10/2/08

Took a rest day today. Going to get 4 days in a row starting Friday.

Saturday is going to be a puke fest, I'm sure.

10/1/08

I finally found some guys who are giving up on the big box gym as well. Turns out one of them even has a big tire that will be getting flipped on Saturday. I'll be bringing the sandbag and the drag tire along for that one as well. It's going to be like a co-op of suffering.

Here's what we did on 10/1

Warm-up:
Ran about a mile at a good clip. Incorporated backwards running and shuffles into the mix.

Workout:
(1) Relay for 10 min.
Farmers carry, 15M @ 2X90# DB
Fire hose carry 15M (hose too light, I carried overhead instead of shouldered)

(2) Relay for 10 Min.
Thrusters @ 75# x (anywhere from 6-10) I did 8
Chin-ups x 4 (Not sure what anyone else did)

(3) Relay for 5 min
Fireman Carry partner
10 Burpees

9/30/08

Warm-up:
10x Burpees
30M Farmer Carry @ 2x70# fat DB

Workout:
10x100M sprints

30/30 Switch steps with band (Blue)
30/30 Split Jumps with band (Blue)

Core:
V-ups x15
Bird Dogs x10ea
Side Bends @ 70# x8ea
Flutter Kicks (4 count) x10

9/29/08

Warm-up:
10-9-8-7-6-5-4-3-2-1
Overhead Squat @ PVC
Push-ups

Workout:
Tabata Circuit
Repeat 4x Through
Med Ball Slams
Lateral Jumps over Med Ball
Mountain Climbers
High Knee DB Press
Jumping Jacks
Band Pulls
Burps
Burpees

Finisher:
3xMax
Overhead Sandbag Hold @ 100#

9/26/08

Deck of Cards

Burpees
Squats
Push-ups
Knee Hugs

9/25/08

Warm-up:
10-9-8-7-6-5-4-3-2-1
Squat Jumps
Push-ups

Workout:
6 Rounds
30 sec each.
Burpees
Ball Slams
Jumping Jacks
Burpees
High Knee DB Press
Jumping Jacks
Rest 1 min. between rounds

Core:
Rollouts x10
Band Hyper x12
Side Crunch 10ea
Chinnies

9/24/08

Warm-up:
4x Barbell Complex (95#, 105#, 115#, 125#)
6x each
Deadlift
Bent Row
Hang Clean
Front Squat
Push Press
Push-ups

Workout:
(1) 1 Clean + 3 Front squats every 40 seconds x10 @ 135#

(2) 5 Rounds
8x Deadlift @ 250#
10x Jumping Lunge
5ea One arm DB sit-up @ 20#

(3) 3 Rounds
10x Elevated Push-up
5x Chin-ups
8x DB Press @ 2x35#

(4) 3 Rounds
60/30 DB swings @ 35#

9/23/08

Warm-up:
Jog 10 min.

Workout:
8x200M sprints
10x 50M sprints

Core:
Rollouts x10
Half Moon Snatch x6 @ 50#
Band Hyperextension (Green) x10
High Rep Chinnies
3 Rounds

My inner tube sandbag is perfect for the Half Moon Snatch. I've been playing around with this movement for a bit. I've gotten it smooth enough now to effectively work it into my core work.

9/22/08

Warm-up:
15ea Getups @ 20#

Workout:
"Vomit Comet" (Courtesy of Gym Jones)
3 Rounds
20x Sandbag Thruster @ 70#
15x DB Swing @ 60#
12x Pull-ups
8x Burpees
For Time

This one is harder than it looks and it looks pretty hard. I finished in just over 20 minutes. The name is fitting.

9/14/08-9/20/08

I'm getting caught up again. Kids activities and my class schedule are making my schedule weird. I'm getting my workouts in, I figure that's more important than writing it all down. Here's last week.

9/14

Warm-up:
15ea Get-ups @ 20#

Workout:
5 Pull-ups
10 Ball Slams @ 12#
10 Burpees
20 Jumping Jacks

Max rounds, 20 Minutes - 7

Any Rosstraining fans will know this one. I destroys me. But I've gotten better.

