MONTHY CHALLENGE

Angie

100 pull ups
100 push up
100 sit ups
100 squats

Time 29:50

What do I win?

AM Run and New Challenge

4 miles this morning.

Also re-investigated another fitness challenge. My PhD program has a competition with the MD program every spring in a variety of events from Football to a 5K to a pipetting challenge. One of the newer events is "Sinai's Strongest Person". The statement for the event is below:


1) Bench Press - 1 rep - bar begins on the contestants chest, and is lifted unassisted until elbows are locked.
2) Squat - 1 rep - contestant bends down until thighs are parallel to floor and then rises until knees are locked
3) Deadlift - 1 rep - contestant straightens fully and can hold bar for 2 full secs.
4) Military press - 1 rep - from seated position, contestant lifts bar overhead until elbows are locked
5) Pullups - the scoring on this will be different - Contestant gets one point for every rep they do. One rep consists of full extension of arms and then chin over the level of the bar. Kicking and any other type of motion is allowed. Contestant gets bonuses for additional weight added, ie. for every 5 lbs the contestant can hold in a pullup, he/she gets 0.1 points added to each rep. Example: Rep-ing with 45 lbs, student A will get 1.9 points per rep instead of the 1 point. I have not decided on the exact numerical modifier yet though.
6) Walking lunge - Similar scoring as above - Contestant will take one step and bring his/her back knee and touch the ground. Each step will grant 1 point, and again there is an added modifier for weight carried. The modifier will be determined at a later date and announced.
7) Plank - last man standing - whoever holds the plank the longest wins! After 2 minutes, we will begin adding 5 lbs on to the back of each remaining contestant until no one is left.

I discovered that women do NOT, in fact, compete against men, as I'd thought. So it's my new goal to KICK ASS at this event come mid-April. I have 90% confidence now that I can kick the ass of any other woman at Sinai, and with another 2.5 months to prepare... I will tear. it. up.

Post for yesterday

Day of the funeral.
Spent the morning trying to write something to memorialize my grandfather.
Frustration built up so I went for a swim.

During the swim I kept telling myself "Swimming is about surrender, not force, not power." I wished I'd gone to kettlebells instead and swung the hell out of the 79 lb. I wish I had a spar, or a session on the heavybags. But I was in the water, and though I was plowing through water (not a good term to use for swimming), I was drowning in emotion.

45 minute swim workout. 1/30/11

Oh yeah, let's also get in our monthly challenges in as well. I think I'll do that today.

Belated AM lifting post

A: One-arm Dumbbell Snatch: 3x6 @ 20, 20, 25
B1: Dumbbell one-leg Romanian Deadlift: 3x6 @ 40 (i.e. 2 20lb dumbbells), last set @ 50
B2: Barbell Bentover Row: 3x6 @ 60, 60, 65
C1: Dumbbell one-arm overhead squat: 3x6 @ 15 (i.e. 5lbs overhead, 10lbs in lowered hand)
C2: Dumbbell incline Bench Press: 3x6 @ 25
D1: Plank: 3x90 secs (made 90, 90, 60)
D2: Reverse Wood Chop: 3x6 @ No. 4 plate + the bumper plate

E: Bodyweight Matrixs

24 Squats
24 lunges (12 each side)
24 jump lunge
24 Jump Squats

First set took 3:12, Second set took 3:30.

The hams continue to ache.

Break-in B.

Deadlifts 2/65, 70 - 15 reps

Dumbell Shoulder Press - 2/15 per arm per set

Closed grip lat pull down - 2/60, 70 -15 reps

Reverse crunches (did them inclined) 2/15

Step-ups 2/20 dumbell in each hand, 30 reps alternating legs.

Things hurt. The book says to do 2 per week, and one more if you can stand it. I'll try standing it on Tuesday. Debating doing something on my off days. Possibly yoga...possibly going back to TKD if I can afford it.

Saturday Long Run

6.37 miles, according to my buddy's GPS. Longest I've ever done! Next week we aim for 7.

Yesterday's workout

Kettlebells again.
Moved up in weight again.
Now all two-handed movements can be done with the 79# bell.

As a small personal goal, I'd like to finish my month of membership at this academy by doing all 2-handed movements in a class with the maximum weight: the 106 # bell. Of course, that may kill me.

I ain't playin

AM: max reps, @20lbs each hand when applicable

1. Push up
2. Wide front pull up
3. Military push up
4. Reverse grip chin up
5. Wide push up
6. closed grip overhand pull up
7. decline push up
8. heavy pants
9. diamond push ups
11. dive-bombers push-ups
12.back flys

rinse and repeat

PM:
Ab ripperx which is composed of
25 reps each

In and outs
Bicycle
Reverse Bicycle
Crunchy frog
Cross leg/wide leg sit ups
Fife Scissors
Hip rock and raise
Pulse ups/heels to the heavens
V up roll up
oblique v up right side
oblique v up left side
climbing your left leg
climbing your right leg
mason twist

Bootcamp

Consider me well booted. The class usually goes about the same - lots of step-aerobics type stuff with weights at the beginning, then a massive set of lunges, then a massive set of "presses" (what, is he British or something?), then a set of hip-flexor work, and finally core. But today, the presses were missing! Instead, a massive set of squats. Oh. Goody. :)

NRWL beginnings

Did Break-In A. Boy oh boy do 15 squats hurt way more than 5.

