Monday

Four is Enough

The plan was a full-body exhaustion, and it worked.

Four circuits of:
Bear Crawl x 20 yards
Long Crunch x 25 (Bosu Ball)
Russian Twists x 20 @ 10# dumbbell
Kettlebell Swing x 15 @ 35#
Manmakers x 5 @ 10#/10# (burpee with dumbell rows & overhead press)

More than enough.


Tuesday

Abs Monday

Decided to go with three different ab exercises today.

Run x 220 yds @ 7.5 mph (1:04)
Bicycle Crunches x 20
Feet-up Pushups x 15
Russian Twists x 10 @ 10# (medicine ball)
Machine Pullups x 5 @ -150
Knee-ups x 10 (Captain's Chair)

Run x 220 yds @ 7.5 mph (1:04)
Bicycle Crunches x 20
Feet-up Pushups x 15
Russian Twists x 10 @ 10# (medicine ball)
Machine Pullups x 5 @ -150
Knee-ups x 10 (Captain's Chair)

Run x 220 yds @ 7.5 mph (1:04)
Bicycle Crunches x 20
Feet-up Pushups x 15
Russian Twists x 10 @ 10# (medicine ball)
Machine Pullups x 5 @ -150
Knee-ups x 10 (Captain's Chair)

Run x 220 yds @ 7.5 mph (1:04)
Bicycle Crunches x 20
Feet-up Pushups x 15
Russian Twists x 10 @ 10# (medicine ball)
Machine Pullups x 5 @ -150
Knee-ups x 10 (Captain's Chair)

It was exhausting, but not overwhelmingly so. We are getting in better shape, so to deal with that I think I need to start increasing reps/set, rather than total sets.

Friday

Cindy

We did a version of the Crossfit 'Cindy' on Tuesday.

Three Circuits
Reverse Rows x 5 (pull up to chest high bar, heels on ground & planked)
Hand-Release Pushups x 10
Air Squats x 15

1-minute rest

Three Circuits
Reverse Rows x 5
Hand-Release Pushups x 10
Air Squats x 15

1-minute rest

Four Circuits
Reverse Rows x 5
Hand-Release Pushups x 10
Air Squats x 15


So: 30 Sets, totaling 50 Reverse Rows, 100 pushups, and 150 Squats in under a half hour.

Still feeling it in my chest and quads on Friday.


Saturday

On Saturday?

Our sled workout was cut short when my workout partner tweaked his calf and we missed our friday run because we announced an away football game. So I came up with a quick one on Saturday to make up for missing (and Friday's food).

Warmup
Walked 440 yards and did some active stretching and squatting

Running
880 yds in 5:10 - on the road, including a short, steep hill

5-minute break

Exercise (MetCon)

Burpees x 5/minute for 7 minutes.
(1st half of minute doing burpees, the 2nd half recovering)

Both parts were quick - and exhausting.




The Sled

On Thursday we tried something different - we pushed a one man blocking sled up and down a football field, 10 yards at a time. It was even more tiring than I remember.

Jackknife

Full Body, Posterior Chain, and Abs x 2

Five Circuits of:
Burpees x 5
2H Kettlebell Swings x 10 @ 35#
Swiss Ball Jackknife x 10
Long Crunch (Swiss Ball) x 20

We did each circuit non-stop and rested for a minute between each of them. About 20 minutes and done - and done in.

The Jackknife - feetup pushup position and tuck your knees by rolling the ball forward - serious ab pain.

I was glad to bring back the kettlebell.

This one was simple and done basically in one spot, but it got the job done - the abs especially.


Frosty Freeze Warmup

We are going to run in a fundraiser race for our school's track/cross country teams in a month - the Frosty Freeze. It's a mile and includes a pretty serious, if gradual, hill. The first half is downhill and the second is back up, two streets over. I was in no shape to do this when we tried it about 4 years ago.

We ran the course on Friday. I made it in 12:30. I started too fast and struggled through the second quarter-mile. If I can manage to hand back and then , 'kick it in' after the halfway point I could make 12, which is what I's like to do.

We'll do this a couple more times and see if we can't make it work.

The Sum of its Parts

This was a straight-forward plan: back/full body, abs, chest, legs.

It was one of those circuits where the whole was greater than its parts. I felt heavy for days.

Monday's workout

Five circuits of:
Bear Crawl x 20 yds
Long Crunches x 20 (Bosu ball)
Feet-up Push-ups x 10 (55 cm ball)
Triple Lunge x 5/5 (front, side, back w/both legs)

I moved boxes on Tuesday & Wednesday, and finished on Saturday. Plenty of lifting, and I slept well, but no specific soreness.