Speedy Gym Session

I was pressed for time today so I completed the following workout in under 30 minutes.

Warm-up:

100 x Jumping Jacks
Active Stretching

Swing, Press, Squat for time:

3 sets of:
20 x KB Swing @ 25lbs
40 Push Press w/ Standard Bar
60 Bodyweight Squats
Total Time: 10:32

Tabata Jump Pull-ups:

27, 22, 19, 14, 13, 12, 10, 8

Abs:

1:00 Forward Plank
1:00 Right Side Plank
1:00 Left Side Plank

I Don't Like Mondays

Breakfast today consisted of a cup of tea at 10am and a banana at 11:50. Not too bright. Working out with no fuel is not easy and probably not smart either.

Warm-up:

5:00 @ 8mph
Active Stretching

15-12-9 for time:

Kettle-bell Clean and Press
Kipping Pull-ups
Total Time: 8:54

Tabatas:
Spit Jumps w/ 10lb Dumbbells:

20, 21, 21, 21, 22, 20, 20, 19

Dips:

18, 14, 10, 7, 5, 6, 5, 4

Bicycles:

25, 24, 24, 22, 19, 16, 14, 13

300

I did my first ever 300 Workout tonight at Mel's gym in Highland Park.

Warm-up:

4:00 @ 8mph
:30 @ 15mph
:30 @ 10mph
Active Stretching

300:

25x Kipping Pull-ups
50x Deadlift @ 50lbs
50x Push-ups
50x Box Jump @ 24” box
50x Floor Wiper @ 50lbs
50x Hanging Dumbbell Clean and Press @ 17.5lbs
25x Kipping Pull-ups
_______________
300 Reps Total
Total Time: 29 minutes

I scaled down the weight and downgraded the Clean and Press to a Hanging Clean and Press. I did make it through the pull-ups without too much difficulty, so the work in that department is paying off. Muscle-ups here I come (well ... some day).

Filthy Fifty

Warm-up:

1/2 mile @ 8mph
active stretching

Filthy Fifty for time:

50 Box Jumps w/ 18-inch box
50 Jump Pull-ups
50 Kettleball Swings w/ 16lb ball
50 Lunges per leg (stationary lunges, not lunge-walk as per video)
50 Knees-to-Elbows
50 Push-Press w/ standard bar
50 Back Extensions
50 Wall Balls
50 Burpees
50 Kangaroo Jumps

Total Time: 18.30.16

An Old Friend

Met up with an old friend today. The unseasonably warm weather got the old bones feeling young again so I went out to the Highland Park track to get a little work in.

Warm-up:

1/2 mile in 3:43
active stretching

Workout:
Tabata Run:

8 x 20 seconds on, 10 seconds off

Ran up on my toes for all 8.

Pick-up Sprints:

12 x 40 yard jog, 40 yard sprint

Cool-down:

1/2 mile in 3:35

It's amazing how an old nemesis can suddenly become comforting. In many ways I hate that damn track, but when I'm there I can almost forget 'real life' and the 'important stuff' for a little while. I love it for that - like some pathetic wannabe Stockholm Syndrome victim.

Agility & New Brunswick Pick-up

1/2 mile run @ ~8mph
active stretching

20:00 agility drills
10:00 throwing

2:00:00 New Brunswick Pick-up

This was a rough day for me. The field was fairly terrible. With half of it soft mud and the other half frozen solid, even running in a straight line was an adventure. I also was not recovered enough from yesterday's workout to do agility drills and then expect to play pick-up. Even so, I got something out of it by attempting throws I normally wouldn't consider. Lots of catching the pulls, throwing hucks, breaking marks (college marks mostly, but I'll take it), and other old lazy handler stuff. I'm not gonna pretend that these throws were all pretty, quite the contrary, but I've been trying to open up my field awareness as a thrower and today was a step in the right direction.

M/U Training and Tabatas

Warm-up:

5:00 on the rowing machine
active stretching

Muscle-up Training:

4:00 of 2 x kipping pull-ups, 2 x dips
Total Reps: 12

I figure if I can get this up to the 18-20 range, I _might_ be able to do a muscle-up. Towards the end of the last minute, I pegged my left quad on the dip bar mid pull-up. Man, that's gonna leave a mark. Rotten dip/pull-up combo machine!!

