P90X / Insanity - Something to Prove

R9D83 – Bootcamp Weights – Plates

Simon — Thu, 17 May 2012 11:56:01 +0000

D17 3.9.2 Weights

15 Plate Curls
15 Plate Press
15 Weighted Dips
15 Sumo high pull
10 chin ups

10 Squat curls
10 Squat press
10 weighted dips
10 squat sumo high pull
10 chin ups

no weight
20 in and out
20 bicycles
20 Crunch hold pulse
20 russian twist

15 Plate Tricep extension
15 Suitcase lift floor touch each side
15 Weighted Hip Lift feet on block
15 Sumo high pull
10 chin ups

with plate
20 in and out
20 bicycles
10 full situp
20 russian twist

no weight
20 air squats
10 each proposal squat
10 each lunge front no step
20 each weighted calf raise
10 pullups

20 plate air squats
10 each plate proposal squat
10 plate each lunge front no step
20 plate each weighted calf raise
10 pullups

10 Laying chest plate press
10 Laying chest plate pullover 2 way
10 Shoulder fly front to overhead
10 Shoulder fly front with high pull
10 halo

no weight
10 arms up in and out
10 arms up bicycles
10 crunchy frog
10 boat roll back to shoulder stand

10 Laying chest plate press
10 Laying chest plate pullover 2 way
10 High Pull

R9D81/2 – RKC and Bootcamp. A Tinge Of Nostalgia

Simon — Mon, 14 May 2012 18:58:23 +0000

Re-reading some of my posts, which I do in order to bolster my motivation at times, I couldn’t help but feel a little saddened that I have drifted far from the path of P90X2. Although I pay homage to it twice a week at bootcamp, it’s not the same as happy little Tony and his sweaty minions entertaining you, nay, mocking you (see Ab Ripper X!) while you roll around on the floor like a tasered college student or struggling to keep up with “pullup boy” only to find that the inside of your elbows are capable of producing inexplicable pain.

It’s an easy enough fix, I need to commit to spending 2 days a week with Tony on PAP for the balance of the program but since there are only 8 dys left, maybe it’s too little too late. That said, then end of the PAP section will enable me to return to the start and design a program with Original and inappropriate Tony, Tony 2 (The 50 Something) and of course not forgetting Shaun T who lurks in the background of my basement just waiting to choke my confidence to death with his bare hands.

I am kind of looking forward to it, even though 2 days of bootcamp is a lot of work, I think I am getting more used to it and should be able to balance it as a workout day, rather than a day always followed by a day of rest. The summer is always better, doing pullups on the deck out in the sunshine, Insanity with the french doors open and the summer breeze blowing through or even the short P90X2 yoga with the sun setting, bathing my workout space in a soothing orange glow.

It’s time for a shake up and I think that means it’s time to think about my future both here on my blog and with my workouts. I mean, this isn’t really a P90X blog any more, it’s far more than that and I think maybe it’s time to move it to another site, something with more of an all around fitness and nutrition feel to it.

Speaking of shaking things up, here is the bootcamp for tonight so if my participants are sneaky, they can get an idea of what pain lies ahead…

D19 2.10.1 Bodyweight

Balance and coordination

10 regular pushups with shoulder touch
10 military pushups with hip touch
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

20 in and out row
10 roll to boat hold 3 count
20 bicycle with leg extension
20 side crunch per side
10 pullups

10 SB pushup boing
10 SB Burpee lift ball
10 SB Plank to sphinx
10 per SB elbow plank side raise

Feet on SB

10 regular pushups with shoulder touch
10 military pushups with hip touch
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

10 SB pushup boing
10 SB Burpee lift ball
10 SB Plank to sphinx
10 per SB elbow plank side raise

20 Crunchy Frog
20 vsnap
20 laying triple bicycles
20 full situps

Arms on SB 20 360′s
Arms on SB plank to sphinx
10x feet on SB walk out and back
2x feet on SB 360 walkaround
20x laying hamstring pull

20 laying leg lifts
10 per rainbow leg lifts
10 per scissor hold on count
25 per side to side scissor rapid

BONUS ROUND!!