Squats 2/15 - 125

Push Ups 2/15

Elevated Sit-Up 2/15

Dumbell Lunge - 2/15 - 17.5

Dumbell Row /w elbow out 2/15 20

That hurt. There is much work to do. There was also a mile and change run, but I am seriously considering reducing running to almost nothing and really hitting this lifting program/weightness hard.

AM: Weights

Did NRLW Phase 3, Workout B, Instance 1 today. I'm at work now and don't fully recall the exercises or weights, but roughly:

A: Romanian deadlift with bentover row; 3x6 @ 55, 55, 60
B1: Partial one-legged squat; 3x6 @ 0, 20, 20
B2: Wide Grip Lat pulldown 3x6 @ 85 (but couldn't make it through the full range of motion, so 2nd and 3rd sets were @ 70
C1: Back extension, 3x6 @ 0, 10, 15
C2: YWTL; 3x6 @ 3, 3, 5
D1: Swiss Ball Crunch, 3x6
D2: Hip Flexion, 3x6
D3: Lateral Flexion, 3x6
E1: Prone Cobra, 3x90s
F: 15 mins intervals. "Easy" was running at 6MPH, "hard" was 7mph for the first two intervals, and 8mph for the last 3.

Intervals make the treadmill SO MUCH MORE BEARABLE!!! I hate treadmills, but this was actually tolerable.

1/26/10

Light day to compensate for last night's madness:
5x5 ab-wheel rollouts. Full extension from standing. 1 sec. hold at the bottom.
3 punch out drills. Max speed. go until exhaustion.

Honor

Last night, I had my best kettlebell class to date.

I think my grandfather's passing at around 4 in the afternoon inspired me to do it. I visited him in the hospital on Monday and saw how illness and old age had shrunk him. Stewing with emotions all of yesterday - the year or so of preparing for this day couldn't hold back the flood - I finally let go during class.

For the first time, I led the class in weight. Using the 74 lb. bell and channeling all the sorrow into each swing... It's silly. I don't think grandfather ever lifted weights in his life. He just had a long life filled with manual labor. But I didn't know how else to honor him last night but to give his memory my very best effort.

I went through the stretching routine. Hips, knees, ankles, loosening. I felt the weight crawl from my heart to my throat. You don't honor iron with tears.

There are only a few times where I felt like I've given something what I can comfortably call "my all."  The Syracuse Half-Ironman, the NYC Marathon, and last night's class. Two of those events are fairly prestigious and one will probably never even merit more than a half-remembered blip in a locker room, but I gave it my all.

74 lbs. 1 hour. Continuous exertion. I was determined to go full throttle to the finish. No saving anything for tomorrow. Tomorrow's not promised to anyone. My eyes will not dim their light.

People who come to me asking to see their 6-pack, get big or "just look good, not like a bodybuilder, but trim y'know?" could never understand what I do. Iron is language. Iron is heart. I run, bike and swim, but I was reborn through the iron and to the iron I will always return. I say that I'll do triathlons for my whole life, and I will, but once I finish on Kona's holy hill, my career for all intents and purposes is over.  A sprint here, an Olympic there and when the itch gets me, a full Iron just to remember the pain. But after I conquer Kona, I'd like to go back to the iron, my dear friend, my lover, my teacher - the language I speak, the curtain to the Sanctum Sanctorum.

Focused. My intention honed, sharpened, tight and taut. No animal soul, but a human mind directing the flow of these ruddy rivers.

People have been asking me what they could do to help. Live your life. "And he has shown you O man, what is good. And what does the Lord require of you? To act justly, to love mercy, and to walk humbly with your God." (Micah 6:8) I don't want food. I don't want someone to talk to. Not right now at least. I want to watch your life flourish, roots deepening, shoots lengthening. I want to see you grow, mature, ripen and when the time is ready, for you to pass on the baton yourself, lighting the way to tomorrow with your own life. Want to help me move on? Act justly. Love mercy. Walk humbly with the God who made us. I don't ask people to do things for me. Do something for yourself. Grow. Go out there and discover the width and breadth of this world and find the God who fashioned it all for your joy. Be elated, be broken, wail and laugh, dance and despair at life's enormity. Live.

The iron spun slowly through the air, unfettered manatee ballet. I watched it fly, float dangerously. I was foolish for letting my hands off the bell for so long, and for daring to leave them off longer and longer with each rep. One Mississippi. Two Mississippi. Even now a three. The speed of the downswing threatened to tear my arm out of its socket, its force pulling me off my toes. Body braced as a unit, I held the line. We held on.

I think about my grandfather. I never knew him well. He lived with me for about a quarter-of-a-century, all but two years of my life, and I do not, can not, recall a single conversation I had with him. But I'm deeply grateful because my mother divests tomes about the love that they shared between each other. That love forged my mother into the woman of dignity and strength that she is today. That woman forged the man I am today. I could not be who I am if he was not as he was. Thank you, grandfather, for the impact you've had on my life. I will continue to honor your memory by pushing forward in my life. Neither China's Communist Revolution nor the challenge of sending down roots in a foreign country late in your life could break you. Neither will life's challenges hold me back. Here's to you.

Pilates

I was seriously the youngest person in this class by at least 10 years. And I don't mind saying, in the best shape except for the instructor.

