Category: Gymnastics / Bootcamp

Since the gym is dead, I now refer to the gymnastics club as the gym. This is the bootcamp, the workouts with the kids (which are also mostly crossfit inspired) and other gym related activities

10.10-11 – Rest Plus Bootcamp Weights

 

The rest day was a welcome break. I realize just how out of shape I am compared to when I was up at 70% participation, it’s amazing how a little bit of slacking off can make you feel like a lazy ass. Bootcamp day 2 was weights and heavy on the arms and shoulders since I was feeling a little lightweight in that area. The workout was good, but having a limited amount of dumbbells means that the participants aren’t quite getting the workout I want. I wish we had a bunch of 15lb dbs to use, it would really bridge the gap to the next level.

Anyway, here is what we did:

D2 – 4.1.2 Weights

x10x2
Double Curls
Double Press
High pull
DB Thruster
Chin ups or turnarounds

x10x2
Alt curls
Alt press
Front and Back Rolling Shrugs
Squat
Chin ups or hand turns

x10x1
DB good mornings
Sitting shoulder press
dips no weight
dip hops
dips leg up each side

x10x1
Shoulder raise side
Shoulder raise front
Shoulder raise side to front
Shoulder raise front with row
Halo

10×2
Sitting shoulder press
Weighted dips both weights
Weighted dips one weight
weighted dips no weight
Pullups

x10x1
Double Curls
Alt Curls
Outward curls
Hammer Curls
French Curls

Abs – 10 with DB, 20 free

in and out
bicycles
full situp
russian twist

 

10.9 – Bootcamp 4 Kickoff

Today was day 1 of Bootcamp 4. We welcomed the return of two of our previous participants but did lose one to the lure of summer fun. The first class was always designed to be a slow introduction and with 2 new people and my girls back in the mix it was almost like  a new group. Therefore, the first 3 workouts will be pretty basic. Here is what we did, a full body bodyweight workout for the masses!

D1 – 4.1.1 Bodyweight

x2
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

x2
20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

x2
20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 pullups

x2
20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

x2
20 single leg knee raise
20 super skaters
30 second chair pose
20 side lunge
10 pullups

10 pushup step out
10 clap pushup
10 plyo pushup
10 pushup side raise leg raise
5 Worlds slowest burpee with clap

 

10.6-8 – Summer Training Is Here!

234@20 – Monday
233@18 – Tuesday

10.6 – Off
10.7 – Insanity Plyo Cardio
10.8 – Monday WOD

I am still struggling to get over this stomach thing, but so far I am sticking with the new schedule. That said, today is the start of Summer Training for the kids at gym where my days switch from Mon Wed Fri to Mon Tue Thur. That means after the workout we did last night (WOD Monday) I now have a bootcamp class to look forward to today (Bootcamp 4, Bodyweight).

For the first week of the new 10Dot schedule I managed 4 of 7 days which is not great but above my R9 average, after Bootcamp tonight I will be up at 67% aiming for 70% by the weekend.

As a side note, for my workout of choice this week I did Plyometric Cardio, I guess I must have been missing Shaun T a little, but it didn’t take long to get over that. It was a beast of a workout, you really do forget how difficult it is to work out for 30 seconds at a time 4 times back to back. Even at my bootcamp, the intervals aren’t 30 seconds, that would be too much for the regular participant to bear. It did make me think about upping the rep count though!!

Monday’s WOD was a short Chelsea. Since it was day 1 of summer training I decided a shorter workout was in order so we did this;

15 rounds for time

5 pullups
10 pushups
15 squats

We were all pretty close, I ended in 15 minutes, the girls around 16 although I have a sneaking suspicion they skipped a round at the end! I am currently working on some mobility work to try to advance the flexibility of the shoulders and spine for my girls and to work in some flexibility work into the scheudule for the summer. It’s tough to try to fit everything in especially with an hour fitness class taking a large chunk of 2 of my days. But I think this year it is going to be critical that we try and find a way to keep the flexibility and mobility work in the mix.

