Spent a good portion of the day on the lake yesterday, and got way too much sun of course. Wakeboarded for several sets, and wakesurfed for many more. Finally got the hang of the wakesurfing and had a blast! Not as physical as wakeboarding (not even close), but always good for laughs - the people on the boat seem to be more interested when you're 5 feet behind the boat.
Went to the gym with Kelly and did a little work. My legs are still absolutely destroyed from Thursday's hell-fest, so we focused on areas that didn't hurt. Super-setted DB Bench and DB OH Press, 10-8-6-4-2
Really overestimated how much weight I could handle with this work load. Started off with 55lb DBs for bench and dropped to like 35s by the end. Went from 35s to 25s on the press. Sweaty mess. Shoulders on fire. Good stuff.
Hobbled over to the calf raise machine to work on some vanity muscles since pretty much everything else was already in pain. Did 4x15 alternating stances with 105 pounds. Lotsa burn.
Finished with 5 miles on the bike, which was about all my quads could stand before declaring death.
Need to get a journal to take with me to the gym to keep track of specifics, but for now, it's just good to go. I can't wait until I'm not debilitatingly sore every time so I can start stringing together something more regular!
Next planned workout is tomorrow night...still trying to figure out what we'll be able to do.
Monday, June 11, 2007
20070607 Thursday Workout
Ward, Kelly, and I went to Gold's for an attempt at our first "real" crossfit WOD. From the CF site:
My response:
Five rounds for time of:Run 400 meters65 pound Thruster, 30 repsSounds easy, right? HA!
My response:
subbed 500m rows for runs (knees can't handle running yet)I think we all managed
3 rounds in about 25 minutes. Broken thrusters (w/ 25lb DB's instead of BB's).
Nearly met Pukie but couldn't find a trash can and held it in - a couple times.
Gave myself a breather by walking on the treadmill for a mile before hitting up
one last 500m row for the day - and managed to hit a PR of 1:42.0, completely
exhausted! (only been rowing a couple weeks) Pretty sure my HR hit 190+. Need to
wear the monitor next time.
Wednesday, June 6, 2007
Tabata Thrusters
I've been reading a lot of the Crossfit stuff today, which has led me to Tabata workouts...looks absolutely killer. I can't wait to try it.
Tabata is easily described, but I imagine much harder to complete:
Pick a workout. Do it as intensely as possible for 20 seconds, then rest for 10. Repeat 8 times. Curl up and cry.
A full workout in 4 minutes? I love it. It sounds like a great baseline for both strength and endurance, which are the two things I really want to improve. I think using the Tabata method with Burpees would be awesome, but am afraid of the effects my excess weight will have on my knees. Squats sound good, but Thrusters will incorporate an upper body push movement as well, which sounds perfect.
Hopefully I can get up the courage to try it this week.
Reference link for Tabata Thrusters: http://www.t-nation.com/findArticle.do?article=04-046-training
Tabata is easily described, but I imagine much harder to complete:
Pick a workout. Do it as intensely as possible for 20 seconds, then rest for 10. Repeat 8 times. Curl up and cry.
A full workout in 4 minutes? I love it. It sounds like a great baseline for both strength and endurance, which are the two things I really want to improve. I think using the Tabata method with Burpees would be awesome, but am afraid of the effects my excess weight will have on my knees. Squats sound good, but Thrusters will incorporate an upper body push movement as well, which sounds perfect.
Hopefully I can get up the courage to try it this week.
Reference link for Tabata Thrusters: http://www.t-nation.com/findArticle.do?article=04-046-training
Tuesday, June 5, 2007
push-ups
Just "tested" KC and myself on push-ups.
Extremely strict form, no warm-ups, just getting ready for bed and thought it'd be a good baseline.
KC got 21 (on her knees, but good form), pausing at 15 and 20 to stretch for a second.
I only managed 22 "real" push-ups before giving up. Entire body confused. Abs amazingly sore, I guess still from wakeboarding on Saturday (6/2/7). Abs were probably the weakest link besides my head.
Meh. It's a start.
Extremely strict form, no warm-ups, just getting ready for bed and thought it'd be a good baseline.
KC got 21 (on her knees, but good form), pausing at 15 and 20 to stretch for a second.
I only managed 22 "real" push-ups before giving up. Entire body confused. Abs amazingly sore, I guess still from wakeboarding on Saturday (6/2/7). Abs were probably the weakest link besides my head.
Meh. It's a start.
I must have forgotten to put my last Chicago workout in here! The day after working out at the hotel gym, I got into Crunch next door.
Started off in the squat cage. Warmed up with the bar, felt pretty decent. Slapped on some 45's and did a bunch of practice with 135. Stared around the gym figuring out what to do...it was pretty empty and conveniently enough the rack next to me was open. Practiced push press with the bar, shoulders felt good. Put on some tens, still felt good. Another five on each side, easy. K, got my warm-up.
