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!
Saturday, October 30, 2010
Thursday, October 28, 2010
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!
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!
Wednesday, October 27, 2010
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.
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.
Tuesday, October 26, 2010
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
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
Monday, October 25, 2010
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!
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!
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!
Friday, October 22, 2010
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....
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.
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.
Wednesday, October 20, 2010
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.....
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.....
Monday, October 18, 2010
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
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
Saturday, October 16, 2010
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.
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.
Wednesday, October 13, 2010
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...
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...
Tuesday, October 12, 2010
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.
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.
Monday, October 11, 2010
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.
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....
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....
Saturday, October 9, 2010
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!
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!
Thursday, October 7, 2010
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.....
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.....
Wednesday, October 6, 2010
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.
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.
Tuesday, October 5, 2010
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.
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.
Monday, October 4, 2010
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.
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.
Saturday, October 2, 2010
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
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
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