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!