I spent this evening working out at Unity Martial Arts. Seems like a good way to head towards a rest day. I always have fun, learn something and have a chance to work on my accuracy of movement. In addition, it usually helps me work out the accumulated soreness from my Crossfit workouts.
Tomorrow, I'll spend some time stretching and doing some warm up exercises to help clear the soreness.
Wednesday, July 29, 2009
Tuesday, July 28, 2009
Filthy Almost 50
Didn't feel much like a workout this evening. Rainy weather just makes me want to lay abed and be lazy. Instead, I got out and did a scaled Filthy Fifty workout. It consisted of completing the following (for time):
35 Box Jumps
35 Jumping Pull-Ups
35 Kettlebell Swings (35#)
35 Walking Lunges
35 Knee Raises
35 Push Presses (40#)
35 Super Mans
35 Burpees
35 Rope Jumps
The total time was 19:54. The burpees were the hardest. I had a little back pain during the burpees until I modified my form a bit by spreading my knees. I did the workout without much warm up, since I had to take care of my daughter. It wasn't the workout I planned, but it was a good one all the same.
35 Box Jumps
35 Jumping Pull-Ups
35 Kettlebell Swings (35#)
35 Walking Lunges
35 Knee Raises
35 Push Presses (40#)
35 Super Mans
35 Burpees
35 Rope Jumps
The total time was 19:54. The burpees were the hardest. I had a little back pain during the burpees until I modified my form a bit by spreading my knees. I did the workout without much warm up, since I had to take care of my daughter. It wasn't the workout I planned, but it was a good one all the same.
Monday, July 27, 2009
Monday Report
I took it pretty easy this weekend. I had my first green stripe test at Unity Martial Arts on Saturday. Part of the test was a "stamina" portion. This focused on whether we could do a certain number of push ups, lunges and punches from rectangular stance. This wasn't too difficult, but they did it at the start of the test to kind of wear me out a bit before the knowledge portion of the test. The test was made a little more difficult because I was still feeling a little under the weather.
Sunday I decided to take things easy. I read and napped mostly. By the end of the day, I started feeling quite a bit better. I think I did the right thing.
Today, Monday, was a good workout day. I spent about 30 minutes warming up, including some work on my jump rope. Then I did a scaled version of Cindy. Did 5 pull-ups, 10 push-ups and 15 squats, AMRAP in 15 minutes. Only managed to get through 9 rounds in that time frame. Tough workout. I'm glad I did it. Thought about doing the full Cindy, but I didn't think I had it in me.
Funny thing about the workout. I've had problems with my pull ups, so I expected that to be an issue. Instead, my pull-ups were fine. Instead, my push ups were what sucked! I guess it's time I worked on a new goat.
Sunday I decided to take things easy. I read and napped mostly. By the end of the day, I started feeling quite a bit better. I think I did the right thing.
Today, Monday, was a good workout day. I spent about 30 minutes warming up, including some work on my jump rope. Then I did a scaled version of Cindy. Did 5 pull-ups, 10 push-ups and 15 squats, AMRAP in 15 minutes. Only managed to get through 9 rounds in that time frame. Tough workout. I'm glad I did it. Thought about doing the full Cindy, but I didn't think I had it in me.
Funny thing about the workout. I've had problems with my pull ups, so I expected that to be an issue. Instead, my pull-ups were fine. Instead, my push ups were what sucked! I guess it's time I worked on a new goat.
Thursday, July 23, 2009
Out Sick a Bit
I've been feeling under the weather lately, and so I took a couple of days off. I decided today is the day to get back to it. So, today's workout is the "Pull Up Complex." I'll let you know how things go after I do the work tonight.
UPDATE: Well, I managed to get a DNF in my own back yard. The number of rounds involved in the workout totally dropped me, as did the extra weight for the weighted pull -ups. I went down from 35# to 20# but still couldn't complete the entire rep set. I ended up doing 5 rounds in about 35 minutes. Yuck!
It was ugly. I looked at the Brand X forum, but the workout they had posted for puppies was too easy, while the pack workout (what I originally posted) was too much. So I ended up having to scale on the fly. Sad thing is, even the last two rounds of weighted pull ups were truncated. I only managed to do about 2 reps in each set before my arms totally let go and couldn't pull me up.
