2/27/09
My work day was an unexpected 12 hour day and my headache while in front of the computer writing the report of my duties performed.
the workout.
24KG
swings for about 4 minutes
chair presses 5 ladders
4 pistols each
5 Handstands : I put myself in a wall supported handstand position
20 Push ups
30 Hindu squats (a girl texted so I stopped for a second)
10 24kg squats
20 shredders
This is yet another party weekend in State College and my first Friday night on Patrol we will see how it goes!!!
Friday, February 27, 2009
Wednesday, February 25, 2009
GS Time
I tried to some GS work today
Warm up with swings, burpees, and deck squats.
10 Minute LCCJ 16kg for 62 Reps
4 minutes rest
10 Minute Snatch
I lost count early on and I focused on Survival
I held on for 5 minutes each arm
12 minutes rest due to BS-ing
7 cycles of 30 sec. on 30 sec off interval runs
After what I will call two days rest I felt pretty good
0n Sunday I learned how to ski
Warm up with swings, burpees, and deck squats.
10 Minute LCCJ 16kg for 62 Reps
4 minutes rest
10 Minute Snatch
I lost count early on and I focused on Survival
I held on for 5 minutes each arm
12 minutes rest due to BS-ing
7 cycles of 30 sec. on 30 sec off interval runs
After what I will call two days rest I felt pretty good
0n Sunday I learned how to ski
Sunday, February 22, 2009
2/17/09-2/21/09
2/17/09
2bl LCCJ 16kg 5 Min.
Plyo push up variations 2 min. X 2
Overhead Squat 16kg 1 min then 1:30 (both arms went numb fast) target was 2 min.
Box jumps 2 minutes X 2
Run 10 intervals 30 sec on by 30 sec rest
2/18/09
-Pull ups
5 - 5 -5 -5 -5
Getups
-5 -5 -5 -5 -5
walk 1 lap in between
- Push ups
15- 15 -15 -15 -15
Farmers walk
-Situps
20 - 20 - 20 - 20 - 20
Duck walks, bear crawls, crab walks
Renegade Rows
5 -5 -5 -5 -5
New toy in the gym. Actually its an old fabricated rowing machine but, I think they heard me when I said all this equipment no rower?
2/20/09
A co worker and I went to the gym he is a "conventional lifter" I didn't bring the bells so I decided to see how the other half does it. I will admit this is the way I used to do it. I felt it was good to do it the old way to reaffirm my current methods. Since I just walked in and freestyled it I will go from memory.
I used hammer strength machines for:
Leg Presses 275
Bench presses 225 lb
Then these are without machine
Back extensions
Glute ham situps
Dips
Shoulder Presses up to 75 lbs
Run 1 mile for speed at 6:50 I was at 12.5 mph
I don't miss doing it that way I felt out of place and lost. I will admit is was a good way to assess the applicability of my current methods.
2/21/09
6 Minute LCCJ 16kgs 40-50 reps (lost count) The goal was continuous work for the time.
Rest 3min
2 min jumping for height I used an angled I beam to gauge it.
Double Overhead carry 16kg
5 laps with 1 min rest in between
Double KB walking lunges 5 lengths
6 Minute Snatches 118 reps
5 minute spinner cool down
I was feeling the burn from bench presses the previous day but overall I was pleased with the workout and how I felt.
2bl LCCJ 16kg 5 Min.
Plyo push up variations 2 min. X 2
Overhead Squat 16kg 1 min then 1:30 (both arms went numb fast) target was 2 min.
Box jumps 2 minutes X 2
Run 10 intervals 30 sec on by 30 sec rest
2/18/09
-Pull ups
5 - 5 -5 -5 -5
Getups
-5 -5 -5 -5 -5
walk 1 lap in between
- Push ups
15- 15 -15 -15 -15
Farmers walk
-Situps
20 - 20 - 20 - 20 - 20
Duck walks, bear crawls, crab walks
Renegade Rows
5 -5 -5 -5 -5
New toy in the gym. Actually its an old fabricated rowing machine but, I think they heard me when I said all this equipment no rower?
