Hostyle Conditioning - Class - Teams to the end

Tonight we hit up another General conditioning class. It was fun. Sort of...

We started with the warmup

Standard stuff

Once we completed this, we moved on to the workout. No teams as of yet, just some moves solo.

First up was Sandbag shouldering

I used the 40lb bag, left and right shoulder alternating
30 seconds, 45 seconds and 60 seconds

We then did some Sandbag squats
Same 40lb sandbag
30 seconds, 45 seconds, 60 seconds.

Then it was the Prowler time. We jumped into teams for this section.
This was a KILLER portion.
Thankfully I had a great team!

2 laps of prowler, then 3 pushups. There was only 3 people per team so there wasn't much rest for us..
4 rounds!

Then we did Prowler again, 2 laps 10 mountain climbers between each run!
5 rounds!

I was toast at this point.

We then did a bunch of Ab work.

Scissor kicks, lots, up and down with the legs... ouch!

As if that wasn't enough, we then grabbed a Kettle Bell and did KBell crunches from our back, legs open and closed style... My abs burnt!

All done, another great workout!

Hostyle Conditioning - Class - Kettle Bells a la Prowler

Welcome back after Easter was the theme tonight. There seemed to be a collective heaviness to the class it seemed tonight... I guess those Easter suppers were sitting in our stomachs..

On to the fun

WOD (standard warmup)

The workout looks easy, but I assure you, it wasn't. Everyone was working hard to try and get their breathes back... Heavy on cardio tonight.

4 moves, 5 people per team.

Swings
Kettle Bell Squats
1 arm Swings
Halo's

4 laps of Prowler per move for each person....

Here is how it went down.

1 of the 5 starts doing the prowler as we swing, then, after 4 laps, the next person on the team runs the prowler, the rest keeps swinging... after all 5 have run the prowler, we get 1 minute of rest... Then its on to the squats, and so on.

Killer workout, tons of cardio.. I thank my team for rocking this out, and having patience with my slow ass prowler runs.

1/2 turkish getups, 10 per side to finish!

Great one!

Hostyle Conditioning - Strength

Today I did bench pressing with Curd. It was nice to get back to training after 2 days off. I weighed in first, I was able to lose 2.6 pounds this week.

We started with a standard warmup.

I then had a nice bit of cardio work.

20 ball slams, run up and down the stairs.
5 rounds.

On to benching. Reps again this week.
4 sets of 8 reps with 95lb
Last one i did 12 reps as a finisher.

Assist was incline press with dumbbells and shrugs.
4 sets of 10 with 20lb a side for the inclines and a 15 rep finisher.

Shrugs were 4 sets of 12 with 30's

Finished everything with 4 rounds of cobras and child's poses and face pulls with the red band. 30 face pulls per round.

Another great workout.

S

Hostyle Conditioning - Class - Another Ladder!

It seems like not that long ago that I did some ladders.... Well we did them again..

It was fun, and I was happy that I survived it unscathed... soft of.. My back is saying otherwise.

Warmup

Standard one

Here is the workout

Simple really, but very challenging

21, 18, 15, 12, 9, 6 reps of each, no breaks, just get it done.

Inchworms (these killed me)
Push press with sandbag
Squats
Shouldering with the sandbag

Cool down stretching to finish.

Liked this workout. Was very wiped once complete.

Hostyle Conditioning - Class - Back in the Bells!

Well I decided to ramp things up a bit and instead of steady state, I hit the Kettle Bell class instead!

Well, it was a challenge of course, but I got through it

Warmup was standard

Here is the workout

20 swings, 5 1/2 turkish getups per side
20 swings, 4 1/2 turkish getups per side
20 swings, 3 1/2 turkish getups per side
20 swings, 2 1/2 turkish getups per side
20 swings, 1 1/2 turkish getups per side

15 swings, 5 Clean and Press per side
15 swings, 4 Clean and Press per side
15 swings, 3 Clean and Press per side
15 swings, 2 Clean and Press per side
15 swings, 1 Clean and Press per side

15 swings, 5 Kettle Bell Squats
15 swings, 4 Kettle Bell Squats
15 swings, 3 Kettle Bell Squats
15 swings, 2 Kettle Bell Squats
15 swings, 1 Kettle Bell Squat

That was it... Lots of swings, 250 to be exact...

We also did some as demo, so pretty close to 300 swings...

Crazy sore arms tonight...Glad to be back at it!

Hostyle Conditioning - One on One Strength

This was from yesterday..

Standard warmup

Prowler time!

This was the cardio part of the training

2 runs of each..

