592508919174579612013-12-26T09:13:00.000-05:002013-12-26T09:13:11.492-05:00A little bit of runningDay 3 I slacked a bit on the warm up, I did none. I did start off slow on the run though and was pretty tight for the first 1/4 mile. It is cold as shit out there too which doesn't help. It was 26 degrees when I took off from the house. I ran 2.43 miles in 32:49. Before you go all bat shit on me talking about how slow I was let me finish. At 0.5, 1.0, 1.5, and 2.0 I did the following:<br />
<br />
<ul>
<li>20 walking lunges</li>
<li>20 tiger crawl</li>
<li>20 mountain climbers</li>
<li>10 burpees</li>
</ul>
As you can see I did not do the recommended 5 miles from the workout I told you I was basing this on. I will get there but not yet. I also did 10 rather than 20 burpees, I am a wuss and will punish myself tomorrow. I walked a little to cool down but no stretching. I felt generally pretty good during the run and I think I was doing a bit over 9:00 pace when actually running but it is hard to tell because the split times get all screwed up when you do the exercises in the middle.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-76585531938811111682013-12-24T11:26:00.002-05:002013-12-24T11:26:32.391-05:00Christmas Eve WorkoutI did day 2 of the plan I posted yesterday, sort of. I started off with a warm-up of a 400 meter run followed by 3 rounds:<br />
<ul>
<li>10 push-ups</li>
<li>10 sit-ups</li>
<li>10 PVC arm circles</li>
</ul>
<div>
I then did a bunch of stretching focusing on my back again as yesterday. I figured I might as well be safe and take the extra time. I then did the following workout:</div>
<div>
<ul>
<li>3x</li>
<ul>
<li>100 meter sprint</li>
<li>8 barbell rows @ 68#</li>
<li>8 push press @ 68#</li>
</ul>
<li>2 minute rest</li>
<li>3x</li>
<ul>
<li>100 meter sprint</li>
<li>8 barbell curls @ 58#</li>
<li>8 tricep extensions @ 48#</li>
</ul>
<li>2 minute rest</li>
<li>3x</li>
<ul>
<li>100 meter sprint</li>
<li>8 hang cleans @ 78#</li>
<li>8 slamballs @ 20#</li>
</ul>
</ul>
I said yesterday that I had told everyone about my last race a month ago but after going back and looking at the blog it appears I had been lazier with the blog than the workouts. I was working out consistently until a month ago when my sister and I did a 10k relay together in 25 degree weather. As I mentioned I was sick for awhile and jacked my back up again but here I am going at it again. </div>
<div>
<br /></div>
<div>
As you might notice I switched up the high pulls on the last set for slamballs. I am not a fan of high pulls after reading a few articles by PT's about how they measure shoulder impingement and that the move is much the same and how they would not suggest doing that move under much load. I also was not a big fan of the pairing of that with cleans. I would rather pair something that works a little different set of muscles, not sure I did real well with slamballs on that but I felt it was better than high pulls. You may also notice my weights are pretty low starting out this new workout, especially on squats yesterday. As I mentioned I am coming off a tweek in the back and a month break so I figured I will ease in a bit. Finally you might notice there was a finisher in the workout for both day 1 and day 2 that I skipped. I will work my way up to that but again I figure I will ease in. Wait until you see how much scaling I do on day 3.</div>
Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-57114594279039487422013-12-23T14:06:00.001-05:002013-12-23T14:06:10.585-05:00Finally Worked Out AgainIf you recall all that long time ago when I did that 10k relay with my sister I mentioned I had a chest cold. I was having a hell of a time breathing and was coughing like I still smoked or something. I could not shake that thing for the longest time and I tried some running a couple times but I really could not get any air once I started working out so I figured I would just give it a week or two. Well just as I was getting better we had a snow and ice storm here and I slipped and went feet up on the street in front of the house and hurt my back. I was out of commission for a bit longer with that and finally now felt like I could get back at it. I think it has been just about a month sincce I did any regular sort of workout.<br />
