Hostyle Conditioning - Class - Kettle Bell

I forgot tonight was the 6pm class, and lucky for me I was able to join in on the introduction to kettle bells class.

I met a new athlete, and she brought her A game!

Here is what we did

WOD

30 on 30 off, 3 rounds of each standard move

Swings
Around the body
Figure 8's

We then did a couple of complexes

swings, atb, 8's, swings

Then

ATB, swings, 8's, swings

A great workout!

Hostyle Conditioning - Class - Strength / Barbells

Tonight was a strength type aspect for a change.

I have missed quite a few Thursdays, so it was great to be back at it!

Tonight we did a very challenging workout, my arms are smoked!!

Here is how it unfolded!

Standard WOD
With ...
30 Jumping Jacks
20 Pushups
20 squats added in

First part of the workout was barbell work

10 Hanging Clean and Press (65lb)
10 pushups

6 rounds

Then it was downstairs for ball slams

Team ball slams with the 30lb ball
20 a side and pass to your partner... originally we were supposed to do 60 each, we did 200 each! LOL

Thanks Craig for the push!

Hostyle Conditioning Class - kettle bells

Tonight Brian put us through another great workout. It was only day 3 of my return to working out after the 3 week layoff, so I was still a little more winded than normal.

Here is what we did

WOD

Phase 1

30 seconds on 30 seconds off
2 rounds of each move

Squats thrusters
Push ups
Elephant walk
Swings

Phase 2

Same rules, 30 on 30 off
2 rounds

Squat thrusters
Right hand cleans
Left hand cleans
Swings

Phase 3

The toughest of them all..

30 of each, no rest between the 4 moves

Squat thrusters
Left hand cleans
Around the body
Right hand swings

2 minute rest

30 of each again, no rest

Figure 8's
Right hand cleans
Left hand cleans
Alternating 1 arm swings

Yet another great kettle bell workout

Was awesome to see so many people there, lots of new faces these days, I love it. They brought it!

Hostyle Conditioning - Class - Mobility

I night to recover can only mean one thing, mobility.

We did some great stretching and mobility movements to start. The full collection.

Scorpions
Reverse scorpions
Bird dogs
Fire hydrants
Lunges
Toy Soldiers
Combos of flying V situps and superman's

We then did our 10 minutes of cardio

30 seconds on and 30 seconds off of Shouldering sandbags (80lb)
5 rounds

Then 5 rounds of skipping. LOL this was funny for me, since I have never skipped before, this was evident... 30 seconds on and 30 seconds off for these...

Finished with a foam roller pounding!

All in all a good night.

Hostyle Conditioning - Class - Kettle Bell - I'm BACK!!

Well after being sick for almost 3 weeks, I made my return to the Hostyle environment, and it felt awesome! Some old faces, and some new faces, was great!

I was really happy to see my friend Karen there, she rocked it!

Tonight we did..

swings
around the body
figure 8's
halo's

30 sec on 30 sec off, 3 rounds of each move

Complexes

swings, atb, 8's and halos
30 seconds of each no breaks

then we did another one..

swings, halos, atb, swings
30 sec on and 1 min for last swing

30 goblet squats to finish

Yet again, a great workout!

Hostyle Conditioning - Class - Ladders

Tonight we did an oldie style workout. Was nice to revisit it.


Standard WOD to start

After the warm up we did 3 passes with the prowler loaded with 2 kettle bells

We then moved into the dreaded ladder routine.

21, 15, 9, 6 reps of each

Kettle Bells swings
Sprawls
Loaded squats (I used the 40lb bag)

Just get it done, no breaks

We then moved into the cool down part of the workout, well sort of...

Pelvic thrusts 20 reps
Then did 2 sets of 20 reps of raised leg crunches

Done...
Another great night

Hostyle Conditioning - Class - Kettle Bell

200th post! haha... Crazy

Tonight was a kettle bell class, straight forward workout, nothing spectacular to report.

Here is what we did

Standard WOD

Phase one

10 Squat thrusters
10 Push ups
10 Step ups
30 Swings

3 rounds, no breaks, just get it done

Phase two

30 seconds on 30 seconds off

Right hand high pulls
Left hand high pulls

Did a few rounds

Phase three

Complexes to finish

Complex one
Sumo squats
R hand high pulls
Alternating 1 arm swings
L hand high pulls
30 seconds of each, no breaks in between

Complex 2
Sumo Squats
R hand high pulls
L hand high pulls
Mountain Climbers

That was all she wrote.
We did a quick tutorial on 1 leg deadlifts.

Yet another great workout

Hostyle Conditioning - Class - Mobility

A nice easy active rest for tonight.

We did a bunch of warm up moves, but longer durations of each, 60-90 seconds of each.

Lots of moves, way too many to name.

Once we completed these moves, we moved on to a quick 10 minutes of cardio

5 rounds of jumping jax, 30 seconds on 30 off

Then

5 rounds of step ups, 30 seconds on and 30 seconds off, with the 20lb sandbag

We finished with foam rollers to break up the kinks in the armor :)

Was a great night, tomorrow back to kettle bells

Hostyle Conditioning - Class - Kettle Bell - Regular stuff with a little windmill...

Tonight I was back at the kettle bell workout.

It was a simple set of the regular moves...

Regular WOD with some jumping jacks and push ups thrown in.

Phase one

30 seconds on and 30 seconds off

Squat thrusters - 3 rounds
Right cleans - 3 rounds
Left cleans - 3 rounds
1/2 windmills - 4 rounds

Phase two

Complexes

Squat thrusters
Right arm swings
Right arm cleans
Around the body

No rest between moves, 1 minute rest once done

Next complex

1/2 windmill left arm
Left arm swings
Left arm cleans
1/2 windmill right arm

Finished with a Turkish get up demo.

Another great time....

Hostyle Conditioning - Class - Double whammy !!

Today I pushed myself about as hard as I could... 2 workouts!

I started with my regular 9am class. Hostyle conditioning.

Here is what we did

Standard WOD

We then did some good old stations.

30 seconds each

Suitcase dead lifts with 2 kettle bells
Crunches (up and hold for 1 second)
Lunges
Blue band pull downs

We did a bunch of rounds with a 1 minute break in between each round.

As we went, the rounds got hard and harder with doubles, triples and even one quad were introduced...

Once we were done those, we moved on to steel drum over head carries around the gym.

They were empty steel oil drums, we cleaned and pressed them over our heads, then we had to carry them around in circles. I did double laps and a triple, we did a bunch of those and that was that... :)

Now for the next phase for me. Around 2 hours later I was invited to do some power lifting, I haven't done any in a long time, so I said sure! haha...

I don't remember what I did exactly, I did some benching:

135lb for a few reps
155lb for 2 reps
and a couple 165 for 1's

I also did some dead lifting

225lb 4 sets of 5 reps

I finished with some plate raises, 4 sets of 15 with 60 seconds rest in between.

That was the end of my day.. I really feel weird right now, tomorrow and Monday will be a treat. I am glad Sunday is a day of rest!

Hostyle Conditioning - Class - The return of the Javorek...

Tonight was our cross fit class. It was nice to get another one in... However, as soon as I arrived, I knew things were going to be bad... Jo was leaving and all she said was Jevorek. I almost threw up at that point... I hate Jevorek complexes....

Well away we went downstairs...

Started with the standard WOD (warm up of the day)

Jevorek complex.

Hanging clean and press
Squats
shrugs
bent over rows
deadlifts
pushups

All done with an olympic bar. I used the 135lb weight for the deadlifts and shrugs, and a 65lb for the rest..

It normally is 6 rounds of 6 reps, but today it was worse...
3 rounds
20 seconds
30 seconds
60 seconds (ridiculous)

I cant express how difficult the 60 seconds of each move was... It was terrible.

We finished with a ball slam challenge, I partnered with Mike and we did 20 slams each and passed the 25lb medicine ball back and forth for a bunch of rounds, ended up being 6 rounds for me... 120 slams! haha. That was with dead arms... freekin Curd....

All in all, was a great night!

Hostyle Conditioning - Class - Kettle Bell - RELENTLESS

Tonight was a ridiculous workout. I have said many times before that it is the worst ever, but this one took the cake... It never ended... So it seemed!

I would also like to give a big shout out to Mike and Keagan for their first time doing the advanced class.

Here is what we did.

Standard WOD

5 minutes of 1/2 turkish get up sit ups, to warm up some more... haha

Phase one

Double Ladders

1, 2, 3

Swing
cleans
Squats
overhead press

I used 2 16kg bells for these moves, 1 rep of each, then 2 and finish with 3 reps
3 rounds!! No breaks

Phase two

This part was crazy... I felt sick reading it....

Snatches 15 a side
1/2 burpee - 15
Cleans 15 a side
15 Push ups
Alternating 1 hand swings 15 a side
Russian Twists - 10 a side

I used the 16kg bell for all of these moves...

3 rounds of this crap! LOL

No breaks!

I managed to get to the Cleans in round 3... not bad! It was a huge struggle to get that far without dying!

Hostyle Conditioning - Class - Kettle Bell

I joined the 7pm class today for kicks and it was a good workout!

It was some regular moves, with a Tabata mixed in...

Standard WOD

Phase one

5 squat thrusters
10 push ups
90 seconds of step ups

Phase two

30 seconds on and 30 seconds off of each move, for 2 rounds

Squats thrusters
R hand cleans
L hand cleans

Third Phase

Complexes

Swings
Squats thrusters
R handed cleans
L Handed cleans

30 seconds of each, no break in between

Phase four!

TABATA!

2 arm swings...
8 rounds, 20 seconds on, 10 seconds rest... 4:00 minutes of swings basically with minimal rest...
I used the 24kg bell for this.... last round I did 1 arm swings, just to be an idiot, I mean push myself...haha.... Great stuff!

Done, the kettle bell portion.....

Finished with a few rounds of 2 lap prowler pushes. Was weighted with 2 bells (60lb's)

Good workout, as usual

Hostyle Conditioning - Class - Nice day for a walk...

We got together for another Saturday morning fun fest!

It was a nice 6 rounds of fun.

Started with the WOD

6 rounds

6 Sprawls
2 laps of the prowler, weighted with 60lb
6 Clean and presses, olympic bar
6 squats

I finished the 6 rounds in 18 minutes flat. No breaks, just get it done.

