Bear Crawls!

Monday 7/22/13

Delayed a few hours, I finally was able to workout on Monday afternoon.
It did allow me to use the aerobics/bike class room, so - bear crawls!

Warmup
Two circuits of:
Hip Flexor Stretch x 10sec/10sec
Calf Raises/Stretch x 10
Back extensions x 10
Rotator Cuff Side Cable Pull x 10/10 @ 20#

Workout
Four circuits of:
Bear Crawl x 20 yards
Burpee + 6" box jump x 5
Renegade rows x 5/5 @ 15#/15#
Long Crunch on Bosu Ball x 25

Only 15-20 sec. breaks between sets

I was definitely out of breath, and persistent muscle issues (right shoulder, hip flexor - in front & back, & now calf) are feeling better.

Saturday Interval Run

This was the fourth Saturday Interval Run. I walk for a minute and then sprint an allotted time for eight circuits (so that I finish on a sprint). I started with 30 second sprints and I have added ten seconds a week to the run.
Today was the one-minute sprint. I really wanted to quit but I pushed through.

8 circuits
1 minute walk/1 minute sprint
1.26 miles in 16 minutes

Welcome Back

Friday was Rich's first day back in a while, so we kept it simple in terms of exercises, but acheived some intensity by limiting breaks to about 10 seconds between sets.

Friday - Four Circuits
Farmers Walk x 50 yds @ 90#
Reverse rows x 5 (squat bar at chest level)
Feet up push-ups x 10
Air squats x 15
Myotatic crunch x 20 (long crunch on Bosu ball)
Knee ups x 10 (Captain's Chair)

A solid workout, but not killer. A good welcome back.

In the Distance

I ran 1.5 miles non-stop on Thursday. The farthest I have run since getting out of the Army in 1991. It took 21:23. Very slow, but completed.

Pain in Three Parts

Postponed until Tuesday - sick over the weekend.

Need to loosen up, get worn out and get in some abs, within the limitations of the gym.

Part One - Rehab/Prehab
2 Circuits
Hip Flexor Lunge/Stretch x 10 sec
Rotator Cuff Cable Side Pull - x 10/10 @ 20#
Calf Raise/Stretch x 10
Back Extensions x 10

4 Circuits
Using a 45# Bar and not putting it down until all are complete
Clean x 6
Overhead Press x 6
Front Squat x 6
Bent Row x 6

3 Circuits
Long Crunch on Bosu Ball x 25
Cat Vomit x 30 sec

Got the job done.

Getting it done

Thursday Workout

Five Circuits
Run x 220 yds in 1 min
Feetup Pushups x 10
Upright Row x 10 @ 45#
Triple Lunge x 3/3
Bicycle Crunch x 30

Working through shoulder soreness and a wasp sting on right triceps. Was able to do these without excessive pain.

Tabata Day

Listening to 'More Human than Human' by White Zombie, which lasts 4:23.

Run Circuit
Sprinted 20 secs/Walked 10 secs on road for 8 circuits

Strength Circuit
Two circuits of:
Hand-Release Pushups x 20 secs./10 secs. rest
2H Kettlebell Swing @ 10# x 20 secs./10 sec rest
Air Squats x 20 secs./10 secs. rest
Long Crunch - Flat back x 20 secs./10 secs. rest

Two-minute Rest

Two circuits of:
Hand-Release Pushups x 20 secs./10 secs. rest
2H Kettlebell Swing @ 10# x 20 secs./10 sec rest
Air Squats x 20 secs./10 secs. rest
Long Crunch - Flat back x 20 secs./10 secs. rest

Two-minute Rest

Two circuits of:
Hand-Release Pushups x 20 secs./10 secs. rest
2H Kettlebell Swing @ 10# x 20 secs./10 sec rest
Air Squats x 20 secs./10 secs. rest
Long Crunch - Flat back x 20 secs./10 secs. rest

Collapse.

Soap

Four Circuits
Burpee/Dumbbell Press x 5 @ 15#/15#
Reverse Row x 10
Feetup Pushup x 15
Lunge x 10/10
Long Crunch x 25 (Bosu Ball)
Russian Twist x 15/15

Surviving a Monday

Warmup:
Elliptical Tabata Protocol - 8 circuits of 20 second sprints and 10 seconds slow

Four Circuits of:
2-Hand Kettlebell Swing x 20 @ 35#
Pullovers x 10 @ 30#
1-Hand Cable Rows x 10/10 @ 60#
Single Leg Romanian Dead Lift x 10/10 @ 15#
Plank x 60 seconds

On the One Hand

Thursday's workout turned out to be much tougher than I expected. I think the 1-H Kb swings turned it up a bit. We'll do those again. I need a bigger Kettlebell for 2-H.

