Too Sore for Kettlebell Training

Yesterday's hike left me too sore today for kettlebell training. My feet and calves are SORE! My back and hip flexors a little less so. I decided to take it easy today.

I did my FMS corrective exercises. Took me about 23 minutes. I also did extra rolling of my calves and hip flexors. I used some PVC pipe (was reminded about using PVC pipe for fascia release by a video about releasing the rectus femoris muscles) I picked up at home depot instead of a traditional foam roller. The foam roller I have isn't really strong enough to support my weight and deforms when I'm really getting into it.

Once I was all warmed up and stretched out I went for a short walk. Just 25 minutes and about 1.1 miles. Legs still sore but they'll be better tomorrow. Glad I got it in.

FMS Exercises Walking Extra Stretching and Mobility Work

What can I say? More of the same old boring stuff. Corrective exercises I got from the Functional Movement Screen - 15 minutes. Then a walk: 51 minutes, 2.41 miles for an average speed of 2.8 mph. After walking I did a little more stretching of my hamstrings and hips. I also worked over my ankles and feet with a lacrosse ball. That's it. Boring and repetitive but effective.

Push and Pull

No Intu-Flow just a little extra shoulder mobility with PVC pipe and lacrosse ball before the start up.

Start up
4 rounds
5 Inch Worms
Row or Air Dyne 10 calories

Strength
Strict press
Week 3
Pull your chart(see coach for loads)

Metcon
15-12-9 (7 min time cap)
Pull up
Push up

Rest 2 mins

12-9-6 (7 min time cap)
Chest to bar pull up
Hand release push up

Rest 2 mins

9-6-3 (7 min time cap)
Bar muscle up
Handstand push up

Or choose to do the following as a mod

18-12-6 (7 min time cap)
Box dips
Decline push up

Finisher
2 min plank hold
Stretch

It is pretty amazing that I'm still strong even though I haven't worked out with heavy weights until just a month ago. My sets on the strict press today were 5@120#, 3@135# and then 7@150#. A younger guy I was lifting with who has been training for months only got 6@155#.

Then the metcons. I did jumping pullups. I should probably start using the band next time we do pull ups. I finished both of the first two metcons in under 4 minutes. I don't recall the exact times, I'll have to look at the board in the box when I go back tomorrow. The push ups in the first metcon were crazy hard! For some reason the hand release push ups in the second metcon were easier.

I can't do muscle ups yet so I did the box dip/decline push up version of the third metcon. My arms were wasted. I did the box dips unbroken but I could only do 9-6-3 of the decline push ups. I couldn't hold the plank for two minutes straight but I got a total of about 2:30.

Getting Better at Running

I looked at today's workout and it was basically the Helen W.O.D. with Hand Release Push Ups (HRPU) substituted for pull ups. I didn't want to go but I did. I got to Distinct Crossfit in time to do my normal Intu-Flow warm up.

I only did 2 rounds of the startup. I didn't notice the 3 rounds line and after my first round was dicking around looking at the leader board, then I noticed people were still going through the startup exercises. I jumped back in but didn't have enough time to complete the third round. But I was sufficiently warmed up for the W.O.D. thanks to the Intu-Flow.

Start up
3 rounds
10 cal ride Airdyne
10 PVC goodmorings
10 PVC Over head squats
5 Downward Dog to Upward Dog

W.O.D.
3 RFT
400m run
21 KBS (53/35)
12 HRPU

Goat work(8-10 mins)
Choose one
Pull ups/chest to bar/mu skill
Rope climb wrap
Pistols
Double unders

Finisher
50 leg ext to hip raise
Smash/roll sore muscles

I did the W.O.D. in 15:46. That was a huge slice of time off my first Helen, which was 23:40. Nearly 8 minutes better!  Shoot just one week ago it took me 15:35 just to run 1600M. Thanks to Lindsay Decken for coming out to run my final 400M with me. She was finished way ahead of me and could have just waited at the box, but she came back out. Having her along really helped though I did have to walk some on the uphill stretch headed back to the gym.