9/16

Warm-up:
5x Burpee Pull-ups
5x Push Press @ 2x35# DB
3 Rounds

Workout:
6x400M Run
5x50M Sprint

Core:
Rollouts x10
Band Rotations (Blue) x10ea
Supermans x12
6" Crunch x15
3 Rounds

9/18

Warm-up:
10-7-5
Burpees
Pull-ups

Workout:
(1) 4 Rounds
4x DB Bench Press @ 2x90#
10ea Bulgarian Split Squat

(2) 5 Rounds
3x Curtis P's @ 120#
10x Weighted Sit-ups @ 50#

(3) 3 Rounds
5ea DB Snatch @ 80#
20x Wall Ball @ 20#

Curtis P's = Hang Squat Clean + Lunge each leg + Push Press (Full credit to Rob Shaul at mtnathlete.com.)

9/20

Workout:
Burpees
Jumping Jacks
Burpees
Jumping Jacks
Squats or Mountain Climbers
30 sec. each
6 Rounds with 30 sec. rest per round.

Core:
Rollouts x10
Band Hyper (green) x15
3 Rounds.

In a hurry. This was a good, fast GPP effort.

9/12/08

Warm-up:
Pull-up Static Hold (top)- max
Push-up Plank - max
3x

Workout:
Burpees 30 sec.
Swings (left) 30 sec. @ 35#
Burpees 30 sec.
Swings (right) 30 sec. @ 35#
Jumping Jacks 30 sec.
Rest 30 sec.
Repeat 5x

Core:
Rollouts x10
Band Hyper x10
Side Crunch x10
High Rep Chinnies
Repeat 3x

9/11/08

Warm-up:
5x
1 Clean Complex (3x Jump Shrug, 3x High Elbows, 3x Hang Power Clean, 3x Squat Clean)
8x Push-ups

Workout:
(1) 5x
3x Squat Clean
5x Knees-to-elbows

(2)5x
3ea Sandbag Shoulder & Press
10M Sled Drag forward
10M Sled Drag backward

(3)5x
10M Walking Lunge @ 2x45#
10M Farmer Carry @ 2x45#
5x Pull-ups

9/10/08

Warm-up:
Max Pushup Plank
1 each, Diamond, Wide, Regular

Workout:
4x800M Run
20x Band Resisted Bear Crawl

Core:
10x V-ups
10ea Russian Twists @ 12#
10ea Bird Dogs
10x High Tension Crunches

9/9/08 - Back on track

I've been floundering. Getting workouts in but feel like I'm not getting anywhere. I decided to get back on track by using the framework of Ross Enamait's 50 Day Challenge.

Warm-up:
5x Renegade Man Makers @ 2x 20#
5x Pull-ups

Workout:
5ea Swings @ 60#
5ea Snatch @ 60#
10x Burpees
Repeat 5x

Finisher:
Tabata Calf Raises

8/31/08

Took the family vacation last week and was able to get some basic workouts done. Not worth trying to get caught up on Burpees and Intervals. Starting the log backon Sunday.

Yet another Rosstraining Forum Workout of the Week. It's surprising to me how an intense 100 swing session can add difficulty to the rest of the workout, even with the 90 second rest period afterward.


100- Sledge hammer swings
90- ninety second rest
80- Squats
70- seventy second rest
60- Dumbbell snatches (30 each arm) @ 60#
50- fifty second rest
40- Push-ups
30- thirty second rest
20- Burpees
10- Divebombers

Finisher:
3x15 2 Hand DB Swings @ 50#

8/22/08

I'm finding that I really like warming up with a barbell, dumbell or sandbag complex on my GPP days. It takes time do get through these days but they feel very thorough.

Warmup:
With 50# sandbag (used my inner tub bag)
6x Zercher Squat
3ea Overhead Lunge
6x Push Press
3ea Half Moons
3ea Get-ups
6x Push-ups
Repeat 4x

Workout:
Burpees
Jumping Jacks
High Knee DB Press @ 2x5#
Burps
Lateral Jumps
30 Sec. each
Rest 30 Sec. each round
Repeat circuit 5x

Core:
10x Rollouts
5ea Side Bends @ 70#
12x Band Hypers
12x Knee Hugs
Repeat circuit 4x

8/21/08

My adjusted version of the Workout of the Week from the Rosstraining forum.

