Not the best session, but a good workout nonetheless. Shoulder issues have crept back, which made today's session a little harder to deal with.
Warm Up:
10 x 10LB DB External rotations
Shoulder mobilization exercises
Workout: Bagwork 4: "Ten good ones". The premise is ten of the best reps you can muster; if it's crap, toss it out, it doesn't count. Only the ten best.
As Many Rounds as Possible (I have 10 rounds listed on the card)
Mawashi geri
Jab (W)
Cross (W)
Jab + Mawashi Geri
Jab + Mawashi Geri
The first couple of rounds were a good way to start the warm up (I know better next time --marked with a "W" for warm up). After two circuits, I dropped the single jab and cross; I felt it was a better usage of time to focus on the combinations than the single technique; I will leave them in for warm up next time.
I finished 4 circuits. Doesn't sound like much, but that's four rounds of max power/effort of ten solid reps. Not terrible, in my humble opinion, and it leaves a lot of room for improvement. That said, the shoulder played a big role in limiting the number of rounds.
50 Double Unders
Abs:
10 x 10 LB Leg Raises (bench)
10 x 30LB Knee raises (cable)
10 x 20 LB Leg Raises (bench)
10 x 30LB Knee raises (cable)
Finisher: 100 Double Unders. Stalled around 50; the next ten left a lot to be desired, but I got it back on track around #63. The last 10 were not fun either.
Stretched and called it a day.
OSU!
Hangtime Fit. Yoshukai Strong. OSU!
Showing posts with label daily workout. Show all posts
Showing posts with label daily workout. Show all posts
Wednesday, April 11, 2012
Tuesday, April 10, 2012
4/10/2012 Early AM Session
My alarm went off this morning...and I shut it off. Felt like I took a five minute buffer, it was actually 45 minutes. Good thing I get up early 
Warm up:
5 x 25LB DB Halos
10x 10LB External Rotations
Burgener Warm up
5 x 25LB DB Halos
Workout:
Ross E's ICT #5
5 rounds:
10 Burpees
10 Chinnies
10 Squats
10 Pushups
I did not set the world on fire doing these, lol. Good circuit, got the lungs going pretty good. Despite not going at blazing fast speed, I finished fairly quickly, so I moved onto the next card as a finisher...
Ross E's EIT#4:
As many as possibly in 15 min:
Sprint 50M
Bear Crawl 25M
Crab walk 25M
I didn't have the space, so I adapted to the basketball court in the gym, so instead of 50M, simply point A to point B. I managed 6 reps before my wrists started giving me fits. I did learn, however, that the bear crawls and crab walks made a great time buffer. After 7 minutes, I stopped torturing my wrists and did sprints.
In 15 minutes - 16 total trips down and back; 6 included crawls/walks, the other 9 were straight up sprint up and back. Or simply: 15 minutes of sucktitude.
Quick stretch and called it a day.
OSU!
Warm up:
5 x 25LB DB Halos
10x 10LB External Rotations
Burgener Warm up
5 x 25LB DB Halos
Workout:
Ross E's ICT #5
5 rounds:
10 Burpees
10 Chinnies
10 Squats
10 Pushups
I did not set the world on fire doing these, lol. Good circuit, got the lungs going pretty good. Despite not going at blazing fast speed, I finished fairly quickly, so I moved onto the next card as a finisher...
Ross E's EIT#4:
As many as possibly in 15 min:
Sprint 50M
Bear Crawl 25M
Crab walk 25M
I didn't have the space, so I adapted to the basketball court in the gym, so instead of 50M, simply point A to point B. I managed 6 reps before my wrists started giving me fits. I did learn, however, that the bear crawls and crab walks made a great time buffer. After 7 minutes, I stopped torturing my wrists and did sprints.
In 15 minutes - 16 total trips down and back; 6 included crawls/walks, the other 9 were straight up sprint up and back. Or simply: 15 minutes of sucktitude.
Quick stretch and called it a day.
OSU!
Friday, April 6, 2012
2012 First Quarter Review
Previously, on Yoshukai Strong...
That said, here are my goals for 2012:First quarter 2012 is in the books. I want to take a look at the goals I set for the year and reevaluate. Looking at some of them...I wonder what I was smoking when I came up with these.
- Keep training focused by dividing the session into strict, time-based segments, by the end of January.
- Increase leg press working rate to 800LBS (2 rep minimum) by February 1, 2012
- Work toward 3 times bodyweight deadlift 1RM (1 rep max), based on average weight (180LBS) by Feb 4, 2012
- Complete sandan test on Feb 10, 2012...preferably in one piece.
- 100 consecutive double unders by May, 1 2012
- Perform 100LB DB Bench Press by Feb 1, 2012
- Perform 225LB Bench Press 1RM by April 1, 2012
- Perform 400LB Squat by June 1, 2012
- Maintain ability to perform all achieved goals through end of 2012
Goal 1: Keep training focused by dividing the session into strict, time-based segments, by the end of January.
The card system I'm using now goes a long way in helping keep sessions going. Having a plan is a good thing. There are some of the planned workouts that simply run long. In fact, I have two coming up: "52 pickup" and "Crossfit Angie" :-/
Goal 2: Increase leg press working rate to 800LBS (2 rep minimum) by February 1, 2012
I haven't met this goal yet, but, I could. I need to prioritize it and do leg presses before I'm too beat to complete them. I have flirted with the low 700's since the beginning of the year...I have no doubts I can do this, I just need to do it (even if only for the sake of saying I did).
Goal 3: Work toward 3 times bodyweight deadlift 1RM (1 rep max), based on average weight (180LBS) by Feb 4, 2012
Lofty goals aren't a bad thing, but unrealistic goals are. My current PB is 350LBS, which is less than half of my current bodyweight (188LBS) - 2.5 times BW sounds a lot more reasonable....by end of the year.
Goal 4: Complete sandan test on Feb 10, 2012...preferably in one piece.
Nearly lost an eye, but I made it :)
Goal 5: Perform 100LB DB Bench Press by Feb 1, 2012
Done, and... (1/19)
Goal 6: Perform 225LB Bench Press 1RM by April 1, 2012
Done! (230 on 3/8)
No time to rest, however. Still plenty of mileage left to burn up and more goals left to accomplish.