Thursday's Workout
Four Circuits of:
Run x 220 yds @ 7.5 mph (1:04)
Hand-Release Pushups x 12
1-Hand Kettlebell Swings x 10/10 @ 35#
Air Squats x 12
Bicycle Crunches x 30
Knee ups x 12 (Captain's Chair)

The Standards by Fives

Monday Morning
Four Circuits of:
Machine Pullup x 5 @ (-140/-150)
2-Dumbbell Clean & Press x 10 @ 25/25
Feet-up Pushups x 15
Lunges x 20 (10/10)
Long Crunch x 25 (Bosu Ball)
Russian Twists x 30 @ 10#

Shoulder was bothering me, but working through these seems to have loosened it up. Didn't feel out of breath until the last circuit. Getting better.

A triple mash-up + the deadlift lives.

Thursday's Workout was a mash-up of three different ideas: Warming up some problem areas, bringing back the deadlift, and non-stop reps.

Part One - Prehab/Rehab
Two Circuits
Shoulder - Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O @ 10 sec each
Hip Flexor Stretch (lunge, twist towards up leg, hold) x 3/3 @ 10sec
Calf Raises x 10
Back Extensions x 10

Part Two
Five Sets
Deadlift x 3 @ 185, 195, 205, 215, 225
(inspired by Hero Training: The Lift an Object Off Someone in Distress Workout)

Part Three
Four Circuits, 45# Bar, not putting it down for 16 sets
Clean x 6
Overhead Press x 6
Front Squat x 6
Bent Row x 6
(This came from Mark Sisson by way of Shape - and I added a circuit.)

Done.

The Deadlift was very important today because I tweaked my back doing it in March and had not done it since. (Deadlifts in a HIIT circuit is a bad idea since form is so important). I was very excited and energized that everything went well with the lift. It was even a little easy, so I did an extra circuit in part 3.

Too Many Burpees

Monday's Workout

Ran 440 yds @ 6.0 mph (~2:30)

7 circuits of:
Burpees x 7 in one minute (sort of)
(49 total)

3 circuits of:
Long Crunch x 20
Russian Twists x 20 @ 15#
Plank x 30 secs.
Cat Vomit x 30 sec.

Ran 440 yds @ 6.0 mph (~2:30)

As close as I have come to not finishing a workout. The Burpees took about 7 1/2 to 8 minutes to finally finish. Finishing the last run took a little willpower as well. I got a little wobbly on the treadmill, but I managed not to go down.

Wednesday Sprints

I sprinted 220 yards, walked 220 yards - and repeated this 4 times.

It still amazes me how exhausting this is.

A Bear

Monday's Workout
Four Circuits of:
Bear Crawl x 20 yards
2-Hand Kettlebell Swing x 15
Feet-up Push-ups x 15
Box Jumps x 5 @ 20"
Long Crunch x 20 (Bosu Ball)
Russian Twist x 20 @ 15#

I did each set in one minute, about 30-40 sec. work and 20-30 sec. rest.
Done in 24 minutes. Exhausted.

Four was enough

Wednesday Workout
Four Circuits of:
2-Hand Dumbbell Clean & Press x 10 @ 25#/25#
Close Hands Pushups x 10
Upright Row x 10 @ 45#
Triple Lunge x 5/5 (front-side-back)
Jackknife on Exercise Ball x 10

Lightheaded and Nauseous.

Fitness?

On Monday we ran a mile and then did a two-minute max for pushups and situps - the Army fitness test with the run halved. Made the age group minimums in pushups & situps - have a long way to go on the run.

Manmaking

Thursday Workout
Five Circuits of:
Manmakers x 5 @ 10#/10# (burpee, pushup, 1-arm rows, clean, squat, press)
Farmer's Walk x 100 yds @ 90# (2 plates)
Long Crunch x 20 (Bosu Ball)
Knee-ups x 10

Only rested when I couldn't breathe.

Wiped Out

A circuit of classics.

Monday Workout
Four Circuits of:
Run 220 yd @ 7.5 mph
Hand-Release Pushups x 10
Reverse Row x 10
Planks x 60 seconds
Leg Raise x 10

Working on my back

Four Circuits
Machine Dip x 5 @ -90
One-Arm Cable Row x 10 @ 60#
Lunge-Twist x 10/10 @ 25#
Single-Leg Romanian Dead Lift x 10/10 @ 10#

Felt much stronger afterwards. But my butt definitely hurt.