30 Days of Change Day 6

30 Days of Change Day 6 was primarily an active recovery day. Nothing strenuous.

Part 1: Walk 20 minutes.

Part 2: 3 rounds of 5 reps each

Chest Expansions
Calf Raises

Pretty easy. My walk was through my father-in-law's very hilly neighborhood in Aiken, SC. My back was a little tight and my left hip was hurting, but otherwise no issues.

30 Days of Changed Day 5

I was sore and achy when I got to work yesterday after my morning run and workout. Turned out I had forgotten to take my morning Alleve. I did today's workout after getting an early morning oil change for my Toyota Sequoia. Exercised outside in the sunshine. It was a quick one, Day 5 of 30 Days of Change.

3 Rounds 10 Reps per exercise. 90 second break between rounds.

Mountain Climbers
Plank Jacks
Alt Arm/Leg Raises
Donkey Kicks
Plank Jump-ins

The tough thing about this was being in a plank or near plank for all 5 exercises. My shoulders were the limiting factor, even more than my conditioning. By the third round my entire shoulder girdle was on fire but I made it through.

30 Days of Change Day 4

Yesterday's workout wasn't too bad. Must admit I was a little achy after my two 30+ minute walks. I was not looking forward to running today as required by Day 4 of Neila Rey's 30 Days of Change, but I did it.

Part One:

Warm-up walk 2 minutes
Run 1 minute Walk 1 minute
Run 2 minutes Walk 2 minutes
Run 3 minutes Walk 3 minutes
Run 4 minutes Walk 4 minutes
Cool-down light jog 2 minutes

I accidently paused my interval timer at the beginning of the 4 minute run so I had to go a little guestimating. The total time for this should have been 24 minutes but it took me 27:22 due to that accident and also not knowing when would be a good time to turn around and head home.

Part Two:

3 Rounds

10 Squats
10 Push-ups

When I finished running I took a couple of minutes to drink some water and catch my breath. Then I moved on to Part 2. The first round was pretty easy even though my legs were beat. I took a 2 minute break. Next round was still pretty easy but I could feel the fatigue on the push-ups. I took a 90 second break. The last round was killer on the push-ups. I did 4 reps, brief pause at the bottom, 3 reps and another brief pause, then finished the final 3 reps. Total time 6:43.

My legs and hips are sore. My hip joints and lower back are aching in the joints. It will get better.

30 Days of Change Day 3

I was a little sore this morning but I did most of Day 3 of 30 Days of Change. Exercised outdoors. It was cool and cloudy, but not bad.

5 rounds

6 Lunges
6 Plank jump-ins
6 Shoulder taps

Rested two minutes after first round. Reduced to 1 minute for subsequent rounds. Total time 12 minutes. Once that was done I walked 1.4 miles in 31 minutes.

Today's routine calls for a total of 60 minutes of walking or some other aerobic activity.  After getting to the office and working for an hour I took a 10 minute walk around the floor I work on.

30 Days of Change Day 2

30 Days of Change Day 2 a day late. I only got in a 30 minute walk at lunch time yesterday. But I got it in today! This is a bodyweight exercise cardio day.

Part 1: 3 rounds with 2 minutes rest between rounds.

6 Jumping Jacks
6 High Knees
10 Jumping Jacks
10 High Knees
20 Jumping Jacks
20 High Knees
10 Jumping Jacks
10 High Knees
6 Jumping Jacks
6 High Knees

After the final 2 minute break I did the first round of Part 2:

Plank 30 seconds
Wall-sit 30 seconds

Once again, I could probably have done it with shorter breaks between rounds but I was blowing pretty hard by the third round anyway and my calves were on fire! I need to get two more rounds of Part 2 in during the course of the day. Thanks for the program Neila Rey!

Neila Rey's 30 Days of Change Day One

I've got to get myself in the daily habit of exercising and make some fitness improvements before I head back into Distinct Crossfit again. With that in mind, I started Neila Rey's 30 Days of Change program yesterday. I split Day One into a walking for 30 minutes at lunch followed by the bodyweight exercises in the evening.

3 rounds, 2 minutes rest between rounds.

6 Mountain Climbers
6 Lunges
6 Squats

I started off with level 1 and took maximum 2 minute rest between rounds. I probably could have done level 2 , which was 10 reps each for 5 rounds. However, I had done "Push Squat Repeat" the day before and was more than a little sore. Jogging at lunch was out of the question though as I didn't have workout clothes nor a place to shower.

Push-ups and Squats

I got this brief workout from Neila Rey, it is called "Push Squat Repeat." I good just barely get through it. I'm in bad shape after a long layoff and then getting sick again. I've felt well for about 10 days after being sick for 7 days. But as I worked out I could still feel the phlegm in my chest and sinuses. Bummer.

