Hostyle Conditioning - Class - A nice mix of different things Upstairs!

Today we trained upstairs and it was a good one. I was happy to get back into the swing of things with the knee feeling a little better. Curd thinks I bruised the bone.

So we did lots of variety today, and I was really sluggish at first, but then gradually settled into a groove.

Here is what we did:

First section was 4 stations

Each station was from 30 seconds to 1 minute

Horizontal rows with TRX bands

Leaning forward pushups using the TRX

Kettle Bell Halo's

Prowler 1 lap

1 minute rest

Horizontal rows with TRX bands

Leaning forward pushups using the TRX

Kettle Bell Halo's

Prowler 2 laps

Horizontal rows with TRX bands

Leaning forward pushups using the TRX

Kettle Bell Halo's

Prowler 4 lap - This was incredibly hard to complete.... very winded LOL

Then we moved on to 4 minutes of Box steps, loaded! I varied between 1 16kg Kettle bell, 2 16kg kettle bells, and 20lb sandbag

We finished with a squat. swing complex

20 squats, 5 swings (going right to 12 o'clock)

10 squats, 10 swings

5 squats, 20 swings

That was it... close to 30 minutes....

Workout @ Home!

I had to miss my Hostyle Conditioning one on one today due to some business I had to attend too... Sadly...

I will be doing the One on One training with Curd on Monday mornings for the time being, until I goto school in October.

Today I had to challenge myself to come up with a good workout to do at home.

I think I came up with a good one, but of course it wasn't like being trained at Hostyle...

Here is what I did:

Squats and Cleans (25lb DB per side)

10 Squats 10 Cleans

10 Squats 9 Cleans

10 Squats 8 Cleans

10 Squats 7 Cleans

10 Squats 6 Cleans

10 Squats 5 Cleans

10 Squats 4 Cleans

10 Squats 3 Cleans

10 Squats 2 Cleans

10 Squats 1 Clean

2 Minute Break

Reversed it up

10 Cleans 10 Squats

10 Cleans 9 Squats

10 Cleans 8 Squats

10 Cleans 7 Squats

10 Cleans 6 Squats

10 Cleans 5 Squats

10 Cleans 4 Squats

10 Cleans 3 Squats

10 Cleans 2 Squats

10 Cleans 1 Squat

2 minute break

100 Red Band Presses to finish!

Took 26 minutes to complete.

Nice little workout!

Long Weekend has come and gone.. Back to the grind

Well Labor Day weekend is now in the past. the kids are going back to school, and so am I for that matter, on October 18th I start my college run.

Over the long weekend I didn't do much. I squeezed in a power walk Yesterday with mt daughter.. It was a slower pace than I am used too, since Rachel was with me, and I smacked my knee pretty good and was in some discomfort. Nothing I can't power through of course.

We walked 2.22km in 27:37

Today I found myself on the Stationary bike, since my knee was still pretty banged up, I want it to get back to normal before putting more impact on it.

I biked hard, and did 12k using 1 to 3 resistance. It was a god burn, lots of sweat in 30 minutes!

Strength Training

Today I focused on back and triceps again. This was week 2 of training on these muscle groups.

Simple short training.

Straight leg deadlifts

135lb bar. 5 sets of 8

Alternating 1 arm bent over rows. 50lb a side. 3 sets of 5 a side. I will go to 60lb next week.

Final move was DB floor presses. 25lb a side.
1St set 15 reps
2nd set 20 reps
3rd set 25 reps

And that's all she wrote....

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Powerwalk - Feelin' Hot Hot Hot!

Wow what a hot day today, I didn't get out on my power walk until 10:30 am, 35C with the humidex! Whooo boy, I was a sweating, which is probably a good thing!

I actually had one of my best paces so far... Since my shin is 100%, I have been pushing things a little more...

Today I went 2.59km in 26:57, I am very happy with this pace! Getting closer to my goal of 10 minutes per km!

Powerwalk - Early one today...

I hit the streets at 7am for a change, also trying to beat the crazy heatwave e are in right now...

The temperature was only 21C, but it was quite humid.

I pounded out a 2.55km walk in 27:54.

The thing I liked the most, is that my interval times improved each KM I went.

Gotta love it! :)

Hostyle Conditioning - one on one, Bagged!

I went to my one on one training session of Hostyle Conditioning and was greeted by sandbags! I was expecting more Kettle Bell work, but it turned out to be sandbag day! LOL

It was a lot of different things on the fly today, I will try to remember everything we did!

Standard WOD with a few extras added. V sit ups, sitting and standing while holding my feet, and stretching with a broomstick were some of the new moves in my warmup.

On to the workout.

Round 1

25lb medicine ball slams - 10

Incline DB presses down into flies - 10

20lb bag, 40lb bag, 80lb bag, shoulder each 1 per side, 20 to 80, then 80 to 20.

30 sec rest

Round 2

25lb medicine ball slams - 10

Incline DB presses down into flies - 10

20lb bag, 40lb bag, 80lb bag, shoulder each 1 per side, 20 to 80, then 80 to 20.

30 sec rest

Round 3

25lb medicine ball slams - 15

Incline DB presses down into flies - 10

20lb bag, 40lb bag, 80lb bag, shoulder each 2 per side, 20 to 80, then 80 to 20.

30 sec rest

Round 4

25lb medicine ball slams - 20

Incline DB presses down into flies - 10

20lb bag, 40lb bag, 80lb bag, shoulder each 3 per side, 20 to 80, then 80 to 20.

1:30 sec rest

Fireman carry 2 40lb bags, 2 laps of gym

Shoulder 80lb bad 2 laps

I then did quite a mixed bag of stuff

Jumping 1 foot alternating steps on box

10 steps

Fireman carries, and shouldering around the gym

20 steps

More carries and shouldering

30 steps

Fireman carry around the room and up the stairs and down again with the 2 40lb bags

Finished with a couple of laps with the 80lb bag on my shoulder.

30 minutes.

Cardio intensive towards the end of this for me. Not many breaks.

It felt good to do this workout. I haven't done any sandbag work in a while....