The up side is, my double-unders are much better. I worked on them during the warm up. I've been watching several videos from the Crossfit Journal (a steal at $25 a year). Several have had information on how to do better double unders, with the post by Boz and Todd on July 16th really helping me out.
UPDATE: Well, I managed to get a DNF in my own back yard. The number of rounds involved in the workout totally dropped me, as did the extra weight for the weighted pull -ups. I went down from 35# to 20# but still couldn't complete the entire rep set. I ended up doing 5 rounds in about 35 minutes. Yuck!
It was ugly. I looked at the Brand X forum, but the workout they had posted for puppies was too easy, while the pack workout (what I originally posted) was too much. So I ended up having to scale on the fly. Sad thing is, even the last two rounds of weighted pull ups were truncated. I only managed to do about 2 reps in each set before my arms totally let go and couldn't pull me up.
The up side is, my double-unders are much better. I worked on them during the warm up. I've been watching several videos from the Crossfit Journal (a steal at $25 a year). Several have had information on how to do better double unders, with the post by Boz and Todd on July 16th really helping me out.
Monday, July 20, 2009
Nate Tried to Kick My Butt
Well, I managed to get through Nate. I had to modify it a bit more, since I couldn't even get the seated muscle ups working. Instead, I used the squat muscle up progression movement. I probably should have increased the number of reps as well, but I left it at 2.
In the 15 minutes I had for the workout, I managed to get through 12 complete rounds. I almost got 13, but got caught with 4 kettlebell swings left. Dang!
Tomorrow, Pull Ups!!!
In the 15 minutes I had for the workout, I managed to get through 12 complete rounds. I almost got 13, but got caught with 4 kettlebell swings left. Dang!
Tomorrow, Pull Ups!!!
Sunday, July 19, 2009
Weekend Update and Weekly Plan
Well, the weekend went pretty well. All weekend long, the legs were feeling Friday's workout. Ouch! Saturday, there was a special Seminar at Unity Martial Arts. Shihan Duke Swain taught quite a bit about pressure points. In the morning, the focus was on self defense and how to use the pressure points to make your opponent want to stop fighting. The afternoon was on using the pressure points for healing. Both of these were great. I learned a ton of stuff. Unfortunately, I had to leave before the day was complete. The rest of the class had a chance to learn some Chi Gung breathing.
Today, I rested a bit in the morning and tried to stretch. The legs are still a little sore. Even with that, the weather was too nice not to get out and do something. So, I got in a 50 minute mountain bike ride. I ended up going by myself, but the CARP trails here in Central Arkansas are awesome! The sore legs made it a bit tough, but I just kept at it for awhile. I still had fun.
The plan for the following weeklooks like this:
Monday - Since I didn't get to do it last week, this week will start with Scalled Nate - As Many Rounds As Possible (AMRAP) 15 Minutes of 2 Seated Muscle Ups, 4 Handstand/Bridge Push-Ups, 8 35 lbs Kettlebell swing.
Tuesday - "Pull Up Complex" -
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up
I love this workout. I don't know why, since it usually wrecks me for awhile. I guess I like it because it is so hard. This is scaled to Pack level on the Brand X forum. Didn't want to go puppy, since it didn't look as challenging.
Wednesday - Unity Martial Arts Focus Class - This week's class is on being a "Good Uke". The Uke is the person standing in to help someone practice or demonstrate a technique. Should be informative and helpful.
Thursday - Rest Day - By this day, I'm sure I'll need to take a break. Afterall, the seminar may not have been too physiccally challenging (more mental learning was needed), but Sunday's ride was a good workout.
Friday - Thrusters 1-1-1-1-1-1-1 - Well, I guess I get to go heavy today. I'll have to be in the gym pretty early to get this before I go swim with the family.
Saturday - Scaled Nancy - 5 rounds for time of: 400 meter run then 25-35 pound Overhead squat, 15 reps. Another workout from home today. This may change, since I may or may not be testing at Unity Martial Arts. Depends on the wife's schedule.