Empty
12kg
24kg
36kg
48kg
36kg
24kg
12kg
Empty

This was a great challenge

We then moved downstairs

No heavy weight today, just some rep training

1x10 Bar
1x5 @95
1x5 @95
1x5 @95
1x5 @95
1x13 @95, this was too failure

Assist work

Dumbbell Shrugs

1x12 @ 30
1x12 @ 30
1x12 @ 30
1x12 @ 30

That's it that's all. Compact workout, under 1 hour

Felt great as usual

Hostyle Conditioning - Steady State

Did the usual, 2km on the old trusty treadmill.
Hung out afterwards and met some cool power lifters from Montreal and Cornwall. Was fun. :)

Hostyle Conditioning - Class - Ladder Style!

Well, well, well, no joke, I actually had to wait almost 1 hour to type this out. My arms and the rest of my body is ruined.

Even the warmup was horrible (good), hehe

Well, I better get to it.

We started with a warmup

Usual stretching and breathing to start, then the inchworms started..
lunges
5 inchworms
lunges
4 inchworms
50 jumping jacks
3 inchworms
arm circles
2 inchworms
15 squats
1 inchworm

That was just the warmup!

Here is the ridiculous workout:

21, 18, 15, 12, 9, 6

That is the amount of reps!

Ball slams
Pushups
Squats

After each set, 4 lengths of a weighted PROWLER!!! haha nuts!

So a round looks like this...

21 Ball Slams
21 push ups
21 Squats

4 lengths with the prowler, then on to 18 of each and so on down to 6!

So I finished this mayhem... and surprise, surprise, we are not done!

750m on the rower to finish! It was like some cruel joke. At the 400m mark, I lost all feeling in my arms. I wasn't even sure I was still rowing..

Oh well... Until the next torture session!

Hostyle Conditioning - Steady State

Another night, another 2km of treadmill.
Tomorrow is another class. :)

Hostyle Conditioning - Class - 300 rep challenge!

All Kettle Bells, All the time!

Tonight we hit up some crazy KettleBells! I haven't done them in a while! It was fun!

So warmup first

Usual stretching and moves
lunges
Squats with a hold in the hole.

10 lengths of the studio with a weighted PROWLER!

Wow, and this was just the warmup!

Now on to the Fun stuff (I'll try my best to remember the order)

2 Hand swings - 10 reps
Upright row with overhead press - 10 reps
Kettle Bell crunches - 10 reps
Kettle Bell Squats - 10 reps
Pushups - 5
Around the body with a switch - 10 reps
Halos - 10 reps
Kettle Bell curl crunches - 10 reps
1 arm swings - 10 reps

4 rounds!! Actually more than 300 reps!
Oh, and no rests, just get it done!

Awesome work Lori and Andrew! We had fun with this one!

Hostyle Conditioning - Steady State

Cardio work yet again. :)

2km, 30 minutes. Same o same o.

Felt really good today. Cold is gone.
Next cardio I might pump up the speed a bit. We shall see.

Hostyle Conditioning - One on One Strength

Weigh in and benching today.

Firstly, I lost 3 lb this week. Down 50 since new years.... Happy with the progress!

Benching was fun today. The cardio component before the workout was tough though... Still some residual affects from the cold me thinks.

Warmup
Including 25 ball slams

Cardio

Used the stupid slam ball for this... no bounce at all :(

5 slams, hold ball for 5 step ups
5 slams, hold ball for 5 step ups
1 minute rest

7 slams, hold ball for 7 step ups
7 slams, hold ball for 7 step ups
1 minute rest

10 slams, hold ball for 10 step ups
10 slams, hold ball for 10 step ups
1 minute rest

On to the Benching

1x10 bar
1x6@95
1x1@135
1x1@155
1x1@175
1x1@185, All me, new PR

Then finished with 1x6@135, failed badly, got 4 in, 1 good one... arms done

Assist was blue band pull downs

1x30
1x30
1x40
1x40
1x40

End of workout
Weekend begins

Hostyle Conditioning - Steady State

Cardio tonight. Felt relatively good considering the crazy workout last night. I did my normal 2 km on the treadmill.
I'm looking forward to the weigh in tomorrow morning it should be pretty good.

Hostyle Conditioning - Class - 4 Rounds! Stairs!

Tonight was the night to hit the class again since my cold, and there was no sympathy from Curd... As you will see....

Warmup started with the usual suspects

Deep breathing, leg lifts, knee twists, cobra's and child poses.
On our feet for lunges, then the dreaded squats with holds on every fifth.
75 Jumping jacks to finish.

On to the fun stuff

20 Push ups
Down stairs
20 Ball slams
Up stairs
25 Squats
Down stairs
25 Ball slams
Up stairs
5 Burpees (my version)
down stairs
30 Ball slams

4 Rounds!

I used the 30lb ball and 20lb ball. Mixed it up as I could. One of the 20 round was done with the slam ball.... 30lb and it does not bounce! Pure evilness...