Supersetted 6-5-4-3-2-1 Squats (185) and Pushpress (95). Very easy weight, but the sheer volume had me panting and catching my breath. Probably took over 5 minutes, but I knocked out all the reps; sweet.
Got some water...next to the Concept II. OK, I've heard about these, let's see what the fuss is all about. Got on and it was preset for a 500m countdown. Sounds good, the 300 guys did that I think. Right? Two minutes later I was really sweating. Did about a 2:10 500m figuring out the machine and whatnot (damper=5). Gave a couple minutes rest, a little more water, and pushed to another 500m, but this time, being aware of speed. Got just under 2 min. Not bad! Totally sweating. HR about 160 a couple minutes later when I hit the treadmill.
Two miles on the treadmill @ 4mph, still sweating like crazy, HR gradually dropping down to 140ish.
At this point, I'm pretty spent but I figure I haven't finished my push day. Grab a couple of 40lb dumbbells and do some incline...and superset it with 60 pound EZ curl bar (strict). 8-7-6-5-4-3-2-1. Very sweaty. Pretty intense.
Go back to my room and the maid is cleaning it...so I go back up to the hotel gym and hit the treadmill for another mile @ 4mph. Pretty easy.
Good workout - best I've had in a LONG time.
Started off in the squat cage. Warmed up with the bar, felt pretty decent. Slapped on some 45's and did a bunch of practice with 135. Stared around the gym figuring out what to do...it was pretty empty and conveniently enough the rack next to me was open. Practiced push press with the bar, shoulders felt good. Put on some tens, still felt good. Another five on each side, easy. K, got my warm-up.
Supersetted 6-5-4-3-2-1 Squats (185) and Pushpress (95). Very easy weight, but the sheer volume had me panting and catching my breath. Probably took over 5 minutes, but I knocked out all the reps; sweet.
Got some water...next to the Concept II. OK, I've heard about these, let's see what the fuss is all about. Got on and it was preset for a 500m countdown. Sounds good, the 300 guys did that I think. Right? Two minutes later I was really sweating. Did about a 2:10 500m figuring out the machine and whatnot (damper=5). Gave a couple minutes rest, a little more water, and pushed to another 500m, but this time, being aware of speed. Got just under 2 min. Not bad! Totally sweating. HR about 160 a couple minutes later when I hit the treadmill.
Two miles on the treadmill @ 4mph, still sweating like crazy, HR gradually dropping down to 140ish.
At this point, I'm pretty spent but I figure I haven't finished my push day. Grab a couple of 40lb dumbbells and do some incline...and superset it with 60 pound EZ curl bar (strict). 8-7-6-5-4-3-2-1. Very sweaty. Pretty intense.
Go back to my room and the maid is cleaning it...so I go back up to the hotel gym and hit the treadmill for another mile @ 4mph. Pretty easy.
Good workout - best I've had in a LONG time.
Quick update on Sunday's workout at Gold's:
KC, CW, and I went in the afternoon. Started off with deadlifts. I was mostly helping teach them some form and get them comfortable.
My sets started at several 6-10's @ 135, 8 @ 185, 10 @185. Grip started failing. Pretty weak, but didn't want to overdo it.
Found the Concept II, awesome. Got on and showed them some basic form tips. Rowed about a 2min 500m mostly talking. Ward rowed a little over 2min and KC rowed 2:34. All of us just kind of getting the kinks out.
We each did another 500m for time:
Me: 1:51
Ward: 1:59.9 (woohoo!)
KC: 2:11 (20++ second reduction!)
Got on the treadmill and did a mile @ 4mph, right knee started flaring up like woah.
Strict standing curls, 3x8 @ 60 pounds, very easy.
Not a bad workout. Most stoked about the rowing. More later.
KC, CW, and I went in the afternoon. Started off with deadlifts. I was mostly helping teach them some form and get them comfortable.
My sets started at several 6-10's @ 135, 8 @ 185, 10 @185. Grip started failing. Pretty weak, but didn't want to overdo it.
Found the Concept II, awesome. Got on and showed them some basic form tips. Rowed about a 2min 500m mostly talking. Ward rowed a little over 2min and KC rowed 2:34. All of us just kind of getting the kinks out.
We each did another 500m for time:
Me: 1:51
Ward: 1:59.9 (woohoo!)
KC: 2:11 (20++ second reduction!)
Got on the treadmill and did a mile @ 4mph, right knee started flaring up like woah.
Strict standing curls, 3x8 @ 60 pounds, very easy.
Not a bad workout. Most stoked about the rowing. More later.
Subscribe to:
Posts (Atom)