Monday Jan 30 More “Cardio”

January 30, 2012 at 9:19 pm (Workout)
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Kinda missing the kettlebells and barbell movements, but my back has been very tight and sore….. the long sits on a 90+ minute commute aren’t helping either.  Aside from some brief Grok Squats, haven’t been doing anything additional.  Perhaps tomorrow I’ll more actively try to rehab the sore back… just hoped it would dissipate on it’s own.   Looking to the past week, I can see a chain of events that probably lead to the back strain, not just the KB deadlifts that seemed to be the final straw.

Monday Evening:

Was craving some movement and my back was killing me on the couch.

Elliptical: 5 minutes…. first half easy, 2nd half moderately aggressive

Rowing: 5 minutes… 960 meters…. mostly easy, last minute more aggressive

Recumbent Bike: 5 minutes easy

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1/2 Tabata Rowing Interval

June 16, 2011 at 9:51 pm (Workout)
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Haven’t done a Tabata row in quite a while but felt especially masochistic tonight after dinner.  Last attempt was Jan 2010.

Warmup:
Rowing;
300m, 2:35/500m pace;
300m, 2:20/500m pace;

Workout:

1/2 Tabata Interval (4 intervals) of 20 second Rowing Sprints with 10 seconds rest;
20 seconds, 108m, 10 seconds rest;
20 seconds, 106m,  10 seconds rest;
20 seconds, 94m,  10 seconds rest;
20 seconds, 88m

Did a couple of Yoga stretches afterwards to work on T-spine and shoulder stretching (Cobra and Downward Dog)

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Walking and Rowing

August 26, 2010 at 9:15 pm (Workout)
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Walked a couple of miles in the morning while waiting for new car tires to be installed.

Rowed 1000 meters on the C2 rower.  Started off easy and finished hard.  I can tell I haven’t rowed in months.

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1K Row

March 22, 2010 at 7:30 pm (Workout)
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1000m Row

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Kettlebell Challenge Week 2 Day 2

March 3, 2010 at 11:04 pm (Workout)
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Warmup:

Row 250m x 3

Circuit:
3 Rounds
KB Windmill 3/side, 15#, 20#, 25#
KB 1/2 Renegade Row 4/side, 25#
15 seconds between rounds

Straight Sets
35# KB Shoulder Press 4/side x 2 with a 2 second hold at the top

50# KB Swings x 2

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Puttering around

February 28, 2010 at 8:59 pm (Workout)
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I don’t usually eat pizza, but had a hankering for a Supreme pizza last night, then finished it off today.  Despite waiting a few hours before working out, even the warmup rowing was causing some real nasty tasting reflux.  I decided to keep the workout lite and just piddled around instead.

Rowing 250m x 4

Power Snatch 35#
Power Clean 95#
Front Squat 95#
Chinups (Green Band)
Rope Climbs (modified)

Tomorrow begins Week 2 of the 5 week Kettlebell Challenge.

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Kettlebell Challenge: Week 1 Day 4

February 26, 2010 at 8:29 pm (Workout)
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Warmup:

“Tabata” rowing intervals at low to medium intensity.
8 intervals of 20 second rowing / 10 seconds rest.
1053 meters

Workout:

Circuit 1 (4 Rounds)
35# KB Push Press, x 5 per side
35# KB High Pull, x 8
Rest 60 seconds between rounds

3 minutes rest between Circuits

Circuit 2 (3 Rounds)
25# Turkish Getup, x2 per side
50# KB Swings, x8
Rest 60 seconds between rounds

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Kettlebell Challenge: Week 1 Day 3 and Rope Pulls/Climbs

February 25, 2010 at 11:04 pm (Workout)
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Got a new short climbing rope to play with.  Not much height in the basement, but I wrapped it around the pullup bar and it’s suitable for “pulling” me off the floor if I’m inclined back or sitting down and want to pull myself into a standing position.

Warmup:

500m Row 2:34
Rope Pulls/Climbs 5

Skills Mastery Workout:

KB Press
25# x 5 per side, 60 second rest
25# x 5 per side

KB Windmills
25# x 3 per side, 60 second rest
25# x 3 per side

KB 1/2 Renegade Row
25# x 5 per side, 60 second rest
25# x 5 per side

Circuit Workout:

2 Rounds
3 KB Press, Left 25#
3 KB Press, Right 25#
1 KB Windmill, Left 25#
1 KB Windmill, Right 25#
3 KB 1/2 Renegade Row, Left 25#
3 KB 1/2 Renegade Row, Right 25#
60 second rest

Circuit Time: 3:19

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Kettlebell Challenge: Week 1 Day 1

February 22, 2010 at 9:20 pm (Workout)
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I wanted to see what kind of benefit I can gain from following Coach Izzy’s 5 week Kettlebell Workout, so I decided today was a good day to start.

Warmup:

250m Row x 4 with 30 second rest intervals
Kettlebell Windmills 10#, 3/side

Skills Mastery Workout:

KB Swings
35# x 10, 60 second rest
50# x 10

KB Press
25# x 5 per side, 60 second rest
25# x 5 per side

KB 1/2 Renegade Row
25# x 5 per side, 60 second rest
25# x 5 per side

Circuit Workout:

2 Rounds
6 KB Swings 50#
3 KB Press, Left 25#
3 KB Press, Right 25#
3 KB 1/2 Renegade Row, Left 25#
3 KB 1/2 Renegade Row, Right 25#
90 second rest

Circuit Time: 2:50

Since I’ve not focused exclusively on kettlebell workouts before, I didn’t add anything else into the workout scheme at this time, but I may continue to “grease the grooves” on other exercises like Pullups and Olympic Lifts as I go along.

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Dianesque WOD: Deadlifts, Shoulder Presses

February 19, 2010 at 9:42 pm (Workout)
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I scaled the “Diane” workout the same as the last time for a direct comparison against the last time I’d done it by substituting Shoulder Presses for Hand Stand Pushups.

Warmup:
5:00 min Row 1083m

WOD:
Diane-lite (21 reps, 15 reps, 9 reps)

115# Deadlifts
60# Shoulder Presses

Time: 4:48 (51 second improvement over last time)

The last 2 Shoulder Presses turned into Push Presses (the last time I did this workout, the last 14 were Push Presses).

Cooldown:
KB windmills 10#, 3/side

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