We then moved on to abs

15 leg raises
15 pelvic thrusts

1 minute break

15 leg raises, holding a sandbag straight up!
15 pelvic raises, holding same bag up

Finished with a 1/2 km walk carrying a sandbag! Nice and crisp outside, thankfully!

That was it... Another nice workout!

Hostyle Conditioning - Class - Crossfit focusing on strength

Tonight we did some dead lifts mixed in with the usual stuff, was nice to revisit some strength stuff.

Here is what we did

Standard WOD

We then moved downstairs...

5 rounds

30 seconds of dead lifts with the Olympic Bar (I used 195lbs)
30 seconds of squats
1 minute rest

Dead lifts started to feel real heavy in round 4 and 5!

Then we moved on to stations

battle ropes
10kg ball slams
step ups
9kg ball slams

We did a couple of rounds, breaks here and there, mixed in. Finished with 1 minute straight on the battle ropes.

Was a great workout!

Hostyle Conditioning - Class - Kettle Bell - Craziest one yet!

Tonight we did some kettle bell action. I was feeling a little bit tight in the lower back, but I gave it my all...

Here is the crazy workout

Standard WOD

Phase one

5 minutes of 1/2 Turkish get ups
Basically doing sit ups while holding a kettle bell over your head.

2 minutes of Kettle bells swings, started with 24kg, have to drop to 16kg lol!

Phase 2

Double kettle bell moves... these are crazy, take some standard kettle bell moves, and double them up!

Double clean and presses 2 16kg bells 4 reps for 4 rounds, just get them done, no rests
Double kettle bell squats 2 16kg again, 2 rounds of 8 reps
Double bend over rows, 2 16kg, 2 sets of 8

Basically 8 squats, into 8 bent over rows, repeat, no break.
These were really tough, adding the extra Bell was crazy!

Phase 3 (rediculious)

I will probably mark some stuff down wrong, since we did so much...

1st round
L hand snatch
L hand swing
L hand clean
30 seconds of each! No break! LOL... crazy

Then
R hand snatch
R hand swing
R hand clean
Same 30 seconds of each straight

30 seconds of Planks (our so called break!)

The trainer said it was a little aggressive, so we changed it up into...

30 seconds of each
L handed snatch
R handed snatch

30 second break

30 seconds of each
L handed clean
R handed clean

30 second break

30 seconds of each
L handed swings
R handed swings

2 rounds of the above... Yeah, I know, not much for a break... still just as challenging. I used the 16kg bell for all of the moves mentioned.

Just to make it crazier, the last round of swings was actually a full minute of alternating swings.

Another class down, I am going to stop typing now, as my hands and arms are dead tired.

Hostyle Conditioning - Class - Mobility

Our active rest night was once again upon us. We had Brian running the show.

We did a bunch of warm-up moves for longer times and reps, taking our time, making sure we kept our bodies @ about 6/10 for exertion, since it is active "rest".

Moves included

bird dogs
fire hydrants
scorpions
reverse scorpions
arm curls
a bunch of leg stretches
neck stretches
and a bunch of others I cant remember ...

Next came the 1o minutes of easy cardio

stations, 30 seconds on, 30 seconds off

push ups
squats
horizontal rows
lunges
mountain climbers

2 rounds

We then finished with the painful foam rollers...

Fun night

Hostyle Conditioning - Class - Kettle Bell Crushing

Tonight we did an aggressive routine for the intermediate class.

I was wondering do I belong in this class when I watched Curd writing on the board what we were doing... WOW... ha ha

Here is what we did

Standard WOD

Phase one

2 minutes of Turkish Get ups

2 minutes of figure 8's with a hand slap

Phase two

3 a side - 1 leg deadlift (24kg)
5 a side - 1 arm overhead presses (16kg)
6 Squats - 24kg

5 rounds, no breaks. 10 minutes was allotted for this phase, I finished in the 6 minute range!

Phase 3

1 arm High Pulls (16kg)
6 a side

10 ROUNDS!!!! LOL

Top of the minute routine, so you do the 12 pulls and then whatever you have left in the minute, that is your break... I finished most of the rounds in 28-30 seconds, so was basically 30 on 30 off...

That was the end of the workout! I am really starting to enjoy the kettle bell classes! Thanks Shier for the big push!

Hostyle Conditioning - Class - Saturdays are best spent getting crushed!

Today is not Saturday morning of course, I was a little lazy, so I am writing 2 blogs today...

Saturday was another fun filled cross fit class.
We did some standard things to welcome Eric again to our environment... that is not to say it was easy! That's for sure!

We did some oldies as well, some I have certainly missed.

WOD

We worked the first half downstairs, then finished upstairs.

We did 4 stations

deadlifts (135lb Olympic bar)

Ball slams (25lb)

DB Curls (25lb)

Battle ropes!

30 seconds on each, keep moving no breaks in between...
1 minute break after each round

Did a few rounds

Headed back upstairs for 2 stations:

Pelvic thrusts from our backs

Face pulls with the bands

30 seconds of each, 1 minute rest between sets.
Did some doubles of course here and there, that's a full minute of a move!

After these rounds we hit the rowers for 500m!

End of workout!

Hostyle Conditioning - Class - Kettle Bell

Hostyle conditioning - welcome Eric

Last night was our Thursday cross fit class and we welcomed out newest athlete, Eric! He brought it and kicked butt!

We did the WOD

We did stations, to welcome out new athlete
30 on 30 off, with the usual doubles thrown in from time to time

Box step ups
Multiple rounds

Sandbag shouldering
Multiple rounds, I used the 80 lb bag

Squats with a kettle bell
Multiple rounds

Horizontal rows
Multiple rounds

We finished the nigh with multiple passes with the prowler! It was weighted down with 60lb

All done, a great night....

Hostyle conditioning - kettle bell

This was from 2 days ago, sorry I was waiting for the exact workout to be sent to me, it was a big one with 3 tabata's built in, but I didn't get it yet, so I will cut the exact workout in once I get it...

This was by far the most challenging workout I have done with kettle bells. Even the warmup was nuts...

We did the standard WOD

We then did more "warming up"

5 minutes of Turkish getups
2 minute of swings with the 24kg bell

I was knocked out after these...but this wasn't even scratching the surface.

We then did 3 tabata complexes.

First

Keep in mind I am trying my best to remember this...

1 arm swing left arm
1 arm swing right arm
Cleans right arm
Cleans left arm
Push press Right arm
Push press left arm
2 handed swings

Second

Right hand snatch
Left hand turkish sit-up
Left hand snatch
Right hand Turkish sit-up
Squats
Right handed swings
Left handed swings

Third

Right hand swings
Left hand swings
Lunge figure 8's
Couple more moves I could not remember

That was the workout. There was barely a minute rest between sets.... I was killed.

Hostyle conditioning - mobility

Last night was a mobility workout, active rest...

Started with the usual wod doing 60-90 seconds of each move instead of the usual 30 seconds.

We then moved into 10 minutes of cardio, keeping our intensity at about a six out of ten.

30 seconds on, 30 seconds off, prowler, kettle bell around the body and a rest.

Once we completed 5 minutes of that, we moved on to the rower for 30 on 30 off for 5 more minutes.

We finished with the painful but helpful foam rollers.....

Hostyle Conditioning - kettle bell intermediate

Monday as usual brings us to another class of kettle bell madness. I usually have a morning one on one, but since I started school today, I will be re-scheduling the one on one...

Tonight was no rest for the wicked, it was quite intense...

It consisted of 3 sections.

Phase 1

Kind of a warmup

24kg bell

60 seconds of around the body, constantly changing directions.
60 seconds of figure 8's with some high pulls built in

No rest between these 2. They were very deceptive... Seems like nothing, but the one minute at 24kg is quite a long time.

Phase 2

5 rounds

5 squats holding the 16kg bell in the goblet position
4 Turkish get ups. 2 a side
6 windmills with the 24kg bell

No breaks, pound out the 5 rounds

Phase 3

10 swings alternating between regular swings, and high 12 o'clock swings

I started with 20kg and switched to 24kg at the halfway point

10 rounds! No breaks.

Done, and done lol

Hostyle conditioning class - lots of reps

This morning we did a quick but intense workout.

No breaks between sets, just get it done,

20 sprawls
30 kettle bell swings (24kg)
30 squats
30 horizontal rows
30 sandbag clean and press (40lb)
30 push ups

Once this was done a 4 minute session of step ups

That was it, short and kinda sweet.

I finished the first section in 13 minutes.

Hostyle conditioning - kettle bell - my first intermediate class

Tonight I decided to ramp up my kettle bell work. In hindsight, it was quite challenging, due to the 3 workouts in the last 2 days...

I still gave it my all.

Here is what we did.

First round was a ladder complex.

1 arm swings
Cleans
Goblet squats
Presses
1 arm swings
Cleans
Goblet squats
Presses

5 reps of each, 4, then 3 and so on down to , then back up to 5...
Crazy tough, I used the 16 kg for it all,

After that we did some new moves,

High pulls into snatch

Turkish getups, not new for me, but extremely hard for me, I usually use no weight, but did a couple with the 8 kg bell... Happy about this.

Finished with snatches, over head ones from the ground
10,9,8,7,6,5,4,3,2,1 reps with each arm! Lol thats 110 per side.. No breaks. I completed to round 5 with the 16, and then dropped to a 12kg, I was dying, but I finished it. One of 2 that did!

Tomorrow will be an active rest day. A channel is filming a commercial for the gym, I will be lifting sandbags, or something like that. I will follow that up with a power walk... No class for the tomorrow night, body needs the rest...

Hostyle Conditioning - Class - Mobility

Tonight was a welcome break to the grind of the regular crossfit and kettle bell classes....

We did the standard 30 seconds to 1 minute of many stretching and loosening up moves.

Scorpions
Reverse scorpions
push up shrugs
Mason twists
Lunges
Toy soldiers

Probably others, but I don't remember them all...

