WOD 12-30-09

1 Mile Stationary Bike (Run, Rower etc.)
30 Slam Balls
30 Swings
Repeat 5 times

For Time:

Forgot to track my time - it would have been bad. I was a bit lazy to start. This is why I make myself to workouts that have a certain structure or time constraint...ie. MaxVo2, Tabata.

Then once you start a workout, you just keep going till it's over. Not a lot of though other than doing each rep as good as you can.

WOD 12-25-09 Max Vo2

Getting back into more normal type of workouts. The Knee PT stuff has gone as far as it can go. It's time to get back to regular style workouts with a few extra leg exercises thrown in.

The knee will never be good but I can't let that interfere with my pursuits...

Max Vo2
Working my way to 40 sets

16 Kg Snatches
20 Sets

Also experimenting with a heart rate monitor -
Time 21:33
253 Calories
133 Average Heart Rate
153 Max
Fat Burn 9:36
Fitness 11:59

The deal with kettlebell and interval training is that you burn calories well after your workout is done. So any measure of calories is inacuarte.

Further, calories really don't mean that much to me but I might as well look into what style of workout and exercises give me more bang for my buck.

WOD 12-14-09

Man Makers...

20 2 Hand Swings
10 1 Hand Swings L
10 1 Hand Swings R
10 Darcy – Alternating Hands
5 Manmakers
Jump Back – Push Up – Row L – Row R – Jump Forward – Clean/Squat/ThrustPress
25 2 Hand Swings
5 Manmakers
20 2 Hand Swings
10 1 Hand Swings L
10 1 Hand Swings R
10 Darcy – Alternating Hands
5 Manmakers
25 2 Hand Swings
5 Manmakers
20 2 Hand Swings
10 1 Hand Swings L
10 1 Hand Swings R
10 Darcy – Alternating Hands
5 Manmakers
100 Snatches
Wanted to quit this one every time I started the Manmakers

WOD 12-13-09

Smokin Ladders
Only 16’s though…
- 8 Double 16’s Dead clean & Press
16 Snatches L,R
30 Second Work
6 Different sattions
- 9 Double 16’s Dead Clean & Press
18 Snatches L,R
30 Second Work
6 Different stations
- 10 Double 16’s Clean & Press
20 Snatches L,R
30 Second Work
7 Different stations
I got this from Art of Strength so I didn’t show the stations, but do what you want. I like doing other peoples workouts cause I tend to avoid what I’m bad at.
This is a well rounded workout and I’m only using the 16’s!

WOD 12-12-09

24 Kg swings -
Haven’t used this one much due to knee rehab but it’s time to start!
25 Swings
- Slingshot
- Clean & Press 5/5
25 Swings
- Clean & Press
- Snatches
25 Swings
- Clean & Press
- Snatches
25 Swings
- Halo/Circle Drill
100 Swings

My Normal Day

Knee PT is what I'm all about. I can't really workout until I get my knee gets in better shape.

To get this accomplished here is what I do everyday. well almost, I may take 1 day off a week.

- 10-15 Min Stationary bike
- Leg stretches
- Leg Lifts - many variations
3 sets of 10
- Heel Raises
3 sets of 10
- Single leg stability drills - Juggling a 8 pound medicine ball
3 x 1 min
- Theraband knee extension
3 sets of 10
- Theraband straight leg work. Four directions
3 sets of 10
- Stability Ball Bridges and Curls
3 sets of 10
- Partial Pistols
- Bosu Ball Squats
- Bosu Ball Step Ups and side steps

Total Time: Around 45 Minutes

Another New Exercise!

Set up some rings in the garage today. No not the Ropes gone Wild or the Professional style, just home made - Home Depot style rings and rope.

If I like how they work my body, maybe I will upgrade?

Today's effort -

4 Stations
3 Rounds

1) Two Handed Swings 28 Kg
20 Reps

2) Ring Pull Ups (Feet on the floor, shoulders elevated slightly)
15 Reps

3) Slam Ball 15 Lbs
20 Reps

4) Bicycles
30 Reps

Couldn't finish 15 good reps on the rings. I had to stop at 5, rest, 5, rest, 5. Shows that I have some "opportunity" with this exercise!

WOD 8-10-09

When doing these timed sets it's important to note that you never sacrifice form to complete rep quickly. If your form fails, stop, gather yourself and then complete.

There are 3 reasons I like the timed set style of workout:

1) I'm in my garage with no one pushing me. I use it to keep out the distractions.
2) I use it to assess my conditioning and will power.
3) They are over quickly with awesome benefits.