Yoga

Mmmm yoga. The workout that just keeps on giving. Today I tried to keep my eyes closed for as much of the class as possible - I find when I look at other people I either judge them, or end up judging myself if their pose is prettier than mine. That is SO contrary to the point of yoga, that I have to get myself out of the habit. And if that means I have to do it blind, so be it.

1/4 marathon!

6.5 miles today. It's no half, but it'll have to do.

Manhattan Half

Good morning, children.

Daddy's going to do a half-marathon while you're still sleeping.
Then he's going to 5 Points for workout #2 of the day.

It's 5:30.

BAAHAHAHAHAHAHA

Evening

Another kettlebell class. Can comfortably do the 60 lb. bell now. Next week, 70 lbs.

Eyes

I hate when these trashes clog up space in gyms. There she stood in front of me, short, not too skinny, not too flabby, not at all muscled, staring off at the other classes in session.

"First up is the deadlift. Hips back like so. Then drive from the heels like this. Repeat."

I've been doing deadlifts for half a decade now. I've done twice my bodyweight. I've been flirting with 500 lbs. for so long that we should be talking about her place or mine right now. I wouldn't say I'm an expert on deadlifts, but I know enough to be offended by what this woman is doing in front of me.

8 lbs. Lazy, goddamn lazy movement. Back rounded, head turned to the side to look at other people, open mouth sucking in air, muscles barely firing. She looks bored as hell. And why shouldn't she? If I was lifting a weight that cost me nothing, I'd be bored as hell too. I look at the women on her right. One black, one white, both impressive. Backs rigid and flat, hips shooting out back, muscles like steel wires. I look at the other members of this class and all of them are working hard. I'm pushed by their spirit.

But right now, right in front of me is this wom... this girl, who looks like she has a million better things to do.

"Rest!"

We stop. I take in the rest of the class. Some instructors stand arms akimbo clad in their Underarmor shirts. They're barely even warmed up yet. I look at this chubby girl at the far end of the class. She's probably a basic member like me. Comes in sweats and a tank top. I respect her. Most people would say that she's less fit than the girl in front of me. She has jiggle around the middle and on her legs. I take the opposite view. Her spirit works hard and gives a great effort every class. That's worthy of respect.

Henry Rollins taught me that the iron always gives it to you straight. People all around you try to tell you who you are, rock star gods or congealed sewage bricks. The iron never bullshits you, never gives you something you didn't earn. This woman in front of me won't get anything but an injury the way she's going. That chubby girl at the end? She's going to shine. She gives it her all every time and that's all I ask for, all I care about, all I need to stoke the furnace in my own heart.

I don't know who she is. Actually, to be honest, I don't really care to know. I like the class this way. No one talks. No one chats. No one is trying to ask me about the game that was on last night. They're all just working hard; steely eyes, focused, iron will being forged.

This woman won't last. She's already lost. You can tell it in the eyes. The body language. We're 45 minutes in. My lower back is screaming at me. My abdominals want to curl me into a ball and stay there. I'm swimming in a sea of my own sweat. I keep moving. She still dry and still lazily moving the 8 pounder like it was a bag of groceries. Like a suction-cupped tendril from the abyss, her very presence threatens to drag me back to the past, to who I used to be.

What are my eyes doing? I ask myself this question every time. Are they slowly rolling up in their sockets, wandering over and looking at other people? What are they doing? Straight ahead! Focus! We are not done yet! "You go where you look." That's a basic lesson driving schools teach. That's why you're supposed to keep your eyes on the road. That's why every feint in every sport starts with the eyes. Your eyes give away your level of commitment, your spirit, your veritas. Look forward, keep looking forward and nothing can pull you back.

Early Push

So, I am managing to go to bed at 11 PM and wake up at 6:45 AM for the last 3 days. Today I wanted to get to the gym but after a snooze or two I realized I didn't have enough time to do that and shave, so I knocked out 90 push ups (in sets of 15) and headed out. To one of the worst commutes I have had in my life. When the train is full when you step onto it in Queens, things do not bode well.

Best run in weeks

So after my 60 hour workout hiatus, we ran 5 miles this morning. I'd thought we'd meant to do 4, but suddenly we were at 72nd street, and so 5 miles it was. I felt great! This was my 4th run in my new shoes, and I think the different socks I was wearing today made a big difference, as I felt no foot pain! Huzzah!

1/19/11 Evening

Kettlebell class again tonight.

Moved up over the 60 lb. mark for a whole hour. I think I can go even higher. Perhaps the 75 lb. bell? I'd be tied for 3rd place in the class with everyone ahead of me being an instructor. That'd be amazing. I'm seriously considering getting RKC certified in 2 years or so.

Back to it

After 60 hours of not working out (GASP!) tonight included an hour of a yoga/pilates blend class. I like it cuz just when it's getting too hippy dippy, there's some serious core work. And just when my core screams "NO MORE" there's something relaxing and yogic. Best of both worlds

1/19/11

Morning workout
50 knuckle pushups to warm-up
5x5 one-armed knuckle pushups on each side
5x5 ab-wheel rollouts with complete extension
1 minute shadowboxing between each set.

The war continues

Up at 7. 3 miles. Into shower, then work. Here's to keeping momentum going.

Chest and Back day

Today is p90x chest and back. Only did half of it.
@maximum rep/ 20lbs (guesstimation of how many reps it were)
push ups (33)
wide arm pull up (11)
military push up (15)
reverse pull up (6)
wide arm push up (22)
close grip pull up ( 6)
triangle push up (8)
pants down up (20)
lawn mowers (25)
diver bombers (7)
back flies (5)
wing chun push ups (5)
chain punches (30 seconds)

just double these and you get what p90x chest and back is basically.