10 military pushup
10 diamond pushup
10 Hindu Pushup
30s crane

R9D80 – Bootcamp Cardio Abs

Simon — Fri, 11 May 2012 12:13:18 +0000

D16 3.8.2 Cardio and Abs

2x section
20 Hit the floor
10 2 line Suicides
20 switch kicks
20 in and out abs
10 side crunch

2x section
10 Frog jumps
10 switch lunge
10 stance jacks (foot touch)
10 vsnaps
10 roll to boat

2x section
5x long jump run back – single double triple repeat
10 tuck jumps
10 2 line forward and back suicides
10 ski abs
10 bum lifts

x2 section
2 lenghts hurdle full turn
2 lengths sprint runback switch
2 lengths hurdle tuck jump
20 plank jacks
10 plank jacks with in and out

x2 section
10 in and out
10 crunchy frog
10 ARX bicycle (forwards and backwards)
10 full sit up
10 side crunch
20 side to side flutter (on your back) 3 position
10 russian twists
10 rollback hold to shoulder stand

The Lowdown On 18 Paleo (Or Not) Foods…

Simon — Wed, 09 May 2012 17:48:29 +0000

I regularly read Mark’s Daily Apple and recently he published 2 posts that I want to share. It sheds light on a total of 18 foods that are judged as to whether they are primal / paleo friendly or not. It’s a good read, and some things may surprise you. I’m just glad I got the OK to eat a little “fructose rich bee vomit” every now and again.

Here’s the original 10

Here’s the last 8

R9D79 – Bootcamp Weights

Simon — Tue, 08 May 2012 14:03:43 +0000

D15 3.8.1 Weights

1 Arm x2
10 Press
10 Curls
10 Front Raise
10 Side Raise
10 High Pull
10 Chinups

1 Arm x2
10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch
10 Swings
10 Chinups

2 Arms x2
20 Press
20 Curls
20 Front Raise
20 Halo
20 High Pull
10 Chinups

Final Round x2

10 pushup rows each side
10 weighted squat
10 situp shoulder press
2 lines walking lunges
10 swimmers curl and press
2 lines OMG jumps
60s Weighted wall sit

R9D77/8 – RKC at Work And Rollerblading … Yup, You Read That Right!

Simon — Mon, 07 May 2012 14:24:02 +0000

I guess you could say that I am drifting away from P90X2 as a schedule, I mean I have not hidden my disappointment with the PAP series of workouts and since that is almost the entirety of the final phase I guess you could say I am over it. I think I will try to get a couple more of them in before I officially call it quits on P90X2 just to say I gave it more than a couple of chances. That said, the summer is really here now and activities outside should start to take the forefront. This past weekend I did something I haven’t done in probably 10 years, I went rollerblading. I was expecting to be pathetic, a frightened old man trying to regain the vigor of his youth but no, I was happy, capable and without any road rash for my efforts. In fact, I felt like I was 25 again when I used to rollerblade around Western for hours at a time wasting the early summer days between aerobics classes and weightlifting. The best thing was that my workouts are obviously good enough and thorough enough that I wasn’t sore in any unusual places nor was I tired once I returned despite my hear rate being pretty high for the entire 30 minutes. It’s a small thing I know, but it made me happy to know that I am still capable of doing things that some would consider activities of the younger generation. The sad thing is that people were looking at me like I had 3 heads, I guess rollerblades are less in favour now than they once were, but they are still viable, no? I mean as long as these idiot kids are on their stupid skateboards, I think people on rollerblades are still one rung above them on the ladder.

In other news I was thinking about the place dairy has in the Paleo diet, I have at times in the past given up dairy and felt some benefits in doing so, but this weekend when a relative told us she was giving up dairy and sugar it got me to thinking if dairy was really so bad. To cut a long story short, the thinking is that milk is not the greatest thing, especially farmed skim milk which is sadly what I drink. Cheese and other milk products fall into the same category but are better by virtue of having the good saturated fats still in place. At the top of the list is ghee or clarified butter which everyone should use to cook with instead of processed vegetable oils. I have included a couple of short articles below to inform you on these points and to help anyone wondering if dairy is really a part of the Paleo lifestyle. For me, I guess we could try to find milk from grass fed sows but I am not sure the price would make the switch viable. It would probably be best just to quit.

The place of dairy on the paleo diet.

Stop Eating Dairy

Paleo and Dairy

One of the common threads here is that bovine dairy is inferior to goat and sheep dairy, maybe the answer then at least for me would be to switch back to eating goat feta instead of the fake plastic marble cheese I love. Yes I have a long way to go to Paleo nirvana and I am thinking that modifying my dairy is a step in the right direction.

R9D76 – Bootcamp Bodyweight With Med Balls!

Simon — Thu, 03 May 2012 16:07:05 +0000

D14 3.7.2 Bodyweight

20 One arm med ball press
20 Air Squats with med ball
10 pass around med ball each way (waist)
10 halo pass around med ball each way

10 Med ball overhead squat
10 med ball pushups
20 Wall sit side to side touch
20 wall sit between legs and overhead touch

With Partner x2
10 Med ball pass with squats
10 overhead reach to squat hold med ball roll
10 Back to back lean twist pass
10 Full situp ball pass (Throw not pass)
10 Pullups

Section x2
10 One hand on ball pushup
10 Side to side one hand on ball pushup
20 Single hand ball touch
10 Double hand ball touch
10 Pullups

With Partner x2
10 Med ball pass with squats
10 Back to back lean twist pass
10 Horse stance ball throw
10 Full situp ball pass knee to knee both sides (both situp)
10 Pullups

