Bootcamp 5 Day 2 – Weights, Blocks and Med Balls, Oh My!

Weights session 5 day 2

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Curl and press
10 Swings

Sitting on blocks Sets of 10 each

x2
Overhead pullover
Laying Fly face up
Sitting press
Sitting curl
tricep dips legs up on med ball
15 Wallball

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
tricep dips legs up on med ball
15 Wallball

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Curl and press
10 Swings

x2
Overhead pullover alternating
face up overhead fly alternating
alternating shoulder press
alternating bicep curl
Military pushup feet on block
15 wallball

x2
High Pull
hero fly
Halo
Hammer double curls
Diamond Pushups
15 wallball

10.90 – Rounds Are Over, 3 Years Later.

After almost 3 years and 3 months of sticking to my 90 day regimen I think it’s about time to give it up. It all started with P90X day 1 back in June of 2009 (actually, the first introduction to Tony was back in 2005) and since then I have gradually inched further away from the 90 day DVD approach and into my own brand of Bootcamp, Olympic lifting, Russian Kettlebells and so on. It has been a great system, especially the 90 day method of sticking to a workout and seeing it through but now I think I am too flexible in my approach to gain any more benefit from that structure. Of course, I still need some way of monitoring my rest weeks and downtime versus my activity and some way to vary the body parts and duration of my workouts. But for now, cycling through another 90 day “program” isn’t going to be of any value to me. I think what I need to do is to plan some goals and map my progress towards those goals, relying more on my experience and physical indicators to gauge my activity rather than the imposition of “rest week” of which I am oh so fond.

That said, it’s back to school and that means back to basics at gymnastics, a new bootcamp season Monday and Wednesday and an as yet unplanned revision to the warmup schedule. Add that to my renewed fondness for Olympic lifting, my passion for Kettlebell training and my promise that I will try to include one day of cardio / hills (translate that to running outside!) and one day of Yoga and you have 6 days already filled. Looks like I won’t have to plan that much after all!

I really want to get started on the new approach to this blog also, not having to account for each day of the 90, watching the numbers rise and stressing about what happens next. It’s not that I don’t like the framework, in fact the numbers for a long time were what kept me coming back but I think it’s time for more life to creep in and the sterility of the workouts to make room on the couch.

Watch this space.

10.85&6 – WOD and Bootcamp Cardio Agility

After the resounding success of Bootcamp Agility last time out, I thought what better way to end the bootcamp session than by two of our favourite workouts. Agility was a breeze, although this time I only used 6 hoops and 5 cones each side and the run back was half backwards, half sprint.

10 air squats
10 squat jumps
5 burpee
4 side facing in and back

20 air squats
20 squat jumps
5 burpee
4 side facing in and back

10 front lunge
10 mk switch
5 burpee pushup
4 side facing 2 foot in and through

20 front lunge
20 mk switch
5 burpee pushup
4 side facing 2 foot in and through

10 single leg squat knee lift
10 run stance double squat with switch
5 burpee star jump
4 front facing step in and across

20 single leg squat knee lift
20 run stance double squat with switch
5 burpee star jump
4 front facing step in and across

10 wall sissy squats
10 frog jumps
5 pancake burpee
4 front facing wide to narrow

20 wall sissy squats
20 frog jumps
5 pancake burpee
4 front facing wide to narrow steps

10 step back lunge
10 proposal switch
10 in and out plank abs
4 front facing wide to narrow both feet

10 step back lunge
10 proposal switch
10 in and out plank abs
4 front facing wide to narrow both feet