We then did stations, 4 of them, 30 seconds each

Suitcase dead lifts (24kg bells)
Flies (8kg bells)
Squats with sandbag (80-40kg)
Sprawls

We did these for 3 rounds

We then finished the class with foam roller work
Focused on Front side and back of legs
Mid to upper back and neck

Workout was over, kept around the 6-7 mark on intensity since this is an active rest night.

Back to kettle bells tomorrow night, my first intermediate class.

Hostyle Conditioning - Class - Kettle Bell- Tabata?

This was my second workout of the day, probably pushing things a little too hard, but hey, whatcha gonna do....

So tonight was a fairly aggressive kettle bell class, to ready some of us for the move to intermediate on Wednesday!

So here is what we did

First section was a bunch of 30 seconds on and 30 seconds off and for the last one we did 1 minute on 30 off.

We did 4 moves.

Swings
figure 8's
Cleans to rack position
Low windmills

We then moved on to the really challenging part of the workout...TABATA!

Yup you heard right... tabata... With kettle bells!

The first segment was swings... 20 seconds of hard push followed by 10 seconds rest, for 8 ROUNDS!

We then did figure 8's for the next move, same as above...

25 squats to finish... I used the 40lb sandbag for these... Yeah I'm crazy.

Hostyle Conditioning - one on one, Gobble Gobble

My Monday one on one landed on Thanksgiving and it was nice to burn off some of the turkey, birthdays, etc, etc....

I was kinda sluggish at the beginning, but was able to get into the flow fairly fast.

The workout was a challenging barbell complex.

65lb barbell was used.

clean and press
upright row
shrugs
bent over rows
squats (20lb sandbag)

Round 1 6 reps - 1 min rest - 8 reps
Round 2 4 reps - 1 min rest - 10 reps
Round 3 5 Reps - 1 min rest - 12 reps

2 minute rest for next phase of the workout.

60 seconds weighted boxsteps (20lb bag)
10 Push ups
6 squats

1 minute rest

60 seconds boxsteps
10 push ups
6 squats
NO BREAK
60 seconds box
10 push ups
12 squats to finish!

I was done and done! LOL

Felt nice

Tonight I am back at it for a kettle bell workout, need to ramp up the week after a so so week of diet....

Hostyle conditioning - class - kettle bell on a Saturday?

We did a nice big kettle bell class this morning instead of the standard cross fit class.... Was a tough one.

The whole point of today was to try and get as many rounds in as possible in 20 minutes.

I used weights ranging from 24 to 16 kg

Here is how it looked

Two handed swings 10 reps
Clean and press 5 a side
One handed swings 5 a side
Rack 5 a side
Two handed swings 10
Turkish getups 1 a side
One handed swings 5 a side
Snatch 5 a side
Two handed swings 10

I did 4 full rounds and the swings into round 5!

We did not take any breaks for the above work...

After a quick 2 minute rest, it was 4 minutes of box steps to finish. I did steps on the 12 and 18" box...

That was all she wrote.. I was pretty wiped out after this one...

On with my weekend!!

Happy thanksgiving all!

Hostyle Conditioning - 5 stations with a pushy finish!

Tonight we went back to an old style station workout, but instead of 30 seconds per spot, it was determined by how fast each of us was at rowing 250 m....

Some were fast (53 secs) some were more average (1:20+). This made for a very challenging workout as you were at each station a minimum of 53 seconds!

Here are the stations we did.....

250m row

Swings (24kg kettle bell for me)

Burpees

Sand bag clean and overhead press (challenged myself with the 80lb bag)

Horizontal rows with the TRX bands

We did 3 rounds of this

We finished with a dirty 50 push ups!

I was toast.....

Hostyle Conditioning - Kettle Bell Class

Tonight the kettle bell adventures continued. I didn't feel 100% tonight, little bit of nausea when I arrived at the class...

I didn't let it get me down, and continued with the class. :)

Here is what we did, Brian was teaching us...

30 seconds on and 30 seconds off for a few rounds of the following moves..

Squat thrusters
Right handed high pulls
Left handed high pulls

Some complexes

Sumo squats
Right handed high pulls
Left handed high pulls
Around the body
Figure 8's
1 arm alternating swings

The complexes were a few rounds with various moves from the list above.

30 minutes later the workout was complete. Great workout and the nausea was gone at the end of it all.

We also practiced the low windmill move at the end of everything.

Powerwalk - Birthday Stroll

This morning I went on a nice 2.24km power walk. Even though it's my birthday, training doesn't stop.

I finished the crash in 22:47, nice time, close to the 10 minute per KM pace I'm looking for....

Tonight is Mobility training.

Hostyle Conditioning - one on one, the Holy Trinity

Today was my one on one bootcamp and we revisited the 3 basic resistance moves.

This was great, I enjoy working on these.

Here is what I did.

Deadlifts - Used olympic bar weighing 95lb
Bench press - 65lb olympic bar
Squats - 65lb olympic bar on shoulders

20 reps of each

4 rounds

2 minute rest between each

Then I moved on to 100 ball crunches

1 minute rest

100 ball slams with the 25lb medicine ball to finish!

Was a great workout, felt good.

Hostyle Conditioning - Class - Early to Rise, early to Get butt kicked!

This morning I was so tired, I woke up at 8:45am... my Hostyle class was at 9!

I flew to the gym and started to warm up for my workout... I think at this point I only had 1 eye opened.... haha

Today we did a couple of new moves, was a deceivingly difficult workout. On paper it didn't look like much, but it certainly kicked the crap out of me!

Here is what we did...

1 leg straight leg dead lifts, I used the 16kg kettle bell for this. 8 a side
Push up crawls, do a push up and crawl sideways, do another, and so on to the end of the gym.
TRX horizontal rows - 8 reps
250m on the rower.

4 rounds of this, no breaks

2 minute rest

Finished with 20 clean and presses from the ground with the 40lb sandbag

Done... I know it seems like it was nothing, but holy cow, I was beat up!!!

Total time 24 minutes

Hostyle Conditioning - Class - Bootcamp with some Kettle Bell action

I didn't have any blogs for the last couple days as I went to a hockey game yesterday, and family time on Tuesday.... Back at it tonight though!

Tonight's workout was a nice mix of a lot of different things.

First round of action was ...

Kettle Bell and Squats

Swings
Upright rows
Body weight squats

30 seconds of each, 1 minute break after each rounds

I used the 24kg kettle bell for these moves.
We did 4 rounds, each one getting more difficult, 12 oclock swings, 1 arm swings, different moves for squats (prisoner, hands up, to the side), etc...

We also had to do doubles in the last 2 rounds!

Next section was some more arm punishment, as if we didn't already have enough!

Pushups
Horizontal rows!

30 seconds of each, 30 seconds rest

We did a few rounds

Finished with the Prowler!

Only did 3 rounds of 2 laps... Barely weighted, only 50lb on it. Still one heck of a kick to the balls though....

Dead and finished, great workout as usual!

Powerwalk - Fall Weather... nice

Beautiful morning for a walk.

It was crisp and sunny. Lots of leaves to walk through, I was careful to not fall...

2.10km in 22:37

Nice standard pace.

Tonight is Kettle Bell fun again!

Hostyle conditioning - one on one

This morning I was partaking in my usual one on one with hostyle conditioning, I was tired.

I did my kettle bell class last night, and my workout this morning was focused on arms again, it was certainly a challenge...

Here is what I did this morning..

5 rounds

Hanging clean and press for 6 with 65 lb Olympic bar

Bent over rows with same bar for 12

8 sprawls (my version of burpees)

No breaks for this section

1 minute break

5 rounds of 10 reps of bench presses with the 65 lb bar

1 minute break

Finish with 100 ball slams with the 10kg medicine ball

Finished all in 22 minutes... Great workout.

Shoulder and wrists are feeling rough lately... Will power through that though.

Hostyle Conditioning - Class - Kettle Bell

Tonight we did our Kettle Bell class, it was a nice workout to start the week...

We had a great turnout, there were 9 of us in the class!

I worked with the 24kg and the 16kg Bell, depending on the move.

Here is what we did

WOD

Swings
Around the body
Figure 8's with a twist, this time we went through the legs and then swung it up high and slapped it into our opposite hand!
Halo's

We worked the 4 moves by themselves for singles and doubles...
We then did some complexes

We then moved into squats for 5 rounds of 30 on 30 off

I weighted the squats with 16kg Bell for 2 rounds
then 65lb Olympic bar, in front of chest and behind neck for 2 rounds
Finished with the 80lb firehose on my shoulders!

Finished with some foam roller action on the lower body...

Great workout

Tomorrow morning is the one on one with Curd!

Powerwalk - Bonus one

I was going to do my one on one this morning, however, it was cancelled and I decided to do a power walk...why not!? I was dressed for it! :)

It was a nice crisp fall morning again, about 11 degrees.

I walked 2.11km in 23:06...

Kettle Bell class tonight since I didn't have my one on one this morning.

Hostyle conditioning Class - more rowing to nowhere...

Killer morning at the hostyle conditoning class.... Was tired but glad I went as usual.

Today was a feast for the card senses

5 rounds no breaks!

500m on the rower
20 squats
20 push ups

For the squats, I was weighted for most of the rounds, except for the frost one. Weight ranged from 8kg kettle bell all the way up to an 80 lb sandbag!

Finished the workout in about 30 minutes. Was pretty much toast, but felt good.

Powerwalk

Nice fall morning for my power walk. Around 11 degrees, and cloudy... Leaves on the ground etc, etc...

Steady pace today, nothing to write home about, but still average. Nice thing about today is that my legs felt perfect. Shins are completely healed. I am sure the mobility training and foam roller work is helping.

2.39km in 26:50

No strength training tonight, bootcamp tomorrow.

Hostyle conditioning class - 10 rounds of trouble

It was a simple class relatively speaking, but for me it was quite the challenge...

10 rounds no breaks

Here is what we did ...

6 squat thrusters using a steel pole that same length as an Olympic bar. Weighed about 50 lb
6 darn, don't remember the name of the move, a cross between down and ups, and a bur pee

I finished these rounds in just over 16 minutes

Finished with 100 red band pull backs.

Nice compact workout that packed a punch.

Hostyle Conditioning - Class - Kettle Bell

Tonight was a regular kettle bell class. Nothing super special to report on this one, I am very happy though that I was able to do most of the workout with the 24kg bell.