How are you doing with your goals for the year? Do you work on them daily?? If not, it's not too late, get back on the wagon!
OSU!
4/6/2012 Early AM Session
This morning's session inspired the question: "What on earth was I thinking when I made THIS ONE up?".
I also realized that I may have failed in my efforts to not repeat a single session. The session this morning looked to have a duplicate card as well...I will have to check to be sure, but it would be a bummer if I screwed that up! That said, it was a replacement for the next card on deck...which also means I'm in trouble with the remaining workouts, because I am sure they've all been swapped out at some point and I'm getting to the point of not having any latitude to do that going forward. D'oh.
Warm up:
Circuit x 2
10 x 10 DB WIndmills
10 x 10 DB External Rotations
Burgener's Warm Up
7x25LB DB Halos.
My shoulders were a smidge on the stiff side from yesterday's session and sparring at the dojo...should be interesting.
Todays session was a Ring session...fun stuff.
As written:
Circuit x 5
Pullups x 8
Dips x 8
L-sit, to inverted position, pullup, pike to L-sit x 5
Thrusters x 8
Sounds good in theory, but I had to scale it back some. I did manage to get through two circuits before deciding this wasn't going to happen as planned.
As performed:
Circuit x 5
Pullups x 6
Dips x 6
L-sit, lever to inverted position, pullup, pike to L-sit x 3
Thrusters x 5 @ 75LBS
Abs (on a bench):
Leg Raises - 10 x 15LBS, 10 x 15LBS,10 x 15LBS
Knee ups - 10 x 30LBS, 10 x 30LBS,10 x 30LBS
Finisher: Untimed bag round. ~3 minutes or so. I'm starting to get back into form, where punches and combinations are flowing nicely. Now the plan is to not let this progress slide!
OSU!
I also realized that I may have failed in my efforts to not repeat a single session. The session this morning looked to have a duplicate card as well...I will have to check to be sure, but it would be a bummer if I screwed that up! That said, it was a replacement for the next card on deck...which also means I'm in trouble with the remaining workouts, because I am sure they've all been swapped out at some point and I'm getting to the point of not having any latitude to do that going forward. D'oh.
Warm up:
Circuit x 2
10 x 10 DB WIndmills
10 x 10 DB External Rotations
Burgener's Warm Up
7x25LB DB Halos.
My shoulders were a smidge on the stiff side from yesterday's session and sparring at the dojo...should be interesting.
Todays session was a Ring session...fun stuff.
As written:
Circuit x 5
Pullups x 8
Dips x 8
L-sit, to inverted position, pullup, pike to L-sit x 5
Thrusters x 8
Sounds good in theory, but I had to scale it back some. I did manage to get through two circuits before deciding this wasn't going to happen as planned.
As performed:
Circuit x 5
Pullups x 6
Dips x 6
L-sit, lever to inverted position, pullup, pike to L-sit x 3
Thrusters x 5 @ 75LBS
Abs (on a bench):
Leg Raises - 10 x 15LBS, 10 x 15LBS,10 x 15LBS
Knee ups - 10 x 30LBS, 10 x 30LBS,10 x 30LBS
Finisher: Untimed bag round. ~3 minutes or so. I'm starting to get back into form, where punches and combinations are flowing nicely. Now the plan is to not let this progress slide!
OSU!
4/5/2012 Early AM Session
Warm up:
Mobilization stretches
Bergener Warm up
Today's torture was 5x5 Max Strength.
Push Press (155) [PB Match]
Romanian Deadlift (275) [PB]
Double Arm Row (185)
Leg Press (630)
Now here's the downside; I lost all of the numbers for this session (*sigh* Technology, gotta love it), but I do recall some of the max weights
That said, I didn't reach 5 sets on the leg press, I was pooped. It looks like I wasn't tracking the two arm row, so the 185 makes a PB by default as a baseline. Not bad for a session where the point was just to make it through...
Finisher:
2 min 7/5 burst on the heavy bag
30 Double unders
1 min 7/5 burst on the heavy bag
30 Double unders
1 min 7/5 burst on the heavy bag
30 Double unders
Abs:
20 x 45LB Seated Russian Twists
20 x 45LB Seated Russian Twists
45LB Seated Russian Twists to failure (26)
Stretch then end scene.
OSU!
Mobilization stretches
Bergener Warm up
Today's torture was 5x5 Max Strength.
Push Press (155) [PB Match]
Romanian Deadlift (275) [PB]
Double Arm Row (185)
Leg Press (630)
Now here's the downside; I lost all of the numbers for this session (*sigh* Technology, gotta love it), but I do recall some of the max weights
That said, I didn't reach 5 sets on the leg press, I was pooped. It looks like I wasn't tracking the two arm row, so the 185 makes a PB by default as a baseline. Not bad for a session where the point was just to make it through...
Finisher:
2 min 7/5 burst on the heavy bag
30 Double unders
1 min 7/5 burst on the heavy bag
30 Double unders
1 min 7/5 burst on the heavy bag
30 Double unders
Abs:
20 x 45LB Seated Russian Twists
20 x 45LB Seated Russian Twists
45LB Seated Russian Twists to failure (26)
Stretch then end scene.
OSU!
Wednesday, April 4, 2012
4/4/2012 Early AM Session
Warm up:
Circuit x 3
10 x 10LB DB Windmills
10 x 10LB DB External rotations
10 x 10LB DB Romanian Deadlifts
Dynamic stretches
Today's workout was Crossfit Helen:
400m Run
21 KB Swings @ 1.5 pood
12 pullups
I used a 55LB DB instead of KB; I tried to do as many kipping pullups as possible; progress is being made, but my KP is still pretty pathetic. I tried to push the pace on the runs, but they still were not blazing fast.
I had a little time, so I "played" with the clean and jerk. Once this cycle with the cards is complete, I may add some workouts that highlight the Olympic lifts or add more Crossfit workouts that contain Olympic lifts. Nothing to particularly write home about with these sets, I didn't lift over 75LBS and didn't do more than 3-4 per set.
Abs:
10 x 110LBS Side Standing Cable Crunches
Circuit x 3:
10 x 150LBS Standing Cable Crunches
10 x 45LB Side Bends
Quick stretch and called it a day.
OSU!