Awake.

Woke up early to go running, but the shit rain and ice coating on the...everything...was a bit too much for my first time out. I did a bunch of qi gong & breathing meditation in my room though, after eating within an hour of being awake for the first time in...years. Feels good.

Madness

First time attempting the 300 work out. It seems that I have a long way to go when it comes to knocking out these 300 reps.

Jump Squat: 30

Staggered Push Up: 15

Explosive Push Up: 9 (remind me to do these not last)

Prison Squat: 30

Hindu Push Up: 8 (Ho boy these suck, I can't wait to get better @ these)

Lat Pulldown (replaced Kneeling Band Row: 10/70-70-75

Burpees: 30

Pull Ups: 4 (ugh...this is gonna be a long road.)

Double Crunch: 30 (these feel pretty good, might try and start ramping these up immediately. However, my abs still hurt)

There was a 2 mile run in there. I think it was 2 miles...could've been more, but I can't be bothered with google maps @ the moment.

AM Run of Suck

No motivation, no energy. Sore from yesterday. 3 miles. But that's 3 miles more than I could have done!!!!

1/17/11

30 minute warm-up swim to start the day.

Monster core work tonight.
The plan:
4x15 ab-wheel rollouts from standing
Between each set, 50 crunches.
4x50 extended arm pushups
Between each set, 25 leg raises.
10x3, side-dips while holding a 20 lb. dumbbell
30 sec. rest between each set.
3 plank holds for time to finish up.

Ho. Ly. Crap.

Today began Stage 3 of the New Rules...

A: One-arm Dumbbell Snatch: 3x6 @ 10, 15, 20
B1: Dumbbell one-leg Romanian Deadlift: 3x6 @ 40 (i.e. 2 20lb dumbbells)
B2: Barbell Bentover Row: 3x6 @ 45, 55, 55
C1: Dumbbell one-arm overhead squat: 3x6 @ 15 (i.e. 5lbs overhead, 10lbs in lowered hand)
C2: Dumbbell incline Bench Press: 3x6 @ 25 (only managed 5 reps on the 3rd set)
D1: Plank: 3x90 secs (made 90, 80, 60)
D2: Reverse Wood Chop: 3x6 @ No. 4 plate (Still no clue what weight this is)

E: Bodyweight Matrixs

24 Squats
24 lunges (12 each side)
24 jump lunge
24 Jump Squats

First set took 3:55, Second set took 3:38.

I'd encourage all of you to try this BW matrix. It's INTENSELY harder that it looks.

1/16/11

5 finger-pushups, 30 seconds of shadowboxing = 1 round
5 rounds to warm-up

then
3x12 ab-wheel rollouts.

Easy peezy core day. Can't wait for tomorrow's 8am kettlebell class.

Weekend long run

6 miles today, complete with all the hills central park has to offer. New shoes may have to be returned (yay 14-day "wear 'em" return policies) as my left arch continues to start hurting about 3 miles in. The last half of this run, needless to say, was unpleasant.

I'm also going to take this opportunity to brag about my breakfast and lunch, because I <3 them so much:

Pre-run: 3/4c 0% Fage yogurt with a half banana and 1/2c fiber one
Post-run: 2 egg whites and a whole egg scrambled with 1oz lowfat cheese, a cup or so of spinach, 3 sliced mushrooms, and 2oz lean ham (with 1tsp canola oil).

Livestrong is already yelling at me about my "excessive" protein intake. I actually view this as a badge of honor.

Realizations in the winter

Link that inspired this post.

I don't think I've worked out this hard in a January... ever. A couple of times now, I've been left rolling around on the floor gasping for air. I'm in heaven.

This Academy and this Soulforge were exactly what I needed to kickstart my engines and power me to a new level of capability. I love training at Academy 5 Points with professional, semi-professional and amateur martial artists and coaches. We all take the classes together. I feel a tremendous drive and urge to match them workout for workout. I fall short every time. But I'm getting closer. This proximity to elite fitness starves my soul, nourishes the hunger for performance.

But you know what? I won't miss it when my membership runs out in about 2 1/2 weeks. I'm going to use the fire and passion I've acquired here and bring it right into my triathlon season. Offseasons have a purpose. I can't believe that after 4 or 5 years of competition, I've finally realized it.

Off to do the first workout for Saturday. Barefoot running and then ring and bell work.

AM Lifting - So what, I'm late

NRLW: Stage 2, Workout B, Instance 4

A: Deadlift 2 x 10 @ 105lbs
B1: Bulgarian Split Squat: 2x10 @ 25
B2: Underand lat pulldown: 2x10 @ 85lbs
C1: Reverse lunge with forward reach: 2x10 @ 20lbs
C2: Dumbbell Prone Cuban Snatch: 2x10 @8
D1: Swiss ball crunch: 2x10 w/ 10lb med ball
D2: Reverse Crunch: 2x10
D3: Lateral Flexion: 2x10
E: Prone Cobra: 2x60s

F: 15 mins of bike intervals

Sunday I move on to Stage 3!!!

Impossible Goal

http://www.youtube.com/watch?v=rVTHQ9H9kV4

I want to know how to train for THIS.