That was it. I included the stairs, because for me at least, it's a major part of the workout dragging my ass up and down them!

Finisher was more child poses, cobras and shoulder twists with the sand bags as a cushion...

Another great workout!

Hostyle Conditioning - Steady State

Steady state went well again, cold is almost gone. Tomorrow I will hit up my first class in a week. Excited to jump back into it.
Anyhow, 2km treadmill as usual today.

Hostyle Conditioning - Steady State

Holy crap. What a nutty treadmill session. I am still fighting the cold so I did the treadmill instead of the usual workout.... 28 degrees in the gym! Haha

I was sweating turning on the treadmill!

Got through the 2km in 30 minutes. Needless to say I sweated out a bunch of my cold. :)

Hostyle Conditioning - Steady State

Cold or no cold, I pounded put the 30 minutes of treadmill, and I feel damn good about it. 2km done, and the studio was very warm. Needless to say I sweat a ton.

Tomorrow we shall see about the class. Cardio is one thing to do with a cold, a class is a whole other ball of yarn.

Hostyle Conditioning - Cold!

Getting over this stupid cold. No workouts all weekend. Hoping to feel up to the treadmill on Monday. We shall see.
Sucks getting sick, but I will power through it.

Hostyle Conditioning - Weigh in, and a cold

I wondered what my "run down" feeling was, well, it turns out I have a cold...

Bummer!

No one on one today.

I did my weigh in after my first week of MAN diet, and I lost 7 lbs!

Very happy with the results.

Off to get better, hoping to be back into the mix on Monday.

Hostyle Conditioning - Class - 10 Rounds...Why?

Well. I am toast.

I almost finished my blog right there, but I will push through it!

Warmup, usual suspects. All the stretching, lunges, squats (with killer holds)

8 lengths of the PROWLER, weighted on 1 side of course.

Workout (or hell) was as follows

25 Jumping Jacks
up and down the stairs with Kettle Bell
8 Burpees (my version)

10 Rounds! LOL

So crazy....

As if that wasn't enough...

Finisher was 350m row
Then another 350m row
And yet again 500m row

haha

I'm done, talk to you later, if I wake up tomorrow... I might sleep for good!

Hostyle Conditioning - Steady State

Yawn. Another day on the treadmill. Felt a little more challenging today, as I was still feeling last nights workout. I still say it was crazy.
30 minutes as 2km again today. :)

Hostyle Conditioning - Class - 3 Rounds only?!?

Well my first class back since my stomach flu, and wow... I got murdered!

First off, thanks too Lianne and Andrew for sticking around to do a 2nd class with me!

We did a 3 round killer!

Standard warmup....

We then attacked the workout, well attacked might be an over statement for me... I kind of just tried to get through it!

500m rower
100 Ball slams (mixture of 20 and 30lb ball)
30 Step ups (50 for the others) *Curd had a heart!
30 Face pulls with the blue band

3 rounds!

For some reason it doesn't look like a lot, but it killed me!

Yes I used the word "killer" a bunch of times... don't hate me... haha

Hostyle Conditioning - Steady State

Pounded out the full 30 minutes today. First full treadmill since the stomach virus.
Felt good. :)

First full class tomorrow. Should be interesting.

Hostyle conditioning - MAN diet

Well the man diet has begun. Looking to spur on more results. Shakes, protein, and cauliflower make up most meals.

Let's see how it goes! :)

Hostyle Conditioning - Steady State

Pounded out a nice outdoor walk with the family today. The weather is really coming around nicely.
1.33 km in about 18 minutes.
Was nice.

Hostyle Conditioning - One on One Strength

Back at it today.

Lost 3lb this week, nice number :)

I am still recovering from the stomach flu, so it was a short and sweet workout today

Did a great warmup and moved on to the workout

Sumo dead lifts

1 x 2 @ 135
5 sets

Then did the same with 155 for 5 rounds

That was it for the lifting

Then moved back upstairs and completed the farmer's walk with 2 55lb kettle bells

4 lengths of the studio, 3 rounds

The last round I fought for 6 laps! My arms and fingers were dead!

Great to be back at it!

Hostyle Conditioning - Steady State

Back to cardio today. Feeling better. Still not 100%. I did 20 minutes, was sweating enough. Curd also felt it was plenty.

More cardio tomorrow.

Hostyle Conditioning - sick!!

No entries for a couple of days. Stupid stomach flu hit me hard.
Next workout is my steady state cardio tomorrow.

Hostyle Conditioning - one on one, and MORE!

Well, today was pretty crazy... 2 classes!

Before I talk about the workouts, I weighed in as well today, down 4.2lb's. Nice to lose again! MAN diet starts Monday as planned, so things should still keep falling off me!

