Weekend Recap

Had a great holiday weekend with the family. Saturday was a 'hang out around the house' day. Didn't do much but read and walk the dogs through the neighborhood. Sunday was even more fun. We went out to a hiking/multi-use trail close to the house and hiked around for about an hour. Only did 3 miles, but for the daughter (6 years old), the hike was a ton of fun.

Monday, I got back after it a little bit. I did some strength work in the evening. Did 3x5 of seated press (on stability ball), bench press and hang power cleans. Not too hard, but it was fun to stress the body a little.

Overall, it was a fun 'hang-out' weekend.

Quick Report

Doing okay on the workout front. Saturday, I managed to get in a mountain bike ride with the wife. We rode for about an hour and a half with a friend. The weather was perfect and the trails were fun without being too challenging. Very nice.

Sunday was spent at the lake. Mostly, I just hung out in the boat and enjoyed the weather. I even got a little sun.

Monday was an evening workout at Unity Martial Arts. Not too stressful, but definitely fun and informative.

Yesterday, I put together a full-body workout I could do in the back yard. I did 15-12-9 of 35# Kettlebell Swings, 70# Push Press and Pull Ups. I thought about doing thrusters instead of the push press, but I would have had to come down on the weight. I manged to finish the workout in 9:38. Not too shabby, but I want to do better.

I think I'll take a break today. I have some errands I need to run tonight. If I do anything, I'll probably do martial arts again.

Recap

Monday's workout was from the main site. I did the 4x800 a little faster than I expected. I have an 800 route mapped through my neighborhood (with ills of course). First was 3:13, with the last three all being 3:07. Of course, the perceived exertion went up with the last three, but at least my time didn't slow down.

Tuesday I did Tabata intervals on the bike in the morning with the wife. Dude, she kicked my butt. Of course, I was riding my mtn. bike and she was on her road bike. Hit close to 22mph for some of the intervals. Fun, but tough.

Today will be a workout at Unity Martial Arts. We're working on sparring basics today. It's a chance to take all of the technique work we've done and apply it. Should be a cool workout.

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.

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.