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!

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!