To the workouts

First was my one on one with Curd. Benching!

Did a good routine, I don't feel like typing it all out.
I hit a good clean 175 press, a new PR for me.
Tried 185, almost... Soon I will get it.

The 12 noon class was deadlifting

I concentrated on Sumo deadlifts

Did 5 sets of 5 with 135 lb on the bar.

I then did clean and presses with 95lb

4 sets of 2 then 1 set of 4

That was it, I was pretty much toast.

Great pair of workouts!

Hostyle conditioning - steady state

Yesterday I pounded out a 30 minute 2km walk. Surprising eh???
Haha. About to start my strength training. Updates obviously to come.

Hostyle Conditioning - Class - 300

Wow... Well I went in to tonight's class barely able to walk from the squat holds on Tuesday night and I think I may be in big trouble tomorrow on.... LOL

We did the 300... Basically, 300 reps of hell.

Warmup was standard.. Some squat holds in the mix, Curd obviously has it our for me...

On to the fun stuff

Quite simple really.

20 TRX Rows
20 Squats
20 Pushups

5 rounds!

No breaks, just get it done.

I worked out with Marc, and he kept me going hard throughout.

There really isn't much to say about this workout other than I am wrecked. I know I say that often, but this time it's for real!

Cardio tomorrow, strength on Saturday, oh and weigh in of course.

This is the last week on my diet, MAN diet begins on Monday!

Hostyle Conditioning - Steady State

Yesterday was steady state, forgot to enter it...
2km, 30 minutes... Never really changes

Well, time to get ready for the class tonight.. Lord only knows whats in store for us tonight... I'm already sore hehe!

Hostyle Conditioning - Class - Time flows, pain hurts

Tuesday Classes are getting big. It is awesome to see new faces pretty much every week. Today we had 14 in the class. Great motivation!

So we did a simple workout today, but it was intense for me. I guess to more I do these, the more I do! If that makes any sense.

So it began,

Warmup

Standard moves, lots of warm up on Tuesday's it seems.
Crocodile breathing, leg lifts, knee raise with a twist, knee raises tightening the shoulders, child's poses, cobras, squats with holds at the bottom, and bird dogs. There were more, but I forgot, you get the idea.

On to the PROWLER! 10 laps, yes 10, only the warm up. Fun, fun.

So here is the workout, like I said, really simple.

3 moves only!

The first,

Push ups

30 seconds on, 30 off
45 seconds on, 30 off
60 seconds on, 30 off
90 seconds on, 30 off

These sucked. He would call out halfway, bottom, up down, etc. You would have to hold at the spot he says... These killed everyone. More were from my knees... Arms were giving out.

Next, Sumo Deadlifts with a Kettle Bell

I used a 62 lb Kettle Bell for these.

Just deadlift them up continuously for time...

30 on, 30 off
45 on, 30 off
60 on, 30 off
90 on, 30 off

The 90 was comical for me... was dying

Not on to the last, and not least...

Inchworms!

30 on, 30 off
45 on, 30 off
60 on! Thankfully there was no 90! I wouldn't be here if there was...

That was it, lots of work, great workout, one of the best yet!

Thank God Cardio only tomorrow!

Hostyle Conditioning - Steady State

Another Monday, another 30 minutes on the treadmill. 2km's as usual.

Hostyle Conditioning - steady state

Fastest post ever. Quick 20 minutes on the stationary bike. Nothing more than getting the heart pumping a little.

Tomorrow back to real steady state.

Hostyle Conditioning - Class - With the Powerlifting crew!

Curd was still in Sudbury with his family for his Son's hockey tournament, so I was left to fend for myself and find a crew to train with... Well I decided to join up with the power-lifting group @ noon.

Great group! Just had to get that out of the way.

First was the weigh in, I stayed the same as last week... I am surprisingly ok with this. I know I did everything properly last week. For this week I am going to continue the same diet and see how it goes. I lost 5 and change last week, so I validated my last loss. I am looking for a good loss this week. If I don't drop some pounds this week, I will be switching to the full blown man diet starting next week.

So on to the Strength group workout led by Russell

Standard Warmup, with a few old moves

Scorpions, leg lifts, child's pose, cobras, bird dogs.
Pushups
and a few others
Then we did a couple doubles to get the heart and blood pumping

We then headed down to the dungeon

I did my own routine to start

10 reps with 2 chains to warm up

5 sets of 8 reps with 4 chains on the bar with 20 30lb ball slams in between each set.

Felt good, lots of work

Once I completed these, I did front shoulders raises with 10lb (yes only 10, was lots for the reps I did) dumbbells in each hand. 5 sets of 25! Killer.

We then moved upstairs for the finishers

3 sets of 50! band face pulls, I used the blue band... Dumb move. Shoulders and traps were burning!!!

