Tonight's kettlebell workout was challenging but not as hard as last Thursday.
Warm up, 3 sets of assisted dips, sit ups, presses, pushups
1 hour of easy spinning.
KB:
1 min swing, 1 min rest.
1 min russian/american swing, 1 min rest while everybody else did snatches;
30 sec waiter hold, alt left/right;
alt 1 min rope jump, 1 min swing;
3 x 5 k'bell burpees and farmer's walk;
Monday, February 21, 2011
Thursday, February 17, 2011
Where'd my lung go?
Pleasant little change of pace tonight with the kettlebells. We didn't do any pressing, only swinging. I only had about 10 minutes to spin before class started, so I wasn't very well warmed up. Warm up alternating ball slams and air squats, that is to say, do air squats for as long as your partner is slamming his ball. I got paired up with a younger (and larger) dude, and a 30 lb medicine ball. The ball slam sets went 5/10/15/20. The last set sucked and I'm pretty sure I shredded a lung except there was no bloody froth.
The rest of the night was a wind-sucking blur, but I'm pretty sure we did:
a ladder of 2 arm swings (5/10/15/20/25/30) alternating with 6 goblet squats, performing a front kick after the squat, so 3 left/3 right;
a ladder of 1 to 10 reps, 2 arm, 1 arm swing, 1 arm high pull (each side);
6 x 1 minute sets of alternating russian and american swings.
This was easily the hardest workout I've had in this class yet. I even took an extra 5 minutes to chill out before hitting the spin class. I think I tanked out of energy so maybe its time to fuel up better before these tougher nights. At least I'm not hurting now, 3 hours later.
The rest of the night was a wind-sucking blur, but I'm pretty sure we did:
a ladder of 2 arm swings (5/10/15/20/25/30) alternating with 6 goblet squats, performing a front kick after the squat, so 3 left/3 right;
a ladder of 1 to 10 reps, 2 arm, 1 arm swing, 1 arm high pull (each side);
6 x 1 minute sets of alternating russian and american swings.
This was easily the hardest workout I've had in this class yet. I even took an extra 5 minutes to chill out before hitting the spin class. I think I tanked out of energy so maybe its time to fuel up better before these tougher nights. At least I'm not hurting now, 3 hours later.
Monday, February 14, 2011
More kettlebell stuff
Good workout tonight.
Did some easy spinning for 45 minutes with a few out of the saddle medium-hard efforts.
Warm up was alternating swings and goblet squats.
swings: 30/25/20/10/5
squats: 6/7/8/9/10
Reviewed/practiced the TGU in much detail.
10 minutes of alternating russian/american swings and rest.
2 x 5 k'bell burpees w/ pushup with 53# bells.
strongman walk
Did some easy spinning for 45 minutes with a few out of the saddle medium-hard efforts.
Warm up was alternating swings and goblet squats.
swings: 30/25/20/10/5
squats: 6/7/8/9/10
Reviewed/practiced the TGU in much detail.
10 minutes of alternating russian/american swings and rest.
2 x 5 k'bell burpees w/ pushup with 53# bells.
strongman walk
Thursday, February 10, 2011
Kettlebell == Pain
Kettlebell class #3.
A bit different approach to our warm up tonight. We paired off, one member of each pair taking a bell, the other a jump rope. We alternated jumping and swinging for 1 minute for at least 10 minutes, then substituted goblet squats for swings and planks for rope jumping. I suck at jumping rope, always have. The "warm up" lasted for half the class. For the last 30 minutes, I did ladders of 5/4/3/2/1 (clean and press), then clean/press/squat, then clean and lunge.
After the workout I hit the last 45 minutes of spin class, which was hard.
A bit different approach to our warm up tonight. We paired off, one member of each pair taking a bell, the other a jump rope. We alternated jumping and swinging for 1 minute for at least 10 minutes, then substituted goblet squats for swings and planks for rope jumping. I suck at jumping rope, always have. The "warm up" lasted for half the class. For the last 30 minutes, I did ladders of 5/4/3/2/1 (clean and press), then clean/press/squat, then clean and lunge.