2/20/09
A co worker and I went to the gym he is a "conventional lifter" I didn't bring the bells so I decided to see how the other half does it. I will admit this is the way I used to do it. I felt it was good to do it the old way to reaffirm my current methods. Since I just walked in and freestyled it I will go from memory.
I used hammer strength machines for:
Leg Presses 275
Bench presses 225 lb
Then these are without machine
Back extensions
Glute ham situps
Dips
Shoulder Presses up to 75 lbs
Run 1 mile for speed at 6:50 I was at 12.5 mph
I don't miss doing it that way I felt out of place and lost. I will admit is was a good way to assess the applicability of my current methods.
2/21/09
6 Minute LCCJ 16kgs 40-50 reps (lost count) The goal was continuous work for the time.
Rest 3min
2 min jumping for height I used an angled I beam to gauge it.
Double Overhead carry 16kg
5 laps with 1 min rest in between
Double KB walking lunges 5 lengths
6 Minute Snatches 118 reps
5 minute spinner cool down
I was feeling the burn from bench presses the previous day but overall I was pleased with the workout and how I felt.
Tuesday, February 17, 2009
Recap of the week
Since my last event I believe February 10th
On 2/11/09 I worked my last daylight shift for what appears to be a long time
A social event overruled my workout. It was a good cause.
On 2/12/09
I was up late and drove home to the Pittsburgh area
On 2/13/09
Had to take care of the old house and my sister and my niece and nephews came in from Columbus
Good old family time
On 2/14/09
http://spartanicaspirations.blogspot.com/
Jason's torture session
For not experiencing one of the most punishing yet rewarding workouts in a month I realized I have work to do.
Kim and Jason look well prepared for their inaugural KB event at the Arnold Classic
I on the other would step up and look like a fool.
Days like this are good and remind me of the importance of hard work along with dedication.
2/15/09
Family time
2/16/09
Technically 02/17/09
Yes I worked out after midnight between 0040 and 0125.
All for good cause I have to switch back to night owl mode. So after a few cups of joe and time to let it settle I conducted this smorgasbord of I have to do something.
4 Minute swings 24kg
1 wall assisted handstand push up (Whoops dirty socks left marks on the wall)
20 Slow pushups
20 deck squats (I slowed them a bit to make them more deliberate)
20 Shredders (thats what Eric and I call them)
20 Single Leg Dead Lifts 10 each
20 One Hand Presses 10 each
20 Squats 24 kg two hand hold
10 Windmills 5 each
10 Exercise ball presses 5 each (got creative in lieu of a chair)
Exercise ball planks est 25 secs. (playing around a bit)
5 minute swings some two handed some alternating
10 get up sit ups 5 each
The weight used was 24 kg for all exercises. I did this out of guilt for not getting a good workout in and being a little behind on my 3 workouts a week goal last week. That was all for good cause though family and friends trump all. I am experiencing some low back discomfort this may be due to sleeping on a sofa bed for four nights. This was effective in keeping me up past my 2am target to prepare for the next shift.
On 2/11/09 I worked my last daylight shift for what appears to be a long time
A social event overruled my workout. It was a good cause.
On 2/12/09
I was up late and drove home to the Pittsburgh area
On 2/13/09
Had to take care of the old house and my sister and my niece and nephews came in from Columbus
Good old family time
On 2/14/09
http://spartanicaspirations.blogspot.com/
Jason's torture session
For not experiencing one of the most punishing yet rewarding workouts in a month I realized I have work to do.
Kim and Jason look well prepared for their inaugural KB event at the Arnold Classic
I on the other would step up and look like a fool.
Days like this are good and remind me of the importance of hard work along with dedication.
2/15/09
Family time
2/16/09
Technically 02/17/09
Yes I worked out after midnight between 0040 and 0125.
All for good cause I have to switch back to night owl mode. So after a few cups of joe and time to let it settle I conducted this smorgasbord of I have to do something.
