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! :)