Friday workout

For reference:

  • Warm-up: row
  • Warm-up: 3 sets
    • 5 push up
    • 5 inchworm
    • 20 pvc pipe lunges
    • 15 sit ups
  • WOD: 4 RFT (reps for time):
    • 20 dumbbell deadlift
    • 20 dumbbell shoulder press
    • 20 dumbbell standing row
    • 20 dumbbell thrusters
    • Row (20 calories)
Friday workout

Today’s workout

For reference:

  • Warm-up: row
  • Warm-up: 3 sets
    • 10 kettlebell swings
    • 10 kettlebell halos (5 each side)
    • 10 kettlebell goblet squats
  • Warm-up: 2 sets
    • 30 high knees
    • 20 mountain climbers
    • 10 jumping jacks
  • WOD: EMOTM (every minute on the minute) 24 mins total (6 rounds)
    • Sled push
    • 30 seconds burpees with plate press
    • 30 seconds plank hold
    • 60 jumprope singles (or 30 doubles)

Doing this has firmed up some observations about my preferences for exercise:

  • I prefer a group setting
  • I prefer sets of exercises with no time limit (as opposed to do x repeatedly for y interval)
  • I prefer having an instructor to doing things on my own
  • I prefer variety

I’ve tried dailyburn, but it didn’t keep me motivated.  I think I need to get my ass up and go somewhere where there are people.  This is non-intuitive for me, since I’m actually quite introverted.

My goal last week was to hit three workouts (Tuesday, Thursday, Saturday), and I made it.  Since I’m not feeling too sore now (although ask me again in the morning), I’m going to try to shoot for four this week, and work out both tomorrow and Saturday.  We’ll see how that goes.

Today’s workout

Before I Forget…

I wanted to post the workout I did Saturday.  No time, so no commentary.

Warm up – row for a while

Warm-up – 100 singles (jump rope), 10 mountain climbers.  Then 80 singles, 20 mountain climbers…repeat until 20 singles, 50 mountain climbers (I did not get through this)

Then, stretching.

Workout was modified for me.  I did the following, in alternating sets of 10 each:

  • 40 deadlifts (with dumbbells), 40 jumping jacks
  • 40 squats (with dumbbells), 40 jumping jacks
  • 40 strict presses (with dumbbells), 40 jumping jacks
  • 40 thrusters (with dumbbells), 40 jumping jacks

Then, row some more.  The rowing was in place of running.

I’m trying to record these so I keep a record of them so that when I stop doing the formal boot camp, I have exercise ideas.  I should be keeping these in my food journal, but I’m not yet.  Maybe I should double up on that?

Before I Forget…

Boot camp to the head

Another grueling boot camp session – and this was just the other assessment workout.

First, I couldn’t really finish the strength set before the assessment workout.  It was supposed to be 30 straight dead lifts (with dumbbells, increasing the weight after each ten reps) and 30 “curtsy” lunges, each side (with dumbbells, increasing the weight after each set of ten reps on each side).  I gassed out somewhere in the second set of lunges…I just could not keep getting back up, and I didn’t want to push myself.

After a rest I did the assessment workout:

  • Row 1000m
  • 50 squats
  • 30 strict presses (dumbbells)

Again, I ate today the same as yesterday.  Consistency.

I am pretty sore.  We will see how I feel in the morning.  My plan this week is to hit three Boot Camp workouts (Tuesday, Thursday, Saturday).  Assuming I survive, next week I will try to scale up to 4.

I’m finding that I don’t have much energy at the end of the day for long posts, so hopefully I can post some more entertaining stuff over the weekend.

Boot camp to the head

Things I can’t do, apparently…

…include running 400m without getting gassed.  Once, let alone 3 times.

Today I did one of the two “benchmark” workouts that will be used to measure how my fitness has increased at the end of the challenge.  I took the “beginner” level workout, which was three rounds of…

  • 400m run
  • 10 sit ups
  • 10 burpees

There were 7 minute intervals, so when you finished your set, you rested until the next interval mark.

I am…not in good shape.  Let’s just put it that way.  Even the warm-ups pushed me.  One of the things I have been struggling with is the fact that, post-injury, I lost a lot of conditioning due to my recovery time.  I spent about 5 months doing little to no exercise (outside of the 3 or so months of physical therapy), so when I started to get back on the mat…I felt it immediately.  That, plus the heat, kept me off the mat for most of the summer.  And so here I am now, with terrible conditioning.  Oh, I am sure it will get better with time, but right now it is super frustrating.

I pretty much ate the same today as I did yesterday.

Things I can’t do, apparently…