Hostyle Conditioning - One on One - Deceiving

This morning I found myself at Hostyle Conditioning doing a one on one with Curd. 10am on Saturdays is my new one on one slot, since my job is starting soon. I will throw in a mobility class on Tuesday nights and get some walks in.

The workout will look like a small one, but it killed me.... literally cant move my arms and legs feel like jello

Here is the workout

5 deadlifts (135lb)
Up and down a flight of stairs
1 down and up

Do all 2x for 4 rounds!
Last round of deadlifts I did 10 reps

Finished with 100 ball slams! Arms felt like lead when I got to 10 of these! LOL

Another great workout!

Hostyle Conditioning - Back in the Saddle

After the cold I just got over, it was nice to get back into the swing of things.
I managed to lose 4.5lb in the 2 weeks I was off... I kept the diet in check and got a couple small walks in, I guess that helped.

Today's workout was the same one that the 7pm kettle bell class did last night.
I was happy to do a workout that a class does. It was very challenging. When you see what I did, it doesn't look like much, but I can attest that it was brutal for me!

WARMUP - Standard stuff

Round one was simple... 5 minutes of a mixed kettle bell bag. Non stop!
2 and 1 arm swings, cleans, clean and presses, and snatches
Curd would just yell what to do as I was going along... 5 minutes killed me!

Next round was deceiving

1 rep right hand swing, clean, clean/press, snatch.
1 rep left hand swing, clean, clean/press, snatch, burpee

2 rep right hand swing, clean, clean/press, snatch.
2 rep left hand swing, clean, clean/press, snatch, 2 burpee

3 rep right hand swing, clean, clean/press, snatch.
3 rep left hand swing, clean, clean/press, snatch, 3 burpee

4 rep right hand swing, clean, clean/press, snatch.
4 rep left hand swing, clean, clean/press, snatch, 4 burpee

5 rep right hand swing, clean, clean/press, snatch.
5 rep left hand swing, clean, clean/press, snatch, 5 burpee

I was dead....

Cardio killed me.

Nice was to start the day!

Hostyle Conditioning - Class - Lots of things!

Well, early rise, early pain! LOL

This morning we had a mix of many different moves. Brian was doing the training today, so we knew it would be challenging!

Here is the workout

10 push ups
10 squats
20 ball slams (in the basement/30lb ball)
10 V ups
10 squat thrusters
10 mountain climbers
10 kettle bell swings
10 face pulls (used red, blue and black bands)
10 Russian twists

We did 3 rounds of this, no breaks

Finished the workout with 500m on the rower...

Another great way to start the weekend!

Hostyle Conditioning - one on one, A real cardio mess!

This workout this morning really knocked my cardio on it's ass. No idea why it was so tough, but it was! :)

I lost another pound this week, I'm going to tighten up on my diet even more than last week.

Here is what we did today.

5 Sprawls
10 TRX Horizontal rows
15 Ball slams (30lb ball, that barely bounced! LOL)
20 Loaded step ups (20lb sandbag)
15 Ball slams
10 Clean and press with the sand bag
5 Sprawls

2 rounds no breaks

Still had a couple of minutes left so...
Did 10 TRX rows and 5 more sprawls on top!

The ball slams were in the basement, so stairs were in the mix as well... Killed me!

After the 2 rounds, we headed out to do a 1 KM walk! I was glad it was over!

Hostyle Conditioning - One on One, More torture and a stroll

Well I dropped another 1lb this week, I was a little ill earlier in the week, so I recovered, but workouts were a little slower than normal. After losing almost 8lb last week, the 1 this week validated last weeks big loss, so I'm good :)

Today was another adventure, getting more challenging as we go it seems!

First section:

20 Kettle Bell swings
15 Blue band rows (max extension on the band)
10 1 arm presses - 5 a side (16kg bell)
10 Squats holding the 12kg bell
2 lengths with prowler (mix of high and low horns)

4 rounds no breaks!

Second section - Core

10 pushup planks rows
10 extension crunches pushing to ceiling on ball
10 crunch calf touches on ball

1 minute rest

15 pushup planks rows
15 extension crunches pushing to ceiling on ball
15 crunch calf touches on ball

We then headed out for a 1km stroll

Great way to start the day!

Little sick. lost some weight, back at 'er!

This week I was down 7.8lb. Not bad :)

I walked Thursday night 1.34km, no shin splints! Glad about that!

I didn't make it to my one on one class on Wednesday, I felt a little sick. Throat was scratchy, and my energy was low.

I did finally get back to it this morning with a class run by the evil Brian!

Here is what he had for us!