After the workout I hit the last 45 minutes of spin class, which was hard.
Monday, February 7, 2011
Early start
I make no secret that I have never made friends with my trainer. Although I managed a couple of months of good sessions in the early winter of 2009, I couldn't keep it up after roughing up my taint.
When I lost decent riding hours to daylight savings I had to something given my expanding girth.
Enter the Gym.
Spinning classes are offered at the Court Club and I figured, what the fuck, it cant be worse than any of the alternatives. Besides, it was a good opportunity to hang with my brother. Skip ahead to today, and, spinning classes suck quite a bit actually. I'll get back to that later, right now I want to talk about stuff I like.
I am becoming a big fan of strength training, but more than just trying to push big(ger) weights. One of the benefits of the gym membership is access to the many diverse fitness classes they offer. One of these is BodyPump. I can do without the canned techno crap, but non-stop large muscle activation with moderate weight is an ass-kicker.
I've also gotten quickly hooked on yoga. If you already practice yoga you're thinking, "yep, I'll bet." I scoffed for years at it thinking it was just a way to do stretching.
Although I've got a lot of new stuff going on, I'm going to mention kettlebell training last, and use this as log for what we go over in class. I can do two classes each week and the instructor runs everybody through basic stuff during the 1st half, then teaches more complicated technique in the 2nd.
Class 1:
warm up: J jacks, air squats,
2 arm swings, 1 min on/1 min recovery x 5 sets.
2 arm swings, alt russian/american 1 min on/1 min recovery x 5 sets
clean and press, 1 rung x 5 reps.
Class 2:
warm up: j jacks, air squats, knee ups, heel ups, planks
2 arm swings, 1 min on/1 min recovery x 5 sets.
1 arm swings, 1 min on/1 min recovery x 5 sets.
2 arm swings, alt russian/american 1 min on/1 min recovery x 5 sets
learned the TGU.
k'bell burpees.
Worked with a 35# bell tonight. Shattered.
Its been a few weeks since I put the bike on the Kurt so I have no idea what my wattage looks like. I do know that I want to get down to 180 by August 1st and I'm doing 6 and 7 days a week in the gym.
When I lost decent riding hours to daylight savings I had to something given my expanding girth.
Enter the Gym.
Spinning classes are offered at the Court Club and I figured, what the fuck, it cant be worse than any of the alternatives. Besides, it was a good opportunity to hang with my brother. Skip ahead to today, and, spinning classes suck quite a bit actually. I'll get back to that later, right now I want to talk about stuff I like.
I am becoming a big fan of strength training, but more than just trying to push big(ger) weights. One of the benefits of the gym membership is access to the many diverse fitness classes they offer. One of these is BodyPump. I can do without the canned techno crap, but non-stop large muscle activation with moderate weight is an ass-kicker.
I've also gotten quickly hooked on yoga. If you already practice yoga you're thinking, "yep, I'll bet." I scoffed for years at it thinking it was just a way to do stretching.
Although I've got a lot of new stuff going on, I'm going to mention kettlebell training last, and use this as log for what we go over in class. I can do two classes each week and the instructor runs everybody through basic stuff during the 1st half, then teaches more complicated technique in the 2nd.
Class 1:
warm up: J jacks, air squats,
2 arm swings, 1 min on/1 min recovery x 5 sets.
2 arm swings, alt russian/american 1 min on/1 min recovery x 5 sets
clean and press, 1 rung x 5 reps.
Class 2:
warm up: j jacks, air squats, knee ups, heel ups, planks
2 arm swings, 1 min on/1 min recovery x 5 sets.
1 arm swings, 1 min on/1 min recovery x 5 sets.