Circuit x 3
10 x 10LB DB Windmills
10 x 10LB DB External rotations
10 x 10LB DB Romanian Deadlifts
Dynamic stretches
Today's workout was Crossfit Helen:
400m Run
21 KB Swings @ 1.5 pood
12 pullups
I used a 55LB DB instead of KB; I tried to do as many kipping pullups as possible; progress is being made, but my KP is still pretty pathetic. I tried to push the pace on the runs, but they still were not blazing fast.
I had a little time, so I "played" with the clean and jerk. Once this cycle with the cards is complete, I may add some workouts that highlight the Olympic lifts or add more Crossfit workouts that contain Olympic lifts. Nothing to particularly write home about with these sets, I didn't lift over 75LBS and didn't do more than 3-4 per set.
Abs:
10 x 110LBS Side Standing Cable Crunches
Circuit x 3:
10 x 150LBS Standing Cable Crunches
10 x 45LB Side Bends
Quick stretch and called it a day.
OSU!
Thursday, March 29, 2012
3/29/2012 Evening Session
It's been a very long time since I've done 2 workouts in one day...I just reminded myself why. Tonight's torture was ICT #4...but not just any ICT #4, ICT #4 - IN THE DOJO!
ICT #4:
Part 1: x 5
10 Burpees
20 Lunges
30 Squats
Part 2: x 5
10 Pullups
20 Pushups
10 High pulls (resistance bands)
I didn't bother to keep track of time. Why remind myself of how long it took to torture myself (and Miss M)?
Finisher: Kata
Tensho (tonfa) x 3
Yosei no Sai x 2
Stick a fork in me for today, I'm done!
OSU!
ICT #4:
Part 1: x 5
10 Burpees
20 Lunges
30 Squats
Part 2: x 5
10 Pullups
20 Pushups
10 High pulls (resistance bands)
I didn't bother to keep track of time. Why remind myself of how long it took to torture myself (and Miss M)?
Finisher: Kata
Tensho (tonfa) x 3
Yosei no Sai x 2
Stick a fork in me for today, I'm done!
OSU!
3/29/2012 Early AM Session
Ultimate-XC: 60 minutes, as many rounds as possible:
1 mile run
Tabata row
Warm up:
10 x 45LBS Cleans
8 x 75LBS Cleans
Light jog around the basketball court
Dynamic stretching
Ultimate-XC:
2 times through.
Mile 1 - 10:17
Mile 2 - 9:02 (mostly interval)
At the start of round three, I was drained. I attribute that to getting better with Tabata Rows...well, that's the story I'm going with. I haven't run at all since the Rock N' Roll Savannah in November, so I am pleased with the times as well.
Ab Work:
10 x 10LB Knee to chest
10 x 10LB leg raises (bench)
10 x 15LB hanging Knee to chest
8 x 10LB(each leg) alternating knee to chest
8 x 10LB(each leg) alternating knee to chest
Finisher:
Tabata Standing Russian Twist; one side per interval
Stretched and called it a day. I'll probably spend the rest of my day dragging my carcass around the office!
OSU!
1 mile run
Tabata row
Warm up:
10 x 45LBS Cleans
8 x 75LBS Cleans
Light jog around the basketball court
Dynamic stretching
Ultimate-XC:
2 times through.
Mile 1 - 10:17
Mile 2 - 9:02 (mostly interval)
At the start of round three, I was drained. I attribute that to getting better with Tabata Rows...well, that's the story I'm going with. I haven't run at all since the Rock N' Roll Savannah in November, so I am pleased with the times as well.
Ab Work:
10 x 10LB Knee to chest
10 x 10LB leg raises (bench)
10 x 15LB hanging Knee to chest
8 x 10LB(each leg) alternating knee to chest
8 x 10LB(each leg) alternating knee to chest
Finisher:
Tabata Standing Russian Twist; one side per interval
Stretched and called it a day. I'll probably spend the rest of my day dragging my carcass around the office!
OSU!
3/28/2012 Early AM Session
Today's workout is Bagwork 5...at least in part. I wasn't quite sure how I felt about my breathing issues, so I cut it down from five "fights" to two.
Warm up:
Untimed bag work
Workout -Bagwork:
3m-2m-1m - 5s/7s Burst Rounds
3m-2m-1m - 7s/5s Burst Rounds
I should have had 3 regular 3m-2m-1m after this, but I was huffing and puffing...felt good, but I decided not to push it.
Ab Work:
Cable Woodchoppers: 10 x 30LBS, 10 x 60LBS, 10 x 90LBS,
Standing Cable Crunch: 10x150LBS, 10x160LBS, 10x170LBS
Hanging Leg Raises: 10x20LBS, 8 x 30LBS, 8 x 50LBS
Stretch, cool down and called it a day.
OSU!
Warm up:
Untimed bag work
Workout -Bagwork:
3m-2m-1m - 5s/7s Burst Rounds
3m-2m-1m - 7s/5s Burst Rounds
I should have had 3 regular 3m-2m-1m after this, but I was huffing and puffing...felt good, but I decided not to push it.
Ab Work:
Cable Woodchoppers: 10 x 30LBS, 10 x 60LBS, 10 x 90LBS,
Standing Cable Crunch: 10x150LBS, 10x160LBS, 10x170LBS
Hanging Leg Raises: 10x20LBS, 8 x 30LBS, 8 x 50LBS
Stretch, cool down and called it a day.
OSU!
Thursday, March 22, 2012
3/22/2012 Early AM Session
Today's torture: MS 5 1-10-1 swings and snatches...on very little sleep. The little guy had some trouble breathing last night and spent a good bit of the night agitated & pissed off.
----
I want to learn a little more about some of the Olympic lifts; before I started, I thought, "You know...I should do barbell snatches instead of dumbbell snatches..." And that I did.
Warm up:
A mix of hanging snatch, snatch balance, and ground up snatch @ 45LBS...
These were fun...kinda. I knew this workout would be a bear.
Workout:
1-10
2 hand DB Swing @ 60LBS
BB Snatch smorgasbord @ 75LBS
Most of the snatches were snatch balance, especially once I got over 5. Total sucktitude. I don't see how people do this with heavy weight (yet...I will...trust me, someday, I will understand)...