Forgot to post

Leg extension 10/75-85-90

Leg press 12/150-150-156.8

Hip adduction 10/70-75-80

Hip adduction 10/70-75-80

Calf Extensions 10/150-150-150

And then some random gym employee told me I needed to take my hat off (winter yankees hat) that I was wearing because my hair was f to the uped. There were other large dudes in the spot with bandanas on, and when the idiots grunt and drop their 55 pound dumb-bells against the rules, not a fucking word is said to them. Seems it's easy to boss around the skinny guy.

I got so mad I just stopped doing my work out and left. Ran 2.75 miles...was gonna be 3 but my left knee decided to almost give out on me 5 blocks from my house. I kind of want to go back with a hat every time now.

PM Pilates

50 mins of pilates. Ow. Though mad props to the two guys who came - likely not easy walking into a room of 25 women for your workout. Now I guess they realize how I feel walking into the weight room while they're grunting

Late update (And today's update)

Last night: Kettlebell class again. It's been less and less monstrous each time. My muscles are memorizing the movements and I've adapted already. I guess this just reinforces the importance of base-building and how this cannot, must not be skipped over for any reason. I spent maybe 6 or 7 years now building a base of fitness that's included strength, speed and endurance. I'm not the best at anything but I can switch to anything really quickly.

Well, let me rephrase that. I have a relatively well developed base. As far as the average person goes, I'm fitter than they'll ever dream of being. As for where I want to be, I'm so pitifully far away. I can only hazily imagine having what it takes to qualify for an Ironman slot on merit. It's the kind of imagining you have to do to imagine breaking a law of thermodynamics. Sure, it could happen but it'd have to destroy your concept of reality to learn it.

Oh yeah, and I did 3 sets of 10 ring pushups and 5 chin-ups after the class. Ring pushups are tremendous movements. I love them to bits. They tax the core and arms far, FAR more than your average pushup.

Today, I, and 2 co-workers moved 2 tons of files by hand. Fun times.

Belated AM Run

4 miles in NEW SHOES! tada!!!!

PM Lifting

Seated Row 10/80-80-85

Overhead Press 10/50-50-55

Calf Extension 10/110-110-130-150

Skullcrushers 10/30-30-30

Lat Pulldown 10/70-70

Crunches 20x5sets

Plank 40sec x3sets

Fly delt 10/75-80-85

Bench Machine 10/55-55-70

So, I saw this work-out online and was wondering if it would be better for me to generate strength and do something more consistent than some random 9 or 12 exercises when I want to work either upper body, abs or legs. This looks like it would be just suck enough to really make me work at it, and good enough to keep me going. Though, I doubt I'll be able to do 30 pull-ups by the end of 2010. Thoughts?

http://www.metacafe.com/watch/514640/300_spartan_workout_training_home_version/

AM Lifting

New Rules of Lifting, Stage 2, Workout A, Instance 3

A: Front squat/push press: 2x10 @ 50lbs

B1: Step Up: 2x10 @ 40lbs

B2: Dumbbell one-point rows: 2x10@ 20 (per hand)

C1: Static lunge with rear foot elevated: 2x10 @ 40lbs

C2: Pushups: 2x10

D1: Plank: 2x60s

D2: Cable Wood Chop: 2x10 @ whatever plate 5 is

And then I got to feel like a wuss as this stick of a girl walks over and does 5 pullups like it ain't no thang. I guess when you weigh 12 pounds, it's probably pretty easy.

1/12/11

What's up homies?

Still able to shovel this morning. I love everyday workouts. Love them.

Evening Double-header

Monstrous.

Absolutely monstrous. First a kettlebell class at 6. Then a conditioning class at 7. 2 hours. Body hit harder than a half marathon. First time in years that I was rolling on the floor, breathing with my shoulders. None of that delayed onset soreness. I'm sore right now. If I'm alive, I'd like to do it again tomorrow.

Holy smokes. So happy.

Tuesday Fun Run!

4 miles this morning. It was colder than I thought.

Monday

Only one workout on a Monday??? Sacre-bleu! 45 mins of Cardio Kickboxing. With something like 6 minutes of jump rope. A good sweat was had by all!

1/10/11

Just spent an hour trying to teach myself how to jump rope.

I've been working on remembering the importance of fundamentals and jumping rope is one such fundamental. I remember an anecdote that Ross shared in his training manuals. Fighters that he trained alongside and worked with often wanted to lift weights and get stronger or hit the punching bag to let off steam but very few fighters wanted to jump rope and improve their stamina, endurance and hand-eye coordination. The losers of a fight often remark how tired they were or how heavy their arms felt.

Basics.

If I've learned anything over the course of my years, it's the importance of foundations and fundamentals.  You can only build as high as you've dug deep. There's never any substitute for foundation work. I could do all the peripheral stuff I want but at the end of the day, I'll stand or fall on the integrity of my foundation.

Jumping rope reminds me of this truth.

Late post

Did the 5mile run with H yesterday. Came in about half a second behind her. Will probably be doing 75-100 push ups tonight. My system still isn't running. This is getting frustrating.

1/9/10

Ran a 10k this morning just so I could outdo you 5-milers.
Didn't keep track of time. Just loosening the muscles preparing for this coming season.

Fred Lebow Classic

5 mile race? CHECK! Unofficial time: 43:45, or an 8:45 mile.

Ow.