Finisher was over the head triceps extensions with the band, 3 sets of 25.

Awesome workout, great crew! Russell rocked it!

Might hit up the bike today for about 20 minutes of light cardio to get the blood flowing.

Hostyle Conditioning - Steady State

Yet again I'm a day late putting in this update. Friday seems to be the day I always forget to update! haha

I did 2km in 30 minutes.. Rare eh? Yes it's standard. We got dumped with 20 cm's of snow, so I was proud of going in and doing the cardio after the long ass drive in from work!

Hostyle Conditioning - Class - 10, 9, 8... you get the idea

So Curd is off to Sudbury for his son's hockey tournament, so Nick took over the class tonight. This was not such a good thing for us, or was it?

Wow we got rocked tonight... So I guess this is a good thing.. haha

Here is what Nick the Sadist made us do.

Stretching (so he called it, seemed like a mini workout)

Scorpions, Figure 8's, Cobra's, Child's poses, Superman's, Squats, Lunges and Jumping Jax.

Then we moved on to the warmup lol

Thankfully it was only 4 laps of a dry PROWLER

Now the workout, this killed me. This is the hardest my Cardio has worked since I have returned.

Squats
Lunges
Pushups
Burpees (I did sprawls)

Seems easy enough?
Well here is the kicker...
10,9,8,7,6,5,4,3,2,1 reps OF EACH! haha

Killed me.... 20 minutes of work, constant work, no breaks

I was able to finish it all and then did 1 rep of each extra.... Dead

Finished with more stretching.

GREAT! workout!

Hostyle Conditioning - Steady State

Nice and easy. I felt a little tired today, but sure enough, as soon as I started on the treadmill, I felt great. I pounded out 2km in 30 minutes as usual.

I am halfway through the week already. On Saturday I will be working out with Russell and the powerlifting group. Curd is out of town, so it will be up to me to crush a great strength workout. I will for sure!

Until tomorrow's conditioning class, I bid you a farewell... Lame line... I'm gone!

Hostyle Conditioning - Class - Kettle Bell's Revenge

Been a while for the Kettle Bells return, but it was welcomed, and dreaded at the same time.

Lots of new faces tonight, which is always great to see.

Started with a nice warmup focusing on lots of Stretching moves, inchworms and squats.

The workout:

For some reason I found this workout challenging. It might not look like much on the blog, but I gave it lots of effort. No corners cut, no slowdowns. I wanted to push myself extra.

Started by learning Swings

Did some swings to practice with the group.

30 seconds of swings
Small break
60 seconds of Swings
Break

Then the class was taught around the bodies

Did some of those to practice

Then did 30 seconds of them
Then our first complex

30 seconds of swings
30 around the body
30 swings

Then learned Romanian hand twirls

practiced

30 seconds of them

Then our final complex

30 seconds swings
30 ATB
30 swings
30 Romanian twists

Finished with the dreaded PROWLER races, 10 laps.

Another great workout. The Kettle Bells are so deceiving....

Hostyle Conditioning - Steady State

Quick one today. 2 km's in 30 minutes.

That is all.

Hostyle Conditioning - Steady State

Even though it was a day off, Brad and I decided to go out for a walk.

It was nice and sunny, but still a bit of a nip in the air.

1.44 km's in 19:17 minutes.

Hostyle Conditioning - one on one, Arms, arms and more arms

Saturday morning means 2 things, weigh in and strength moves.

Well, first the weigh in. The steady state treadmill work paid off, I lost 5.2lb's this week. Happy with the results!

Now on to the workout,

Warmup, standard one

Strength training

Bench
10 reps with 2 chains to warm up

8 reps with 4 chains

Then I did 4 rounds of 4 chains and some extra weight, 6 reps each round

I finished this portion with only 2 chains as many reps to failure.

I managed 16... the last 3-4 were comical, as my arms went to Jelly.. They were so numb I couldn't tell that I was pushing the bar at all.

We then moved upstairs for the next bit

TRX rows for the upper back

8 reps

5 rounds

The last 2 rounds were tough, as my arms were still burning. I tried to use my back more and it seemed to help

Finished with 3 rounds of Kettle Bell curls

During each round Curd would say middle, 3/4's etc... That is where I would have to stop the curl and hold the Bell. These were extra challenging.

Done.

Arms are going to ache tomorrow I think. Day off tomorrow, then back to steady state on Monday. Cheat night tonight! Pizza time! I have earned it!

Hostyle Conditioning - Steady State

This was actually yesterday, I forgot to enter it.
Nothing too exciting, treadmill for 30 minutes, 2.01 km's

Easy peasy, good sweat

Hostyle Conditioning - Class - Yet another timed killer

Well the 30, 45, 60 second timed moves was in effect yet again...

