Tuesday Jan 31 Tabata Sprints on Stationary Bike


It felt like time…. past time actually…. to do a Tabata Interval…. 20 Seconds of intense exercise followed by 10 seconds of rest…. rinse and repeat 8 times… that’s it… 4 minutes total of high intensity hell (3:40 when you subtract the eight rest intervals)…. piece of cake, right??  Well… I’ll let you know tomorrow when I have the energy to move… LOL

I read and copied an article on Tabata Intervals today that I posted on a couple of bulletin boards at work.  I felt compelled to take my own advice if I was going to encourage others to do the same.

Warmup:  10 minutes on the Elliptical machine

Workout: Tabata Intervals on the Stationary Bike; 4 minutes, 2 kilometers; Resistance level 8 of 20; Legs felt like leaden stumps on the 6th-8th intervals.

Cooldown: 3:30 slow pedal on Stationary Bike; Resistance level 1 of 20.

Want to know more about Tabata protocol?  Here’s some articles I’ve collected.

Monday Jan 30 More “Cardio”


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

Sunday Jan 29 “Traditional” Cardio


My back was still tight from tweaking it last week and from extracurricular activities on Saturday, so today just focused time on “cardio” equipment that had been accumulating dust in the basement.

Elliptical Machine 10:00 minutes

Recumbent Bike 1.25 miles

Elliptical Machine 5: 00 minutes

Felt good to get the breathing and heart rate up and get moving a bit, even if it wasn’t kettlebell or barbell related.

Feb 8th


15 minutes recumbent bike

Spent most of the day singing and jamming with friends to get ready for an upcoming party/concert.

I couldn’t wait until next Saturday, so I’m heading out to the CrossFit gym on Monday to get my first “Foundations” class in.

Feb 4th


15 Minutes Recumbent Bike

Jan 14th


WOD Overhead squat 3-3-3-3-3 reps
*************

Warmup Elliptical 15 minutes

First time trying OHS

Tried OHS without success…. too unstable.  Probably should have tried less weight, but instead held overhead position to work on stabilizer muscles

30sec, Rest, 30sec, Rest, 30sec, Rest, 30sec

Left Arm & Wrist went more and more numb/tingly with each 30 sec hold (?hand position or overhead position pinching a nerve?)

Finished with Air Squats to work on heal staying on floor.

10, 10, 10, 10, 10

Cooldown Recumbent Bike 15 minutes

Jan 4th


Stationary Recumbent
41 minutes (10 miles)

Cardio CrossTrainer
15 minutes (3.2 miles)

My WOD (Total Time 23:15)
50 Reps each ( 15, 15, 10, 5, 5) (e.g. 15 Burps, 15 Lunges, 15 Burps, etc)
Burpees (Simplified as Squat Thrusts)
Dumbbell Walking Lunges (with two 20# dumbbells)

My WOD (Workout of the Day) was a real killer as I’ve never been much for squats, and since the lunges seem to be a derivative, they’ve worked glute angles that I’ve certainly not used while cycling or carrying scuba cylinders.

Jan 3rd


Stationary Recumbent
30 minutes

Stationary Recumbent
45 minutes

CrossFit-inspired Training 30 minutes
50 Pullups (jumping)
50 Dumbbell Push Presses (standing)

After reading quite a bit of information from Crossfit, Brand X, and personal anecdotes from Mountain Bikers, I decided to incorporate some of the CrossFit philosophy into my workout.  As I feel inspired, I’ll see if more or less CrossFit becomes a reality.

Why CrossFit philosophy?
Cycling and Scuba Diving leave major parts of the body unworked and/or atrophied.  Carrying heavy steel doubles on heaving boats for wreck diving, or up and down steps across uneven ground for Cave diving, or riding a mountain bike on twisting single-track requires good core strength.  Rather than just rely on those activities to get a core workout, I’d rather try to be proactive.  Also, these activities sometimes require maximum strength efforts that none of my favorite activities are providing preparation for (e.g. Road Cycling, Scuba)

It seems that CrossFit-type activities might fill the bill.

Jan 2nd


Stationary Recumbent
20 minutes

Cycling on Rollers (Sprint Intervals)
21 minutes

Pec Deck, Biceps
30 minutes

Jan 1st


Stationary Recumbent
30 minutes

Cycling on Rollers
15 minutes

Deadlifts
10 minutes