Warm-up:
10ea Lunge
20 Sit-ups
repeat 3x

Workout:
10ea DB Snatch @ 50#
10x Clean and Push Press @ 90#
10ea DB Swings @ 50#
10x SDLHP @ 90#
Run 400M
Repeat 4x

8/19/08

Power Circuit. In a hurry.

Workout:
5x Burpees
5x Band Pulls
5ea Power Overs
5x Med Ball SLams @ 20#

Max Rounds, 20 min.

8/17/08

Got this one from Gym Jones. They titled the workout "It Sucked". They were right.

Warm-up:
10-7-5
Burpees
KTE

Workout:
21x Dips
12x DB Swings @ 75#
6x Renegade Man Makers @ 25#
15x Dips
9x DB Swings @ 75#
12x Renegade Man Makers @ 25#
9x Dips
6x DB Swings @ 75#
18x Renegade Man Makers

8/16/08

Short on time today

Quick GPP workout:

Burpees
Jumping Jacks
Mountain Climbers
Burpees
Split Jumps
Sledge Swings
30 sec. each
1 minute rest
repeat 5x

8/14/08

Warm-up:
Med Ball Complex 4x @ 20#
Right Chops 10x
Left Chops 10x
Clean 10x
Slams 10x

Workout:
2DB Push press 4x3

1DB Snatch 4x3ea

A1 24" Step-up (no push off)5ea
A2 Glute Ham Raise (with band)5x
repeat 4 times

B1 Pull-ups 6x
B2 Push-ups 15x
Repeat 4x

Finisher:
30M farmers carry (fat DBs @ 80#)4x

8/13/08

Deck of Cards Workout:

Spades = Burpees
Clubs = Squats
Diamonds = Push-ups
Hearts = Squats

For time

8/12/08

Warm-up:
15ea TGU @25#

Workout:
For time-
Run 400M

Then:
10x SB Burpees (shoulder bag once each Burpee)
Run 400M
Repeat 3x

8/11/08

Warm-up
10-7-5
ea One Hand DB swing
Knees-To-Elbows

Workout:
3x Pull-ups
3x Push-ups
3x Med Ball Clean @ 20#
3x Box Jumps @24"

30 Rounds for time

8/10/08

Rest Day

8/9/08

10x Burpees
10x Med ball slams
10x Weighted Sit-ups @ 25#

Repeat 10x

8/8/08

Warm-up:
7x Burpees
7x Wall Ball @20#
Repeat 4x

Workout:
20x Hang Clean + 6x Pull-ups
20x SDLHP + 6x Pull-ups
20x Deadlift + 6x Pull-ups
10ea DB Snatch + 6x Pull-ups

Finisher:
100 Sledge Swings

8/7/08

Warm-up:
Run 10 minutes

Workout:
8x200M intervals
10x 10/20 Band Sprints

Core:
5ea SB Get-ups @ 50#
6ea Saxon Side Bends @ 10#x2
V-ups x10
Knee Hugs x10
V-ups x5
Knee Hugs x5

Repeat 4x

8/5/08

Warm-up:
5-4-3-2-1
Burpee Pull-ups

Workout:
4 Minute Tabatas

2 hand DB Swings
Rest 1 min.
1 Hand Snatch (Alternate)
Rest 1 minute
1 Hand Clean (Alternate)

Pyramid up to 10 and back down
Burpees

Finisher:
Max plank hold

Rest Day

Worked some active recovery on Sunday (8/3). Then took today off.

Warm-up:
Static holds @ 30 sec. each
- Top of Dips
- Farmers Hold with Fat DBs
- Top of Hanging Leg Raise
- Bottom of Squat
Repeat 4x

Workout:
Circuit 30 sec. each movement

Chinnie Press @ 2x 10# DBs
Burpees
Jumping Jacks
Med Ball Slams
Lateral Jumps
Mountain Climbers
Rest 30 sec.
Repeat 5x

Core:
Kneeling Rollouts x10
Band Pull Throughs x 10
Side Bends 10ea 50#DB
6 inch Crunch x15
Repeat 4x

Inner Tube Sandbag

Got some inspiration from the "Training Equipment" forum at Rosstraining. I figured I could make a 50 pound fixed weight Sandbag out of an inner tube. I got some help from some forum members over there, especially lossbot (thanks!). Here's what I ended up doing.