6 moves, 14 in the class, it was awesome!

I literally feel like I've just run a marathon.

Warmup

Lots of usual moves... the dreaded 10 lap PROWLER races was included again. Boys against the girls! They won of course...

Workout

30 seconds on, 30 off

Squats
Scissor Crunches
Inchworms
Lunges
Jumping Jacks
Planks

1 minute rest

45 seconds on, 30 seconds off

Squats
Scissor Crunches
Inchworms
Lunges
Jumping Jacks
Planks

1 minute rest

60 seconds, 30 off

Squats
Scissor Crunches
Inchworms
Lunges
Jumping Jacks
Planks

I was toast...

20 burpees to finish....and I was finished

Hostyle Conditioning - Steady State

Simple post today...

Treadmill at the facility

30 minutes of course

Sweat like a champ

2.01 Kilometers!

Tomorrow, general conditioning

Hostyle Conditioning - Class - Stations!

Another Tuesday, another beating.

We re-visited stations tonight, it's been a while, but you remember... you always remember...

Let's get to it.

We started with a great warmup, standard stuff, oh, and 10 laps of the PROWLER!!! I couldn't believe this was the warmup! haha

The workout consisted of only 3 rounds, but they were tough.

Looked like this

Round 1

30 seconds on, 30 seconds off
Mind you the 30 seconds off was wasted getting setup at the next station! LOL

Prowler
Scissor crunches
Farmer's walk (2 heavy Kbells)
TRX Horizontal Rows
Squats

Round 2

45 seconds on 30 off

Prowler
Scissor crunches
Farmer's walk (2 heavy Kbells)
TRX Horizontal Rows
Squats

Round 3

60 seconds on 30 off!! This was crazy!

Prowler
Scissor crunches
Farmer's walk (2 heavy Kbells)
TRX Horizontal Rows
Squats

That was it. We finished with a bunch of stretching complexes....

Very sweaty, very worked out!

Yet another great workout!

Steady state Cardio tomorrow

Hostyle Conditioning - Steady State

The steady state has begun.. These blogs will be short and sweet.
My plan is to do 3 of these a week on my off training days.

It will consist of treadmill work at the facility.

It will always be 30 minutes of steady walking.

Today I did 1.77 km's in the 30 minutes.

Hostyle Conditioning - one on one, Triceps....

Saturday morning was freezing outside, but I was pretty warm pretty fast in the basement of the training facility. AKA, the dungeon

Saturday now means more strength training with a bit of cario afterwards.

Warmup
Pretty much the standard warmup

On to the bench

10 reps, one chain a side to warm up

Then on to the fun stuff

6 reps - 2 chains a side
15 30 lb ball slams

rest

6 reps - 2 chains, added bands
15 slams

rest

6 reps
15 slams

rest

6 reps (7 actually)
15 slams

rest

6 reps
15 slams

On to the triceps

Behind the head tricep raises with a dumbbell
8 a side
30 band pull downs
Rest
Raises 10 a side
30 band pull downs
rest
Raises 10 a side
30 band pull downs
rest
Raises 10 a side
100 band pull downs!!! Challenged myself on this one... was burning out my triceps, but did it!
rest

On to the cardio component

Dreaded Prowler!

Loaded with 4 kettle bells

2 lengths, remove 1 KBell
2 lengths, remove 1 KBell
2 lengths, remove 1 KBell
2 lengths, remove 1 KBell
2 lengths, dry run!

Done...

I lost 1 lb this week. Still happy with this, a loss is a loss.

Going to ramp up the steady state this week by adding 30 minutes on the treadmill @ the Hostyle Conditioning facility on my off days! BIG loss coming this week!

Hostyle Conditioning - Class - Ummm, yeah, ouch?!?

Well, Thursday group workout has come and gone, and let me tell you, I am very anxious for the weigh in on Saturday... WHAT a WORKOUT!

Right to it we go...

I am going to type out the warmup this time, just to give an idea what we do.

Warmup

Deep Breathing on the back
Single Leg lifts
Bent Knee twists from the back
Child's poses into cobras
Bird dogs
15 squats
40 Jumping Jax

Now for the workout...

Sandbag Shouldering - 40 lb bag - 10 a side
TRX Oblique bends - 5 a side
30 Bench Jumps (kinda like hops for me)
40 Scissor crunches
250m on the rower

Sandbag Shouldering - 20 lb bag - 10 a side
TRX Oblique bends - 5 a side
30 Bench Jumps
40 Scissor crunches
500m on the rower

Sandbag Shouldering - 20 lb bag - 10 a side
TRX Oblique bends - 5 a side
30 Bench Jumps
40 Scissor crunches
500m on the rower

Sandbag Shouldering - 20 lb bag - 10 a side
TRX Oblique bends - 5 a side
30 Bench Jumps
40 Scissor crunches
250m on the rower

That was it... needless to say, WIPED

'nuff said!