I worked on jumping rope again for my skill work. I should probably work on some other skill next time we have Goat work. and just work on my jump rope on my own time daily. The leg ext to hip raise was a killer. I got 10 reps to start, though my reps were probably poor compared to other folks. The I did sets of 5, thens sets of 2 and finished up w/ 3 sets of 3 to get 50 total reps. I thought I wasn't going to be able to get up and walk my abs were so tight. But I managed after lying on the mat a bit then doing some upward facing dog again to stretch my abs. I didn't have the energy for my normal prasara cool down plus it was almost 1930.

Three workouts in a row! Better running and 5 pounds heavier on my kettlebell swings! Hooray!

170 Pound Strict Free Standing Overhead Press

I was happy to see today's WOD on the Distinct Crossfit website! Until I noticed double unders, I can't jump rope worth shit! I've got to work on that skill. Everything else looked good...until I noticed an 800M run. We have run every single day I've been to the box. I think running of some sort has been programmed every day. I know I'll get better, I just need to keep doing it and lose weight.

Start up
20 PVC push press
20 halos per
20 band pull a parts
20 KBS

Strength
Strict press(20 min)
Work up to 1rm

Metcon
For time
2rds
20 double unders(du attempts)
20 hspu/mod strict press 65% of 1rm
20 box jump overs 30/24
RXers-Handstand pushups falling off the wall will be a no rep. Must lock out with control at the top while remaining on the wall.

Finisher
800m run
Stretch and roll

Before the start up, I did most of my normal Intu-Flow warm up routine, I just didn't get the last two movement which are for the knees and ankles. After the start up,  I worked up to 165 pounds on the press, then jumped up to 175 pounds. The third place record on the gym wall is 185 and I wanted that spot! I failed at 175. Coach Derrick suggested I drop back to 170 rather than having a second go at 175 and I got 170. It wasn't easy but I pushed through the sticking point and got it!

The metcon kinda sucked, like I said I can't do single unders reliably let alone double unders but I kept trying. I did the strict press instead of the Hand Stand Push Ups (hspu). I started out at 110 pounds but that was too heavy. I dropped down to 95 and was able to break the 20 into sets of 5. My box jump overs were done to a low box maybe 18 or 20 inches. I knew I wasn't ready for 30, I should have tried 24 though. My time was 15:40. I didn't monitor my time closely on the 800M run but it was about 7.5 to 8 minutes. I actually ran almost the whole 800M, but at about the halfway point there was a gentle upslope which reduced me to a walk. I did take the time to do my Prasara Yoga cool down routine once the run was over.

Squats Again I Love Squats

I barely got to the box in time to change clothes let alone in time to do my extra warm up before the workout started.

Start up
3rds
Walking heel grab
20 jax
200m run

Strength(20 mins)
Back Squat
Work up to 1rm

W.O.D
2RFT
20 squats(use med ball for depth)
20 chest to bar pull ups
200m run

Finisher
1 min couch stretch per side
1 min hip opener per side
1 min single,arm parallel per side
1 min max rep sit ups with anchor/partner

Observations from the start up. My legs and shoulders are really tight. I could barely grab my ankles, couldn't get the heel. I need to work on flexibility and suppleness. Running still sucks. The first 200M hurt my knee, the sharp stabbing pain again where I had surgery. I think I really need to do more warm up before running because it didn't hurt on the subsequent 200M runs.

Hooray for squats! We had 20 minutes to work up to a 1 rep maximum. I got 315 pounds! I haven't squatted weight since I lived in Chattanooga, TN 15+ years ago! And I did it without a belt. Those young whippersnappers in the gym better watch out! As long as I stay healthy I'm pretty sure I can catch them on squats and deadlifts.

The WOD was OK. Even after doing the max rep squat I was able to do the first set of 20 air squats down to a med ball unbroken. I had to do jumping chest to bar pullups I think I got through them in sets of 5. I made the it through the first 200M w/o walking! Yay! Second round I had to break my squats down into sets of 5, same for the chest2bar except I got stuck at 14 reps and had to do 3 then 3 more to get 20. I walked for about 20 or 30 steps in the middle of the second 200 but someone yelled "Come on Charles!" and I was able to rev up from my lumber to a real run for the last 75-80M!