The snatches started to be too much. No way I was going to make it back down the ladder, even @ 45LBS
10-1
2 hand DB Swing @ 60LBS
95LB Cleans (hanging & power)
Even the cleans were a challenge. I was whooped about half way down, but I pushed through and kept going Osu-EN1
Even with the (at the time) unwelcomed disruption to talk about the Peyton Manning deal this was a scorcher...win!
Abs:
Hanging knee raises: 10x20LBS, 10x30LBS, 8x50LBS, 5x50LBS (failure), 10x20LBS (alternating legs), 8x20 (alternating legs; failure)
Good stretch & tons of water.
OSU!
----
I want to learn a little more about some of the Olympic lifts; before I started, I thought, "You know...I should do barbell snatches instead of dumbbell snatches..." And that I did.
Warm up:
A mix of hanging snatch, snatch balance, and ground up snatch @ 45LBS...
These were fun...kinda. I knew this workout would be a bear.
Workout:
1-10
2 hand DB Swing @ 60LBS
BB Snatch smorgasbord @ 75LBS
Most of the snatches were snatch balance, especially once I got over 5. Total sucktitude. I don't see how people do this with heavy weight (yet...I will...trust me, someday, I will understand)...
The snatches started to be too much. No way I was going to make it back down the ladder, even @ 45LBS
10-1
2 hand DB Swing @ 60LBS
95LB Cleans (hanging & power)
Even the cleans were a challenge. I was whooped about half way down, but I pushed through and kept going Osu-EN1
Even with the (at the time) unwelcomed disruption to talk about the Peyton Manning deal this was a scorcher...win!
Abs:
Hanging knee raises: 10x20LBS, 10x30LBS, 8x50LBS, 5x50LBS (failure), 10x20LBS (alternating legs), 8x20 (alternating legs; failure)
Good stretch & tons of water.
OSU!
Wednesday, March 21, 2012
3/21/2012 Early AM Session
Warm up:
Dynamic stretches
Today's Recipe: Ross Enemait's ICT 7
100 Burpees (10:58), bleck!
Rest 2 minutes...erm..."2" minutes
Tabata Squats (131)
Tabata Pushups (68)
Abs (all exercises on the bench):
10 x 10LB Leg raises
10 x 25LB, 15 x 25LB Knee up
10 x 10LB knee to chest
Quick stretch and end scene.
---
Those burpees were brutal. I could have done x number per minute, but I tried just "powering through" and it cost me some time. Next time, I know better.
OSU!
Dynamic stretches
Today's Recipe: Ross Enemait's ICT 7
100 Burpees (10:58), bleck!
Rest 2 minutes...erm..."2" minutes
Tabata Squats (131)
Tabata Pushups (68)
Abs (all exercises on the bench):
10 x 10LB Leg raises
10 x 25LB, 15 x 25LB Knee up
10 x 10LB knee to chest
Quick stretch and end scene.
---
Those burpees were brutal. I could have done x number per minute, but I tried just "powering through" and it cost me some time. Next time, I know better.
OSU!
Friday, January 27, 2012
1/27/2012 Early AM Session
5:30
warm up:
8 "side to side" pullups (pullup, hold left, right, rinse repeat; left + right = 1)
5 pullups
Workout:
Pullups: 5, 4x45LBS, 3x45LBS, 3x45LBS
Deadlifts: 21x185LBS, 15x195LBS, 9x205LBS
Moved the workout into the cardio room...
Yoshu & Yoshu dai x2 @ 50% - nice and slow, focusing on the moves/counts & setting correct stances
3 x 60s/15s bag work. It seems like forever since I've hit something...
Funny thing happened when I work up this morning: I remembered that I have a pair of 3LB wrist weights and one of them needed to be patched. So, I grabbed some duct tape :D and patched that bad boy...
Yoshu & Yoshu dai x2 @ 75% - with wrist weights
3 x 60s/15s bag work - with wrist weights
Thoughts on the wrist weights: Swinging nunchakas with wrist weights makes the nunchackas seem light; that said, hitting oneself w/nunchakas wearing an A-Shirt is not advisable (it hurt!). Hitting the bag with the weights feels a lot like being tired; that said, it felt good to still hit with a little sting despite being weighted down a little.
...keep your eyes peeled for the workout with the fully loaded weight vest, wrist & ankle weights (you knew that was coming...).
Back out to the main floor:
Single arm DB Swings:
2 sets of 15 x 30LBS
15-1 ladder x 40LBS (plus 2 extra due to miscount)
280 total, 6405 down, 3597 to go. Looks like I'll be doing quite a few swings over the next few days to get this thing wrapped up!
6:40
6405/10000
OSU!
CM
warm up:
8 "side to side" pullups (pullup, hold left, right, rinse repeat; left + right = 1)
5 pullups
Workout:
Pullups: 5, 4x45LBS, 3x45LBS, 3x45LBS
Deadlifts: 21x185LBS, 15x195LBS, 9x205LBS
Moved the workout into the cardio room...
Yoshu & Yoshu dai x2 @ 50% - nice and slow, focusing on the moves/counts & setting correct stances
3 x 60s/15s bag work. It seems like forever since I've hit something...
Funny thing happened when I work up this morning: I remembered that I have a pair of 3LB wrist weights and one of them needed to be patched. So, I grabbed some duct tape :D and patched that bad boy...
Yoshu & Yoshu dai x2 @ 75% - with wrist weights
3 x 60s/15s bag work - with wrist weights
Thoughts on the wrist weights: Swinging nunchakas with wrist weights makes the nunchackas seem light; that said, hitting oneself w/nunchakas wearing an A-Shirt is not advisable (it hurt!). Hitting the bag with the weights feels a lot like being tired; that said, it felt good to still hit with a little sting despite being weighted down a little.
...keep your eyes peeled for the workout with the fully loaded weight vest, wrist & ankle weights (you knew that was coming...).
Back out to the main floor:
Single arm DB Swings:
2 sets of 15 x 30LBS
15-1 ladder x 40LBS (plus 2 extra due to miscount)
280 total, 6405 down, 3597 to go. Looks like I'll be doing quite a few swings over the next few days to get this thing wrapped up!
6:40
6405/10000
OSU!