Fly Delt 10/75-80-85

Seated Row 10/75-80-85

Torso Rotation 10/75-80-85

Overhead Press 10/50-55-50

Lat Pulldown 10/80-80-85

Crunches 4sets - 20reps

Plank 3sets 35sec

Tricep Curls 10/40-40-45

Dumbell Flys 10/25-25

Does the race count as a work out tomorrow?

Give me my 15 cents

75 push ups last night, straight sets of 15. I think I'll tack on another set the next time I do it. Debating either going back to max out on that One Hundred Push Ups Website (left the program on week 4), but I'm not sure how that will impact the rest of my lifting/running/excuse-making.

We'll see what happens today...If it's not too cold after work I might hit up the track. Ah well.

Late post, and on-time post

Last night went to Total Body Workout - basically 15 mins of cardio (running and a lot of jumprope), followed by a killer set of lunges, some core work and finishing up with our usual arm rotation of bent-over rows, bicep curls, overhead pressing and upright rows.

This instructor is a fan of counting down: 8, 7, 6, 5, 4, 3, 3, 3, 3, 3, 3, 2, 1. Many people in the class hate it. I think it's hilarious.

This morning, NRLW Stage 2, Workout B, Instance 3:

A: Deadlift 2 x 10 @ 100lbs

B1: Bulgarian Split Squat: 2x10 @ 15 for set 1, @20 for set 2

B2: Underand lat pulldown: 1x10 @ 70lbs, 1x10 @ 85lbs

C1: Reverse lunge with forward reach: 2x10 @ 15lbs

C2: Dumbbell Prone Cuban Snatch: 2x10 @8

D1: Swiss ball crunch: 2x10 w/ 10lb med ball

D2: Reverse Crunch: 2x10

D3: Lateral Flexion: 2x10

E: Prone Cobra: 2x60s

Hi there

yo wddup first post wooo, Phil here with the exception of stan I don't think I know any of you. But thats ok I'll see you at the end of this when you feed me food.

Not so knowledgeable about excercise names or working out in general but I shall try my best to describe them. Most of my workouts come from the p90x(a workout regiment) cds so ill just say which cd it was for that day.

AM: Don't usually work out twice in one day but work was boring so hey! use your time wisely right? Worked out the forearm, wrist, and fingers by grabbing the tip of this big ass tube with one arm and like doing a variety of exercises which include gyrating it around and like swirling it all around and stuff. 20 reps, 2 sets for each exercise

PM: p90x - Core Synergetics w/o bonus - First time doing it, didn't like it that much, 2 much cardio not enough RAWRR

Nutrition:
Just bought some chicken, some wraps, and a george foreman grill. Gonna make some chicken wraps and pour the oil from the chicken that the foreman grill extracted back into them. Basically trying to reverse engineer the things people would avoid eating when trying to lose weight and eat those things, while trying to keep the sodium levels low.

Late Post

There was about 3miles worth of running yesterday. I didn't get to post before I passed out just because I spent most of my evening discussing how to fix my shit-box. Theoretically, I've nailed it down and the parts to replace those I can't verify aren't fucked are incoming. Granted, I wanted to fix it for free, but alas. C'est la vie. I am tiring of training alone or working to motivate myself, but I suppose that is what this is here for.

Thank you for that.

There are idiots in my internet box...

Why do some women insist on lifting 3lb weights? What do they hope to accomplish? And why do people fear "bulking up"?? Do the not realize how hard bodybuilders work to look like that? Like 10-hour days in the gym, plus testosterone and god knows what other chemicals?

"I just want to tone" they say. TONE is the tension on your muscle at rest, and is nearly impossible to change. "I want long, lean muscles, like a dancer" they say. Well unless you have the genes for that, you are shit outta luck.

Me? I want big, strong muscles. 3lb dumbbells do not figure into my plan.

AM: Run

4 miles with my running buddies today - running with buddies is SO MUCH BETTER than running alone. Partly it helps that just when the discomfort is getting too great, I can get distracted by conversation, and partly the "I don't want to be the pussy of the group" feeling keeps me chugging along.

Stan, your rave reviews of kettlebelling have made me even more eager to try the kettlebell/TRX/medicine ball class at my gym. It's called "BreakThru Fitness" and terrible spelling aside, it sounds awesome:

"Utilize the latest training techniques to challenge your body in new ways. This fast paced, small group format uses intense circuits of TRX®, Kettlebells, medicine balls, core exercises and plyometrics to provide an individualized workout. For advanced fitness enthusiasts and athletes only. "

And for the first time in my life, I think I count as an advanced fitness enthusiast!

1/6/11

Finger pushups
10, 12, 14, 16, 18, 10, 10, 10
For a total of 100 finger pushups.

Compared to the amount I did a few days ago, this just goes to show that the spirit is what's lacking, not the body. Once you get used to the pain, you seek out more and more of it.

Can't wait for another kettlebell class tonight. I'm definitely hooked.

1.5.11

Don't know why this didn't post last night but LAST NIGHT'S workout was a double-header at 5 Points Academy in Chinatown. First a kettlebell class and then a stretch class for an hour and forty-five minutes of bliss.