Practice
Windmill
Bent Press

Workout -
Double kettlebell Squat Thrusters
15 Rep's
16 Kg's
Two Hand Swing
20 Rep's
28 Kg
Inverted V & Hold
15 Pound Slam Ball
Snatches
20/20
16 Kg

3 Sets for Time
Mine 32:26

This was as difficult a workout that I've had. The Squat Thrusters were the killer. My body was not worthy of this kind of effort.

Hence the 32:26 time...

-

WOD 8-9-09

Had to test myself today so I did the following WOD, -workout of the day- to find out where I'm at.

I'll do this same WOD later and compare times.

30 Wall Ball Shots 12Lbs
30 Slam Balls 15 Lbs
30 Kettlebell Swings 24 Kg
30 Sit Ups

3 Sets for Time

22:33 was mine.

I had to rest more than I wanted to, but you can only push so far...

WOD MK 8-3-09

This is just about volume and form.
Warm Up -

20:00 Minutes
Two Hand Swings
20 RPM

1-15 24 Kg
16-20 20 Kg

Wanted to quit at 15 so I dropped the weight to trick myself into finishing. It worked, but it wasn't much easier with the 20 Kg.

Griffin?

A good effort today, for sure the toughest workout in months. This one will be saved for future enjoyment.

Tabata Protocol
20 Seconds On, 10 Seconds Off
4 Stations
1 Minute rest between

1) Heavy kbell swings
28 Kb
14 Reps per :20 sec
8 Sets
2) Slam Ball
15 Lb
13 Reps per :20 sec
8 Sets
3) Kettlebell Overhead Pulls (to a sit up)
16 Kg
Only 4 per :20 sec
8 Sets
4) Wall Ball Shots
12 Lb
10 Reps per :20 sec
8 Sets

I had to lay on the floor for a good 5 minutes to collect myself when I was done with this workout. Kinda like Bikrim Yoga - savanahstas or whatever its called.

I was a good/only way to finish this workout!

New Tool!

Well it's actually a heavier tool. I ordered a 15lb slam ball and it arrived today. I oped the package and promptly put it to work.


Today effort -

20 Swings R
40 Slam Balls
20 Swings L
40 Slam Balls

20 Swings R
30 Slam Balls
20 Swings L
30 Slam Balls

20 Swings R
20 Slam Balls
20 Swings L
20 Slam Balls

For Time -
Mine - 19:17

Finished with some light stretching/yoga stuff.

I have to bring along the left hand/arm slowly so this workout was just right. I'm using just a 16 kg until my strength in the hand/arm improves...

What if you have only 15 Minutes to Train?

Summer is especially hard to create time for training...

Here's you answer -

1 or 2 kettlebells

5 front squats
10 Push Ups - Or plank position for :30-:60 - or 5 Pull Ups
5 Push Press

Repeat as many rounds as you can in 15 Minutes

Form is the key. Keep track of how many rounds you complete.

WOD

Haven't got tired of the Slam Ball swing combo yet. I'm anxious to get back the the Slam Ball - Snatch combo, now that's a killer!

Workout of the Day
Warm Up

25 1 Hand Swings
30 Slam Balls
:30 Second Work
Sit Ups
Squats
1/2 Bicycles
Squat Thrusters
Russian Twists
Clean & Press

Repeat 3/4 times..

WOD

Keeping it going...
Workout of the Day -

Warm Up Bike Ride 10 Minutes

25 - 2 Hand Swings
25 - Slam Balls
25 - 2 Hand Swings

:30 Second Stations
1/2 Bicycle
Squats
V - Ups with Slam Ball
Planks

Repeat 3x's for Time
Mine 27:58

It's "time" to start pushing myself a little more. The injury is not healed yet, but no more excuses.

I've taken it easy for awhile now its time to step it up!

A Quick One.

Joint Mobility

2 - 12's

Push Jerks

20 Reps

20 Squats

3 Sets

Lent my other 16 out to a friend and didn't feel up to 2 - 20's

Wanted this to be a sprint...

Time 8:40

Push Ups can Kill!

Joint Mobilty

200 Meter Run

Push Ups

Sit Ups

Squats

17 Slam Balls - 1 Push Up

16 Slam Balls - 2 Push Ups

15 Slam Balls - 3 Push Ups

etc.

1 Slam Ball - 17 Push Ups

Time 19:43

This was a bonus workout. I'm currently getting trained in the art of Crossfit at Crossfit Champions near my house.

Kettlebells/Crossfit are a match made in heaven...

WOD

Joint Mobility

Sit Ups

Push Ups

50 Swings

20 Snatches L

40 Slam Balls

20 Snatches R

40 Slam Balls

20 Snatches L

30 Slam Balls

20 Snatches R

30 Slam Balls

20 Snatches L

20 Slam Balls

20 Snatches R

20 Slam Balls

Time 16.45