CM
Wednesday, January 25, 2012
1/25/2012 Early AM Session
Today's session kicked off at around 5:05am
Warm up:
Circuit x 2:
8x 15LB DB Windmills
8x15LB DB External Rotations
5x25LB Weight plate Halos
10x45LB Deep squat
Workout:
Deep wide leg squat --for this, I used 5 step risers and the goal was for my butt to touch the stack of risers. Feet were as wide as the squat cage.
8x 95LBS, 8x145LBS, 6x195LBS, 4x215LBS
DB Bench press -- mixed doubles and single arm: 10x 65LBS (d), 8x35LBS (s), 8x45LBS (s), 4x85LBS (d), 4x85LBS (d)
I will play with the singles more in the future. I am surprised that the lower weight wasn't as tough as I thought.
Kata - Sochin, Bassai and Chinto.
I didn't have my weapons, but I also worked on/walked through Yoshu & Yoshu-dai (nunchakas) & Shounnokon (bo). Hard to believe I'm less than 21 days away from testing for sandan!
Standing Cable Crunch: 20 x 170LBS, 10x170LBS
Cable Chest Fly: 10x 40LBS, 10x60LBS, 8x60LBS --it has been years, literally, years since I've done this exercise.
Good stretch and called it a session. I managed to squeeze in 100 double arm swings as well (so far...).
6125/10,000
OSU!
Warm up:
Circuit x 2:
8x 15LB DB Windmills
8x15LB DB External Rotations
5x25LB Weight plate Halos
10x45LB Deep squat
Workout:
Deep wide leg squat --for this, I used 5 step risers and the goal was for my butt to touch the stack of risers. Feet were as wide as the squat cage.
8x 95LBS, 8x145LBS, 6x195LBS, 4x215LBS
DB Bench press -- mixed doubles and single arm: 10x 65LBS (d), 8x35LBS (s), 8x45LBS (s), 4x85LBS (d), 4x85LBS (d)
I will play with the singles more in the future. I am surprised that the lower weight wasn't as tough as I thought.
Kata - Sochin, Bassai and Chinto.
I didn't have my weapons, but I also worked on/walked through Yoshu & Yoshu-dai (nunchakas) & Shounnokon (bo). Hard to believe I'm less than 21 days away from testing for sandan!
Standing Cable Crunch: 20 x 170LBS, 10x170LBS
Cable Chest Fly: 10x 40LBS, 10x60LBS, 8x60LBS --it has been years, literally, years since I've done this exercise.
Good stretch and called it a session. I managed to squeeze in 100 double arm swings as well (so far...).
6125/10,000
OSU!
Tuesday, January 24, 2012
1/19/2012 Early AM Session
Warm up:
Circuit x 3:
8 x 10LB DB windmill
8 x 10LB DB External Rotations
4 (each side) 25LB DB Halo
Workout:
Hanging out on the gym rings
3-3-2
Hanging L-sit into full inverted position, pull up (still inverted), pike down to hanging L-sit
That's tiring!
3 sets of ring dips: 4, 6, 8 --It really took me three sets to get into the flow of it.
By this point in the workout, I was feeling pretty strong. So I decided to let's go after it...let's get that elusive personal best. 100LB DB Bench Press.
...but first...
BB Push Press: 3x45LBS, 8x95LBS, 3x115LBS, 3x135LBS, 2x155LBS[PB].
I didn't realize it at the time, but 155LBS is a personal best. I also didn't realize it at the time, but I don't do these very much (gotta change that).
On the DB bench press: 5 x 65LBS, 3x90LBS, 2x100LBS [PB]
I am MOST proud of this PB, more than any other. The first recorded PB on this lift was on 1/13/2010 and the weight was 40LBS. It goes to show what a little hard work and persistence can accomplish. I remember dropping a BB across my chest with 100LBS on it in high school, I remember barely being able to do this lift with 20LB DB's. More importantly, I look forward to setting my sights on the top of the rack: 125LBS!
I took a lot of rest in order to get the DB BP PB, so I was a little short on time at this point....
30LBS x 1-10 Single arm Swings.
50 Double unders
50LBS x 1-10 Single arm Swings.
50 Double unders
I guess I was in a zone today (truth be told, I as well rested...), the double unders seemed easier than usual.
Seated Russian Twists: 15x45LBS,15x45LBS,15x45LBS
Knee-ups: 10x25LBS, 8x45LBS, 8x45LBS
Stretched and called it a day
5805/10,000
OSU!
Circuit x 3:
8 x 10LB DB windmill
8 x 10LB DB External Rotations
4 (each side) 25LB DB Halo
Workout:
Hanging out on the gym rings
3-3-2
Hanging L-sit into full inverted position, pull up (still inverted), pike down to hanging L-sit
That's tiring!
3 sets of ring dips: 4, 6, 8 --It really took me three sets to get into the flow of it.
By this point in the workout, I was feeling pretty strong. So I decided to let's go after it...let's get that elusive personal best. 100LB DB Bench Press.
...but first...
BB Push Press: 3x45LBS, 8x95LBS, 3x115LBS, 3x135LBS, 2x155LBS[PB].
I didn't realize it at the time, but 155LBS is a personal best. I also didn't realize it at the time, but I don't do these very much (gotta change that).
On the DB bench press: 5 x 65LBS, 3x90LBS, 2x100LBS [PB]
I am MOST proud of this PB, more than any other. The first recorded PB on this lift was on 1/13/2010 and the weight was 40LBS. It goes to show what a little hard work and persistence can accomplish. I remember dropping a BB across my chest with 100LBS on it in high school, I remember barely being able to do this lift with 20LB DB's. More importantly, I look forward to setting my sights on the top of the rack: 125LBS!
I took a lot of rest in order to get the DB BP PB, so I was a little short on time at this point....
30LBS x 1-10 Single arm Swings.
50 Double unders
50LBS x 1-10 Single arm Swings.
50 Double unders
I guess I was in a zone today (truth be told, I as well rested...), the double unders seemed easier than usual.
Seated Russian Twists: 15x45LBS,15x45LBS,15x45LBS
Knee-ups: 10x25LBS, 8x45LBS, 8x45LBS
Stretched and called it a day
5805/10,000
OSU!
1/24/2012 Early AM Session
OSU! Seems like I've been away for awhile...I 've been here, been training, but short on time --which explains the lack of posting. I'll try to get better at posting while I stretch as I have in the past.