Tabatas:
Kangaroo Jumps:

15, 13, 10, 8, 8, 7, 7, 8

Push Press w/ standard bar:

22, 22, 14, 10, 7, 7, 6, 6

Russian Twists:

20, 20, 21, 20, 16, 17, 15, 13

Turkish Get-ups:

10 per arm w/ 16lb kettleball

Dodgeball

Yeah, that's right. Dodgeball.
Regis' Faculty Student Dodgeball game was today.

1:15:00 of dodgeball

7-0 baby!

Tabata Workout

Warm-up:

12:00 Agility & Active Stretching

Sick of the treadmill, I did a bunch of stuff of which I probably should have kept better track, including but not limited to: jumping jacks, lateral shuffles, lateral cross-overs, lateral hop n' stick, and a full active stretch routine.

Tabatas:
Plyo Push-ups:

21, 22, 13, 11, 9, 6, 5, 5

Hanging Power Clean w/ standard bar:

11, 15, 14, 12, 10, 11, 11, 11

Kettlebell Swings @ 25lbs:

10, 9, 9, 9, 8, 9, 8, 8

Lateral Step-ups (1 rep = 1 step-up per leg):

7.5, 7, 7, 6.5, 6.5, 6, 6, 6.5

21-15-9 for time:

Knees-to-Elbows
Left Oblique Crunch
Right Oblique Crunch
Total Time: 3:49

15-12-9 and then some

Warm-up:

5:00 @ 8mph
active stretching

15-12-9 for time:

Dead Lift @ 90lbs
Chin-ups
Total Time: 10:53

Even though I timed it, I really concentrated on good form through-out sacrificing speed instead of my lower back.

Tabatas:
Fingertip Push-ups:

23, 23, 20, 10, 10, 7, 6, 5

Split Jumps w/ 15lb dumbbells:

17, 15, 11, 10, 7, 10, 9, 8

Floor-Wipers @ 50lbs

2 x 12 reps

Back Extensions:

1 x 15 reps

Hills/New Brunswick Pick-up

I headed out to the fields a little early today in order to get in some hills before pick-up.

Hill Workout:

~.5 mile @ ~8mph
5 x 10 second hill sprints, rest was walking backing down the hill backwards (good idea from Hillis)
~.25 mile @ ~8.5mph (felt good, so I picked up the pace a bit on the return trip)
some active stretching

2nd Warm-up:

some short-distance throwing while waiting for numbers
~.5 @ 7.5mph (joined the late-comers for their warm-up jog)
some more stretching
15:00 throwing

NB Pick-up:

2-2.5 hours of Pick-up which consisted of a lot of Mini followed by a little Durango Boot
15:00 throwing

Despite small numbers, pick-up ended up being even more competitive and fun than usual. With 8 club players in attendance, there were plenty of challenging match-ups and lots of quality play.

Brand New Bag

Gotta keep the body guessin'. Today's workout involved a few new exercises for me plus some standard exercises in which I feel deficient.

Warm-up:

5:00 @ 8mph
10:00 active stretching

15-12-9 for time:

Left Dumbbell Snatch @ 20lbs
Right Dumbbell Snatch @ 20lbs
Kipping Pull-up
Total Time: 11:29

A CrossFit.com WoD from a few months back. First time through, 15 reps per exercise, then 12, then 9. They actually did 21-15-9, but I took it down a notch since these are all new exercises for me.

Tabata Overhead Squat w/ Standard Bar:

18, 17, 14, 12, 13, 12, 11, 11

Tabata Dips:

15, 12, 9, 7, 5, 4, 4, 3

still working towards those muscle-ups.

Ab Work:

25 x Bicycles
25 x horizontal scissor legs
1:00 Plank
1:00 Left Side Plank
1:00 Right Side Plank

Tabata Chuck Kellers:

15, 14, 14, 13, 12, 12, 11, 10

Check out the Turkish Get-up on that guy!

Warm-up:

5:00 @ 8mph
stretching

Tabatas:
Knees-to-Elbows:

17, 15, 11, 10, 9, 7, 6, 5

The hardest part of this was grip strength. Since I'm using the support beam on our smith machine (think 2x4 made of metal) I can't get a normal pull-up grip which makes this a nasty forearm workout as well.