Here is what we did tonight...

Swings
30 seconds on 30 seconds off for 3 rounds

Around the body
30 seconds on 30 seconds off for 3 rounds

Figure 8's
30 seconds on 30 seconds off for 3 rounds

We then did hold's straight out from the body, this was hard... I used the 16kg bell for this move, and it was still a huge struggle!

30 seconds on 30 seconds off for 3 rounds

We then took a 1 minute rest and did complexes

Swings
around the body
figure 8's
holds

30 seconds of each, no rest

Then we reversed it up

Holds
Figure 8
Around the body
Swings

30 seconds of each, no rest....

That was it, we then practiced clean to rack position again...

It was over. Thankfully

Hostyle Conditioning - Class - Mobility

Tonight was some m ore active resting... so it's supposed to be. It didn't feel much like a rest to me... Some stretching, cardio and pain was all on tap for tonight.

Here is how it went down.

Started with a mix of moves that we usually use for our warm-ups, but this time we focused on perfect form and technique.

We did each move for 1 minute, no rests through this portion.

scorpions from the back
scorpions form the belly
bird dogs
fire hydrants
good deep lunges

walking with a high knee that we grabbed and pulled into our chests - 2 lengths of the gym.

shoulder drops from push up position

flying V situps

broom handle shoulder moves

I think there were a couple others that I cant remember...

We then moved into the cardio portion...

10 minutes of cardio went down like this.

20lb sandbag clean, press drop - 30 seconds on, 30 seconds off

Moved right onto 12" step ups with the 80lb firehose on my back, 3 rounds of 30 seconds on and 30 seconds off, then into 18" step ups without the weight for 2 more rounds of 30 on 30 off

Foam Roller time! Inner outer legs and upper lower back. Done. Man this is painful, but I am getting used to it, it's only week 2 of them for me so it will take some time!

Golf ball under my foot, inner and outer foot, workout complete...

Yet another satisfying workout. Tomorrow is more kettle bell fun..

Powerwalk - Cool and damp...

Went for my morning power walk and it had just rained, it was wet and damp, quite cool as well... felt good actually.

Times were pretty good,

2.10km in 21:56


Tonight is mobility training and the dreaded foam roller!

Hostyle Conditioning - one on one, taming the Prowler!

Well once again I ventured into the Hostyle environment for my weekly one on one class. I worked hard last week with 6 days of training and a couple of power walks in the mix.

We worked on some kettle bell moves then I was challenged by our little friend the Prowler to see what I could do!

Here is what I did and what happened...

First section:

2 moves, 30 seconds of each, 2 sets, 1 minute rest
Kettle bell deadlifts (2 16kg)
Kettle Bell Upright rows (16kg)

Did this for 3 rounds

1 minute rest

Second section:

2 moves, 30 seconds again, 2 sets, 1 minute rest
Kettle bell swings (16kg)
Kettle bell presses from shoulder rack position (12kg)

Did 2 rounds of this, last round pressed the 16kg, last round of swings went to 12 o`clock position

2 minute rest...

Prowler time..
Each cycle was 2 lengths of the studio

First round was empty Prowler
30 second rest
2 kettle bells added to sled (70lb)
30 second rest
4 kettle bells added to sled (141lb)
30 second rest
6 kettle bells added to sled (212lb)
30 second rest
8 kettle bells added to sled (282lb)
30 seconds rest
10 kettle bells added to sled!! (353lb)

I managed 1 length of the gym.

30 seconds rest, I decided to go for 12 Bells loaded on the prowler! Wanted to see if I could move it, I was spent, but had to try it! :)

12 kettle bells added to sled (423lb!!)

I managed to do half a length, was very happy with this.

By the way, it is carpet we are moving it over, not an easy surface to use! :)

Happy with my results today! Also happy I challenged to Prowler and kicked it`s butt!

Hostyle conditioning class - Rowing for our lives

Today we did some morning fun at the Hostyle camp. We did a lot of rowing haha. I haven't been on the rower in a long time. It was nice to get back on it. I am used to doing 500 meters at the end of a workout, this time we incorporated it into the workout.

Here is what we did today. ...

500 m row
15 push ups
15 horizontal rows on the TRX bands

4 rounds.

I was dead. 2km on that rower was murder! Well time for a day off tomorrow, to get ready for another week of fun.

strength training - bench

tonight we did our Friday night strength training. this was the last of my 4 week triceps and back workout.

here is what I did....

5 sets of 8 straight leg deadlifts with 135lb bar

3 sets of 10 alternating db bent over rows with 60lb a side

3 sets of 20 floor presses with 25lb db a side.

finished with a set of 100 ball crunches.

nice to finish out the week. tomorrow morning is another bootcamp @ hostyle conditioning.

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Hostyle Conditioning -Bonus class!

Well today was another class. it was completely unexpected. these surprise classes are the toughest. LOL. I was glad I did it though, as usual. here is what we did tonight. AMRAP 15 Squats 15 kettle bell dead lifts 15 push ups do as many rounds as possible in 20 minutes. no breaks. I completed 6.5 rounds and I was toast. nice little workout considering it was my night off.

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Powerwalk - Brrr

Chilly one today, was actually kinda nice for a change.

Went for a quick 2.11km wa;l today, did in a steady 22:27...

Not much else to report.

Hostyle Conditioning - Class - Kettle Bell Fun

Last night was another installment of the Hostyle Conditioning kettle bell class. It was a good test of my progression, since I did the entire routine with a 24kg bell, rather than the 16kg one I usually use.

Here is what we did:

WOD

First section...

Swings

Around the body

Figure 8's

30 seconds of each, with 30 seconds of rest, 4 rounds

Added upright rows

2 more rounds of 30 seconds on and off

1 minute rest

Added them all together for next section, 2 minutes straight

swings

around the body

figure 8's

upright rows

1 minute rest

Reversed it !

upright rows

figure 8's

around the body

swings

2 minute rest

push ups

step ups

30 seconds on 30 seconds off, couple of rounds

Practiced proper cleans to rack position with the 24kg, and 16kg bell

Workout over.

Yet another good one!

Hostyle Conditioning - Class - Mobility - Foam Rollers KILL!

Well tonight was my first mobility class. It was different, that's for sure. Active rest it's called....

I wasn't expecting the things that were in store for me.

First thing we did was work on our usual warmup moves, but focused on doing them correctly.

We did multiples of 30 seconds of the following:

Bird dogs

Fire hydrants

Scorpions

Reverse Scorpions

We then moved on to the cardio component of the routine.

10 minutes of box steps broken up into 30 seconds on 30 seconds off, with one double in the middle. We are trying to get to a 5-6 out of 10 MAX....

We then did FOAM rollers.... oh my god these hurt. This portion was all about pain management. We focused on rolling out inner, outer thigh, lower mid and upper back to the traps. Chest was a killer spot. I must have a lot of scar tissue on my muscles, because these killed me!

We then rolled a golf ball under our feet to do the same thing.

Workout over.... Felt like I had a painful massage, a good feeling once it was complete! 8)

Powerwalk - Couldn't get any closer to target!!!

Well I went for my first power walk since hurting my knee, and I actually hit a personal best for time. I felt great, I came so close to hitting the 10 minute per KM....

I walked 2.16km in 21:42! Pace of 10:04 minutes per KM LOL!

Hostyle Conditioning - Class - Kettle Bell Mix

Tonight we had a kettle bell focused class. Some new faces and lots of old ones... Was a nice mix of people tonight... I am excited about this week, I am planning to ramp up my training, my week is going to get full.

Monday - Kettle bell focused mix

Tuesday - Power walk in the morning, Mobility and stretching focus class "active rest day"

Wednesday - Kettle bell class

Thursday - Power walk only, rest day

Friday - Power walk in morning, Strength training, (bench press)

Saturday - Full bootcamp

Sunday - Family walk at most...

Looks like a fun week! We will see how it goes.

Tonight we did lots of stuff, we also had quite a bit of tutorials from our certified Kettle bell trainer Brian.

30 second rounds of 3 moves

K Bell swings - to 12 o'clock

K bell wrap arounds

K bell figure 8's

Many of these rounds

Couple minutes rest

Same 3 moves in succession, 2 minutes rounds

K bell swings

Wrap arounds

Figure 8's

Swings again

Few of these

2 minute rest

2 sets of 25 Squats

1 minute rest

50 pushups

20 from the floor for me then 30 using TRX straps, around 60 degrees...

Then we learned the proper move for K bell cleans from the floor to rest position against the shoulder.

Workout over... Was awesome!

Look forward to mobility training tomorrow!

Hostyle Conditioning - Class - A nice mix of different things Upstairs!

Today we trained upstairs and it was a good one. I was happy to get back into the swing of things with the knee feeling a little better. Curd thinks I bruised the bone.

So we did lots of variety today, and I was really sluggish at first, but then gradually settled into a groove.

Here is what we did:

First section was 4 stations

Each station was from 30 seconds to 1 minute

Horizontal rows with TRX bands

Leaning forward pushups using the TRX

Kettle Bell Halo's

Prowler 1 lap

1 minute rest

Horizontal rows with TRX bands

Leaning forward pushups using the TRX

Kettle Bell Halo's

Prowler 2 laps

Horizontal rows with TRX bands

Leaning forward pushups using the TRX

Kettle Bell Halo's

Prowler 4 lap - This was incredibly hard to complete.... very winded LOL

Then we moved on to 4 minutes of Box steps, loaded! I varied between 1 16kg Kettle bell, 2 16kg kettle bells, and 20lb sandbag

We finished with a squat. swing complex

20 squats, 5 swings (going right to 12 o'clock)

10 squats, 10 swings

5 squats, 20 swings

That was it... close to 30 minutes....

Workout @ Home!

I had to miss my Hostyle Conditioning one on one today due to some business I had to attend too... Sadly...

I will be doing the One on One training with Curd on Monday mornings for the time being, until I goto school in October.

Today I had to challenge myself to come up with a good workout to do at home.

I think I came up with a good one, but of course it wasn't like being trained at Hostyle...