Warm up:
3 Sets:
8 x 15LB DB Windmill
8 x 15LB DB External Rotations
Workout:
1-10 Ladders:
Pullups
Dips
25LB DB Thrusters
25LB KB Swings (Single Arm)
Pushups
Circuit x 4:
30 Double Unders
25LB KB Single Arm Swings (20, 15, 15, 15)
Good stretch and call it a day!
This workout was one heck of a cardio burn! If I had a little more time, I would have come back down the ladder. Believe me, going up is a good burn.
6025/10,000
OSU!
-CM
Warm up:
3 Sets:
8 x 15LB DB Windmill
8 x 15LB DB External Rotations
Workout:
1-10 Ladders:
Pullups
Dips
25LB DB Thrusters
25LB KB Swings (Single Arm)
Pushups
Circuit x 4:
30 Double Unders
25LB KB Single Arm Swings (20, 15, 15, 15)
Good stretch and call it a day!
This workout was one heck of a cardio burn! If I had a little more time, I would have come back down the ladder. Believe me, going up is a good burn.
6025/10,000
OSU!
-CM
Friday, December 30, 2011
12/30/2011 Early AM Session
OSU!
start time: 6:51
Warm up:
Circuit x 3:
3 minutes on the exercise bike.
10 dynamic pullups (pullup, change grip at the apex of the pull, descend, pullup, rinse, repeat).
5 Skin the cats
Workout:
Circuit x 3:
5 Single arm DB Row
3 Skin the cats
Circuit x 3
Nagging shoulder issue caused some issues here...
Bag work: 5 - 1 minute rounds (20sec. rest)
Round 1: jab - cross - jab - cross - jab - cross - jab - cross - jab - cross - reset
Round 2: "Open sparring"
Round 3: jab - cross - knee, step, jab - cross - knee
Round 4: "Open sparring"
Round 5: footwork
Abs
2 sets of 10 x 10LB "Captains Chair" Leg Raises.
Note: the weight for both the knee ups and knee2chest is weight per leg. I attached weight plates using a pair of Husky Hangalls (right).
Finish Time: 8:00
start time: 6:51
Warm up:
Circuit x 3:
| DB Windmills | 10 x 15LB | 10 x 15LB | 10 x 15LB |
| DB External rotations (forearm parallel) | 10 x 15LB | 10 x 15LB | 10 x 15LB |
| DB External rotations (forearm perpendicular) | 10 x 15LB | 10 x 15LB | 10 x 15LB |
3 minutes on the exercise bike.
10 dynamic pullups (pullup, change grip at the apex of the pull, descend, pullup, rinse, repeat).
5 Skin the cats
Workout:
Circuit x 3:
5 Single arm DB Row
3 Skin the cats
| Single arm DB Push Press: | 10 x 45LB | 8 x 45 | 8x60LB |
| 10 double unders | |||
Bag work: 5 - 1 minute rounds (20sec. rest)
Round 1: jab - cross - jab - cross - jab - cross - jab - cross - jab - cross - reset
Round 2: "Open sparring"
Round 3: jab - cross - knee, step, jab - cross - knee
Round 4: "Open sparring"
Round 5: footwork
| Knee ups | 10 x 10LB | 10 x 25LB | 10 x 25LB |
| Knee-to-chest | 10 x 10LB | 10 x 25LB | 10 x 25LB |
2 sets of 10 x 10LB "Captains Chair" Leg Raises.
Note: the weight for both the knee ups and knee2chest is weight per leg. I attached weight plates using a pair of Husky Hangalls (right).Finish Time: 8:00
Wednesday, December 28, 2011
Hitting 2012 in the Mouth!
In a mere 3 days, 3 DAYS, we will be entering a new year. What will your training goals be?
Goals?
Yea, GOALS...as defined by Merriam-Webster: the end toward which effort is directed.
When goal-setting, your goals should have five characteristics: specific, measurable, attainable,realistic and timely; what those five attribute gives you is a SMART goal. SMART goals are a great way to keep you focused on what you need to accomplish. The SMART component takes a goal and gives it focus in a number of ways.
For example, a goal of mine is shorter workout, less time in the gym. That's a good goal (I have a tendency to run long...), but the goal doesn't address how I will get there, what will I gain by shortening my sessions, will anything "get lost" by focusing the goal....none of that.
So let's reform that goal:
Goal: Keep training focused by dividing the session into strict, time-based segments, by the end of January; for example:
10 min warm up
10 min full body/cardio
20 min skill/power/whatever
10 min core/abs
10 min cool down
The goal is specific...if I were to get any more specific, I'd have to document how long each rep takes me, and while I should know that, is a bit too far. Let's face it, I roll out of bed 20 minutes to five most days, so if my windmills are off by a second or two, I can live with that.
It's measurable: the schedule laid out above keeps me at 60 minutes, start to finish. This also gives me an added ability to log my workouts based on the segments, and note when I deviate from said segment.
Attainable --"nothing to it, but to do it.". Also, the above schedule leaves some flexibility to combine segments for specialized workouts or to focus on a particular area. Prime example, is my 12/28/2011 session: the extra stretching took longer than 10 minutes, but I was able to utilize what would have been my Ab/Core time for that; I was able to complete everything else in the remaining 40 minutes.
Realistic -Absolutely. In fact, I kept this schedule for several months...somewhere I lost focus.
Timely - The goal included a specified date of committal; I admit, it's a little lame, but I actually started this today and should be on track in fairly short order...a week or so.
So, now that we have a basis for goal setting, we are going to be SMART; get a piece of paper and WRITE down your goals. Get a notebook, track your progress. Remain focused on what you want to accomplish it and make the sacrifices to get there.
That said, here are my goals for 2012:
Solid goal setting can take you anywhere you want to go;
OSU!
CM
Goals?
Yea, GOALS...as defined by Merriam-Webster: the end toward which effort is directed.
When goal-setting, your goals should have five characteristics: specific, measurable, attainable,realistic and timely; what those five attribute gives you is a SMART goal. SMART goals are a great way to keep you focused on what you need to accomplish. The SMART component takes a goal and gives it focus in a number of ways.
For example, a goal of mine is shorter workout, less time in the gym. That's a good goal (I have a tendency to run long...), but the goal doesn't address how I will get there, what will I gain by shortening my sessions, will anything "get lost" by focusing the goal....none of that.