I got a 6.50/7.50-16 Tube from Tractor Supply $12

This ended up being a good size for me to actually grab the tube instead of pinching it. Nice grip challenge.

I cut it next to the stem. I left the rest of the tube because I wasn't sure how much I would need to get the weight I wanted.

I then folded in and over and secured with zip ties.



Then I dumped sand into the tube, shaking down periodically to get a snug fill.



Once I got to my desired weight (#50) I cut the tube again leaving enough extra to double fold and tie.



No homemade equipment is complete without duck tape and I wanted to protect the zip ties.

Loser

I know I'm a loser for not keeping up. I've been getting my workouts in but have had more important things to to than to type it all out.

Here are the last few days. I was doing a bit of experimentation doing different variations on the same "theme" for the week. I can feel it today. I think it will pay some dividends.

7/28/08

Warm-up:

100 Rope turns
3ea TGU @ 40#
3 rounds

Workout:

(1) Tabata Thrusters @ 60# (4 minutes)

Rest 3 minutes

(2) 15x Box Jumps (24")
10x Weighted Sit-ups @ 25#
5 Rounds

Rest 3 minutes

(3) "Jingle Jangles" 4 minutes

Finisher:

Max Dips

Note: Jingle Jangles are 5 yard shuttle sprints done 30/30.

7/29/08

Conditioning day. Deviation from the theme, EIT.

Run 400M
21 Swings @50# DB
12 Pull-ups
3 Rounds


7/30/08

Warm-up:
Barbell Complex @ 85#, 95#, 105#, 115#
(see the Mountain Athlete website for specifics)

Workout:

(1) Work up to 1RM Squat Clean/Push Press

(2) 1x Squat Clean/Push Press @ 90% 1RM
8x KTE
5 Rounds

(3) 10x DB Push Press @ 2x45#
10x Goblet Squat @ 45#
5 Rounds

8/1/08

Warm-up:
10x Burpees
20x Push-ups

Workout:
10-9-8-7-6-5-4-3-2-1
Dead Lift @ 175#
2DB Clean and Press @ 2x40#
ea 1DB Bench Press @ 60#

Finisher:
3x Max SB overhead hold

8/2/08

Warm-up:
10-9-8-7-6-5-4-3-2-1
ea Power Overs
Squat Jumps

Workout:
(1) 5x Hang Squat Clean @ 115#
5x Push Press @ 115#
5x Box Jumps @ 24"
5 Rounds with 1 minute rest

(2) 5x Chin-ups
5x Dips
5 Rounds with 1 minute rest

(3) 5x Squat Jumps (50# SB)
5ea SB Lunge (50# SB)
5x Sprint Starts with Green Ironwoody Bands
5 rounds with 1 minute rest

Finisher:
Tabata Thrusters with 20# Med Ball

7/13/08

Took this workout for Ross Enamait's Full Throttle Conditioning. This, like Friday's pull-ups, was a lot of push-up volume for me. Did a fair amount of partitioning again and got through. My time leaves room for improvement but it's nice to continue to cross hurdles.

Race to 150

Circuits of 50-40-30-20-10 each
Push-ups
Squats
Sledge Swings
Jumping Jacks

7/12/08

Band sprints today.

20x 20 sec. band sprints with 20 sec. jumping jack rest periods.

Core:
4 circuits
4ea TGU @ 40#
10x Band Hyper extensions
10x Flutter Kicks (4-count)

7/11/08

I found this workout on the Crossfit site. Seemed like a reasonable compensation for not working out yesterday. Three separate workouts done 4 hours apart. Had the day off so it worked out great. My butt was kicked but I enjoyed it.

(1) 21-15-9
95# Thrusters
Pull-Ups

Comment: Big milestone for me to be able to do this sort of pull-up volume. I had to partition quite a bit and should have used a sundial to time this workout but it was still a big hurdle.