Here is what I did:

Squats and Cleans (25lb DB per side)

10 Squats 10 Cleans

10 Squats 9 Cleans

10 Squats 8 Cleans

10 Squats 7 Cleans

10 Squats 6 Cleans

10 Squats 5 Cleans

10 Squats 4 Cleans

10 Squats 3 Cleans

10 Squats 2 Cleans

10 Squats 1 Clean

2 Minute Break

Reversed it up

10 Cleans 10 Squats

10 Cleans 9 Squats

10 Cleans 8 Squats

10 Cleans 7 Squats

10 Cleans 6 Squats

10 Cleans 5 Squats

10 Cleans 4 Squats

10 Cleans 3 Squats

10 Cleans 2 Squats

10 Cleans 1 Squat

2 minute break

100 Red Band Presses to finish!

Took 26 minutes to complete.

Nice little workout!

Long Weekend has come and gone.. Back to the grind

Well Labor Day weekend is now in the past. the kids are going back to school, and so am I for that matter, on October 18th I start my college run.

Over the long weekend I didn't do much. I squeezed in a power walk Yesterday with mt daughter.. It was a slower pace than I am used too, since Rachel was with me, and I smacked my knee pretty good and was in some discomfort. Nothing I can't power through of course.

We walked 2.22km in 27:37

Today I found myself on the Stationary bike, since my knee was still pretty banged up, I want it to get back to normal before putting more impact on it.

I biked hard, and did 12k using 1 to 3 resistance. It was a god burn, lots of sweat in 30 minutes!

Strength Training

Today I focused on back and triceps again. This was week 2 of training on these muscle groups.

Simple short training.

Straight leg deadlifts

135lb bar. 5 sets of 8

Alternating 1 arm bent over rows. 50lb a side. 3 sets of 5 a side. I will go to 60lb next week.

Final move was DB floor presses. 25lb a side.
1St set 15 reps
2nd set 20 reps
3rd set 25 reps

And that's all she wrote....

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Powerwalk - Feelin' Hot Hot Hot!

Wow what a hot day today, I didn't get out on my power walk until 10:30 am, 35C with the humidex! Whooo boy, I was a sweating, which is probably a good thing!

I actually had one of my best paces so far... Since my shin is 100%, I have been pushing things a little more...

Today I went 2.59km in 26:57, I am very happy with this pace! Getting closer to my goal of 10 minutes per km!

Powerwalk - Early one today...

I hit the streets at 7am for a change, also trying to beat the crazy heatwave e are in right now...

The temperature was only 21C, but it was quite humid.

I pounded out a 2.55km walk in 27:54.

The thing I liked the most, is that my interval times improved each KM I went.

Gotta love it! :)

Hostyle Conditioning - one on one, Bagged!

I went to my one on one training session of Hostyle Conditioning and was greeted by sandbags! I was expecting more Kettle Bell work, but it turned out to be sandbag day! LOL

It was a lot of different things on the fly today, I will try to remember everything we did!

Standard WOD with a few extras added. V sit ups, sitting and standing while holding my feet, and stretching with a broomstick were some of the new moves in my warmup.

On to the workout.

Round 1

25lb medicine ball slams - 10

Incline DB presses down into flies - 10

20lb bag, 40lb bag, 80lb bag, shoulder each 1 per side, 20 to 80, then 80 to 20.

30 sec rest

Round 2

25lb medicine ball slams - 10

Incline DB presses down into flies - 10

20lb bag, 40lb bag, 80lb bag, shoulder each 1 per side, 20 to 80, then 80 to 20.

30 sec rest

Round 3

25lb medicine ball slams - 15

Incline DB presses down into flies - 10

20lb bag, 40lb bag, 80lb bag, shoulder each 2 per side, 20 to 80, then 80 to 20.

30 sec rest

Round 4

25lb medicine ball slams - 20

Incline DB presses down into flies - 10

20lb bag, 40lb bag, 80lb bag, shoulder each 3 per side, 20 to 80, then 80 to 20.

1:30 sec rest

Fireman carry 2 40lb bags, 2 laps of gym

Shoulder 80lb bad 2 laps

I then did quite a mixed bag of stuff

Jumping 1 foot alternating steps on box

10 steps

Fireman carries, and shouldering around the gym

20 steps

More carries and shouldering

30 steps

Fireman carry around the room and up the stairs and down again with the 2 40lb bags

Finished with a couple of laps with the 80lb bag on my shoulder.

30 minutes.

Cardio intensive towards the end of this for me. Not many breaks.

It felt good to do this workout. I haven't done any sandbag work in a while....

Powerwalk - Shin about 90% better!

I went a little further than normal today and my shin felt great!

I am happy it is recovering.

I went 2.51km in 28:45, not my fastest time, but the extra distance was great.

Hostyle Conditioning Class - a little of everything

Today was yet another installment of the Hostyle way of life. It was curd, Shane and I.

We did some old moves as well as a new one. Tabata was once again utilized.

Here is what we did..

30 seconds on and 30 seconds off of squats. All types. Berzerker, prisoner, weighted with sandbags, weighted with bar and free for all.

5 rounds in total

We then did partner wheelbarrows. As well as rolls on the exercise ball. This was all new to me, and very challenging.

We did these for a few rounds.

We then did a couple of tabata kettle bell complexes.

First was half tabata's of kettle bell one arm swings

Then we did shoulder presses

Last segment was full tabata of alternating and double handed bent over rows. 8 full rounds of these.

That was it 30 minutes to complete.

Was a great workout.

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Powerwalk - Warm one!

It was a warm today... Lots of sweating. Felt good.

2.11km in 23:00

I will take it, after the weekend.

Tonight is my Hostyle Conditioning class. Will post the fun I have....

Powerwalk - At the trailer!

I did a nice powerwalk at the trailer on Saturday.

Took 4 kids with me! Was a blast, a quick 2.05km in 23:54

Was a beautiful day, and a nice breeze off the lake!

Powerwalk - Normal again!

Well my shin has finally recovered. I kept my walk to 2.14km to be safe, no need to push things now. I walked at a good pace. I felt like I was walking about my max at this time.

I finished 2.14km in 22:42, pace of 10:37 per km... getting there...

I am glad things are back to normal!

Powerwalk - Almost back to normal

My leg is almost back to normal. Around the 1km mark again, I felt something and figured it would be another second half of pain, but I was pleased to notice the pain passed and I was able to continue.

2.11 Km in 23:02, almost where I want to be!

Hostyle Conditioning - one on one, some oldies and more cowbell, I mean Kettle Bell!

I was anxious to do my one on one today, as I was feeling a little blah and needed a kickstart to my week. With the sore leg, I really didn't attack the power walks like I wanted too.

Today we did some old moves and some new ones! It was good to get back into some challenging moves!

Here is what I did:

First section was challenging

2 handed and 1 handed kettle bell swings

40lb sandbag clean and press

2 handed bent over rows with 2 kettle bells

Forward lunges

30 seconds of each followed by 1 minute rest

5 rounds

Next section was all kettle bell work, including a new move.

Beginner windmills, 12 reps, 6 a side

figure 8's and wrap arounds, 20 reps, 10 of each

3 rounds

That was it, 28 minutes to complete.

Felt really good!

Powerwalk - Leg a little better

About 1 km into this walk I started to feel the same thing I did yesterday, but it wasn't quite as sharp, probably about a 7 out of 10 on the pain factor.

I managed to power through my 2.15km in 24:00, not my best, but ok considering the pain i was in....

Powerwalk - Wet trailer fun, sore leg...

Saturday I went for a powerwalk at the trailer, well attempted too anyhow with my daughter. We got about 600 m away and we got dumped on by the rains... we were soaked!

Today I went for my standard 2k walk before bootcamp tonight, and my left shin killed me, I could barely move at the 500m mark, I managed to force myself to complete the 2.15k, but my time was seriously affected (26:13).

I will monitor this closely, as it was very painful and I don't want to injure myself!

Bench Work - Back - Triceps

Today was a quick strength workout for Benching

It is week 5 of my program. My focus today was back and triceps.

Very short, very specific workout.

Back component

5 sets of 8 straight legged deadlifts @ 135lb

alternating DB bend over rows 3 sets of 5 a side @ 50lb a side

Tricep component

floor DB presses 3 sets varying reps @ 25lb

1st set 10 reps

2nd set 20 reps

3rd set 15 reps

That was it, done. Short and sweet. This is the routine for the next 4 weeks, then back to benching.

Powerwalk - Crisp morning

Was nice to go for a power walk in cooler temperatures for a change. Was 13 degrees when I went out this morning. My time wasn't my best, but I had a big day yesterday with golfing in the morning followed by one on one bootcamp at 1pm.

My time today was 37:06 for 3.25 km

Hostyle Conditioning - one on one, AFTER Golfing!

I am crazy I think... or Hostyle Conditioning has taught me to conquer any obstacles that appear in front of you...

I went golfing this morning and played 18 holes, knowing full well that it was my one on one Hostyle Conditioning class, the hardest of the workouts as far as I'm concerned.

I powered through it and feel great that I did. I had quite a few creaks and cracks when I first began, but once the blood started flowing, I forgot about the pains and stiffness...

Here is what I did today...

12 Kettle Bell dead lifts, suitcase style. 1 kettle bell in each arm, each one weighs 55lb

60 seconds of Battle Ropes (horrendous)

60 seconds of band face pulls (various sizes, from mini to blue)

I did this 2 times with a 1 min break between rounds.

I did 5 rounds (10 total)

After this was done I had a bit of time left, so I did 10 second, 2o sec and 3o second planks for a few minutes.

Finished, dead, out of it LOL

I feel great that I completed it. Quite the day!

Powerwalk - 4k, and feeling good

Went on a 4.15 powerwalk this morning, and crushed the time... 45:48, pretty good :)

I was very happy with the pace, as well as how I felt when I was done. I could have done 5k but felt that I should listen to Curd and not push the issue yet....

Good feeling to be able to do 5k though :)

Hostyle Conditioning - Class - 4 rounds of Evil!

Todays workout with the Hostyle Conditioning class was geared around cardio! Not my forte, but something I certainly need to improve!

We did 4 rounds of craziness....here is what we did!

1st Round

4 minutes of step ups holding a 20lb sandbag, any way you can LOL, I did 2 handed, 1 arm shouldering, whatever I had to do....It was very challenging with the small weight of a 20lb sandbag, seemed to throw everything off... I would rather do 8 minutes without the bag...