So let's reform that goal:
Goal: Keep training focused by dividing the session into strict, time-based segments, by the end of January; for example:
10 min warm up
10 min full body/cardio
20 min skill/power/whatever
10 min core/abs
10 min cool down
The goal is specific...if I were to get any more specific, I'd have to document how long each rep takes me, and while I should know that, is a bit too far. Let's face it, I roll out of bed 20 minutes to five most days, so if my windmills are off by a second or two, I can live with that.
It's measurable: the schedule laid out above keeps me at 60 minutes, start to finish. This also gives me an added ability to log my workouts based on the segments, and note when I deviate from said segment.
Attainable --"nothing to it, but to do it.". Also, the above schedule leaves some flexibility to combine segments for specialized workouts or to focus on a particular area. Prime example, is my 12/28/2011 session: the extra stretching took longer than 10 minutes, but I was able to utilize what would have been my Ab/Core time for that; I was able to complete everything else in the remaining 40 minutes.
Realistic -Absolutely. In fact, I kept this schedule for several months...somewhere I lost focus.
Timely - The goal included a specified date of committal; I admit, it's a little lame, but I actually started this today and should be on track in fairly short order...a week or so.
So, now that we have a basis for goal setting, we are going to be SMART; get a piece of paper and WRITE down your goals. Get a notebook, track your progress. Remain focused on what you want to accomplish it and make the sacrifices to get there.
That said, here are my goals for 2012:
- Keep training focused by dividing the session into strict, time-based segments, by the end of January.
- Increase leg press working rate to 800LBS (2 rep minimum) by February 1, 2012
- Work toward 3 times bodyweight deadlift 1RM (1 rep max), based on average weight (180LBS) by Feb 4, 2012
- Complete sandan test on Feb 10, 2012...preferably in one piece.
- 100 consecutive double unders by May, 1 2012
- Perform 100LB DB Bench Press by Feb 1, 2012
- Perform 225LB Bench Press 1RM by April 1, 2012
- Perform 400LB Squat by June 1, 2012
- Maintain ability to perform all achieved goals through end of 2012
Solid goal setting can take you anywhere you want to go;
OSU!
CM
Friday, December 23, 2011
Home workouts
Someone recently asked me for workouts that could be done from home. The original request was two - ten minute workouts and four - twenty minute workouts; let's up the ante to five each, just to keep things interesting over time.
When I think of home workouts, first thing that comes to mind is little to no equipment --shouldn't be a problem. Some of the workouts may require a little space. When I say a little, I mean get your kids and go outside -neighbors be damned. Oh, yea, and feel free to bring a friend!
Be aware:
First, these aren't easy…they are not meant to be.
10 minute sessions:
Workout #1: T-handle, dumbell or kettlebell swings. 10 per minute (rest for the remaining time)
Workout #2: 100 burpee challenge
Workout #3: Find an open field, mark of roughly 20 -30 yards & run as fast as you can; rinse, repeat as many times as you can for 10 miuntes
Workout #4: Find an open field, mark of roughly 20 -30 yards: high knee skips, carioca, side shuffle, broad jumps and sprint. Alternate each as many times as possible for 10 minutes. If you have a medicine ball, perform 10 ball slams after each set.
Are you worried about how to get the medicine ball to where you are after each set? Easy! Carry it with you!
Workout #5: Tabata high knee DB Press
20 minute sessions:
Workout #6: 10-1-10 Ladders -Start with 10, do each exercise, reduce by one, and start over. Once you get to one, add one back to 10
Perform as many as possible of each for one minute, then move onto the next one (4 minutes total) -rest a minute, then do it again. Rinse, repeat 4 times.
Workout #8: As many sets of 10 as possible
Full situp (weighted, if possible)
Feet up pushups
Thruster
Sumo deadlift high pulls
Workout #9: Crossfit Angie
100 Pushups
100 Situps
100 Body Weight Squats
100 Pullups
**Realizing that not everyone can do a pullup or has the means to do a pullup, another pulling exercise can be performed.
Workout 10: Ross' ICT Workout 10:
100 Burpees
(2 minute rest)
Tabata Squat (body weight)
Tabata pushups
Now, the hard part has been done; they layout has been established...the easy parts are what most tend to neglect. Remember this phrase... in fact, write it down and tape it to your mirror, your fridge and your toothbrush (and if you can manage, somewhere inside your shower):
Tabata - I will likely cover this in depth in another post, but a Tabata is alternating rounds of 20 seconds of work, followed by 10 seconds of rest, 8 times for a total of 4 minutes. That doesn't sound like a lot, BUT that 20 seconds of work should be executed as if your life depends on it --all out effort!
Feel free to leave any comments or questions and certainly will address them as they come up. :-)
OSU!
-CM
When I think of home workouts, first thing that comes to mind is little to no equipment --shouldn't be a problem. Some of the workouts may require a little space. When I say a little, I mean get your kids and go outside -neighbors be damned. Oh, yea, and feel free to bring a friend!
Be aware:
First, these aren't easy…they are not meant to be.
Second, I wouldn’t expect to blow the doors off of any of these workouts the first time out; they should leave some room for improvement (and the improvement should be obvious).
Now, for the main event:10 minute sessions:
Workout #1: T-handle, dumbell or kettlebell swings. 10 per minute (rest for the remaining time)
Workout #2: 100 burpee challenge
Workout #3: Find an open field, mark of roughly 20 -30 yards & run as fast as you can; rinse, repeat as many times as you can for 10 miuntes
Workout #4: Find an open field, mark of roughly 20 -30 yards: high knee skips, carioca, side shuffle, broad jumps and sprint. Alternate each as many times as possible for 10 minutes. If you have a medicine ball, perform 10 ball slams after each set.
Are you worried about how to get the medicine ball to where you are after each set? Easy! Carry it with you!
Workout #5: Tabata high knee DB Press
20 minute sessions:
Workout #6: 10-1-10 Ladders -Start with 10, do each exercise, reduce by one, and start over. Once you get to one, add one back to 10
3-count mountain climbers or jump lunges or tuck jumps
Pushups
Pistols (single leg squats; despite the video example, progress to butt-to-calf!)