Three rounds:

4 Push-ups
4 Squats
10 Push-ups
10 Squats
4 Push-ups
4 Squats
10 Push-ups
10 Squats
Rest 2 minutes

I did hand release push-ups. Total time was 16 minutes. I feel good that I did it. Hope it doesn't kick the cold or sinus infection or whatever it is back into high gear.

Getting A Little Better

At least I wasn't sore after my last workout. But it was still hard. Did better today. Kept moving, not as much pausing. My max heart rate is 175. My pulse after the workout was 132, which is about 75% of the max. That's a good training rate.

2 Rounds:

1) Bodyweight Squat - 45 seconds, rest 15 seconds
2) Close-Grip Pushups or Kneeling Pushups - 30 seconds, no rest
3) Mountain Climbers - 30 seconds, no rest
4) Jumping Jacks - 45 seconds, rest 15 seconds
5) Total Body Extension - 20 seconds, rest 20 seconds, 20 more seconds

If I can get a workout in on Thursday and Saturday maybe I'll get my ass back in my Crossfit box, Distinct Crossfit next week.

Punishing Ten Minute Workout

I was so sore for two days after my last workout. It's amazing how quickly the body can decondition. I should have worked out before today but at least I got it in. Twice a week is better than none a week!

2 Rounds:

1) Bodyweight Squat - 45 seconds, rest 15 seconds
2) Close-Grip Pushups or Kneeling Pushups - 30 seconds, no rest
3) Mountain Climbers - 30 seconds, no rest
4) Jumping Jacks - 45 seconds, rest 15 seconds
5) Total Body Extension - 20 seconds, rest 20 seconds, 20 more seconds

I've got to push myself more. Forty-five or thirty seconds is nothing. I should be able to move continuously through all of these movements. I did this workout outdoors and barefoot. I'll do better on Monday.

Craig Ballantyne Four Minute No Excuses Workout

I haven't worked out since 20 August 2014. I've got to stop letting life events and laziness get in the way of my workouts. So today I got back on the wagon. I started out with a few minutes of working on my jump rope skills. The I used Craig Ballantyne's 4 Minute No Excuses Workout for Beginners. I bought some workouts from him some years ago and I'm still on his email list. When I first got the the 4MNEW email I thought for sure I would be able to do the advanced workout, but when I realized how long it had been since I worked out I opted for the beginner routine.

4-Minute NO Excuse Bodyweight Workout #2 - Beginner
1) Bodyweight Squat - 45 seconds, rest 15 seconds
2) Close-Grip Pushups or Kneeling Pushups - 30 seconds, no rest
3) Mountain Climbers - 30 seconds, no rest
4) Jumping Jacks - 45 seconds, rest 15 seconds
5) Total Body Extension - 20 seconds, rest 20 seconds, 20 more seconds
- If you have time, rest 1 minute at the end of the circuit and repeat 1 time.

I opted to do the second round so my total time was ten minutes. This workout is tougher than it looks, especially if you haven't worked out in 48 days, just one day shy of 7 weeks. I actually did hand release pushups but everything else was as prescribed. And in case you were wondering here is the Advanced Version.

4-Minute NO Excuse Bodyweight Workout #1 - Advanced
1) Total Body Extension or KB Swing - 1 minute
2) *Decline Pushups or Regular Pushups - 1 minute
3) Prisoner Walking Lunges - 1 minute
4) **Burpee - 20 seconds, rest 20 seconds, 20 more seconds
- Do not rest between exercises.
- If you have time, rest 1 minute at the end of the circuit and repeat 2 times.
* - If you can't do a full minute of pushups, hold the top of a pushup plank.
** - If you can't do burpees, do 1 minute of bodyweight squats.

Row Burpees Jumprope How Hard Can It Be

Barely made it to the box in time to change. No time for extra warm up before the start up.

Reps
Courtesy of the 5:30am-ers

Startup
AMRAP 6
5 situps
20m run

WOD
'The Ghost'
6 rds
1:00 row for cals
1:00 burpees
1:00 dubs
1:00 meditate (rest)

Finisher
Stretch & roll

So the start up was As Many Rounds As Possible in 6 minutes of 5 situps and 20M runs. I didn't keep track of my rounds. The last two rounds I know my abs were cramping up something fierce.

The WOD was "The Ghost". It looks easy but it was HARD. You're trying to get as many reps as possible of each exercise in a minute. What made it even worse is my woeful competency with the jump rope. I've just got to work on my jump rope skills outside of the gym. I only got 154 reps total. I should have take a picture of my tally that I wrote on the floor w/ chalk so I would know reps of each exercise. I finished up with my normal Prasara Yoga cool down since no specific stretches were prescribed.

I'm crazy sore from all of the push ups and pull ups yesterday. You've got no idea until you do that many reps of push ups and pull ups how much those moves involve your abs. So my entire upper body and core are just fried. I wanted to do the squats I missed Monday but Coach Derrick says tomorrow will be a tough leg day so I let it slide.