<br />
I started off with a warm-up of 200 jump rope singles followed by 3 rounds:<br />
<br />
<ul>
<li>10 push-ups</li>
<li>10 sit-ups</li>
<li>10 PVC arm circles</li>
</ul>
<div>
I then did a bunch of stretching focusing on my back. I figured I might as well be safe and take the extra time. I did three supersets as follows for the workout:</div>
<div>
<ul>
<li>5 sets of 3</li>
<ul>
<li>back squat @ 118#</li>
<li>box jumps (weight bench)</li>
</ul>
<li>3 sets mixed reps</li>
<ul>
<li>kettlebell swings @ 35# 20 reps</li>
<li>pull-ups 5 reps</li>
<li>dips 8 reps</li>
</ul>
<li>3 sets mixed reps</li>
<ul>
<li>farmers walk @ 45# each arm for 40 paces</li>
<li>hanging knee raise 10 reps</li>
</ul>
</ul>
I was certainly a bit out of it today after so long off but it felt good to get back at it. I am going to modify a Spartan beast workout plan I found a bit and work that for the next couple months I think. It is based on 4 days a week of work with day 1 being strength based, day 2 is anaerobic, day 3 is running, and day 4 is muscle endurance. Day 3 is supposed to be trail running and I will do some of that but I will also do road running and probably mix in some work wit a 50# pack as well. I have some thoughts on some other modifications as well but we will see. Mostly I just want to keep it interesting. I actually did not do all that was prescribed for today but it is pretty aggressive and seeing how I am coming off a month break I figure I will work up to the workouts over a couple weeks. The plan I am basing this on is <a href="http://www.stack.com/2013/07/02/spartan-beast-training/">here</a> if you want to have a look.</div>
<div>
<br /></div>
<div>
Good to be back at it.</div>
Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-65659440783904179592013-10-16T21:20:00.001-04:002013-10-16T21:20:39.228-04:00Forgot to post yesterdayI ran 2 miles in 15:02 for a pace of 7:30. Then proceeded to perform the following:<br />
<br />
<ul>
<li>4x15 push-ups</li>
<li>4x20 sit-ups</li>
<li>3x3 pull-ups</li>
</ul>
I performed this alternating exercises so I do one set of push-ups followed immediately by one set of sit-ups and immediately by one set of pull-ups and continued without any break until the exercises were done.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-8049524951516665862013-10-09T08:49:00.001-04:002013-10-09T08:49:27.910-04:00HockeyNot much working out going on this week. I have lots of Hockey. I played Monday night, have a game tonight, game Saturday, and game Sunday. I don't know if I will even get one workout in this week.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-50081373127596498442013-10-05T12:56:00.001-04:002013-10-05T12:56:12.960-04:00Friday and SaturdayI went for a run on Friday but I was not feeling so hot (stomach was a mess) and it showed in my time. I stopped after a pretty short one, 1.74 miles, and I completed it in 13:44 for a pace of 7:53. Hopefully I can do a little better next time.<br />
<br />
Today I did a warn up of 200 jump rope singles followed by 3 rounds:<br />
<br />
<ul>
<li>10 air squats</li>
<li>10 PVC arm circles</li>
<li>10 abmat sit-ups</li>
</ul>
The plan after that was to do a 9:00 EMOTM (Every Minute On The Minute):<br />
<div>
<ul>
<li>8 push-ups</li>
<li>8 push press</li>
</ul>
I put 88# on the bar to start and began the clock. First problem was I used a different clock app and it soes not make any noise on the minute so that was a pain in the ass. I was able to get the phone close enough and at an angle so I could see it. I dropped the weight after 2 rounds to 78# and that cost me a little time. After I got to minute 4 I was no longer able to complete within the minute so it now became an AMRAP (As Many Rounds As Possible). I was doing the push press 2 at a time at that point with a real quick break and right back in. I ended up doing 7 full rounds and made it through the 8th round of the push-ups right as the clock ran out.</div>
Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-15566337871357970282013-10-02T15:02:00.001-04:002013-10-02T15:02:11.731-04:00RunWent for a little run this morning. According to mapmyrun it was 2.47 miles and I completed it in 18:22 for a pace of 7:26.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-91916052975865478892013-10-01T09:27:00.002-04:002013-10-01T09:27:59.090-04:00BurpeesWarmed up with 200 jump rope singles and 3 rounds:<br />
<br />
<ul>
<li>10 push-ups</li>
<li>10 pull-ups</li>
<li>10 abmat sit-ups</li>
</ul>
I then did the following for a 20:00 AMRAP:<br />
<br />
<ul>
<li>5 burpees</li>
<li>5 weighted abmat sit-ups (20#)</li>
<li>100 meter sprint</li>
<li>10 burpees</li>
<li>10 weighted abmat sit-ups (20#)</li>
<li>100 meter sprint</li>
</ul>
Continue in this manner adding 5 reps to the burpees and sit-ups each time through for the full 20:00. I ended up making it through to the 30 rep round but only got to 25 abmat sit-ups before the alarm sounded on the 220:00. So I guess that gives me a grand total of 105 burpees and 100 sit-ups with 5 sprints in the 20:00 time frame. this was a fun workout and went pretty fast. The burpees get tough real fast though.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-65012780379400197942013-09-30T11:54:00.001-04:002013-09-30T11:54:58.394-04:00HockeyPlayed hockey last night at 10:00 pm so no workout this morning. I might try to sneak something in tonight if possible.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-74178305306979709942013-09-28T11:59:00.001-04:002013-09-28T11:59:54.831-04:00BearWarmed up with 200 jump rope singles followed by 3 rounds:<br />
<br />
<ul>
<li>10 push-ups</li>
<li>10 pull-ups</li>
<li>10 abmat sit-ups</li>
</ul>
I then did the following workout for time:<br />
<br />
<ul>
<li>400 meter run</li>
<li>3 bear complex</li>
<li>10 slam balls</li>
<li>6 bear complex</li>
<li>10 slam balls</li>
<li>9 bear complex</li>
<li>10 slam balls</li>
<li>6 bear complex</li>
<li>10 slam balls</li>
<li>3 bear complex</li>
<li>10 slam balls</li>
</ul>
I had 93# on the bar for the bear complex. If you are unfamiliar with this move you can have a look at <a href="http://www.youtube.com/watch?v=oOd_VaYDFSw">this</a> for an explanation. By the time I hit the second round where I had to do 6 I was doing them 2 at a time. Those things are brutal and hit pretty much everything in your body. I used a 20# slam ball to do <a href="http://www.youtube.com/watch?v=pc7cOUOGj6w">these</a>. I did not do a very good job with timing myself on this one. I had to go outside to run and then to the basement to start and atr the end I forgot to stop the clock for a bit. The final time on the clock was 21:45 though. I will be taking a break tomorrow I think.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-23046057462011822842013-09-27T11:28:00.002-04:002013-09-27T11:28:32.770-04:00Bench PressDid my usual warm up this morning. 150 jump rope singles followed by 3 rounds:<br />
<br />
<ul>
<li>10 push-ups</li>
<li>10 pull-ups</li>
<li>10 abmat sit-ups</li>
</ul>
I then did 3 sets of 3 bench press. Weights were 158#, 168#, 168#.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0tag:blogger.com,1999:blog-4317360937115525844.post-31923932545451490272013-09-26T15:03:00.001-04:002013-09-26T15:03:46.296-04:00Short RunI took a short run this morning. According the mapmyrun app I did 1.74 miles in 12:19 for a pace of 7:05, not too shabby although I did not go very far. You can see the result <a href="http://www.mapmyrun.com/workout/393873225">here</a>. It is interesting that it takes me almost a full minute to get up to pace. I don't typically do any warm up for a run and I would be curious how much increase in pace I could get if I did a warm up first. Looks like I might be able to cut my time by a little more.Scotthttp://www.blogger.com/profile/17983212177788233656noreply@blogger.com0