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.

Hostyle Conditioning - one on one, back in the Saddle Part Deux!

Well Vegas was a hoot... So were the buffets! haha

Well I gained a nice tidy 10 lb's on my trip to Vegas, not surprised at all, well maybe at the fact I only gained 10....

I had fun, but now playtime is over. My goal is to squash the 10 lb's in the next 2 weeks and you know I will!

I have been power walking in the mornings and today was my first real workout in about 2 weeks, it was a challenging welcome back.

Here is what I did:

2 mins of box steps

30 Clean and Press (75lb Barbell)

4 mins of box steps

20 Clean and Press

8 mins of box steps

10 Clean and Press

This is it... 24 mins of solid work. The 8 minutes on the box was crazy! I was going and going, and still had 6 mins to go! Was demoralizing to be reminded of the time on that one! I felt like I had run a marathon after this routine, VERY happy to be back!

Next time you here from me I will be down some weight, I guarantee it!

Hostyle Conditioning - imPRESSive workout... Fitting name.

Well I was in store for a real tough one tonight! I was super hot and tired throughout this one, I guess since the 2 weeks off have made me a wimp LOL!

I was still sore from my last workout on Monday, and my powerwalk yesterday.

Here is what I did

Barbell Push Press (95lb)

Burpees

Fire Hose Press (firehose filled with sand)

Squats (low, right to the ground or doesn't count!)

Sand Bag press (40lb)

Lunges

KBell press (16kg)

Jumping Jax

Round 1 - 5 reps of each and 25 Jax

Round 2 - 7 reps of each and 25 Jax

Round 3 - 10 reps of each and 25 Jax

Round 4 - 7 reps of each and 25 Jax

I was supposed to do a round 5 of 5 reps each, but alas... I hit the 30 minute mark and was finished!

My body was soaked.... I have never sweated like that before in my life!

All in all, a great workout.

Well time to go, bed early tonight, as I will be doing the 2.5km powerwalk tomorrow morning at 5am! I am going to start doing the walk all week starting once I come back from VEGAS! haha

Hostyle Conditioning Class - Back in the Saddle!

Well I was gone for a while! No I didn't fall off the wagon.... I actually got Strep throat! Put me out of action for 2 weeks! Was terrible! Glad to be back!

So for my return I did a Hostyle conditioning class! No sense in starting off easy...

Here is what I did

Turkish get-ups - Right hand - 14

T Bar swings - 30

Squat Thrusters - 14

T Bar swings - 30

Squat Thrusters - 14

T Bar Swings - 30

Turkish Get-ups - Left had - 14

I then shouldered an 80 lb sandbag and did a lap with it on each shoulder

Then is was 2 laps with bag on shoulder and kettlebell in other hand.... Finished

Was a great welcome back workout!

I am going to get up at 5am tomorrow morning to start doing power walks! Should be fun!

Been a while for an update...

I have started going to the trailer every weekend for the summer and have negliected to post in a while.

Just wanted to give an update as to what I have been doing.

I have been walking a lot lately. I average about 1.5 - 2.5km a day. Various paces, depending what kids are with me at the time.

I biked 5km at the trailer this past weekend. It was nice to get out on the bike!

Yesterday I decided to do some strength training after I did my walk, I did the back/shoulder routine.

3 sets of 20 1 arm bent over rows
3 sets of 50 shrugs
3 sets of 20 Romanian Deadlifts to the knees

I used my standard 25lb DB's at home.

Been feeling good about the walks..

Hostyle Conditioning - one on one, Hardest workout yet!

Well today I did my one on one workout in the Hostyle environment. I was looking forward to todays fun filled adventure, that was until I started it.... This by far was the hardest workout for me yet. Oh and before I forget, I retained a crap load of water this week, and the scales were not friendly...up 4!! LOL, ah well, I was due for a knock back down to earth... Will rebound next week!

Here is what I did today!

4 exercises:

Deadlift (135lb)

Pushups (with the blue/red/mini bands around me)

Squats (Berzerker with the 40lb sandbag)

Ball slams (25lb medicine ball)

How many of each you may ask?? LOL

21 reps, 18 reps, 15 reps, 12 reps, 9 reps, 6 reps, and finally 3 reps of each!

No breaks, just get it done.

I was done at 30:40 seconds

The band pushups KILLED me! I can't explain in words what my arms felt like... Extreme pain to say the least! Well I got it done, and was happy with my time!

Hostyle Conditioning Class - Some new stuff some old stuff, all terrible :)

This was a crazy class on this rainy Saturday morning.. The only good thing about it raining was that we would not be using the Prowler!

It turned out that I wish we had.....

Here is what we did.

Load an olympic bar with a suitable weight for multitasking! LOL

I loaded the bar with 30lb, for a total of 75lb.. I had the most weight! Probably not that good of an idea in hindsight...

Clean and Press

Squats

Bent over rows

Shrugs

Burpees

So how this works, you do the assigned reps with the Olympic bar for the first 4 movements, then put the bar down and do the same amount of Burpees. 1 minute rest after each round

8 reps

10 Reps

12 Reps

I was totally messed up after this.

Then it was on to more Olympic bar fun, with the same weight loaded on to it.

60 seconds of Clean, step up on high box, then press and step back down and lower.

1 minute rest

90 Seconds of Clean, up on box again, press and come down, drop bar and do a pushup...repeat

2 minute rest

Now the killer...

2 minutes of... clean, up on box, press, down, 2 pushups and 1 burpee, repeat....

Another small 2 minute rest, more being written on the board???? You kidding us Curd??!

10 burpees

15 pushups

60 Ball slams (25lb) medicine ball

...and then you can leave....

Well I finished it, and I was wrecked!!!

I will enjoy my Sunday off after this horror show!!!

Nice work Craig and Chris! We rocked it!

Bench Work - Back - Shoulders

At home for this condensed workout.

I focused on back and some shoulder. This is my last of 3 weeks working on this area.

I used my pair of 25lb weights... lower than normal, but still a good workout.

1 arm bent over rows

3 sets of 20 reps each side

3 sets of 50 shrugs

3 sets of 20 Romanian dead-lifts

Done...