Tabata and AMRAP

Warm up: (Push/Sit/Good Mornings/Jumping Jacks) 3x10

Work out:

20 seconds work, 10 seconds rest of Burpees

Then

As many rounds as possible of
10 Kettlebell swings (35# )
10 sit-ups
10 Press (45# for me)

Did 10 mins, but lost track of counting

Finished up with 3 sets of L-Sits.

jp

Burpees are Evil

Workout

1 Burpee every minute adding 1 Burpee for each minute.  In other words 1 Burpee the first minute, 2 the second, 3 the third...  Until you fail to complete.  Sounds easy, and the first five or so are, but they quickly get out of hand.

I failed on the 13th set, coming in about 2 burpees shy for the time.  After finishing them off late it was a total of 91 of the ugly things.  Burpees = Evil.

jp

5K Run - Active Rest

I hadn't run since I got the cortisone shot in the knee so I tried a 5K at the base gym today.

Time: 28:26

Best 5K time for this non-runner I have ever had and first time at a sub 30.  Knee seems to be hanging in there too, but I'm going to throw some ice on it.

jp

Deadlift PR

Warmup: (Pull/Push/Sit/Dip/Squat/Jump Rope)x3

Workout

Deadlifts

5 reps at 135

5 at 185

3 at 215

3 at 265

1 at 285 (old PR)

1 at 295 (new PR)

1 at 300 (new PR!)

1 at 300

I had wanted to get that 300# before the new year as it was one of my goals.  My pervious was 285, so I hit determined today and the coach was in my face (Thanks Chris!).  It felt great, but now time for a new goal.

jp

Bear Complex

I tried the Bear Complex this morning in the basement. At the gym we have the nice rubber bumper plates that you can drop and not worry. In the basement I have the old metal ones that will crack the concrete so I had to be careful not to ditch the weights.

Here is the Bear:

1) Power clean (from the hang position usually, but it can also be done from the floor)
2) Front squat
3) Push press (from front of shoulders)
4) Back squat
5) Push press (from behind the shoulders)

This site has a great breakout of the exercise.

I did 7 rounds of 7 starting at just the bar (45#) and ended at a total of 120#.  I was pretty happy with the weight, but it was hard on the knees, shoulders, back, legs...  Shall I go on? :)

jp

Row and Swing

Took Saturday off for rest and hit it hard this morning at the house.

Warm-up: Push, Dip, Sit, Squat, Pass through

Work out: 

Row 500m
50 Kettlebell Swings at 35#
Row 500m
40 Kettlebell Swings 
Row 500m
30 Kettlebell Swings

Time: 13:06


Finished off with three sets of L-sits


jp

Filthy Fifty

Modified Filthy Fifty due to equipment issues at home vice the gym

50 Box Jumps (I did on a 17" step stool vice the 24" box)
50 Jumping Pull-ups (on I-Beam in basement vice Pull-up Bar)
50 Kettle Bell swings (16kg)
50 Walking Lunges
50 Knees to Elbows (on I-Beam in basement vice Pull-up Bar)
50 Push Press (45lb)
50 Sit-ups (vice Back Extensions since I don't own a Back Bench)
50 Jumping Squats w/ 25# plate (Vice Wall Ball shots w/ 20# ball)
50 Burpees
50 Double Unders

Time: 35:16  - That included the time it took to get my jacket on, go outside and throw some sand on the snow/icy sidewalk to do the double unders.  So that ain't to bad. :)

Do wish I had a good pull-up bar at the house, but I haven't convinced the wife that it is a necessity yet.

jp

Bench Press and Push-Ups

Bench Press Reps of 5-5-3-3-1-1-1-1 with a goal of a max one rep at the end.
I Started with 135# for the 5 reps, moved to 165# and 175# for the 3 reps, then 185#, 200#, 205# for my one rep successes and 210# for my last one which I wasn't able to get.  But that 205# is a PR for me on the bench and a great way to end up the year! :)

Then I got told the bad news.  100 Push-ups after all the bench press.  Took me 7:10 to finish them as my arms/chest were pretty shot from the max effort before.

jp

Road Work Out

Thrusters with 30# Dumbbells
Burpees

21-15-9

Time: 11:20

Then 50 Back Extensions

Had planned on pull-ups, but with the ripped blister I wasn't going to be able to grasp the bar long enough. So Burpees to the rescue, I guess.

Also I'm going to claim the 1/2 mile or jog from Terminal C to Terminal A at Washington National trying to catch an early flight home, which was over sold...  Oh well.

jp




jp

100 Pull/Sit/Squat

Warm up (Sit/Push/Dip/Squat/Rotate)

WOD at home

100 Push-ups
100 Sit-ups
100 Squats

Time: 11:18 - Push-ups were grueling after 50.

Then Dash to the Airport.

jp

Swing, Lift, Squat

On a running clock do the following:
50 Kettlebell Swings w/ 35#
50 Deadlifts w/ 135#
50 Overhead Squats w 15#

For every minute that ticks by stop the exercise and do 5 burpees.
It took me 11: 56 so I ended up doing 55 burpees.