The finisher was all good but for the 1 minute of situps. My core has always been a weak spot all the way back to my days of doing Kung Fu at Yale with Sifu Miles Brody. I only got 18 situps and my abs cramped up something fierce. No time for any extra cool down stuff today. It was closing time. I really need to get to the 0530 class or the 1715 class instead of 1815.

Late Evening WOD

After standing out in the heat yesterday afternoon and most of today watching some amazing athletes in The Greenville Games, I came home had some dinner, relaxed a bit then got my WOD on. I did the workout scheduled by the box I joined, Distinct Crossfit.

Start up
Warm up

W.O.D
4rds
200m run
15 sumo dead high pull 75/55 rx2 55/35
15 burpees

Finisher
Stretch and roll

For my warm up I did my normal Intu-flow plus extra shoulder, hip and leg mobility work. I was able to do the WOD with the men's rx2 weight, 55# for the high pulls. I went out to fast on my first 200M run and got sharp stabbing pains in my right knee, the one I had arthroscopic surgery on a few years ago. I walked the 2nd 200M but was able to do a slow, slow trot on the 3rd and 4th rounds.

The sumo deadlift high pulls were pretty easy. I might have been able to do rx but I figured better safe than sorry. Especially since I need to keep my right shoulder from blowing up. The burpees really sucked, which means the rx2 weight was probably a good choice. They were the worst looking, sloppiest deadlifts ever but I got through them SLOWLY!

I was so wet with sweat when I finished that it looked like I had been sprayed with a hose. I had shed my shirt after the first round. but my shorts were soaked. After catching my breath and drinking a little water I finished up with my Prasara Yoga recovery routine. I'm beat down.

Recovering from Helen

I was very sore yesterday. I didn't get home until after 7PM and almost skipped doing any exercise. When I got home I thought I'll just do an Intu-Flow recovery routine and a Prasara Yoga recovery routine and skip walking. Then I thought I'll just do the Intu-Flow. But I had been watching The Crossfit Games in a side window all day. So I did Intu-Flow, walked and did Prasara.

Intu-Flow Recovery: 26 minutes
Walking: 44 minutes
Prasara Yoga Recovery: 22 minutes

Total Time: 92 minutes
Total Calories Burnt: 661

I was beat down tired when I got done. It was warm and very humid during my walk. My aches and pains during the walk were my left ankle and right knee. My knee was occasionally giving me sharp pains like before I got it scoped some years ago. Funny my left ankle was so tight as I haven't injured it in a long time. I got in 9514 steps yesterday.

Any way, I feel good today. My legs don't feel to sore, but my arms shoulders and back are still pretty sore. I'm looking forward to today's Crossfit workout at Distinct Crossfit.

That Mean Bitch Helen Kicked My Fat Ass

When I looked at the website of the Distinct Crossfit and saw that today's WOD was Helen I almost decided to skip today. I was like DAMN! My second Crossfit workout and it's Helen? DAMN! I went and did it though. I showed up early and did my Intu-flow warm up with extra shoulder work. I also practiced Squat Clean and Jerk with a length of PVC pipe. Here's the whole workout for today as RX.

Helen

Start up
3rds
10 pass through
10 jump pull ups
10 good mornings 45/35
40m run

WOD
Helen
3 rounds
400m
21 KB swing (53/35)
12 pullups

Strength
5x1
Squat clean and jerk, climbing (no thruster - 2 separate movements)
10 toe to bar after each set

Finisher
Stretch and roll
Hamstring/low back

So I did the start up just fine. The pull ups made it feel like a real workout though! As for the WOD I knew there was no way I could do the KB swings w/ 53lbs nor the pullups. I didn't even use the women's weight, 35 lbs., but a 30 lb kettlebell. The first round of pullups I did with bands, the last two I did jump pull ups. The 400m runs were so, so hard. I haven't been running AT ALL. I ran the whole first one, but I had to alternate running and walking for the final two rounds.