Rest 4 hours

(2) Five circuits
5x Dead Lift @ 275#
10x Burpees

Rest 4 hours

(3) Run 1 mile

7/10/08

Nothing. I suck.

Time to Catch Up

I haven't been able to keep my journal up to date. I'll get caught up now.

7/3/08

Warm-up:
Dips 5x5
L-sit max hold x3

Workout:

Tabatas

Burpees 1 minute
Med. Ball Slams 1 minute
Lateral Jumps 1 minute
Burps 1 minute
Squats 1 minute
Push-ups 1 minute
Jumping Jacks 1 minute

Rest 1 minute and repeat


7/4/08

Crazy holiday. Planned to work out but took a rest day instead.

7/5/08

Warm-up:

Barbell Complex x4 @ 90#

6ea.
Dead Lift
Hang Clean
Front Squat
Push Press
Romanian Dead Lift
Push-up

Workout:

(1) 4x30/30 Push Press @ 20# DBs

(2) 6x Bent Row @115# + 6x Pull-ups
4x with 2 minutes rest each

(3) 6x Squat @ 60# Sandbag and 100# Fat DB
5ea Lunge Jumps
Repeat 4x with 1 minute rest each

Finisher:

4x10 Weighted Sit-ups @ 50#

7/6/08

Didn't plan to rest today. But I did. I'm a loser.

7/7/08

Warm-up:
20#, 30#, 40#, 50#
6ea Swings
10X Goblet Squat

Workout:
30 seconds each
Burpees
Jumping Jacks
Split Jumps
Burpees
Jumping Jacks
Squats/Push-ups (alternate)

1 minute rest each circuit
Repeat 4X

7/8/08

Warm-up:
15ea Turkish Get Ups @20#

Workout:

Practice Pistols

Glute Ham Raise negatives 4x4

Then:
5x Chin-ups
10x Kneeling Rollouts
10ea DB Bench Press

2 minute rest each circuit
Repeat 5 times

7/9/08

Went out and ran a brisk mile. Nice change of pace.

Clean the Garage

Adjusted this one from the Rosstraining forum Workout of the Week. A good strength endurance challenge. Nice to have the garage gym back in service.

A1 – 5 Pull-ups

B1 – 10ea DB Cleans 65#
B2 – 10ea DB Snatches 65#
B3 – 10ea DB Swings 40#

C1 – 15 Push-ups

Repeat “B” Complex

D1 – 15 Box Jumps (24”)

Rest 60 Seconds

Repeat 3x

Fast

I wanted a workout today that involved very high rate/intensity work. This was high speed ICT. Many would say I should be doing 10 Burpees per circuit but I was looking to keep the pace fast for the entire workout.

10x Diagonal Medicine Ball Chops (right)
10x Diagonal Medicine Ball Chops (left)
10x Medicine Ball Slams
5x Burpees

repeat 10x

Warm Fuzzies

Sunday needed to be a momentum day for me. I thought about what would be a challenging but rewarding workout. I pulled out this Deck of Cards workout from quite a few months ago. This was rewarding because I was able to see a lot of improvement over the last time I did it, I cut off almost 5 minutes.

Deck of Cards

Diamonds = Burpees
Hearts = Push-ups
Spades = Squats
Clubs = Knee Hugs

Jokers = Max plank hold, stop timer

Too much rest

Making money overtook fitness for the weekend. The wife took over the garage gym for a garage sale and I got scheduled for double shifts at work. So I got two rest days this week, Thursday and Friday. I can’t help but feel like a loser every time I do this but life happens.

Practice

Thursday June 26

Spent some time today working on some body weight stuff. I still have quite a way to go on Handstand push-ups, glute ham raises and single leg squats. Did some weighted or slow negatives.

June 25

How clever can one get about intervals? I ran intervals today. WooHoo!

60/60 x5
30/30 x5

Make Do

I have a long wish list of equipment to get for my garage gym. Number one on the list is a power rack of some sort. Planning on working on a home made version like the one I found here. Until then I use tie down straps hanging from the rafters. Not that safe I know but you gotta do what you gotta do. Got some good power work out of this one on Tuesday (6/24).

