Today's workout was pretty fun. We had the First Anniversary of the Unity Martial Arts dojo. For the anniversary, we had some guest instructors in from out of town. They took us through a workout that included several moves from the katas, including several animal stances. We also ended up doing quite a few push ups.
Our group of two-green-stripes did one of the katas as part of the demonstration period. I also had a chance to do an application from the kata, more of a soft style application. It was a lot of fun and I think everyone appreciated the demonstration.
Also, in my research, I read a recent article that looks at our activity levels and how they affect our health. Big surprise that moving more throughout the day helps you to maintain a healthy weight. The article definitely reemphasizes my choice to take small breaks during the day and move around.
Saturday, February 27, 2010
Friday, February 26, 2010
Ready to Go Again
After yesterday's rest day, I think I'm ready to get back at it. Tonight's workout will focus on weight lifting, after a good warm up.
For my workout, I plan to do the following:
Press, Push Press, Push Jerk Workout
----------------------------------------
Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5
I finished up the workout around 8:30 pm my time. Not too shabby, really. I felt pretty strong during the workout, which is great. I think the rest day yesterday really helped a lot.
Here are the weights I used for the different exercises.
Press 75, 95, 105, 110, 115 - (I hit a PR on the last rep.)
Push Press 95, 105, 110, 115, 120
Push Jerk 95, 100, 105, 110, 115
The work out really went well. The last few sets for the push jerk were pretty tough. However, I kept concentrating on doing the movement correctly and it really helped me get the weight overhead. I love this workout!
For my workout, I plan to do the following:
Press, Push Press, Push Jerk Workout
----------------------------------------
Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5
I finished up the workout around 8:30 pm my time. Not too shabby, really. I felt pretty strong during the workout, which is great. I think the rest day yesterday really helped a lot.
Here are the weights I used for the different exercises.
Press 75, 95, 105, 110, 115 - (I hit a PR on the last rep.)
Push Press 95, 105, 110, 115, 120
Push Jerk 95, 100, 105, 110, 115
The work out really went well. The last few sets for the push jerk were pretty tough. However, I kept concentrating on doing the movement correctly and it really helped me get the weight overhead. I love this workout!
Thursday, February 25, 2010
Rest Day and Planning
Today is a rest day for me. I'm ready for it. I haven't been getting the sleep I should be getting. There are so many things I could say about this topic, like how my health should be a higher priority. That I should get adequate rest and sleep to maximize my fitness gains. That when I sleep well, I perform better. Unfortunately, none of this has helped me get my butt in bed.
Maybe 'staying up late' should have been what I gave up for Lent.
Maybe 'staying up late' should have been what I gave up for Lent.
Wednesday, February 24, 2010
Work Hard, Rinse and Repeat
Last night's workout for the class was a repeat of what I did Monday morning. Most everyone had a good workout doing it, although I'm sure they'll be a little sore today. Also, I did have to take some time to demonstrate to everyone how to do the snatches correctly. I expected this to take some time, so it wasn't a surprise. One key component that I kept going back to was "pulling yourself under the weight" instead of simply lifting with the arms. Focusing on that cue helped everyone do more of a snatch instead of a muscle snatch.
This morning's workout included more weight lifting type exercises. I wanted to focus on the complete body during lifting, so I had us do the following WOD.
As Many Rounds As Possible (AMRAP) in 10 Minutes of:
7 Thrusters
10 Ab Mat Situps
Using 50#'s, I managed to get 9 rounds + 5 thrusters. I really wanted 10 rounds, but I guess I'll have to dial up the pace next time to get it.
This morning's workout included more weight lifting type exercises. I wanted to focus on the complete body during lifting, so I had us do the following WOD.
As Many Rounds As Possible (AMRAP) in 10 Minutes of:
7 Thrusters
10 Ab Mat Situps
Using 50#'s, I managed to get 9 rounds + 5 thrusters. I really wanted 10 rounds, but I guess I'll have to dial up the pace next time to get it.
Monday, February 22, 2010
Throwing Weight Around
During today's workout, I threw in some new movements. We've been working on basic movement and I wanted to try something different. The Olympic Lifts are an awesome way to work on strength and explosiveness. I think I need to add more of this to the workout plans.
Of course, during the warm up, I spent a little time going over the snatch to make sure everyone knew how to perform it safely and correctly.