Then on to the strength portion. I've never really done any olympic lifting. I did just reps with the 45 bar to get used to the movement. Then I added on a couple of 10 lb plates. I couldn't do "toes to bar", my arms were beat. I couldn't even do hanging knee ups. I did abmat situps instead. I actually only did 1 and a half sets of those cause my abs knotted up like crazy.  I cooled down with some foam rolling and my normal Prasara Yoga recovery routine.

i am beat down. When I finished I was soaking wet with sweat head to toe. Unfortunately I had to drive out to Furman to pick up my son Miles from lacrosse camp. This meant lots of sitting around and waiting rather than heading home for a shower and ice.

But now I've finally had a shower, eaten dinner and iced down my right shoulder, right knee and lower back. I'm going to be so sore tomorrow it's not funny. I wonder if I can get up early enough to make the 0530 WOD? I wonder if I'll be able to move enough to workout or if I'll have to wait until Wednesday?

Active Recovery Day

After my first official full-on Crossfit WOD on Friday I thought I would get up and get another WOD in on Saturday morning. However, I had to work from 0000 through about 0400 Saturday morning. After the work, I didn't even go lie down on the couch until about 0500, I didn't want to go bumbling around in the bedroom and wake up my wife. So, I probably fell asleep somewhere between 0530 and 0600. There was no way I was going to get up in time for an 0900 WOD. I was also so tired during the day that I didn't do any exercise.

I figured I would make today and active recovery day as Distinct Crossfit is closed on Sunday. My plan was to do Intu-Flow and walk yesterday followed by walking and Prasara Yoga today. Since I didn't do anything yesterday I combined it all for today.

My right ankle, the one I tore up as an 18 year old that prevented me from going to the US Military Academy, was really tight today. My hips are pretty tight, too. That made for a slow walk.

Intu-Flow Recovery Routine: 24 minutes, 170 Calories Burned
Walking: 55 minutes, 2.25 miles, 307 Calories Burned
Prasara Recovery Routine: 13 minutes, 243 Calories Burned

Total Time: 92 minutes
Total Calories Burned: 720 Calories Burned

Good workout. My plan for the upcoming week is to do Crossfit Monday, Tuesday, Thursday and Friday. I'll do some kind of active recovery Wednesday, Saturday and Sunday. If the rain stops I'll get some swimming in too. I've already got over 10K steps in! Go me!

24 Minutes of Hell

Yesterday I did my first official Crossfit workout at Distinct Crossfit. It was a cool rainy afternoon. The coolness was great, the humidity not so much. I listened to some rock music at high volume in my truck on the way to get pumped up. I got there so early prior to the 1715 class that I sat in the parking lot for a while and watched about half of the original Nasty Girls video, which was the first Crossfit video I remember seeing online. I got there early to sign any required papers.

Even with that I was still way early! I spent about 15-20 minutes warming up before the WOD started.

Intu-Flow Warm Up and extra shoulder and hip work: 16 minutes.

The WOD

Start up
1 min of each 30s per side on stretches
Couch stretch
Hamstring stretch
Hip opener

W.O.D
3 rds
40/20
Agility ladder
Ball jax
Rope slams
Box hop overs
Ball slams
Tire sledge
Cone runs/shuttle
Farmers carry

Rotate stations. Cycle through 3 times.

Finisher
Stretch and roll

Prasara Yoga Cool Down: 16 minutes

I'll leave it to the reader to look up the exercises in the WOD. We did three rounds of the eight exercises. We performed each exercise for 40 seconds and rested 20 seconds during which we moved to the next station. This doesn't look to hard but trust me it is. Midway through the second round I felt on the verge of throwing up. Luckily I recognized it and throttled back and kept myself just under that vomit level of intensity. This probably had more to do with my general lack of conditioning than anything else.

And guess what? The box owner and head trainer said that this was a "recovery-type" workout! Man, a full bore high intensity and/or heavy weight workout will be MURDER! Anyway, I did my normal Prasara Yoga cool down after it was done. I felt energized once it was all over and I had downed a good quantity of water.