Kettlebell class (from memory)
Warm-up
Kettlebell deadlifts @ 20kg 1 minute work, 30 seconds of jumping jacks, 4 rounds
Kettlebell swings @ 20 kg 1 minute work, 30 seconds of plank from hands, 4 rounds
Kettlebell deadlifts 1-handed @ 20 kg 1 minute work, 30 seconds of crunches, 4 rounds
Kettlebell swings 1-handed with mid-air switch @ 20 kg 1 minute work, 30 seconds bicycle crunches, 4 rounds
Kettlebell swing & pull 1 handed @ 24 kg 1 minute work, 30 seconds plank on forearms, 4 rounds
Kettlebell clean & press @ 24 kg 1 minute work, 30 seconds of squats, 4 rounds
Kettlebell squats @ 20 kg 1minute work, 30 seconds of shadow boxing, 4 rounds
Kettlebell swings @20 kg 1 minute work, 30 seconds of shadow boxing, 4 rounds
Stretch-out

Stretch class

Tabata protocols. Pretty amazing.

Something to read

As we advance in the spiritual life and in the practice of systematic self-examination we are often surprised by the discovery of vast unknown tracts of the inner life of the soul. They seem like great plains stretching out in mystery and wrapt in mists that sometimes for a moment lift, or sweep off and leave one looking for one brief instant upon great reaches of one’s own life, unknown, unmeasured, unexplored. Men stand at such moments breathless in wonder and in awe gazing upon these great tracts upon which they have never looked before, with kindling eyes and beating hearts; and while they look the mists steal back till all is lost to sight once more and they are left wondering if what they saw was reality, or the creation of their fancy. Or sometimes they see, not far-stretching plains which fill the soul with an awestruck sense of its expansiveness and of how much has been left absolutely uncultivated, not these plains but mountain peaks climbing and reaching upwards till lost in the heavens, echoing it may be with the voice of many streams whose waters fertilize and enrich those small tracts of the soul’s life which have been reclaimed and cultivated and which many a man has thought to be his whole inner self, though he never asked himself whence those rich streams had their source. Now he sees how their source lay in unmeasured heights of his own inner being whose existence he never dreamed of before. In one brief instant they have unveiled themselves. He looks again, and they are shut out from his eyes, there is no token visible that he possesses such reaches, such heights of life. The commonplaces of his existence gather in and crowd upon him, the ordinary routine of life settles down upon him, limiting and confining him on all sides, the same unbroken line measures his horizon, such as he has always known it, the same round of interests and occupations crowd in upon his hours and fill them, the pressure of the hard facts of life upon him are as unmistakable and as leveling as ever, bidding him forget his dreams and meet and obey the requirements of the world in which he lives. And yet the man who has caught but a momentary glimpse of that vast unknown inner life can never be the same as he was before; he must be better or worse, trying to explore and possess and cultivate that unknown world within him, or trying—oh, would that he could succeed!—to forget it. He has seen that alongside of, or far out beyond the reach of, the commonplace life of routine, another life stretches away whither he knows not, he feels that he has greater capacities for good or evil than he ever imagined. He has, in a word, awakened with tremulous awe to the discovery that his life which he has hitherto believed limited and confined to what he knew, reaches infinitely beyond his knowledge and is far greater than he ever dreamed. -From Self-knowledge and Self-Discipline by Basil William Maturin

AM: Weights

New Rules of Lifting, Stage 2, Workout A, Instance 3

A: Front squat/push press: 1x10 @ 45lbs, 1x10 @ 50lbs

B1: Step Up: 2x10 @ 30lbs

B2: Dumbbell one-point rows: 2x10@ 15 (per hand)

c1: Static lunge with rear foot elevated: 1x10 @ 30lbs, 1x10 @ 40lbs

C2: Pushups: 2x10

D1: Plank: 2x60s

D2: Cable Wood Chop: 2x10 @ whatever plate 4 is, plus the bumper plate.

I do wish the school gym would post what weights the plates are, since they're just numbered.

PM Workout

Yoga complete!!! Also, discovery of a new neighborhood bar, to which I move we go after Saturday's race!!!

Yoga is a tough spot for me - there are so many workouts I can do in hour that burn more calories and likely build more muscle, but nonetheless I have renewed my commitment to do yoga once a week. I think it has benefits that cannot be measured in weight loss or sheer strength.

A lighter day I guess? I suppose I should feel good that I registered for the 5miler on Saturday. Oh lord, this will be hard. But, to the details...

Fly Delt - 10/70-75-80

Seated Row - 10/70-80-85

Lat Pulldown - 10/75-80-85

Skullcrushers - 10/20-25-25

Dumbell Flys 10/20-20-20

Benchpress 10/65-75-75

Ran a mile, but could've pushed harder...ah well. Time to not suck for Saturday. Still distracted by my broken system, but slowly confirming what's going on with it. Will hopefully have the problem isolated and fixed...must push through it.

Tuesday AM

1 hour of Pilates.

It is super hard to focus on all the muscles that should be contracted at once for some of these moves at 7:15 in the morning.

Breakfast brag: Green monster! 1/2c Greek yogurt, 1/2c skim milk, 1 scoop vanilla protein powder, 1 banana, 1 large handful spinach, 1/2c each frozen peaches and frozen mango. Deeeeeeeeeelicious!!!!

1/4/10 AM

5x5 one-handed pushups on the knuckles, each side
20/10 tabata knuckle pushups 8 rounds

Tabata workouts are HIIT workouts High Intensity Interval Training. Do as many reps as you can in 20 seconds. 10 second rest. That's one round. 30 seconds.

Conventional wisdom advises against doing the same body part 2 days in a row. Screw conventional wisdom. My original plan was to do some hill sprints this morning but I woke too late to do so and this workout was a last minute mashup.