Wall Balls (done right this time!):

10, 9, 9, 9, 9, 9, 8, 8

Kettlebell Swings @ 16lbs:

9, 9, 9, 9, 9, 9, 9, 10

Lunges (1 rep = 1 lunge per leg):

9, 9, 9, 9, 8.5, 9, 9.5, 9

Turkish Get-up (CrossFit demo):

10 reps per arm @ 16lbs

This is a new exercise for me so I did not do this Tabata style (not that it lends itself to that anyway). Started out with a few reps without weight to get my form down, and then did the workout nice and slowly concentrating on perfect form.

Seven/Thirty

Cranked out a quick Seven/Thirty while waitin' for dinner to cook. Mmm ... beer-can chicken! Just like Mama Toussaint used to make!

Seven/Thirty:

30 Standard Crunches
30 Push-ups
30 Crunches with Legs up
30 Push-ups
30 Leg Raises
30 Push-ups
30 Crunches with knees apart/feet flat
30 Push-ups
30 Crunches with knees apart/feet together
30 Push-ups
30 Right-side oblique crunches
30 Push-ups
30 Left-side oblique crunches
30 Push-ups

Jaeger Double-Blink 18-1 Track Workout

Snagged this workout from Mike Jaeger. Seems this was this week's West Coast Red Fish Workout.

3:53 run to the track (by track I mean crushed gravel warning track of the local ball field)
quick stretching

Tabata Runs:

8 x 20 seconds at ~85%, 10 seconds rest. I ran at about the line between an up-on-my toes sprint and a fast run with my heels contacting the ground. More toes at the beginning, more heels towards the end.

2:00 walking rest

Pick-up Sprints:

12 x jog 40 yards, sprint 40 yards.
I felt like I recovered well after the tabata run, and was able to power through the sprints the entire time - the last couple of sprints felt even faster than the first few.

1:00 walking rest
3:48 run back home

This workout served as a great early proof of concept for me. Up to this point, I've done very little of what I would consider normal cardio work (IE running) and have been focusing on bodyweight workouts. I've been feeling very strong from the bodyweight stuff, but I wasn't sure if they would help my lungs and speed.

I've always been of the mind that if you want to be able to run hard, you have to train by running hard. From what I've read, this isn't true. And, from my experience today, I'm starting to believe. Of course, there's a good chance this is all pent up energy being released from watching the G-Men win the Super Bowl!!!

My plan is to use Paganello as my testing ground for this new workout regimen. If my lungs and legs can hold up in the deep Rimini sand, then I'll know bodyweight is for real.

New Brunswick Pick-up

3/4 mile @ ~7.5 mph
stretching
15:00 throwing w/ some wind

2.5 hours of pick-up in the mud. Yeah Screw-Ins!!

Pick-up was a ton of fun this week with Mike Jaeger in town and a bunch of friends coming out to play some disc with him. Must have had a line and a half of Pike and ex-Pike players plus a bunch of Roots/Pennsbury players and a solid showing of the Rutgers crew. (NB - With Dave Hollander and Mike Jaeger, we had two UPA Club National Champions in attendance!) It's great to have some older experience mixing in with some serious young talent to keep things fresh and competitive.

The Pain to Come: 300!

A little something to look forward to:

The 300 Workout

V-Torso Workout

Warm-up:

5:00 @ 8mph
Stretching

V-Torso Workout:
Super-Set #1 (0:30 rest bet. exercises, 1:00 between reps):
3 reps of:

10 x Millitary Press @ 40lbs per arm
10 x Inclined Lateral Shoulder Raise @ 15lbs per arm
10 x Forward Shoulder Raise @ 15lbs per arm

1:00 rest

Super-Set #2 (0:30 rest bet. exercises, 1:00 between reps):
3 reps of:

10 x Pull-overs @ 50lbs
10 x Lateral Shoulder Raises @ 15lbs per arm
10 x Single Arm Row @ 45lbs per arm

Abs:

50 x Bicycles (two knee touches = 1 rep)
1:00 Forward Plank
1:00 Right Side Plank
1:00 Left Side Plank
20 x Knees-to-Elbows

Cardio:

Treadmill Tabata @ 10mph and 7% incline