4 Minute swings 24kg
1 wall assisted handstand push up (Whoops dirty socks left marks on the wall)
20 Slow pushups
20 deck squats (I slowed them a bit to make them more deliberate)
20 Shredders (thats what Eric and I call them)
20 Single Leg Dead Lifts 10 each
20 One Hand Presses 10 each
20 Squats 24 kg two hand hold
10 Windmills 5 each
10 Exercise ball presses 5 each (got creative in lieu of a chair)
Exercise ball planks est 25 secs. (playing around a bit)
5 minute swings some two handed some alternating
10 get up sit ups 5 each
The weight used was 24 kg for all exercises. I did this out of guilt for not getting a good workout in and being a little behind on my 3 workouts a week goal last week. That was all for good cause though family and friends trump all. I am experiencing some low back discomfort this may be due to sleeping on a sofa bed for four nights. This was effective in keeping me up past my 2am target to prepare for the next shift.
Tuesday, February 10, 2009
New source workout
I was informed by one of the more enlightened employees of the gym who showed some serious interest in kettlebells. In fact I was impressed by his method of working out; for lack of better terms crossfit like. So in trading websites he recommended rosstraining.com. He did not have anything new to me per say but, it did help create some ideas. Thanks to Jason Turko I have a wealth of knowledge in torturing the body. So here is the deal for tonight.
As many rounds in 20 minutes of
5 pull ups (No pull up bar so it was 10 2bl 16kg presses)
10 Ball Slams
15 Burpees (arggghhhh)
20 Jumping Jacks (ahhh)
goal 10 rounds
Result 7
Feelings: This sucked therefore I thoroughly enjoyed it and have a "goal" not something I usually get into to. I am regretfully going to have to find one. I Think.
For a topping I did my 1 mile run with a with a 10-11.5mph .25 mile blast at the end.
Afterthoughts: I probably should have done 10 rounds no matter what but, I was toasted. My pride made me run and really made me run fast at the end. Burpees really really suck.
(Oh by the way I am trying to build capacity for them for some odd reason. Hint)
Well I am in the writing mood so I found this in a good book:
"This urgent calling of nature longs to be tested seeks to be challenged beyond itself. The warrior within us beseeches Mars, the god of War, to deliver us to that crucial battlefield that will redeem us into the terrifying immediacy of the moment. We want to face our Goliath so we may be reminded that the warrior David is alive, in us. We pray to the war gods to guide us to the walls of Jericho so we may dare the steadfastness and strength of our trumpet call. We aspire to be defeated in battles by powers so much greater than ourself, that the defeat itself will have made us larger than when we arrived. We long for the encounter that will ultimately empower us with dignity and honor..... Be not mistaken: the longing is there and it's loving and terrible and beautiful and tragic."
From In Search of the Warrior Spirit by Richard Heckler
As many rounds in 20 minutes of
5 pull ups (No pull up bar so it was 10 2bl 16kg presses)
10 Ball Slams
15 Burpees (arggghhhh)
20 Jumping Jacks (ahhh)
goal 10 rounds
Result 7
Feelings: This sucked therefore I thoroughly enjoyed it and have a "goal" not something I usually get into to. I am regretfully going to have to find one. I Think.
For a topping I did my 1 mile run with a with a 10-11.5mph .25 mile blast at the end.
Afterthoughts: I probably should have done 10 rounds no matter what but, I was toasted. My pride made me run and really made me run fast at the end. Burpees really really suck.
(Oh by the way I am trying to build capacity for them for some odd reason. Hint)
Well I am in the writing mood so I found this in a good book:
"This urgent calling of nature longs to be tested seeks to be challenged beyond itself. The warrior within us beseeches Mars, the god of War, to deliver us to that crucial battlefield that will redeem us into the terrifying immediacy of the moment. We want to face our Goliath so we may be reminded that the warrior David is alive, in us. We pray to the war gods to guide us to the walls of Jericho so we may dare the steadfastness and strength of our trumpet call. We aspire to be defeated in battles by powers so much greater than ourself, that the defeat itself will have made us larger than when we arrived. We long for the encounter that will ultimately empower us with dignity and honor..... Be not mistaken: the longing is there and it's loving and terrible and beautiful and tragic."