2 arm swings, alt russian/american 1 min on/1 min recovery x 5 sets
learned the TGU.
k'bell burpees.
Worked with a 35# bell tonight. Shattered.
Its been a few weeks since I put the bike on the Kurt so I have no idea what my wattage looks like. I do know that I want to get down to 180 by August 1st and I'm doing 6 and 7 days a week in the gym.
Sunday, September 26, 2010
Hey, where the hell did 2010 go?
2010 highlights.
Gained weight, up around 225 right now but I've been too discouraged to really look at it much.
Haven't felt really good except when on the bike.
Tore my left meniscus back in April at an epee tournament and I'll have surgery in November.
Haven't ridden too much this year, always tired or busy or lazy.
Broke the Trek doing sprints. Bought a sweet full carbon Scott CR 1 Elite. Took an XO2 'cross frame/fork as a replacement. Project bike, but too broke to complete it for now.
We put in an in-ground pool this year and it is sweeeeeet.
So it looks like I wont be under 200 lbs for my 50th, and that disappoints me because I want it and I really thought I'd be there. The snacking really gets me and I haven't been able to keep it under control. I'm going to have to keep setting some realistic goals and try to find ways to stay motivated.
On the good side, I finished a 25 miler yesterday in really windy conditions in 90 minutes, averaging 17mph and my 20 minute peak normalized power has been around 206 watts. That's a good enough indicator that the cardio system is responding.
Thursday, December 17, 2009
Merry Christmas
I didn't intend to take such a long break from here, but I'll try to get caught up. Feeling back to normal for a few weeks now, just a bit heavier. After finishing up month 4 at around 209 (avg), I gained steadily for the next 4 weeks. I thought I had stabilized around 215, but wait for an update in a week or so. I have gotten into the habit of reaching for the snacks after work, and eating a bit heavy at lunch. Couple that with less cardio volume and its no surprise the scale is starting to groan.
I need to get back on the bike, but haven't yet. What I am doing is running and lifting. So, looking for a weight training "plan", I bought the ebook, "5/3/1" from EliteFTS and am following that to the letter at least for now. Hoping to strengthen the core and legs, and deflab the chest between now and spring. I'm running (now) 4 days a week and boosting the mileage slowly and incorporating some "speed" work. Although I originally planned to do 2 to 3 days a week on the bike concurrently, that part hasn't come together yet.
I'd like to run a few 5k events next year, particularly some off road events and maybe a 15k. I may go as far as to plan for the Hudson River Half Marathon in October, although I'd have to feel really good about the distance and time to make that commitment.
I don't expect that the distance/speed measurement capabilities of the treadmills I've been using are terribly accurate, but going by them, I have a 5k time around 35 minutes at a pace of ~11:20. I'd like to finish a road race under 30 minutes. Longer term I'd like to get my 5k pace down around 9 min/mile. I guess what I'd like even more is to not have my feet and joints break down under the strain ; ).
I need to get back on the bike, but haven't yet. What I am doing is running and lifting. So, looking for a weight training "plan", I bought the ebook, "5/3/1" from EliteFTS and am following that to the letter at least for now. Hoping to strengthen the core and legs, and deflab the chest between now and spring. I'm running (now) 4 days a week and boosting the mileage slowly and incorporating some "speed" work. Although I originally planned to do 2 to 3 days a week on the bike concurrently, that part hasn't come together yet.
I'd like to run a few 5k events next year, particularly some off road events and maybe a 15k. I may go as far as to plan for the Hudson River Half Marathon in October, although I'd have to feel really good about the distance and time to make that commitment.
I don't expect that the distance/speed measurement capabilities of the treadmills I've been using are terribly accurate, but going by them, I have a 5k time around 35 minutes at a pace of ~11:20. I'd like to finish a road race under 30 minutes. Longer term I'd like to get my 5k pace down around 9 min/mile. I guess what I'd like even more is to not have my feet and joints break down under the strain ; ).
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