Hostyle Conditioning - Class - 5 Rounds of Terror!

Tuesday night, time to Crush it!

Hostyle Conditioning didn't disappoint.... as usual

I'm going to keep things brief, mainly because I am so wiped...

Warmup to start... Darryl did this, I was actually feeling like I did a workout after this LOL

Workout

8 Mountain Climbers
TRX Oblique bends (this was new, kinda tough for me)
4 Lengths with the PROWLER
4 Inchworms

5 Rounds!!

I can't explain to you all how I felt after this... but I was dripping all over the place... Unreal how this affected me.. Surprised me a bit...

After this we finished with 30 squats...

I was toast, again... Well 'til Thursday.

Hostyle Conditioning - one on one, Back to a little Benching

Saturday morning has arrived and I have been beat up by another Hostyle Workout!
I loved it!

I'm so crazy.

Well the weigh in went well again, down another 4.6 lb's!

On to the reason we get up so early on the weekend, well not that early, but you get the point...

Here is what I did

Warmup, was a standard one.

Did some bench press work today, it was fun!

Did a bunch of sets with very little weight, chains were also added to the bar.

Reps were 6 per set.

Did this for a while, then it was on to the cardio.

PROWLER!

30 seconds of prowler, then 30 seconds of holding a 40lb sandbag in the cradle position. 4 rounds of this no breaks, then a 60 second break.

Did a bunch of rounds of this, maybe 3 or 4, was killer

That was all she wrote! Another great morning at Hostyle!

Hostyle Conditioning - Class - Teamwork!

Tonight we paired up for some team work!
It was great. I was teamed up with Mike and he rocked it!
He pushed me really well.

Warmup, lots of fun here, squats, jax, lunges, etc...

So then we moved on to the workout. The way it worked was that there was one move that was counted, and the other one continues until the counted one is complete.

Round 1

10 lunges
Push ups

3 cycles

Round 2

8 Squats
20lb sandbag Clean and press

4 cycles

Round 3

4 Inchworms
Jumping Jax

4 cycles

Round 4

20 blue band rows
Planks

4 Cycles

As if that wasn't enough....

Prowler races... Lucky me got to do 12 laps... Out team was short 1 person, so I was the extra lap guy... Died!!!

Great workout! Had a great chat with Lianne... Fun night!

Hostyle Conditioning - Class - TRX Style!

Another Tuesday, Another class!
This one certainly tested my grip strength....

I learned some brand new moves, it was great!

Here is the workout

Warmup, regular style!

Some of this might be wrong, it was quite the mix of stuff, and I think I'm a little delirious...

TRX 1 arm rows, suitcase hold with Kettle bell
Left, then right 2 rounds, about a minute or 2 per side

Then we did same as the above with the kettle bell in the rack position
Same amount

Then we did rack with a body twist at the top... killer move!

Then we did trx lunges, arms in the air thingy lol

Couple rounds...

We then did some low squats with the trx... couple more rounds.. Arms were pretty much useless after these.

We finished with 10 lengths of the PROWLER loaded with a Kettle Bell on one side, just to make it crazy...

Met Marc tonight, was a pleasure working out with him.

Hostyle Conditioning - One on One, 3 not so fun rounds!

Well, another week down, 5lb down as well.. Happy with the weight loss this week, my cheat night tonight will be that much sweeter! Bring on the goodies!

I was really sore for today, but powered through the workout

It was comprised of 3 sections, here it was,

Warmup of course as usual

Round 1

10 squats
20 Ball slams (with a dead bouncing 30lb medicine ball!!)
10 squats
20 ball slams

60 seconds rest

10 squats
20 Ball slams (with a dead bouncing 30lb medicine ball!!)
10 squats
20 ball slams

60 seconds rest

10 squats
20 Ball slams (with a dead bouncing 30lb medicine ball!!)
10 squats
20 ball slams

90 seconds rest

On to round 2

Hmm, what to call these, Kettle bell extension swings from lower right up to above my left shoulder... Ok, we'll call them kettle bell extension swings LOL

K Bell extension swings right to left for 5
K Bell extension swings left to right for 5
K Bell extension swings right to left for 5
K Bell extension swings left to right for 5
Hot potato with the K bell for 10

60 seconds rest

K Bell extension swings right to left for 5
K Bell extension swings left to right for 5
K Bell extension swings right to left for 5
K Bell extension swings left to right for 5
Hot potato with the K bell for 20

60 seconds rest

K Bell extension swings right to left for 5
K Bell extension swings left to right for 5
K Bell extension swings right to left for 5
K Bell extension swings left to right for 5
Hot potato with the K bell for 25

2 Minute rest

Round 3

(yes I'm in trouble at this point) Mental warfare!

