Hostyle Conditioning - one on one, 9 in 30 minutes!

Today we continued the Kettle bell theme and did 3 basic moves.

I was able to complete 9 rounds in just over 31 minutes.

It was murder. My arms felt like jelly as usual. There were no breaks.

Here is what I did:

10 1-arm overhead cleans/snatches with the 16kg kettle bell, each side of course

8 horizontal rows

5 squats (just body weight, but I had to go deep on each or they didn't count

9 rounds, done

I was able to burn lots of calories doing this routine. I was burning up! LOL

I also weighed in this week @ 321, dropped clost to 6 lb's this week. I was able to eat perfectly and I worked hard on my workouts. Feels good to be back on the downswing! next week 319! At least :)

Powerwalk

I am getting closer to my 10 minute time per km goal!

I did my powerwalk today, it was quite warm, 25 degrees little humid.

I did 3.37 km in 36.33. Pace was 10.52 minutes per km.

Quite happy with this!

330 calories burned! Excellent!

Hostyle Conditioning - Class - Short and Sweet?!? Not sure about part of that! :)

Into the Hostyle Conditioning class we go... Tonight's class was shorter than normal, but quite intense.

I am recovering from strep as you know, and the others had a rough Saturday workout, so Curd decided to go easy on us, so he said! It was crazy!

It went down like this:

10 Rounds!

All the swings were with the 16kg Kettle Bell of course (kettle bell month)

15 swings 5 Burpees

15 swings 6 Burpees

15 swings 7 Burpees

15 swings 6 Burpees

15 swings 5 Burpees

15 swings 6 Burpees

15 swings 7 Burpees

15 swings 6 Burpees

15 swings 5 Burpees

15 swings 6 Burpees

100 Ball Slams with the 25lb Medicine Ball to finish

Get it done for time and go home! No breaks!

I was done in 16 minutes, time wise and body wise!

Powerwalk - New Shoes!

I went and visited Judy over at the running room and was fitted for some good walking shoes. What a difference, my old ones were really bad now that I have used some good quality shoes that suit my size and walking stride.

I did my 2.1 k this morning in 23 minutes.... My new record pace. I am getting closer to the 10 minute kilometer...

I will be posting again tonight after the Hostyle Conditioning class...

Cardio - powerwalk and strep is back!

Stupid strep throat, 3 times in 5 months! Makes for a difficult training period!

I have decided to do some mild things while I am on the antibiotics this time. I cant sit for 10 days, I go crazy!

I did a quick 2.30 powerwalk with Rachel today, took me 26.19. Not bad pace with Rachel in tow.

Tomorrow will be a good test, 2k in the morning and crossfit class in evening.... we shall see how I hold up!

Powerwalk

Simple day today. Pounded out a 3.19km walk.

36 minutes

303 calories burned!

Quite warm today, went well...

Hostyle Conditioning - one on one, More Kettle Bell Hell!

Today we did our one on one. It was a difficult one that I actually was in extreme pain doing... Arms were screaming!

I am starting to not like "kettle bell month"!

Here is what I did.

Kettle Bell work

Figure 8 with Kettle Bell - 30 seconds

Pass around my body with K Bell - 30 seconds

Step ups, holding K Bell to my chest - 60 seconds

60 seconds rest in between each round - 5 rounds total!

Then, the hard part... and all I used was an empty olympic bar... 45lb... seemed like 455 pounds though! haha

12 clean and presses

12 bent over rows

12 curls

8 rounds, that was it, I was toast.... 60 second break after each 2 rounds....

Doesn't seem like much compared to some of the crazy workouts I have done, but I can't explain in words what my arms felt like.... jello, mixed with misery...

:)

Cardio - pulled out the bike

Figured I would pull out the stationary bike and kick some butt. I haven't pushed myself on it in a while.

I went for 30 minutes. I hit 11.36km's and used 4 different levels of resistance. This is one of my furthest distances and the highest resistance I have hit!

Felt good. :)

Hostyle Conditioning - Class - Kettle Bell FURY

Today Curd and I did a workout together. It was entitled Kettle Bell FURY!

This was a murderous workout. Here is what we did...

We both used a 16kg KBell by the way.

1 arm swings 10 a side

shoulder presses 10 a side

floor cleans 10 a side

alternating 1 arm swings 10

bent over rows 10 a side

5 rounds

No breaks

I was finished in 22:20, and I was toast! I burned 311 Calories in just 22 mins!

That is intense!

I thank Curd for keeping me moving in the last round! :)

Bench training.

Been a while since my last bench. I haven't done it since June 26th.

I am in week 4 of my plan. Here is what I did...

10 reps bar
10 reps 95
3 reps 135
1 rep 155 - felt heavy
1 rep 155 - dirty trouble pressing
1 rep 155 - crushed it, Acceleration through the press. I adjusted my arch and it worked amazingly.
1 rep 155 - easy.

Eric made me stop at this point.

Then I did back and triceps

Dumbbell bent over rows
3 sets of 10 @ 40lb a side

Floor dumbbell presses.
3 sets of 15 @ 20lb

Overall happy with this. Felt good to be doing weights again. :)

Cardio - powerwalk double up

I decided to augment my walking distance to see how I would feel. I went from my normal 2km to 4 km. I kept a steady pace throughout. The last km I felt, but it went fine. I think my max would be 4.5 to 5 km at this point. Not bad. :)

I did the 4 km in 47 minutes.

Hostyle Conditioning - one on one, 10 Rounds of FUN

I was really feeling spent even before I started my workout today, since I had done 3 days of heavy workouts. Curd gave me a little crap for this, and I proceeded to do the workout! :)

Here is what I did today.

10 Squats

5 Push ups

10 KBell swings

3 Burpees (First time doing real burpees)!

10 rounds

I completed this in 25:23 with no breaks

The last round I upped the weight on the KBell and added a 40 lb sandbag for my squats!

Was a great workout!

Outdoor fun at home

With brad having strep yet again, I was forced to stay home and miss my weekly one on one. I decided to do another one I have done in the past.

4 exercises, seems simple!

Squats
Dumbbell push press
Romanian dead lifts
Push ups

No breaks!

Reps = 21,18,15,12,9,6,3

Took 24:30 and I was wiped. I did it outside to challenge myself even more since it was about 30 degrees with humidity.