Warm Up:

3x Pull-ups
10x DB Push Press (30# x2)

Workout:

2x Push Press (200#)
5ea Slashers (40# DB)
5x

Then:

Swings 35#
SB Get-ups 50#
Band Pulls
Burpees

1 minute each
4x through with 1 minute rest

R and R

Took Sunday (6/22) off as a rest day. The sad thing was that on Monday I woke up and my legs were ruined. The temptation then hits me, as always, to take another day off. However, if I have learned one thing in the last year it’s that a good GPP or MetCon workout will go a long way to speeding recovery. So I took a basic GPP workout from Ross Enamait’s book Infinite Intensity.

Warm Up:
10-9-8…1
Push-ups
Squats

Workout:
Burpees
Jumping Jacks
High Knee DB Press
Med Ball Slams (instead of Heavy Bag work)

30 seconds each
5x through, no rest

Core Work:
6x Knees to Elbows
12x Supermans
High Rep Chinnies

4x through

Plank Hold for time

Scale or Die

Saturday's workout was a Gym Jones adaptation. I generally have to scale their workouts due tho the fact that the are generally insanely brutal. I hit this one pretty much as written but had to back off on the weights a bit.

Warm Up:
10-7-5
Renegade Man Makers
Weighted Sit-ups

Workout:
20/10 Thrusters or Squat Cleans (I switched at random) x15 (7:30)

Then:
3ea Lunge with 95# Sandbag on shoulder
5ea Lunge Jumps
Repeat 2x, switching SB. Rest 1 minute
repeat each 2 set circuit 3x

Then:
Pull-Up Ladder 1-6

Cool Down:
1 Minute SB Overhead Static Hold

Little Vitctories

I thought that this workout was "Cindy" from CrossFit. However, I don't see it on the CrossFit page. Either way, I've done this one before and I think it is a good gauge workout. I'm still short of completing double digit rounds on this one but I'm getting there. What's also cool is that when I started working on pull-ups one year ago I could do exactly 1. I did all 5 pull-ups on every circuit of this workout today and even tacked on an extra set of 5 in the 30 seconds I had left at the end. This might not mean much to some people but it was a big deal for me.

Warm Up:
10x Box Jumps (24" Box)
10x Squat Cleans (2x30# DBs)
3 Rounds

Workout:
5 Pull-ups
10 Push-Ups
15 Squats

Max rounds in 20 minutes.

Time to Get Up

I’ve become committed to the Turkish Get-up. My first feelings about this exercise were indifferent at best. It seemed like a lot of movement for not a lot of benefit. However, I’ve realized that the extended nature of the movement is what makes it a great exercise. It’s almost like steady state conditioning. With that in mind I concocted a way to expand the conditioning aspect of this strength movement. What I came up with what I call “Constantinople”. The name came from the fact that Istanbul is in Turkey and Istanbul is…well you get the idea.

Start with a dumbbell or kettlebell in the left hand. Do a get-up to the top. Immediately do 5 left handed swings finishing with a toss transfer to the right hand. Drop down and come back up with the right handed get-up. Immediately do 5 right handed swings, finish with the toss transfer back to the left hand. Drop back down to the initial position. This is one “Constantinople”. These seemed especially suited to density training so here’s how I used them.

Warm Up:
30M Lunge
20 Sit-ups
3 Rounds

Workout:
10 Minute Density Blocks

Block 1: Constantinoples
Block 2:
2x DB Snatch Left
5 Burpees
2x DB Snatch Right
5 Burpees

5 Minute Density Block

Sledgehammer Swings

Warren Zevon and Enhanced Interval Training

For whatever reason EIT kicks my butt. The bunch at Gym Jones described the feeling nicely here with Warren's help. I made the mistake of posting out a 400M run from the back door of my garage gym. Consequently, I've got no good excuse not to do EIT. Some people may not have as much trouble with it as I do but every time I do its a vicious challenge. Today's party hit conditioning as well as developing upper body strength.


Warm Up:
5x Burpee Pull ups
5x DB Push Press
Repeat 5x

Workout:
Run 400M
Then:
21-15-9
HSPU (Pike)
Dips
Run 400M