1 minute rest

2nd Round

48 kettle bell swings 1 arm, 24 a side

12 Jumping jacks

36 kettle bell swings, 18 a side..

24 Jumping jacks

24 Kettle ball swings, 12 a side..

36 Jumping jacks

12 Kettle bell swings, a side

48 Jumping jacks

1 minute rest

3rd Round

Ab section workout

60 seconds of ball crunches

60 seconds of mountain climbers

60 seconds of band twists (30 seconds a side)

2 rounds

1 minute rest

4th round

Blue band stretched under my feet and pinned behind my neck...

60 seconds of good mornings

60 seconds of squats

-All while having that band on...crazy ...

2 rounds

Workout done.

Big one tonight, lots of variety. Took just under 30 minutes.

Best of luck to Vanessa on her posting to overseas! Have fun and be safe!

Powerwalk

Pounded out a quick 2.13k today. I didn't break any milestones, but the pace was quick. 23.02 for the walk. I'll take it !

Tonight is my crossfit class, thus the 2k walk only.

I will blog about the class after I'm done.... If I have the energy!

Strength workout - Bench

Today I did my bench workout. Nice to be back at it again.

I did my week 4 routine.

10 reps just the bar
10 reps @ 95
4 reps @ 135 - new high for 4
1 Rep @ 155
1 Rep @ 175 - dirty
1 Rep @ 175 - pretty good, little help at sticking point
1 Rep @ 175 - missed

back work.

3 sets of 10 reps
Olympic bar bent over rows @ 95lb

triceps

3 sets of 15 reps pull Downs with the blue band, expanding at the bottom.

That was is. Felt good.

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Powerwalk - Quick 2k!

Tonight is bench press night, so I just did a quick 2.16km focusing on speed.

I was able to do the 2.16k in 22:31! Almost to that target of 10 min km. I actually hit 10.26 pace, not bad!

Powerwalk - new 3k low!

I went for my powerwalk today and beat my low time yet again!

3.37km in 35.41!

I am almost at the 10 min km pace, mind you this was a challenge keeping moving at the pace I did today! :)

Hostyle Conditioning - one on one, 9 in 30 minutes!

Today we continued the Kettle bell theme and did 3 basic moves.

I was able to complete 9 rounds in just over 31 minutes.

It was murder. My arms felt like jelly as usual. There were no breaks.

Here is what I did:

10 1-arm overhead cleans/snatches with the 16kg kettle bell, each side of course

8 horizontal rows

5 squats (just body weight, but I had to go deep on each or they didn't count

9 rounds, done

I was able to burn lots of calories doing this routine. I was burning up! LOL

I also weighed in this week @ 321, dropped clost to 6 lb's this week. I was able to eat perfectly and I worked hard on my workouts. Feels good to be back on the downswing! next week 319! At least :)

Powerwalk

I am getting closer to my 10 minute time per km goal!

I did my powerwalk today, it was quite warm, 25 degrees little humid.

I did 3.37 km in 36.33. Pace was 10.52 minutes per km.

Quite happy with this!

330 calories burned! Excellent!

Hostyle Conditioning - Class - Short and Sweet?!? Not sure about part of that! :)

Into the Hostyle Conditioning class we go... Tonight's class was shorter than normal, but quite intense.

I am recovering from strep as you know, and the others had a rough Saturday workout, so Curd decided to go easy on us, so he said! It was crazy!

It went down like this:

10 Rounds!

All the swings were with the 16kg Kettle Bell of course (kettle bell month)

15 swings 5 Burpees

15 swings 6 Burpees

15 swings 7 Burpees

15 swings 6 Burpees

15 swings 5 Burpees

15 swings 6 Burpees

15 swings 7 Burpees

15 swings 6 Burpees

15 swings 5 Burpees

15 swings 6 Burpees

100 Ball Slams with the 25lb Medicine Ball to finish

Get it done for time and go home! No breaks!

I was done in 16 minutes, time wise and body wise!

Powerwalk - New Shoes!

I went and visited Judy over at the running room and was fitted for some good walking shoes. What a difference, my old ones were really bad now that I have used some good quality shoes that suit my size and walking stride.

I did my 2.1 k this morning in 23 minutes.... My new record pace. I am getting closer to the 10 minute kilometer...

I will be posting again tonight after the Hostyle Conditioning class...

Cardio - powerwalk and strep is back!

Stupid strep throat, 3 times in 5 months! Makes for a difficult training period!

I have decided to do some mild things while I am on the antibiotics this time. I cant sit for 10 days, I go crazy!

I did a quick 2.30 powerwalk with Rachel today, took me 26.19. Not bad pace with Rachel in tow.

Tomorrow will be a good test, 2k in the morning and crossfit class in evening.... we shall see how I hold up!

Powerwalk

Simple day today. Pounded out a 3.19km walk.

36 minutes

303 calories burned!

Quite warm today, went well...

Hostyle Conditioning - one on one, More Kettle Bell Hell!

Today we did our one on one. It was a difficult one that I actually was in extreme pain doing... Arms were screaming!

I am starting to not like "kettle bell month"!

Here is what I did.

Kettle Bell work

Figure 8 with Kettle Bell - 30 seconds

Pass around my body with K Bell - 30 seconds

Step ups, holding K Bell to my chest - 60 seconds

60 seconds rest in between each round - 5 rounds total!

Then, the hard part... and all I used was an empty olympic bar... 45lb... seemed like 455 pounds though! haha

12 clean and presses

12 bent over rows

12 curls

8 rounds, that was it, I was toast.... 60 second break after each 2 rounds....

Doesn't seem like much compared to some of the crazy workouts I have done, but I can't explain in words what my arms felt like.... jello, mixed with misery...

:)

Cardio - pulled out the bike

Figured I would pull out the stationary bike and kick some butt. I haven't pushed myself on it in a while.

I went for 30 minutes. I hit 11.36km's and used 4 different levels of resistance. This is one of my furthest distances and the highest resistance I have hit!

Felt good. :)

Hostyle Conditioning - Class - Kettle Bell FURY

Today Curd and I did a workout together. It was entitled Kettle Bell FURY!

This was a murderous workout. Here is what we did...

We both used a 16kg KBell by the way.

1 arm swings 10 a side

shoulder presses 10 a side

floor cleans 10 a side

alternating 1 arm swings 10

bent over rows 10 a side

5 rounds

No breaks

I was finished in 22:20, and I was toast! I burned 311 Calories in just 22 mins!

That is intense!

I thank Curd for keeping me moving in the last round! :)

Bench training.

Been a while since my last bench. I haven't done it since June 26th.

I am in week 4 of my plan. Here is what I did...

10 reps bar
10 reps 95
3 reps 135
1 rep 155 - felt heavy
1 rep 155 - dirty trouble pressing
1 rep 155 - crushed it, Acceleration through the press. I adjusted my arch and it worked amazingly.
1 rep 155 - easy.

Eric made me stop at this point.

Then I did back and triceps

Dumbbell bent over rows
3 sets of 10 @ 40lb a side

Floor dumbbell presses.
3 sets of 15 @ 20lb

Overall happy with this. Felt good to be doing weights again. :)

Cardio - powerwalk double up

I decided to augment my walking distance to see how I would feel. I went from my normal 2km to 4 km. I kept a steady pace throughout. The last km I felt, but it went fine. I think my max would be 4.5 to 5 km at this point. Not bad. :)

I did the 4 km in 47 minutes.

Hostyle Conditioning - one on one, 10 Rounds of FUN

I was really feeling spent even before I started my workout today, since I had done 3 days of heavy workouts. Curd gave me a little crap for this, and I proceeded to do the workout! :)

Here is what I did today.

10 Squats

5 Push ups

10 KBell swings

3 Burpees (First time doing real burpees)!

10 rounds

I completed this in 25:23 with no breaks

The last round I upped the weight on the KBell and added a 40 lb sandbag for my squats!

Was a great workout!

Outdoor fun at home

With brad having strep yet again, I was forced to stay home and miss my weekly one on one. I decided to do another one I have done in the past.

4 exercises, seems simple!

Squats
Dumbbell push press
Romanian dead lifts
Push ups

No breaks!

Reps = 21,18,15,12,9,6,3

Took 24:30 and I was wiped. I did it outside to challenge myself even more since it was about 30 degrees with humidity.

Cardio to the max at home

I bumped up my cardio workout again at home. The standard 30 minutes on the bike is no more.

Here is what I did:

5 mins on the bike
10 squats
100 red band presses
5 mins bike
20 squats
100 presses
5 mins bike
20 squats
100 presses
5 mins bike
20 squats
100 presses

Took me 30 minutes to complete.
Much better than just sitting on a bike! Go on and give it a try! :)

Hostyle Conditioning - Class - Back into the swing of things

Today was my return to some crazy crossfit fun. I haven't worked out since last Wednesday. It felt really good to kick it today with the gang. I didn't have the opportunity to do the intermediate class at 7, so I hit the 6 pm advanced class.

It was challenging, but I'm glad I went.

Here is what we did:

Kettle bell swings
Push press with sandbags
Swings
Squats with sandbags. All sorts
Swings
Planks various types
Swings
Sandbag shouldering and drop

30 seconds of each move
Many were turned into doubles, triples and one dreaded quad.

2 minute rest between rounds.

Each round got more challenging

We did 3 rounds

Finished with 4 minutes of Box steps

Great group of people, great workout.

Hostyle Conditioning - Revisiting an oldie....

I was solo today as Curd was away on holidays. I decided to bring back an old routine from December 31 2009. It was a previous blog if you want to check it out, it can be found HERE

I wanted to see if I have improved on these moves since then. I haven't done some of these moves in a while, so I was curious.... Here is how it went...

The routine consisted of 600 reps of different things:

300 red band presses

Last time - 8:20

Today - 6:32

100 Ball crunches

Last time - 4:54

Today - 3:20

100 Green band pull downs

Last time - 4:18

Today - 2:07

100 Leg Lifts

Last time - 4:26

Today - 2:57

As you can see I crushed all of the exercises! I am very happy with my progress.