Once I got home and had a shower the tiredness hit me. I wanted to just sleep but I had to go pick up my youngest son from TKD class. After that I had dinner and headed to the quiet living room for a nap before getting up to perform server maintenance starting at midnight for my job. I'm now in the middle of updating firmware on two HP Blades prior to upgrading VMware ESXi to 5.1U2 on those same two blades.

Basics Take Three Week One Day Two

Two workouts as planned. But I'm about to shake things up. Stay tuned!

Intu-Flow Warm Up & Extra Shoulder Mobility: 13:00

PLAN:

5 rounds with 120 seconds rest between rounds.

Assisted Chin-Ups 3, 5, 4, 1 (Negative), 1 (Max Hang/Negative)
Push-Ups 3, 4, 2, 3, max (at least 4)
Air Squats 5, 5, 3, 5, max (at least 5)

ACTUAL:

5 rounds with 120 seconds rest between rounds.

Assisted Chin-Ups 3, 5, 4, 1 (Negative), 1 (Max Hang/Negative)
Push-Ups 3, 5, 2, 3, 9
Air Squats 5, 5, 3, 5, 14

Time: 11:45

ABS:
Myotatic Crunch 1 x 10
Cat Vomit Exercise 1 x 10

Total Time: 19:15

Prasara Yoga cool down: 15:20

Good workout. Not very much volume but at least I was moving right? I'm going to shelve this routine for a while and start working out at Distinct Crossfit on Thursday. Wish me luck!

A Week of Vacation and ...

A week of vacation and a week back at work. Nearly three weeks without working out, in fact 18 days. How does this happen?

On another note, I really want to do CrossFit but my body feels so fragile. Just walking around NYC for hours often had my hip and low back aching. Anyway, back to week 1 day 1 of my Chin-ups, Push-ups and Squats program.

Intu-Flow Warm Up Plus Extra Shoulder Mobility: 11.5 Minutes

PLAN

Assisted Chin Ups 5 x 3, 4, 3, 1 negative, 1 max hang & negative
Push Ups 5 x 2, 3, 2, 2, max (at least 3)
Squats 5 x 3, 4, 3, 3, max (at least 5)

ACTUAL

Assisted Chin Ups 5 x 3, 4, 3, 1, 1
Push Ups 5 x 2, 3, 2, 2, 7
Squats 5 x 3, 4, 3, 3, 10

Time 12:35

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time:

Prasara Yoga cool down: 15:00

So, I got it in. Since I went almost three weeks w/o a workout I dropped back to week one level one day one of my program again. I've got to stop doing this. All in all a good workout.

I took two minutes rest between rounds of chin-ups, push-ups and squats. I took two minutes between the last round and the ab exercises and two minutes between ab exercises. It's hard to get warmed up with such low reps on push-ups and squats. I focused on form. Got a nice arm pump from chin-ups and push-ups.

Tomorrow I'll do some walking and Intu-flow. I'll try to make sure I get up and move regularly at work, too.

Back to Basics Week Three Day Two

Starting week three of my back to basics routine.

Intu-Flow Warm Up:

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 6, 5 (Australian), 6, 5 (Australian), 1 (Max Hang/Negative)
Push-Ups 10, 12, 8, 8, max (at least 12)
Air Squats 13, 16, 11, 11, max (at least 16)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 6, 5 (AUS), 6, 5 (AUS), 1 (Max Hang/Negative)
Push-Ups 10, 12, 8, 8, 12
Air Squats 13,16, 11, 11, 16

Time: 17:00

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 26:12

Prasara Yoga cool down: 15:00

Again, I goofed off for a long time after I got home from work. Also, I got home late from work. But now that I'm done I feel great.

Twenty-three reps of chin-ups versus twenty-one last time. Did a little better on my max-hang/negative rep. In my prior workout I did a total of 45 push-ups with a max set of 9 reps. Today I did 50 total push-ups with a max set of 12. Actually, I only got 8 full, regular push-ups then I cranked out 4 more reps on my knees. The increased volume in the first four rounds really wiped me out for the max set.