Sunday - If the weather holds, I'd like to get in a good bike ride. Preferrably, it would be a mountain bike ride, since I need to improve my bike handling skills. If not, a good road ride would be cool. If I get rained out, I may just head to the pool and do some lap swimming. Sounds boring, but if you get into it, you can lose yourself in the swim.
Today, I rested a bit in the morning and tried to stretch. The legs are still a little sore. Even with that, the weather was too nice not to get out and do something. So, I got in a 50 minute mountain bike ride. I ended up going by myself, but the CARP trails here in Central Arkansas are awesome! The sore legs made it a bit tough, but I just kept at it for awhile. I still had fun.
The plan for the following weeklooks like this:
Monday - Since I didn't get to do it last week, this week will start with Scalled Nate - As Many Rounds As Possible (AMRAP) 15 Minutes of 2 Seated Muscle Ups, 4 Handstand/Bridge Push-Ups, 8 35 lbs Kettlebell swing.
I've got rings setup in the back yard, as well as a weight to use for the kettlebell swing, so this will be a work from home. I'll work on the muscle up progressions from this Crossfit Kids video.
Tuesday - "Pull Up Complex" -
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up
I love this workout. I don't know why, since it usually wrecks me for awhile. I guess I like it because it is so hard. This is scaled to Pack level on the Brand X forum. Didn't want to go puppy, since it didn't look as challenging.
Wednesday - Unity Martial Arts Focus Class - This week's class is on being a "Good Uke". The Uke is the person standing in to help someone practice or demonstrate a technique. Should be informative and helpful.
Thursday - Rest Day - By this day, I'm sure I'll need to take a break. Afterall, the seminar may not have been too physiccally challenging (more mental learning was needed), but Sunday's ride was a good workout.
Friday - Thrusters 1-1-1-1-1-1-1 - Well, I guess I get to go heavy today. I'll have to be in the gym pretty early to get this before I go swim with the family.
Saturday - Scaled Nancy - 5 rounds for time of: 400 meter run then 25-35 pound Overhead squat, 15 reps. Another workout from home today. This may change, since I may or may not be testing at Unity Martial Arts. Depends on the wife's schedule.
Sunday - If the weather holds, I'd like to get in a good bike ride. Preferrably, it would be a mountain bike ride, since I need to improve my bike handling skills. If not, a good road ride would be cool. If I get rained out, I may just head to the pool and do some lap swimming. Sounds boring, but if you get into it, you can lose yourself in the swim.
Friday, July 17, 2009
One More Time
I took a rest day yesterday. I guess the main Crossfit web site is correct in assuming you need at least 1 day off for every three days on. I noticed I started to get pretty sore and a little stiff. I guess I just need to listen to my body and get more rest.
Instead of working out, I ran errands. You know, run to Wally World for supplies, stop by "Buy N Large" for food. That sort of thing. Normally, when I have a workout planned, I feel like the rest of the evening is a little rushed. You know, you have to get home and get into the flow of your pre-workout/workout/post workout routine. Instead, I simply "lollygagged" around the store. I found a couple of items I would normally have passed if I was in "quick shop mode."
So today, the planned workout (again) is the "Squat, Sit" workout. Shouldn't be a problem this time. I'll update tonight after I lift.
UPDATE: Well, I got the workout in this evening. It was a short one, but a scorcher. Doing the front squats at 95# was the hard part. I tried to break them up a bit to keep from getting gassed at the beginning of the workout. I had to do normal situps, since my gym does not have a GHD. I managed to crank through the workout in 7:33.
During the workout, I was managing the weight well. I seemingly had more issues with my cardio than the weight. That is, right up until I stopped. As I tried to walk down the stairs of my gym after the workout, my legs started complaining. I think I had it scaled just right.
UPDATE: Well, I got the workout in this evening. It was a short one, but a scorcher. Doing the front squats at 95# was the hard part. I tried to break them up a bit to keep from getting gassed at the beginning of the workout. I had to do normal situps, since my gym does not have a GHD. I managed to crank through the workout in 7:33.
During the workout, I was managing the weight well. I seemingly had more issues with my cardio than the weight. That is, right up until I stopped. As I tried to walk down the stairs of my gym after the workout, my legs started complaining. I think I had it scaled just right.
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