2 lengths of the Prowler
20 Pelvic raises

No breaks on these

2 lengths of the Prowler
20 Pelvic raises

and yet another ....

2 lengths of the Prowler
20 Pelvic raises

That was it! Finished, Kaput, dead.....

Next couple of days will be interesting

Hostyle Conditioning - Class - Dirty 30, 30!

Well it's Thursday and that means one thing, getting beat up by Curd at Hostyle Conditioning...

I'm going to keep this brief as I can barely type right now... no joke, my arms are not functioning! LOL

Here was the workout

Warmup (which felt like a workout to me)
Lots of stretching and warmup moves, but we also did squats, push ups and jumping jacks. Little did we know we would be doing many more!

The workout looked like this:

Round 1
30 seconds on, 30 seconds off
Squats
Pushups
Jumping Jax
90 second rest

Round 2
30 on, 30 off
Inchworms
Lunges
Front clapping Jax
90 seconds rest

Round 3
ALL 3 without rest, 30 seconds each
Squats
Pushups
Jumping Jax
90 Seconds rest

Round 4
ALL 3 without rest, 30 seconds each
Inchworms
Lunges
Front clapping Jax
90 Seconds rest

Round 5
All 6 without rest!!!! 30 seconds each
Squats
Pushups
Jumping Jax
Inchworms
Lunges
Front clapping Jax
90 Seconds rest

Round 6 (dead by now)
Reverse of all, 30 seconds each!!
Front Jax
Lunges
Inchworms
Jumping Jax
Pushups
Squats

So we are done right? haha nope.
We were 14 people so we did 7 each team PROWLER races for 10 rounds!

I was dead.... But all worth it!

Saturday is next for my one on one, and weigh in! I am going to kick the weigh in's ass!

Hostyle Conditioning - Class - 10 Rounds of fun

Well, as promised in my last update, I went to a class today... Tuesdays and Thursdays will be my classes. I enjoyed getting back into the group environment.

This workout had a great warm-up, some new moves mean't to loosen us up for what was to come.

Then we did the workout.

It consisted of 10 rounds, yes I said 10 rounds of work. No official breaks.

15 K bell swings
2 runs of the prowler
10 TRX Rows

That's it, easy right? Well it wasn't easy for me. I was killed after this one. On a scale of 1 to 10, I was sitting around 16ish....

We finished with a great stretching routine. This was supposed to be the cooldown, it was difficult because I was toast! LOL

Well, until Thursday...

Hostyle Conditioning - One on One - Forearms

Well, another early to rise, early to workout with Hostyle Conditioning.
I was able to shed 3 lb this week, but I should have lost more, next week will be much better. I am going to tighten up the diet and I also will be doing 2 classes on top of the one on one, so expect more blogs :)

Todays workout killed my arms. Forearms to be exact...

Here is what I did.

10 K bells swing
2 laps of farmers walks with 2 K bells
Do this for 2 rounds
1 minute rest
3 rounds of the above

Then did laps while shouldering 20lb and 40lb sand bags
Lots of laps, alternating shoulders.

Finished with the exercise ball back extensions

By the last round of K bell farmers walk, my forearms were screaming for me to stop!

I'm excited to get back into the classes.... I'll report on Tuesday how it goes!

Hostyle Conditioning - One on One, Mini Javorek

Cold this morning, what better way to warm up than visiting Curd @ Hostyle Conditioning!

We did a barbell complex with some stairs to kill me.. (stairs always seem to be the killing factor for me)

Here was the workout

5 Shrugs
5 Clean and Presses
Up and down the stairs (with a sandbag on the shoulder)
5 Bent over rows
I did all of the moves with the Olympic bar

10 Rounds, no official break, just get them done

Once complete, 2 minute rest right into ball crunches 10 x 10 reps

Once the 100 crunches were done, I was done....

Another great way to start the day.

It also looks like I am going to be getting into another weight loss challenge... More on that later.

:)

Hostyle Conditioning - one on one, Welcome to 2012

Christmas is over, New year's has come and gone, and I'm working at a great new job... The only thing left to get in order is myself.

Healthy eating and the Hostyle way are back in full effect! I will be blogging often to show what I am doing on a weekly basis.

I will be doing a one on one with Curd on Saturdays, doing steady state cardio and some strength workouts during the week... I will document all of it.

Today was a welcome back workout...

Warmup

Step ups X2
Clean and press the sandbag X2

60 seconds of each
4 rounds

Finished with 10 down and ups

Quick and painless (well not quite painless)

Glad to be back, and I feel very positive that I will be back to where I was in no time!