10 Overhead squat
10 Wall ball
10 Overhead tricep wall throw
10 Between knees full situp
10 Between Knees hold, heels up, double elbow sit up
10 Pinned legs full situp

R9D75 – Boocamp 3.7.1 Cardio Abs

Simon — Tue, 01 May 2012 13:29:29 +0000

I have been thinking that the cardio workout could be shorter and harder. That would leave extra time for abs every 3rd class which I think is a great idea. So that in mind, last night we did the revamped cardio class and added some abs stuff throughout and an extra section at the end. I think it went well, I know my abs are feeling it today! It’s not a rip off of Shaun T’s cardio abs, but now I realize the name is the same maybe I should go back and do that workout again and see if I can pick up some tips

D13 3.7.1 Cardio Abs

Bike warmup 30×5 with 10 rest or row 1000m

2x section
20 Hit the floor
10 2 line Suicides
20 switch kicks
20 in and out abs

2x section
10 Frog jumps
10 switch lunge
10 stance jacks (foot touch)
10 vsnaps

2x section
5x long jump run back – single double triple repeat
10 tuck jumps
10 2 line forward and back suicides
10 ski abs

x2 section
5 burpee
5 burpee with 4 run
5 burpee with 4 run and 4 in and out
20 plank jacks
10 plank jacks with in and out

x3 section
10 in and out
10 roll to boat hold
10 ARX bicycle (forwards and backwards)
10 full sit up
10 side crunch
20 side to side flutter (on your back)
10 full rainbow
10 russian twists

R9D73/4 – RKC At Work And Chelsea 20 Double Time

Simon — Tue, 01 May 2012 13:23:49 +0000

For some reason, I have yet to complete a round of Chelsea, I always seem to get stuck around 20 minutes probably because I am thinking about Cindy. Since it’s not a good idea to be thinking about one woman when you are with another I need to get my head sorted out. They are both similar, with the differences outlined here:

Chelsea:
Each minute on the minute for 30 minutes

5 pullups
10 pushups
15 squats

Cindy:
AMRAP in 20 minutes:

5 pull-ups
10 Push Ups
15 Squats (Air Squats)

The thing is that apart from kettlebells, the pullup, pushup, squat workout is one of the best and simplest workouts you can do, that’s why I love it so much. So this time for a bit of a change I thought I would do this:

10 rounds of:

10 pullups
20 Pushups
30 Squats

It was much tougher than the others, getting to 10 pullups by the end was a chore but mostly doing 30 squats each time proved far more challenging than I had anticipated. However, I struggled through in about 25 minutes including a short warmup.

The previous workout had been RKC at work and it’s becoming a pretty standard workout now like this:

5 rounds of:

5 C&P each side
5 Snatch each side
20 Swings

It’s a good, quick workout and makes my heart rate go pretty wiggy so it’s definitely working!

R9D72 – Bootcamp Weights And Flying Scissors

Simon — Thu, 26 Apr 2012 12:42:00 +0000

Class was almost back to normal last night, even though my girls are not participating in preparation for competition on the weekend in Orangeville. I had hope there would be only 3 so I could throw in some Olympic lifting training but I had a total of 5 participants so it was back to the schedule. This is what we did:

Huggers
Twists
World’s Slowest Burpees
Inch Worm
Groiners

10 Strict Press
10 Overhead tricep extension
10 Curls
20 Crunch
20 Hanging Leg Raise

10 High Pull
10 1 arm shrugs each side
10 1 arm side bends each side
10 side crunch each side
10 hanging crunches (tuck)

20 in and out
10 roll to boat hold
20 ARX bicycle
10 full sit up
10 hanging leg raise sides

10 Strict Press
10 Overhead tricep extension
10 Curls
20 Crunch
20 Hanging Leg Raise

10 High Pull
10 1 arm shrugs each side
10 1 arm side bends each side
10 side crunch each side
10 hanging crunches (tuck)

20 in and out
10 roll to boat hold
20 ARX bicycle
10 full sit up
10 hanging leg raise sides

X2
10 Front raise
10 Halo
10 Curls
20 weighted In and Out
20 Russian Twists
10 Pullups

X2
10 Laying Press
10 Laying Pullover
10 Laying Fly
10 Weighted Rainbows
10 Flying scissors each side
10 Pullups

Let me just explain the flying scissors since it was a made up thing! Laying on your side with head on the ground so you are flat, not up on your elbow. Raise your top leg as far as you can (above 45 degrees) then hold. With your bottom leg, lift it to meet your top leg and repeat 10 times.

It hurt.

A lot.

BUT… It is a fancy new move!! Actually it’s based on the old aerobics thigh lifts we used to do raising your lower leg to trim your inner thigh, it’s just this is an updated 21st Century version.