5 Rounds for Time
------------------------------------------
10 Dumbbell Snatches (5 each hand) (20#)
10 Walking Lunges (5 each leg)
10 Inclined Push Ups
I finished the workout in 7:07. I probably should have increased the number of rounds, as well as added more weight to the snatches. As it was, I was pretty tired at the end, but felt I still had something left. Maybe a push for a faster time would have worked as well. Well, live and learn.
Of course, during the warm up, I spent a little time going over the snatch to make sure everyone knew how to perform it safely and correctly.
5 Rounds for Time
------------------------------------------
10 Dumbbell Snatches (5 each hand) (20#)
10 Walking Lunges (5 each leg)
10 Inclined Push Ups
I finished the workout in 7:07. I probably should have increased the number of rounds, as well as added more weight to the snatches. As it was, I was pretty tired at the end, but felt I still had something left. Maybe a push for a faster time would have worked as well. Well, live and learn.
Sunday, February 21, 2010
I Think I've Broken All the Rules
I was recently reading an article about "Ways to be Obnoxious While Exercising" and I think I've broken every single one of the rules at one time or other.
Let's review, shall we?
1) Wearing Spandex - Spandex is almost a requirement when riding a bike. =D
2) Make Your Workout a Competition - I think this is the definition of Crossfit. I mean, I keep looking at my times and comparing them with everyone else. That's kind of the definition of competition, isn't it?
3) Be the person who sweats everywhere -This is just ridiculous. This is like saying, "Don't exercise so hard that you sweat." Well, if I want improvement, don't I have to work out hard?
4) Wear Shorts When It's 20 Below - No matter how cold it is outside, when you exercise, you want to wear less clothing. I may not have worn shorts at 20 below, but I have exercised in just a t-shirt in 20 degree weather.
5) Doing laps when kids are playing in the pool - I've had this experience. I even made sure to do laps in the lap lanes, instead of the open swim area. However, kids seemed to find their way into my lanes anyways. = /
6) Ride your bike in the middle of the street - Where else are you going to ride, the sidewalks? I don't think so. I will admit, I usually ride close to the white line. However, bicycles are not causing traffic, they ARE traffic.
7) Grunting - I pretty much fail at not grunting. I mean, when I do my Olympic lifts I grunt on almost every repetition.
Let's review, shall we?
1) Wearing Spandex - Spandex is almost a requirement when riding a bike. =D
2) Make Your Workout a Competition - I think this is the definition of Crossfit. I mean, I keep looking at my times and comparing them with everyone else. That's kind of the definition of competition, isn't it?
3) Be the person who sweats everywhere -This is just ridiculous. This is like saying, "Don't exercise so hard that you sweat." Well, if I want improvement, don't I have to work out hard?
4) Wear Shorts When It's 20 Below - No matter how cold it is outside, when you exercise, you want to wear less clothing. I may not have worn shorts at 20 below, but I have exercised in just a t-shirt in 20 degree weather.
5) Doing laps when kids are playing in the pool - I've had this experience. I even made sure to do laps in the lap lanes, instead of the open swim area. However, kids seemed to find their way into my lanes anyways. = /
6) Ride your bike in the middle of the street - Where else are you going to ride, the sidewalks? I don't think so. I will admit, I usually ride close to the white line. However, bicycles are not causing traffic, they ARE traffic.
7) Grunting - I pretty much fail at not grunting. I mean, when I do my Olympic lifts I grunt on almost every repetition.
Wednesday, February 17, 2010
Rising Early is Hard to Do
Getting up early is hard to do, for everyone. I had a tough time getting to the early class this morning. Unfortunately, no one else showed up either. I ended up not doing much of anything.
One thing I did manage to get done this morning is put together the initial version of my Fitness Assessment document. This is something I plan to use when talking to people about their fitness goals and what they plan to do during the workout periods. I also ask specific questions about their nutrition plan.
The cool thing about all of this is the wife initially suggested building the document. She also recommended a friend who needed a personal trainer. I might have my first client very soon. I just hope I live up to her expectations.
One thing I did manage to get done this morning is put together the initial version of my Fitness Assessment document. This is something I plan to use when talking to people about their fitness goals and what they plan to do during the workout periods. I also ask specific questions about their nutrition plan.
The cool thing about all of this is the wife initially suggested building the document. She also recommended a friend who needed a personal trainer. I might have my first client very soon. I just hope I live up to her expectations.
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