40 seconds on, 20 off for each move

Complex 1

Squat thrusters (16kg bell)
Bent over rows (right)
Mountain Climbers
Bent over row (left)
Scissor kicks

1 minute rest

Complex 2

Lunge twists
Floor presses (right)
Bench warmers (awful)
Floor presses (left)
Plank

We did all of these for 2 rounds!

Once complete we broke into 2 groups of 7 and did prowler races
Push the prowler one length of gym, then 3 sprawls, then back asap!
2 rounds!
We won! LOL

Needless to say, this was a great morning! haha

Saturday Morning class - Hostyle

Well I'm typing this with rubber arms... LOL

Todays workout was a lot of fun.

Did 3 rounds of workout, it went down like this.

Round 1

5 TRX horizontal rows
10 squats
15 push ups
20 Mountain climbers
4 minutes of step ups

Round 2

5 TRX horizontal rows
10 squats
15 push ups
20 Mountain climbers
500m row

Round 3

5 TRX horizontal rows
10 squats
15 push ups
20 Mountain climbers
600m row (this killed my arms)

Finished with 10 inch worms

That was it. I really felt like I pushed myself harder than the last few workouts, starting to feel better, recovery seemed a bit faster too.

Raking leaves at mom's tomorrow, then a steady state power walk on Monday!

Hostyle and a Stroll

Today I did my one on one with Curd. It was a nice crisp morning.

I lost 4.8 lbs in the last week, yay me!

Today's workout went really well actually, the old bones and body is starting to remember how to do these crazy workouts!

Today I did :

Squats
Inchworms
TRX Rows
Sprawls

Reps were 10,7,5,3 of each, no rests, get them done!

Once that was completed, we did a 1km walk.

I found the walk to be challenging, especially the uphill portion at the end.

I got it all done, thats the main thing! :)

Saturday morning horror

Well back into the Saturday morning classes, I was greeted with a crazy workout.

Here is the list...

10 sprawls
10 inchworms
10 squat jumps
10 push ups
10 squat thrusters
10 ball slams
10 horizontal rows
10 kettle bell swings
10 mountain climbers
10 scissor kicks

3 rounds, no breaks... Just get it done!

Needless to say I was toast.....

After Thanksgiving workout

This was my kick the birthday and thanksgiving meals out of my system workout
I lost 1.5 lb which I'm happy about considering the meals I had this week.

Here is what we did

Step ups 20,18,16,14, and 12 reps
5 rounds

In between the rounds was:
10 pushups
10 ball crunches
20 White man dancing

Finished with a small walk outside to cool down

I will be joining the Saturday Morning classes this week moving forward.

Looking forward to it!

I'm Back!

Well after a long layoff or school, eating and slow moving life, I am back into the mix with the Hostyle Conditioning regime!

I'm starting with Wednesday one on one with Curd, and next week I will be adding a Saturday morning back into the mix also. I look forward to getting back into the groove with the old gang!

Updates to follow....

Just a taste of training, as I'm working to get back to my old self.

Sprawls
Pushups
Mountain climbers
squats
TRX horizontal rows

6 rounds, 1 minute rests between each round

2 minute rest

3 rounds of ab "surfing"

Finished with 75 ab raises (pelvic thrusts)

Felt good, feeling it already... Tomorrow will be funny LOL

Hostyle Conditioning - One on One - Kettle Bell

Today was a nice morning workout one on one style.

I started with a long warm-up focusing on my back.

I then did 3 rounds of kettle bell work

10 Swings
15 around the body
10 Double cleans
15 Squats

I finished with a 1km walk. (13 mins)

All in all, a great workout.
I was pretty gassed after this one.

Hostyle Conditioning - one on one, First one Back!

Well it went well, I survived! That's the main thing.

Warm up consisted of the standard moves and a few new ones.
After the warm up I felt like I had done a workout! LOL

I did some pushups, squats and boxsteps to get started, then did a small kettle bell complex.

swings
Around the body
Clean and presses

Did these with a 16kg bell.

All in all, it was a start, looking forward to moving forward.... :)

Couple Power Walks to get things going

Monday and Tuesday evening I went for a Powerwalk.

Each one was around 1.3km, and took 18-19 minutes.

Felt good to get back at it.

Tomorrow morning is my first one on one with Curd at Hostyle Conditioning center....

I will type what I did, if I can type...lol

It won't be like my last one, but I will give it my all. I am, looking forward to it..

Anyhow, off to eat my Beef patties and steamed broccoli... MAN diet rules!

Back at it!

Well after a long 7 months off of the Hostyle way of life, I am very happy to say that I am back into the game.
MAN diet has begun and I am hitting the pavement for a couple Power walks before my first one on one with curd Wednesday morning!!

I will let you all know how it goes!!!

Obviously don't expect the crazy huge workouts at the beginning, but count on me getting there!

Here we go!!