10.3 – Bootcamp Final Day (Cardio)

Weight – 234.4
% Fat – 21.1%
Lean Mass – 185
Fat Mass – 50

I find my fat % varied wildly from 16-26 on this scae, I am hoping a monthly average may take care of the difference and give me a better idea. Either that or get a hydration scale which is reputedly better.

For the last Bootcamp for this session we did Cardio, regardless of the degree of hatred everyone has for it…

D22 3.12.2 Cardio and Abs

2x section
20 Hit the floor
10 3 step 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 river jumps
10 ski abs
10 bum lifts

x1 section
10 2 line forward and back suicide pancake
2 lengths sprint runback switch
2 lengths long jump tuck jump
20 plank jacks
10 plank jacks with in and out

x1 section
10 X Jacks
10 diamond jumps
10 wide knee tuck jumps
10 vsnaps
10 rollback hold to shoulder stand

x1 section
5x low jacks and pulse 4+8
10 burpee with half turn
20 knees up same elbow
20 knees up opposite elbow
40 happy dance

x2 section (actually only did 1x)
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

10.2 – Rest. My Individual Challenge

Day 1 was a bootcamp that I modified on the fly to include mostly abs so I don’t have a good record of what we did. I can say it was lots of crunches, hip raises, some dog raises, flutters, standing elbow touches and boat to shoulder stand. My abs are sore today so I know it worked!

In order to see some changes, I am going to have to make some changes. This morning I hopped on the scale to see how far the last round at 51% put me back. I was relieved to see that I was up only 4 lbs weighing in at 236lbs. If I am going to get down to 220lbs I need to do the following:

Pick up with Fitday again. This will keep my diet strictly on track and maintain my focus.
Document every day, not just activity days with my weight, and occasionally my bodyfat % although the scale I use to measure fat isn’t the best.

In fact I have been toying with the idea of getting another scale that does hydration level in order to get a better idea about my fat levels. I am thinking about the Tanita 549, anyone with any experience with them is welcome to comment or fire me an email.

Watch my portion sizes a little more closely, although FitDay should keep that in check.
Sleep more. I tend to get around 5-6 hours a night, I would like to push that to 8. That means going to bed at 10pm which I am not used to by any stretch.
Drink more. I think my hydration is a little low at times, I need to pay a little more attention to that.

After all that, I have figured out what we did on Monday, and here is the run down:

D21 3.12.1 Abs Blast

1x section
20 Pulse crunch
20 In and Out
20 swing kicks
20 Crunchy Frog
20 Side Crunch each side

1x section
20 standing Knee raise
20 standing leg raise
20 swing kicks
10 vsnaps
10 roll to boat

1x section
Plank hold 30s
Plank knee to elbow
Plank knee to elbow with kick back
40 dog raise
40 dog raise back

x1 section – Feet on blocks
Hip raised hold 30s
20 Hip raise
10 hip raise crossed leg each
10 Hip raise stacked feet each
10 hip raise leg up each
20 flutter 5 position

x1 section
10 X Jacks
10 diamond jumps
10 wide knee tuck jumps
10 vsnaps
10 rollback hold to shoulder stand

x1 section
5x low jacks and pulse 4+8
10 burpee with half turn
20 knees up same elbow
20 knees up opposite elbow
40 happy dance

x2 section (actually only did 1x)
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

 

R9D89 – Bootcamp Weights

It was hot, but not as bad as it has been. Couple that with weights day and we are back in the enjoyment zone of bootcamp! Although some were a little sore after Monday I think it was a well received class. The atmosphere in the gym is lightening every day, the girls have their last competition on Saturday and that means the end of monotonous routines and time for new skills. Not only that, but the bootcamp is making a difference to people and I think it is being appreciated more as an activity and less as a torture device. Summer is going to be great!

Here is what we did:

D20 3.11.2 Weights

2x section
20 squats
20 lunge walk
20 weighted MKs
10 weighted long jump
2x45lb Farmers Walk

No weight

2x section
10 super skater per
10 1 leg squat knee raise
20 MK
20 air squat

With DBs

1.
15 Double curl
15 weighted box dips
10 alt curl each
15 weighted box dips
15 double hammer curl
15 weighted box dips

2.
15 strict press
10 pushup db row
15 high pull
10 pushup db row
15 strict press

repeat 1.
repeat 2.