Glute-Ham Situps (an exercise ball, chair, bench or ottoman can be used in place of GHD machine)
Step up lunges
Workout #7: Using some sort of weight -dumbbells, frozen water jugs, kettlebells...kids, anything.Pushups
Pistols (single leg squats; despite the video example, progress to butt-to-calf!)
Glute-Ham Situps (an exercise ball, chair, bench or ottoman can be used in place of GHD machine)
Step up lunges
Perform as many as possible of each for one minute, then move onto the next one (4 minutes total) -rest a minute, then do it again. Rinse, repeat 4 times.
*Rest*
Full situp (weighted, if possible)
Feet up pushups
Thruster
Sumo deadlift high pulls
Workout #9: Crossfit Angie
100 Pushups
100 Situps
100 Body Weight Squats
100 Pullups
**Realizing that not everyone can do a pullup or has the means to do a pullup, another pulling exercise can be performed.
Workout 10: Ross' ICT Workout 10:
100 Burpees
(2 minute rest)
Tabata Squat (body weight)
Tabata pushups
Now, the hard part has been done; they layout has been established...the easy parts are what most tend to neglect. Remember this phrase... in fact, write it down and tape it to your mirror, your fridge and your toothbrush (and if you can manage, somewhere inside your shower):
"That which is measured, improves"What does that mean, exactly? It means write it down. Go into detail --write down numbers, write down dates, write down goals and most importantly, write down RESULTS. If you stick with it, you will want to look back and compare performance now to performance then. Get a note pad and WRITE IT DOWN!
Tabata - I will likely cover this in depth in another post, but a Tabata is alternating rounds of 20 seconds of work, followed by 10 seconds of rest, 8 times for a total of 4 minutes. That doesn't sound like a lot, BUT that 20 seconds of work should be executed as if your life depends on it --all out effort!
Feel free to leave any comments or questions and certainly will address them as they come up. :-)
OSU!
-CM
Wednesday, December 21, 2011
12/21/2011 Early AM Session
5:15
Quick warm up:
2 sets @ 10 x 10LBS: DB windmills & DB shoulder rotations
Just hanging out...get it...(you will):
Using the homemade gymnastic rings:
5 L-sit pullups
10 pullups
5 Dips
2 sets to failure (which wasn't many): Hang "support position" to "Position one": Example
3 sets of 3: hang --> inverted hang --> pullup --> front lever into L-sit. Excruciatingly similar to this.
Squats:
10 x 185LBS
8x225LBS
6x275LB
4x305LBS
Building back up...slowly, but surely.
Freestyle bag work: 5x60s/20s
Hanging leg raises (weight listed is per leg): 10x10LBS, 10x20LBS, 10x20LBS; last two sets were knees tucked, first set legs straight
DB Rows: 8x85LBS, 8x90LBS, 6x115LBS. Again, building up, slowly, but surely...
Cooldown: Seisan, Bassai, Sochin
Deep stretch
6:20
Quick warm up:
2 sets @ 10 x 10LBS: DB windmills & DB shoulder rotations
Just hanging out...get it...(you will):
Using the homemade gymnastic rings:
5 L-sit pullups
10 pullups
5 Dips
2 sets to failure (which wasn't many): Hang "support position" to "Position one": Example
3 sets of 3: hang --> inverted hang --> pullup --> front lever into L-sit. Excruciatingly similar to this.
Squats:
10 x 185LBS
8x225LBS
6x275LB
4x305LBS
Building back up...slowly, but surely.
Freestyle bag work: 5x60s/20s
Hanging leg raises (weight listed is per leg): 10x10LBS, 10x20LBS, 10x20LBS; last two sets were knees tucked, first set legs straight
DB Rows: 8x85LBS, 8x90LBS, 6x115LBS. Again, building up, slowly, but surely...
Cooldown: Seisan, Bassai, Sochin
Deep stretch
6:20
Tuesday, December 20, 2011
12/20/2011 Early AM Session
First, happy birthday to my nephew Marcus. He is 15 today. Little known fact, Marcus started karate a hair before I did, however he was not able to stick with it; no matter, I am proud of everything he has accomplished (and everything he has yet to) and look forward to more from him in the future.
Reminiscing about holding Marcus for the first time makes me feel a little old...so I'll balance it out with something new! :-)
5:45
Warm up:
10 x 10 LBS windmill
10 B/W squats
10 x 10 LBS windmill
10 jump/split lunge
Pullups (various w/no structure)
Workout:
Thanks to Ross Enamait, I finally have Olympic rings (homemade of course!), so I gave then a whirl:
2 sets x 10 L-sit pullups
3 sets to failure - dips
2 sets x 10 pullup+knee up
I played around with a few other exercises too; nice added dimension to the workout. I'll be using these quite regularly!
10 x 150 LBS standing cable crunch
3 sets 10 x 90 LBS cable twists. Never done these before, but I'll be doing them regularly, as well.
Db bench press: 8 x 55 LBS, 8 x 70 LBS, 3 x 90 LBS --there's a personal best coming soon...I can feel it!!
Went for a jump rope finisher, but the rope broke...dang it!
Tabata row
6:40
Thought for today: "Make efforts and you will achieve!" -Grandmaster Katsuoh Yamamoto
OSU!
-CM
Reminiscing about holding Marcus for the first time makes me feel a little old...so I'll balance it out with something new! :-)
5:45
Warm up:
10 x 10 LBS windmill
10 B/W squats
10 x 10 LBS windmill
10 jump/split lunge
Pullups (various w/no structure)
Workout:
Thanks to Ross Enamait, I finally have Olympic rings (homemade of course!), so I gave then a whirl:
2 sets x 10 L-sit pullups
3 sets to failure - dips
2 sets x 10 pullup+knee up
I played around with a few other exercises too; nice added dimension to the workout. I'll be using these quite regularly!
10 x 150 LBS standing cable crunch
3 sets 10 x 90 LBS cable twists. Never done these before, but I'll be doing them regularly, as well.
Db bench press: 8 x 55 LBS, 8 x 70 LBS, 3 x 90 LBS --there's a personal best coming soon...I can feel it!!
Went for a jump rope finisher, but the rope broke...dang it!
Tabata row
6:40
Thought for today: "Make efforts and you will achieve!" -Grandmaster Katsuoh Yamamoto
OSU!
-CM
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