I had similar results on the air squats. Last time I had 62 reps leading up to a max set of 13 reps for a total of 60 reps. Today I had 51 reps leading up to a max set of 16 reps and a total of 67 reps. I may have been able to do a few more better figured discretion was the better part of valor.

Forgot to do my extra shoulder mobility movements prior to my Intu-flow warm ups. REst between rounds was two minutes. I kinda lost track of time between the last round of calisthenics and the ab work. May have been 3 minutes. I also think my rest between one of the main rounds was a little longer than normal, too.

Big calorie burn, 724 calories! I also did one round of Neila Rey's Unplugged Workout at the office today.

Back to Basics Week Three Day One

Starting week three of my back to basics routine.

Intu-Flow Warm Up:

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 6, 4 (Australian), 5, 5 (Australian), 1 (Max Hang/Negative)
Push-Ups 10, 12, 7, 7, max (at least 9)
Air Squats 13, 16, 10, 10, max (at least 13)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 6, 4 (AUS),5, 5 (AUS), 1 (Max Hang/Negative)
Push-Ups 10, 12, 7, 7, 9
Air Squats 13,16, 10, 10, 13

Time: 13:30

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 24:00

Prasara Yoga cool down: 15:00

It took me a long time to get started on this workout, but I got it in. Feeling stronger on the assisted chin-ups and Australian pull-ups. The air squats really had me sucking wind. Actually I was huffing and puffing after each set of push-ups which only increased by the time I finished the squats.

Last time I did 21 total reps of chin/pull-ups same as this time but with different rep pattern. In my prior workout I did a total of 34 push-ups with a max set of 12 reps. Today I did 45 total push-ups with a max set of 9 and I barely got those 9 reps. I did 9 more reps total leading up to that max set so the fewer reps are expected.

I had similar results on the air squats. Last time I had 42 reps leading up to a max set of 18 reps for a total of 60 reps. Today I had 49 reps leading up to a max set of 13 reps and a total of 62 reps. Not as much of an increase in the total but I was really sucking wind. Need better cardiovascular fitness, but it is coming.

I've forgotten to note that I've been doing extra shoulder mobility movements prior to my Intu-flow warm ups. The prasara cool down makes me feel relaxed and energized after the high intensity calisthenics. BTW, I was able to keep my rest between rounds to 90 seconds for the first two rounds but had to bump it up to 2 minutes between rounds for the final 3 rounds. I also took 2 minutes before, between and after the ab exercises.

Basics Workout Take 2 Week 2 Day 3

Finishing up week two of my back to basics routine.

Intu-Flow Warm Up: 8:15

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 5 (Australian), 6, 5 (Australian), 1 (Max Hang/Negative)
Push-Ups 5, 7, 5, 5, max (at least 8)
Air Squats 7, 11, 7, 7, max (at least 11)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 5 (AUS), 6, 5 (AUS), 1 (Max Hang/Negative)
Push-Ups 5, 7, 5, 5, 12
Air Squats 7,11, 7, 7, 18

Time: 13:48

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 20:50

Prasara Yoga cool down: 15:00

I focused on assisting myself as little as possible on the chin-ups. Worked my back and arms thoroughly. I also feel like I'm doing a little better on the max hang/negative chin up in the last set. I did take a couple of breaths after 10 reps of my max set of push-ups, then cranked out two more for a total of 12 which is more than last time. I also took some extra breaths a couple of times during my max set of squats and got two more than last time, 18 reps. I slowed down on the myotatic crunches but still need to hold a little longer at the top. CVEs just make my whole freaking ab region tight! I'm really happy with my progress and my shoulder is doing pretty good.

Basics Workout Take 2 Week 2 Day 2

Sticking to my simple formula. Joint mobility, calisthenics, and yoga.

