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....