Back is a little tender, but I have a massage scheduled for this afternoon!

jp

AMRAP - Farmers Walk, Box Jumps, Clusters

Warmup (Push/Pull/Sit/Dip/Jump Rope)x3

20 minutes As Many Rounds As Possible of

50 meter Farmer Walk with 2 60# dumbbell

5 box jumps at 24"

10 Clusters with 25# dumbbells (Think Cling and Press)

As usual I lost track of rounds.  I only got lapped once by one of the other guys doing the same sets as me, but I did do more rounds then the fire breather (even if he was doing 100# farmer walk and 50? Clusters!)

jp

Bench Press

19 months post op

Warm-up (3 rounds of Burpees, Push-ups, Sit-ups, Pull-ups, Dips, jump rope)

Work Out

Bench Press with max effort reps of 5-5-3-3-1-1

95 (5 Rep) -115 (5 Rep) -135 (3 Rep) -155 (3 Rep) - 185 (1 Rep) - 205 (1 Rep Fail) - 195 (1 Rep) - 205 (1 Rep Fail)

I got over body weight with the lift that we don't do very often so I was pretty happy with the results, even if I didn't break 200.  Next time!  GRRRR! :)

jp

Ugly Metcon

Warm up -Push/Pull/Sit/Dip/Jump Rope

Work Out

Three Rounds for time of

50 Knees to Elbows

50 Crunches

50 GHD Sit-ups

50 Air Squats

50 Back Extensions

Time: 45:41

This was a loooooong metcon and I'll be feeling it tomorrow.  The GHD were done only to parallel vice all the way to floor.

jp

Back Squats and Metcon

Warm-up (push/pull/squat/dip/jumping jacks)

Lifts:
Back Squats: Reps of 5-5-3-3-1-1-1-1
Ended with a one rep of 205.

Metcon:
Five rounds of the following:
20 Double Unders (Jump Rope with the rope passing twice for every jump)
200m Run
20 Situps

Time: 22:18

jp

Row 5K

Row on the C2 machine 5K in 22:14

Back to it!

Back to the workouts after the Doc told me to knock it off for the knee a few days.  The knee feels pretty good post cortisone shot, but I really didn't do anything with heavy impact.

In the basement: 18 months Post-op

Warm-up (Sit/Push/Squat/Dip/Jumping Jacks)

Workout:
7 rounds of 7 exercises with 7 reps each.

Kettlebell (35#)
Push-ups
Deadlifts (185#)
Sit-ups
Burpees (Ick!)
Dips
Squats

Time: 21:58...  First two rounds were done in 4:40ish but the old gas tank started going dry in the second half...  Especially for the Deadlifts and Burpees that slowed everything down.  Good to be back working out again!

jp

And Out. ;(

So I went to the Doc on Wednesday about the knee issue.  Took some X-rays and discussed options.  For the time being I got a cortisone shot in the left knee that had been bothering me when I run/jump.  If that works then I'll stick with that, if not then MRI is the next step.

The downside of the cortisone is I need to wait until Saturday to workout.  So no workouts for me for three days.   I feel all sluggish already.

jp

100's... Blech! :)

This one was just ugly, no two ways about it.

100 Pull-ups
100 Air Squats
100 Push-ups
100 Sit-ups
Time: 25:55

The Pull-ups took the longest chunck at just over 10 minutes. The Push-ups were also a challange given that I was pretty spent after all the pulls.

Followed up with a 1.5 mile walk.

Wednesday = Rest!

jp

Overhead Squats and AMRAP

=== This Mornings Workout ===

Standard Warmup (Push/Pull/Sit/Stretch)

Overhead Squats ending in a 1 rep max of 125#. I missed the 135# getting deep enough on the squat but loosing my balance for the up part. Killer on shoulders more then on the squats. Oh, and the wrists too.

Afterwards we did as many rounds as possible in 10 minutes of

10 straight leg deadlifts
20 lunges
10 air squats

I completed six rounds and most of the lunges on the seventh if I counted correctly.

Was very tired.

Sunday at home

Sunday Morning at home. 19 Months Post op

Three exercises:

Kettlebell Swings w/ 35# bell
Hanging Clean w/ just the 45# bar. (Tried with 95#, but the number of reps was killing me)
Front Squat w/ 15 pound bar

Reps of 20-19-18-17-16-15-14-13-12-11
Time: 32:18

Did take a long time for the workout. Some of that was changing the bar between reps 20 and reps 19 as the 95# was too heavy for a decent, consistent movement. But... It is snot load of reps, 140 total for each I did my math right.

Friday at the Hotel

19 months out... Still in the hotel gym...

Warm-up (Standard)

55 Burpees
55 Sit-ups
55 Squats
55 Push-ups
Time: ??? Forgot to stop my watch! 

Long stretching followed.

jp

Dumbbell Fran on the Road

Warm-up: Push, Sit, Squat, Jumping Jacks

Work Out:

Dumbbell Thrusters (30# DB)
Pull-ups
Three sets of 21-15-9
Time: 9:38

Then did some ab work with planks, sit-ups, and medicine ball leg lift/crunch thingys.

Stretch and foam roller the legs a bit.

Not bad for the hotel, they do have a nice sit up here for a hotel gym.

jp