Intu-Flow Warm Up: 8:15

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 3, 5 (Australian), 3, 4 (Australian), 1 (Max Hang/Negative)
Push-Ups 5, 6, 4, 4, max (at least 7)
Air Squats 6, 8, 5, 5, max (at least 10)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 3, 5 (AUS), 3, 4 (AUS), 1 (Max Hang/Negative)
Push-Ups 5, 6, 4, 4, 10
Air Squats 6, 8, 5, 5, 16

Time: 13:08

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 21:00

Prasara Yoga cool down: 15:30

Another good workout. I'm proud of myself for getting it in even though I got home from work late. I've got to keep focusing on assisting myself as little as possible on the chin-ups. Also, keep slowing down on the myotatic crunches and hold a little longer at the top. Squats and push-ups are coming along fine. The brief, 90 second, rest between rounds really had me huffing and puffing even with the relatively low volume of reps. Worked up a good sweat.

Basics Workout Take 2 Week 2 Day 1

Sticking to my simple formula. Joint mobility, calisthenics, and yoga.

Intu-Flow Warm Up: 8:00

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 2 (Australian), 5, 3 (Australian), 1 (Max Hang/Negative)
Push-Ups 4, 6, 4, 4, max (at least 6)
Air Squats 6, 8, 5, 5, max (at least 8)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 2 (AUS), 5, 3 (AUS), 1 (Max Hang/Negative)
Push-Ups 4, 6, 5, 4, 9
Air Squats 6, 8, 5, 5, 14

Time: 13:05

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 20:40

Prasara Yoga cool down: 15:00

I was working myself into a mental funk for reason I won't go into here prior to my workout. This workout helped me feel better both mentally and physically. Movement really is medicine. Additionally my shoulder does not hurt. It's a little uncomfortable but icing it should suffice.

I need to start adding in some cardio work and/or intervals to accelerate fat loss and for general aerobic fitness.

Did the Wrong Workout Last Time

I did the wrong workout last time. Well, I did the wrong pull-up section, I did day one of week 2 of the 7 Weeks to 50  Pull-Ups routine. No worries, I'll do the correct section today.

Intu-Flow Warm Up: 8:00

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 5, 5, 1 (Negative), 1 (Max Hang/Negative)
Push-Ups 4, 5, 4, 4, max (at least 5)
Air Squats 5, 6, 5, 5, max (at least 7)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 5, 5, 1 (Negative), 1 (Max Hang/Negative)
Push-Ups 4, 5, 4, 4, 7
Air Squats 5, 6, 5, 5, 12

Time: 12:19

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 19:00

Prasara Yoga cool down: 16:00

Good workout. I need to make sure I'm not assisting myself too much on the chin-ups. Push-ups felt good even though my elbows are a bit creaky. My shoulder didn't bother me, but I'm icing it anyway. The squats were pretty easy.

I did 3 more reps on the crunches but I need to slow down more and hold a bit longer at the top. CVE's really have my whole abdominal region feeling tight. And to think I almost talked myself into postponing my workout until the morning. I'm glad I didn't.

Basics Workout a Day Late

I'm off from my planned every other day workouts by one day and I just started again! I got up too late Monday morning to workout before work. Then I worked late and got home just in time to take my son to his TKD class. Got to to better!

Intu-Flow Warm Up: 8:20 Minutes

PLAN

Assisted Chin Ups 5 x  4,  2 (Australian), 5, 3 (Australian), 1 max hang/negative
Push Ups 5 x 3, 4, 2, 3, max (at least 4)
Air Squats 5 x 5, 5, 3, 5, max (at least 5)

ACTUAL

Assisted Chin Ups 5 x 4, 2 (Australian), 5, 3 (Australian), 1
Push Ups 5 x 3, 4, 2, 3, 6
Air Squats 5 x 5, 5, 3, 5, 10

Time: 14:20

ABS

1. Myotatic Crunch 1 x 7
2. Cat Vomit Exercise 1 x 10

Total Time: 21:30

Prasara Yoga cool down: 15:00

I feel good about this workout. Didn't push too hard. My right shoulder doesn't hurt, it's just a little uncomfortable. So, I'm icing it down with my Elasto-Gel Shoulder Sleeve to try and keep it calmed down. I'm not happy with my chin ups but they will come. My hip has been bothering me but there is no icing it! I'm concentrating on good form in all my exercises. That should help with all my nagging injuries.