I also included 100 ball slams at the end. This took me 2:45 to complete. This was challenging, as my arms were quite messed up at this point. I was using the standard 25lb medicine ball for these.

Overall a great workout, total time was 21:33. No breaks in this one.

Cardio with some Squats...

Some regular cardio today between the 2 Hostyle conditioning classes. I decided to add the squats again, I like the little extra I get rather than just riding the bike. It also raises my heart rate to a beneficial area...

5 mins on the bike

10 squats

5 mins bike

20 squats

5 mins bike

30 squats

5 mins bike

40 squats

Done... pretty simple.

Tomorrow I am going to visit an old routine, haven't picked one out as of yet, but I am excited to challenge myself.

You of course will know once I am done... If I can still type by then....

Hostyle Conditioning Class - 3 ROUNDS OF TORTURE!

Monday can only mean 1 thing... Another Hostyle Conditioning class. This one was simple, only 3 different moves, but wow, it was tough!

I worked hard, felt quite nauseous in this one, but managed to complete the entire class in under 30 minutes!

Here is what I did.

NO BREAKS! Just get it done!

6 minutes Box steps

63 K Bell swings

36 Horizontal Rows

4 minutes Box Steps

42 K Bell swings

24 Horizontal Rows

2 minutes Box Steps

21 K Bell swings

12 Horizontal Rows

Total time just short of 30 minutes.

Felt really wiped after this one!

Curd will be out of town on Wednesday, so no one on one training session, however I will come up with a little something on my own.... will post what I do. Tomorrow I will do the squat/bike cardio combo.

See ya later!

Cardio with some more extras

Since being off for that sick 10 days, I have really been trying to push myself a little harder.

Instead of doing just biking I added some extra things again today to make it that much more challenging.

Today I worked my arms, probably not a good thing since they are very tender from yesterday and I have my benching tomorrow LOL... Ahh well, you only live once!

Today I did:

5 mins on the bike

10 push ups

5 mins on the bike

20 push ups

5 mins on the bike

100 red band presses

5 mins on the bike

100 red band presses....

That was it, 28 minutes later I had no arms left... The second round of presses, I had trouble getting my arm bent at all to even hold the band! haha

Tomorrow should be interesting!

Hostyle Conditioning - one on one, Back to it!

Today I was back at the one on one crossfit after 10 days off... Leg infection and strep throat knocked me out of commission!

I was nervous about the weigh in since I was eating softer foods, my regular diet wasn't feasible.

i weighed in at 318.2! I am down 5 lb's in the last 2 weeks. I am very happy with this! I am getting closer to the 299 threshold! I will hit it!

Today's workout didn't lok that crazy on the board, but it knocked the crap right out of me. A side effect of the layoff I assume. Arms and stamina were my rough spots....

Here is what I did...

15 REPS of each

Horizontal Rows

Push Press (65lb olympic bar)

Band Press

Push press

Squat (holding a medicine ball to my chest)

Push Press

Down and Ups (right down to my chest, with a hand clap)

I did 3 rounds of this in 36:00 minutes.... I was dead.... Could not believe how kicked in the head I felt after this!

Very happy to back at it! It feels good....

stationary bike and squats

well i decided to do more than just ride my bike.
i decided to challenge myself by doing some squats as well.

here is what i did:

5 minutes on the bike
10 squats
5 minutes on the bike
20 squats
5 minutes on the bike
30 squats
5 more minutes on the bike
40 squats to finish

the workout took 26 minutes and i feel really good. nice to get back into the swing of things!

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Stupid sandals

I will be wiser next time I head out for a power walk with my daughter. We went out on Sunday and I wore sandals. I didn't realize the damage I had incurred until Monday morning when I went out for my solo power walk. Can you say BLISTERS!! Two monster ones! One on each foot.

Needless to say I will be hitting up the stationary bike for 30 minutes to let my feet heal up for tomorrows one on one bootcamp!!!

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Nice walk to ease into things.

Well after being sick for 10 days it was nice to get some fresh air. I decided to go for a walk with my daughter. We did 2.2 kilometers in 27 minutes. Felt really nice to get a bit of a sweat going in the heat. Rachel did really well keeping up with me. I'm going to attempt a boot camp class tomorrow. That should be fun. :)

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Slight Challenge

Well I havent done any entries lately as you all have probably noticed. I have been layed up with strep and a leg infection for close to a week so far. I should be back in the mix within two weeks. I will start my blog up then.....

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Hostyle Conditioning - Happy Canada Day Outdoor Jamboree!!!

I am back home and feeling pretty good after this amazing outdoor workout!

We gathered at a track in Orleans and were greeted with lots of torturous sights!

Prowler

Fire hoses

Sand bags....

I will try and recall everything we did as best I can. It was very intense for me, as it was all about stamina and cardio.

We warmed up by jogging around the track... not sure how long the track was as it circled a soccer field...

We then had to circle the track carrying an implement...

I chose the 80lb Firehose! ... Crazy in hindsight, but I did it.

We then assembled at the base of a hill.

3 burpees, then run to top of the hill, 10 push ups and back down

Couple of rounds of this.

We then had to crab walk up the hill, then back down.. this was hard for me, 3 rounds of this.

We then moved to the track, we had to run around it for one lap, and every time Curd yelled we had to do 3 burpees.

Once we were done this, we moved to the goal posts and did sprints to each line and back, 3 packs, 5 packs, etc. Had to touch the ground with our hands over each line.

To finish, as if this wasn't enough, was THE PROWLER

We used the prowler on the pea gravel track (it barely moved)...

It was a team work challenge. One person grabs the Prowler and the other grabs whatever implement they want to carry, we go to the line (75m ish) and swap for the return.

3 rounds of this.

1st round we used the 80lb firehose

2nd round we used the 80 sand back

3rd round we used...LOL, the 40lb firehose around our neck, and fireman carried 2 40lb sandbags! Pretty intense!

Nice work Robin! Great partner!

That was it... nice way to start the Canada Day weekend!

Hostyle Conditioning - one on one, Javorek with a Sandy Twist...

Today was my usual one on one with Curd. I weighed in first, I was down 1.5lb. Not bad I guess, but deep down I was hoping for a couple more. But I will take it. I am 2.5lb away from my pre-Vegas weight.... Will be there next week I am hoping with hard work!

Today's workout was a good start on the "hard work" front! LOL

The dreaded Javorek complex... with a terrible twist, I would be doing them with a 40lb awkward sandbag, and the reps would change continuously...yuck!

Here is what I did... Might look like a little bit of workout, but give it a try!

The moves used were:

Clean and Press (from the floor)....right into...

Push Presses....right into...

Berzerker Squats....right into...

Bent over rows....right into...

Step ups (with bad across back of my neck)

Those are the moves, which pretty much never stop. As for reps

I did:

6 reps of each

8 Reps of each

10 reps of each (killer)

8 reps of each

6 reps of each

I was destroyed. Those Javorek complexes always seem to get me!

Took me 22 minutes to complete this and Curd had mercy on me and I was finished!

I do a special OUTDOOR Hostyle Conditioning class tomorrow morning at 8am! Yes this is how we spend Canada Day! LOL

I don't know a lot about what is in store for us, just that these things are involved....

Sand bags

The "prowler"

Fire hoses

Battle Ropes

and Hills! haha

I'm in trouble... But as usual I will give it my all!

I will post tomorrow if I have time what we exactly did, if I can still focus and type....

Hostyle Conditioning - Monday Night Class - 3 rounds of fun!

Tonight I did my Hostyle Conditioning class and pounded out another fun filled workout.

This week will be a good test for me as I am doing an extra workout on Thursday at 8am before I hit the road for the trailer... Of course my Wednesday one on one is still a go! I will be beaten into the ground by the time I spend the 4 days away.... I will blog the other 2 workouts as well of course.

Tonight I did this....

5 burpees

10 Incline DB presses (45lb a side)

5 burpees

20 Ball slams (25lb medicine ball)

5 burpees

10 Loaded step ups (farmers carry of 2 20lb gas cans)

5 burpees

3 minutes of step ups

3 ROUNDS!

**For the last round of 3 minute step ups, I challenged myself and added 2 Bulgarian sand bags on my shoulders for added excitement!

Was a crazy workout. I managed to finish this in 29:50 seconds. It doesn't seem like much, but give it a try! It sneaks up on ya....

Well until the next beating on Wednesday....

Hostyle Conditioning - one on one, A workout so intense, the ground shook!

One one one today and my first weigh in since the 10lb gain in Vegas!

Well first off the weigh in! I dropped 6 lb's in 1 week! Not too shabby to start... So next week I should be back to my weight before I left on my trip. I figured 2 weeks would rid it off of my body.

I worked out hard today, but then again I always do with Hostyle classes and one on one's

My routine for today was challenging as usual.

10 clean and press with a 40lb sandbag (drop right to floor each rep, very awkward)

20 ball slams (25 lb medicine ball, must press each over head, doesn't bounce very well)

20 step ups with load (used 2 half inner tubes filled with sand, 20 lb each, one on each shoulder)

I did 8 rounds of this!

TOTALS:

80 clean and presses

160 ball slams

160 killer step ups

Umm, I was toast, but to reach my next goal of 299lb, I will need to get more aggressive on my workouts, as I have lately.

FUNNY SIDE NOTE: During one of the step-up segments, we had a 5.0 earthquake, I honestly thought I was finally passing out! I was a little dizzy at the time and I really didn't know what was happening... I didn't STOP working out!

Tomorrow morning is powerwalk again.... I'll check back in after my benching routine on Friday!

Hostyle Conditioning - Monday Mayhem

Today I did a Hostyle Conditioning Class

I felt a little tired, but that feeling went away rather quickly.... It was replaced with panic and nausea... haha

Here is what I did, or at least tried to do!

TABADA ! (20 seconds of intense work, with 10 second break)

Horizontal Rows with TRX straps - 8 rounds

Weighted Squats (40 lb sandbag) - 8 rounds

Pushups with feet raised 14" off the ground (horrible) - 8 rounds

Turkish getups - 8 rounds

As if that wasn't enough, here is what came next...

60 seconds of PLANKS! (push up style)

60 seconds of box steps (carrying 2 20lb sandbags, farmer's walk style)

1 minute rest

120 ball slams to finish (with 25lb medicine ball)

I was toast, I sweat from places I didn't know existed on a body...