From In Search of the Warrior Spirit by Richard Heckler
Saturday, February 7, 2009
20 Min LCCJ
Friday 2/06/09
20 min. LCCJ one arm hand switch as much as needed
24kg
160 repetitions
Varying ab work at the end
at 13min. my feet were killing me so i took a brief 10 sec break
no other issues to report.
This I will use as a way point for future measure
20 min. LCCJ one arm hand switch as much as needed
24kg
160 repetitions
Varying ab work at the end
at 13min. my feet were killing me so i took a brief 10 sec break
no other issues to report.
This I will use as a way point for future measure
Thursday, February 5, 2009
Meat head day
Today was decided to be a heavy day
One arm press
65lbs X 5
65lbs X 4
70lbs X 3
75lbs X 2
80lbs X1 right only 75 on the left
Deadlift
225 X 5
225 X 4
275 X 3
295 X 2
310 X 1
Pullups
5 rounds descending to 1
with 25lbs of weight
Dips
5 X 5 with 25
Squat
180lbs X 5
180lbs x 5
190 lbs X 4
200 lbs X 3
220 lbs X 2
Dreadmill
Run 1.25 miles
slow .25 mile @ 6mph
faster .25 mile @ 8-9mph
slow .25 mile @ 4-5 mph
Fast .25 mile @ 9-10.5 mph
cool down .25 mile
Overall I was happy with this workout and my ability to move some of the numbers I did. Heavy is not my thing. I was even happier at my ability to hang on for 1/4 mile at those speeds at the end of the workout.
One arm press
65lbs X 5
65lbs X 4
70lbs X 3
75lbs X 2
80lbs X1 right only 75 on the left
Deadlift
225 X 5
225 X 4
275 X 3
295 X 2
310 X 1
Pullups
5 rounds descending to 1
with 25lbs of weight
Dips
5 X 5 with 25
Squat
180lbs X 5
180lbs x 5
190 lbs X 4
200 lbs X 3
220 lbs X 2
Dreadmill
Run 1.25 miles
slow .25 mile @ 6mph
faster .25 mile @ 8-9mph
slow .25 mile @ 4-5 mph
Fast .25 mile @ 9-10.5 mph
cool down .25 mile
Overall I was happy with this workout and my ability to move some of the numbers I did. Heavy is not my thing. I was even happier at my ability to hang on for 1/4 mile at those speeds at the end of the workout.
Wednesday, February 4, 2009
Post 2 Rest Days Work out
Here it is this time I walked into the gym with a blank piece of paper and this is my vision
10 Each 5X through
Box Jumps
Overhead squats
Long Cycle Clean & Jerks
Russian Twists
Push ups
Lunges
Deck Squats
(5 each for 1 arm exercises and 20kg KB used)
Extra Curricular Activity
overhead walks 1 lap each arm
One mile < 7:30
I was able to get into a handstand and a 2 second (short seconds) hold managed to do it two times (part of warm up)
This was a rewarding workout for many reasons:
I was this close from throwing in the towel and saying one more day off
I heard some bad news at the end of work (not involving me but enough to make you think)
The weather scared everyone off nice and quiet
10 Each 5X through
Box Jumps
Overhead squats
Long Cycle Clean & Jerks
Russian Twists
Push ups
Lunges
Deck Squats
(5 each for 1 arm exercises and 20kg KB used)
Extra Curricular Activity
overhead walks 1 lap each arm
One mile < 7:30
I was able to get into a handstand and a 2 second (short seconds) hold managed to do it two times (part of warm up)
This was a rewarding workout for many reasons:
I was this close from throwing in the towel and saying one more day off
I heard some bad news at the end of work (not involving me but enough to make you think)
The weather scared everyone off nice and quiet
Sunday, February 1, 2009
WOD 2/01/09
30 Wall Balls
30 Snatches (15 ea.)
Spinner 3 Minutes hard pace (No Rowing Machine So I Had To Get Creative)
30 Burpees
30 Sit Ups
Duck Walk 30 Feet
3 Times Through
43 Minutes
30 Snatches (15 ea.)
Spinner 3 Minutes hard pace (No Rowing Machine So I Had To Get Creative)
30 Burpees
30 Sit Ups
Duck Walk 30 Feet
3 Times Through
43 Minutes
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