15 DB thruster
15 double db curl and press
10 KB swing
20 High Pull

15 DB thruster
15 hammer curl inward press
10 KB snatch
20 halo with single db

Bonus Killer Combo

5x
Plank on db
pushups with both db rows
Feet in, stand up
double curl or clean to strict press
return to plank

R9D88 – Bootcamp Bodyweight With Bonus ISO!

Today’s bootcamp had an added bonus of being the first time the boyfriend of one of our participants decided to come out. This is a big deal because since the participation is always completely female I think people get the idea it’s easy… In fact, I would challenge any male to come out and give it a shot and see how they stack up. Turns out, it was a rude awakening but to his credit he completed almost all of the work and since he seems like a nice guy I probably won’t beat him up too much next week, after all, I like someone who makes an effort!

So for his initiation into the world of bootcamp fitness, we did this, even though it was as hot as a Delhi Bikram class

Bodyweight and ISO

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

10 air squats reg
10 lunge no step
10 1 leg squat knee raise
10 air squats half bounce
10 pullups

20 in and out row
10 roll to boat hold
20 bicycle each
20 arms up in and out
10 pullups

10 pushup
10 clap pushup
10 plyo pushup
10 pushup side raise toe touch
10 pullups

ONTO DOUBLE BOXES AGAINST WALL

10 dips legs straight
10 hop dips legs straight
10 dips one leg raised
10 leg lifts

10 dips legs straight
10 dips legs stacked each
10 dips one leg raised each side
10 hop dips

regular pushups 10 decline 10 incline
military pushups 10 decline 10 incline
sphinx to plank step or drop 10 decline 10 incline
pushup side raise 10 decline 10 incline

20 Crunchy Frog
20 laying bicycles
20 full sitps
10 roll back hold to shoulder stand

5 Pushup hold low 10 count
4 Military pushup hold low 10 count
3 Side plank hold 10 count (2 leg up)
2 v sit hold 10
1 sphinx hold 30s

R9D87 – Limping Across The Line

Last wednesday was cardio abs and since then I have been buy with parents visiting and building a ton of Ikea furniture. During that time, the clock has expired on my current round freeing me from the PAP of the final weeks of P90X2. Friday I worked out at work, choosing to do a variation of my RKC workout that went like this:

Warmup:

Halos
Laying press
Swings
Pumps

5-5-5

Clean and Press plus 20 swings

5-5

Snatch plus 20 swings

5-5

Turkish Half Get Ups – Just don’t do the standing part…

After that since I had a very uncomfortable twinge in my lower back I decided to take off a couple of days and try to recover a little. We also were hosting a large birthday party on Sunday for my little girl which took up most of our time in preparation.  It’s now Monday and I am about to go to gym for bootcamp and I am going to try and organize my workouts for the coming weeks tomorrow while I am off work. Because I am so far off track with the daily routine of P90X2 this last few weeks have really dragged. I also realize that my workrate is a little lower than it should be but I am hoping that building a custom workout schedule for round 10 (whatever it is going to be called) my help in upping my days of activity from an average of 4 to an average of above 5.

R9D86 – Bootcamp Cardio Abs

Today was a hot one, I had planned to do a little more abs than cardio but when it came to the actual workout I realized I hadn’t really met my objective. Nevertheless it was a great workout, but with the gym being very warm it was a real challenge.

Here’s how it all went down:

2x section
20 Hit the floor
10 3 step 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 river jumps
10 ski abs
10 bum lifts

x1 section
10 2 line forward and back suicides
2 lengths sprint runback switch
2 lengths long jump tuck jump
20 plank jacks
10 plank jacks with in and out

x1 section
10 X Jacks
10 diamond jumps
10 wide knee tuck jumps
10 vsnaps
10 rollback hold to shoulder stand

x1 section
5x low jacks and pulse 4+8
10 burpee with half turn
20 knees up same elbow
20 knees up opposite elbow
40 happy dance

x2 section (actually only did 1x)
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

R9D83 – Bootcamp Weights – Plates

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