Bench Work - Strength

After my return from Vegas, I was wondering how my week 2 of my new benchpress routine was going to go.

I have been walking all week and did my first bootcamp on Wednesday, I was glad to be doing the strength moves again.

This is my bench routine from Friday June 18 2010.

Standard Bench workout

10 reps with BAR

10 Reps @ 95lb

4 reps @ 125lb

1 rep @ 155 - Very Clean

1 rep @ 165 - Clean again

1 rep @ 175 - Lost my left shoulder a little coming down, but "crushed" it, according to Curd.

Went for a new PR

1 rep @ 190 - I came down nice to my chest, came off the chest nicely, little help from Curd through the sticking point and I locked it out myself! Was close.... I will get it!

Once I was done that fun, I did...

2 arm Bent over DB rows

3 sets of 10 @ 40lbs

DB floor presses

3 sets of 15 @ 20lbs

Nice back and tri workout!

That was it!

Walking, Walking and more Walking :)

I have added morning walks to my routine. 2.05 km's to be exact 3-4 mornings a week, on top of the usual stuff I do. It is a great way to start my day, and I feel energized when I do these walks. I encourage everyone to get out there and start walking. Strolling with the kids doesn't count, walk with a purpose. I complete the 2.05 km run in 25 minutes. I am usually within 5-10 seconds of my time each day, consistent!

Get out there!

Hostyle Conditioning - one on one, back in the Saddle Part Deux!

Well Vegas was a hoot... So were the buffets! haha

Well I gained a nice tidy 10 lb's on my trip to Vegas, not surprised at all, well maybe at the fact I only gained 10....

I had fun, but now playtime is over. My goal is to squash the 10 lb's in the next 2 weeks and you know I will!

I have been power walking in the mornings and today was my first real workout in about 2 weeks, it was a challenging welcome back.

Here is what I did:

2 mins of box steps

30 Clean and Press (75lb Barbell)

4 mins of box steps

20 Clean and Press

8 mins of box steps

10 Clean and Press

This is it... 24 mins of solid work. The 8 minutes on the box was crazy! I was going and going, and still had 6 mins to go! Was demoralizing to be reminded of the time on that one! I felt like I had run a marathon after this routine, VERY happy to be back!

Next time you here from me I will be down some weight, I guarantee it!

Hostyle Conditioning - imPRESSive workout... Fitting name.

Well I was in store for a real tough one tonight! I was super hot and tired throughout this one, I guess since the 2 weeks off have made me a wimp LOL!

I was still sore from my last workout on Monday, and my powerwalk yesterday.

Here is what I did

Barbell Push Press (95lb)

Burpees

Fire Hose Press (firehose filled with sand)

Squats (low, right to the ground or doesn't count!)

Sand Bag press (40lb)

Lunges

KBell press (16kg)

Jumping Jax

Round 1 - 5 reps of each and 25 Jax

Round 2 - 7 reps of each and 25 Jax

Round 3 - 10 reps of each and 25 Jax

Round 4 - 7 reps of each and 25 Jax

I was supposed to do a round 5 of 5 reps each, but alas... I hit the 30 minute mark and was finished!

My body was soaked.... I have never sweated like that before in my life!

All in all, a great workout.

Well time to go, bed early tonight, as I will be doing the 2.5km powerwalk tomorrow morning at 5am! I am going to start doing the walk all week starting once I come back from VEGAS! haha

Hostyle Conditioning Class - Back in the Saddle!

Well I was gone for a while! No I didn't fall off the wagon.... I actually got Strep throat! Put me out of action for 2 weeks! Was terrible! Glad to be back!

So for my return I did a Hostyle conditioning class! No sense in starting off easy...

Here is what I did

Turkish get-ups - Right hand - 14

T Bar swings - 30

Squat Thrusters - 14

T Bar swings - 30

Squat Thrusters - 14

T Bar Swings - 30

Turkish Get-ups - Left had - 14

I then shouldered an 80 lb sandbag and did a lap with it on each shoulder

Then is was 2 laps with bag on shoulder and kettlebell in other hand.... Finished

Was a great welcome back workout!

I am going to get up at 5am tomorrow morning to start doing power walks! Should be fun!

Been a while for an update...

I have started going to the trailer every weekend for the summer and have negliected to post in a while.

Just wanted to give an update as to what I have been doing.

I have been walking a lot lately. I average about 1.5 - 2.5km a day. Various paces, depending what kids are with me at the time.

I biked 5km at the trailer this past weekend. It was nice to get out on the bike!

Yesterday I decided to do some strength training after I did my walk, I did the back/shoulder routine.

3 sets of 20 1 arm bent over rows
3 sets of 50 shrugs
3 sets of 20 Romanian Deadlifts to the knees

I used my standard 25lb DB's at home.

Been feeling good about the walks..

Hostyle Conditioning - one on one, Hardest workout yet!

Well today I did my one on one workout in the Hostyle environment. I was looking forward to todays fun filled adventure, that was until I started it.... This by far was the hardest workout for me yet. Oh and before I forget, I retained a crap load of water this week, and the scales were not friendly...up 4!! LOL, ah well, I was due for a knock back down to earth... Will rebound next week!

Here is what I did today!

4 exercises:

Deadlift (135lb)

Pushups (with the blue/red/mini bands around me)

Squats (Berzerker with the 40lb sandbag)

Ball slams (25lb medicine ball)

How many of each you may ask?? LOL

21 reps, 18 reps, 15 reps, 12 reps, 9 reps, 6 reps, and finally 3 reps of each!

No breaks, just get it done.

I was done at 30:40 seconds

The band pushups KILLED me! I can't explain in words what my arms felt like... Extreme pain to say the least! Well I got it done, and was happy with my time!

Hostyle Conditioning Class - Some new stuff some old stuff, all terrible :)

This was a crazy class on this rainy Saturday morning.. The only good thing about it raining was that we would not be using the Prowler!

It turned out that I wish we had.....

Here is what we did.

Load an olympic bar with a suitable weight for multitasking! LOL

I loaded the bar with 30lb, for a total of 75lb.. I had the most weight! Probably not that good of an idea in hindsight...

Clean and Press

Squats

Bent over rows

Shrugs

Burpees

So how this works, you do the assigned reps with the Olympic bar for the first 4 movements, then put the bar down and do the same amount of Burpees. 1 minute rest after each round

8 reps

10 Reps

12 Reps

I was totally messed up after this.

Then it was on to more Olympic bar fun, with the same weight loaded on to it.

60 seconds of Clean, step up on high box, then press and step back down and lower.

1 minute rest

90 Seconds of Clean, up on box again, press and come down, drop bar and do a pushup...repeat

2 minute rest

Now the killer...

2 minutes of... clean, up on box, press, down, 2 pushups and 1 burpee, repeat....

Another small 2 minute rest, more being written on the board???? You kidding us Curd??!

10 burpees

15 pushups

60 Ball slams (25lb) medicine ball

...and then you can leave....

Well I finished it, and I was wrecked!!!

I will enjoy my Sunday off after this horror show!!!

Nice work Craig and Chris! We rocked it!

Bench Work - Back - Shoulders

At home for this condensed workout.

I focused on back and some shoulder. This is my last of 3 weeks working on this area.

I used my pair of 25lb weights... lower than normal, but still a good workout.

1 arm bent over rows

3 sets of 20 reps each side

3 sets of 50 shrugs

3 sets of 20 Romanian dead-lifts

Done...

Hostyle Conditioning - one on one, weigh in and ab killing!

Sorry for the lack of posts... been dealing with 3 people in my house all having strep throat! Not fun! thankfully I haven't got it as of yet....

First things first! I actually won the bet today! 319.6! Dropped another 2.6 this week... Glad with this progress, well now the march to 299 begins!

I did workout lately, the only this I missed was the hostyle conditioning class on Saturday... I was not feeling up to par, so I gave myself an extra day off. I did my Javorek dumbell workout on Monday, and some cardio on tuesday.

Todays workout went like this...

20 KBell swings

50 jumping jax

20 medicine ball crunch press (laying on back and pressing a medicine ball into the ceiling using only your abs)

10 Pushup plank knee touch thing... these were horrendous...(Pushup plank position, touch hand to opposite knee while staying in plank position) 5 a side!

I did 4 rounds of this

I then did 10 step ups with the BIG firehose on my back, this beast weighs close to 100lbs!!

I finished with 50 ball slams with the 25lb medicine ball...

I was wiped!

......So happy about the weigh loss this week! CASINO here we come!

Bench Work - Back - Shoulders

Today I went back into the strength area for back and shoulder work. It will be another week at least before I do any regular benching.

Today I did

Reverse Military presses on the Smith machine

Empty Bar, no weights needed for this move. I did 5 sets of 10

Lateral DB raises

Only used 10lb a side

3 sets of 15

Behind the knee barbell raises.

Used the short bar with 2- 5lb plates on it.

3 sets of 10

One arm DB bent over rows.

Did 1 sets of 20 a side with 40lb

Did 4 more sets of 15's with 50lb!

I was toast after this workout!

Hostyle Conditioning - one on one with Curd and weigh in

Today marked my one on one with Curd and weigh in. I also did measurements to see how things have progressed since day 1.

Well..... I lost 2.2 lb's this week. Jenn you were just about bang on :)

I am very happy about it, 2.2 to go to hit 320. Next week I hope....

My measurements were pretty amazing to say the least. I measured my chest and waist, and compared them to day 1.

I lost 54 cm's off of my waist and 51 cm's off of my chest! LOL That is 21 inches off of my waist, and 20 off of my chest!

Todays workout was another tough one. Last workout in squat month... Of course I paid for that !

60 seconds of each movement, 7 different exercises, 1 minute break for 2 rounds!

Here are the moves.

Squats

Battle Ropes

Kettle Bell Swings

Prisoner Squats

Jumping Jax

Box Steps

Overhead Squats (20lb sand bag)

Rest

Once I was kicked in the butt from this, I did 100 Ball slams with the 25lb medicine ball, followed by 100 ball crunches with various moves incorporated. Hands overhead, hold medicine ball to chin, etc....

Yet another killer workout!