I'm signing up for a month of basic membership at Five Points Academy in Chinatown tonight so I didn't want to work the muscles so badly I couldn't do the kettlebell class which is without a doubt amazing. I'm also really intrigued by the ropes and soon-to-be sandbag class. I guess I'm just a big lover of martial arts training in general.

So it begins...

Workout consisted of machine work, focusing on legs & abs:

Torso rotation - 3 sets (70-75-75) x 10 reps

Leg Extension - 3 sets (70-80-90) x 10 reps

Leg press - 3 sets (134.5-150-156.8) x 12 reps

Hip adduction - 3 sets (50-65-80) x 10 reps

Hip abduction - 3 sets (50-65-80) x 10 reps

Plank Pos. - 3 sets x 35sec

Pull Ups - 2-2-1

Abdominals - 3 sets 110-115-110 x 15 reps

Here's to hoping that's not too bad for starting out. Need to register for the 5miler before tomorrow night.

Bring the pain

Workout 2

Workout #2 consisted of a 20-min abs class, followed by 50 minutes of Cardio Kickboxing. Why did both classes have to end with planks, why!?!? Kickboxing was extra fun today since all 10 attendees had been to class before, and so the teacher didn't have to bother showing us all the beginning things.

A good sweat was had by all.

Ran 4.4 miles at a pathetic 10 min mile pace. Seems the 20lb load from yesterday is still with my left shoulder and it was most aggravating. I think if I'd had my running buddies with me, I could have powered through, which points dramatically to one of my major weaknesses: mental toughness.

I expect this year of challenges should help me in that regard.

1/3/10

Morning Workout

Knuckle pushups 50, 40, 30, 20, 10
In between each set perform 10 finger pushups.

I was unable to complete the last set and a half of finger pushups.

Some people approach fitness... working out, with the intention of function. I want to look good. I don't want to die. I approach fitness, working out with the intention to have as much fun as I can. This workout is a good example of it.

Knuckle and finger pushups are common staples of a martial arts regimen. Knuckle pushups create excellent hand and wrist stability allowing a fighter to punch at full force without worrying about breaking their hand. Finger pushups should be in the diet of every grappler.

I am not a martial artist. I perform these movements because I enjoy new challenges. 10 finger pushups is quite difficult. The muscles aren't worked very much, but your fingers feel as if they're going to explode in a bloody mess. My muscles can handle it. Can my mind keep pushing even when my fingers are screaming at me to stop? The extent of my will was 34 finger pushups today. I didn't push out the 35th.

But that's OK. That's why I'm going to come back. And again. And again. This is how the body learns its limits -- by continually pushing against them.

Train hard.

LINKS: RossTraining.com was the major website that helped me learn a whole universe about athletics. Ross has been a great example for me to follow and I love the fact that he answers his e-mails personally. You can read more about hand training in this blog post.

==============================================================
EVENING WORKOUT

4 hours helping a friend move.

Fitness doesn't require special techniques and gadgets. It requires getting your ass in gear.

Workout 2: Dinky

Workout 2 pales in comparison, but I count it!

2.5 mile walk, 2nd half of which included a ~20 pound load.

My first 2011 Workout

Happy New Year!!

Today's first workout is from the New Rules of Lifting for Women. Stage 2, Workout B, Instance 2:

A: Deadlift 2 x 10 @ 100lbs

B1: Bulgarian Split Squat: 2x10 @ 10 for set 1, @15 for set 2

B2: Underand lat pulldown: 2x10 @ 70lbs

C1: Reverse lunge with forward reach: 2x10 @ 15lbs

C2: Dumbbell Prone Cuban Snatch: 2x10 @ 5 for set 1, @8 for set 2

D1: Swiss ball crunch: 2x10 w/ 8lb med ball for set 1, w/ 10lb med ball for set 2

D2: Reverse Crunch: 2x10

D3: Lateral Flexion: 2x10

E: Prone Cobra: 2x60s

F: 14 min intervals on bike.

The idea with NRLW workouts, since I'll be posting a lot of them, is to do all sets from A, then B, etc. So for this workout, I did A, A, B1, B2, B1, B2, C1, C2.... etc. with 75s rest between each exercise.

Have a strong day, all!

1/2/10

First workout of the New Year

3 ab-wheel rollouts
30 sec. jumping jacks
3 ab-wheel rollouts
30 sec. shadowboxing
3 ab-wheel rollouts
30 leg lifts
3 ab-wheel rollouts
15 side-bends
3 ab-wheel rollouts
15 side-bends (other side)
3 ab-wheel rollouts
30 crunches
3 ab-wheel rollouts
30 extended arm pushups
3 ab-wheel rollouts
1 minute plank, arms extended
3 ab-wheel rollouts
1 minute plank, forearms
3 ab-wheel rollouts
rest

This workout was inspired by Bill's kettlebell class at Five Points Academy. But I don't have kettlebells at home. So I adapted the workout to emphasize the core strength component. The ab-wheel has been an absolute revelation for my core. Obviously, they become the core exercise in this series. Beginners may perform them kneeling while those with intermediate strength may perform them assisted with a barrier, ramp or stopping before full extension. (I personally prefer stopping before full extension because this allows you to go a little bit further if you feel you have the capacity within you at the moment.) For those who have excellent, excellent strength, you may perform them from standing, downhill or with a weighted vest.

Train hard.