10.83 – Mud Hero Toronto 2012

The morning arrived with an ominous forecast of 31 degrees with a humidex of 36+, but at least I was vindicated in my decision to make sure we were in the second earliest group to go. The setup was pretty easy, the parking was close to the event so no buses this year like last time at Warrior Dash (You can read about the Warrior Dash HERE and HERE)We were pretty early but since I was paranoid about my shins I spent about 45 minutes warming them up and asking them to please behave during the hell that was to come. The overall event was much smaller than Warrior Dash but I think was more suitable for us especially given those who were participating, I am not sure even I would have been up for running up ski hills again this year, I wanted more obstacles and less running where possible. In fact, the course delivered exactly that, there was plenty of running up through woods and small hills and over streams mixed in with the “official” obstacles. Even the first part from the start to the first obstacle which I was dreading due to my lack of running practice wasn’t so bad. Probably the adrenaline and the crowds helped though. Speaking of running, I really wish I had practiced at least a couple of times. What made me slow was not the fact that I can’t run, I already know I am not the greatest runner but that due to my lack of practice in my vibrams with actual running my mechanics were terrible. That meant I was working probably twice as hard as I needed to in order to produce the lava like speed with which I was running. Had I practiced and got my mechanical stride in shape, I am sure I would have had a much easier time of it. Not only that, you would think after last time I would have learned to wear shorter, less absorbent shorts, by the time we were past 3 or 4 obstacles my shorts were filled with mud and it was like carrying a backpack strapped to my butt. I did however remember not to let my knees touch the ground in the mud pits because just as I had recalled the bottom of the mud pit is in fact littered with sharp stones and rocks which can really tear up your knees.

The obstacles themselves were far more entertaining than last year, probably because I was not as tired when I got to them, several walls, hay bales, parked cars, cargo nets and so on made it very similar in difficulty and enjoyment. The haunted house was a fun addition and the fact that they had put out actual water slides and not just a tarp over a rock bed made that part far better for me. The people we went with all did great, I have to admit, probably better than I did which was a little disappointing but I know what my issues were and I won’t let them happen again. Fact is that we all managed to stay together pretty much to the end which made the whole experience that much better.

This was about half way through, as you can see my choice of shorts was ill advised. Bruce, one of our participants wore a GoPro camera on his head, the footage of which I can’t wait to see. My favourite part? I am not sure, getting sprayed with water as you are dying from the heat was great, and for sure the hardest part for me was the horizontal cargo net ( I should have walked over not bear walked) but I think my favourite part was the hay bales, being able to throw yourself around on them was a blast, that and the vertical cargo net, for some reason I just love to climb those things.

In all it probably took just over an hour to finish with 19 obstacles covering 6km. The fastest time was around 25 minutes I think but that is just insane.

I am really happy we did it, I am disappointed that all my girls didn’t decide to do it but I have to tip my hat to my one athlete who chose to run with us, her determination, drive and willingness to push through her obvious pains was a real inspiration.

All in all, a really successful day and I hope inspiration to others to come out and join us next year!!

 

And no, no Usain Bolt poses!

10.65 – Bootcamp Plyo / Agility

I’m trying to keep away from calling cardio, well, cardio. It seems people have an aversion to the notion of a cardio day so today I am trying something a little different, some agility.

For the workout I used 9 hoops as an agility ladder setup and 10 cones as a side shuttle run back. The easiest way to explain is to draw it so the graphic reflects what we did. Well, it may help me to remember, its pretty much hieroglyphics to anyone else!

D17 4.9.2 Agility

10 air squats
10 squat jumps
5 burpee
4 side facing in and back

20 air squats
20 squat jumps
5 burpee
4 side facing in and back

10 front lunge
10 mk switch
5 burpee pushup
4 side facing 2 foot in and through

20 front lunge
20 mk switch
5 burpee pushup
4 side facing 2 foot in and through

10 single leg squat knee lift
10 run stance double squat with switch
5 burpee star jump
4 front facing step in and across

20 single leg squat knee lift
20 run stance double squat with switch
5 burpee star jump
4 front facing step in and across

10 wall sissy squats
10 frog jumps
5 pancake burpee
4 front facing wide to narrow

20 wall sissy squats
20 frog jumps
5 pancake burpee
4 front facing wide to narrow steps

10 step back lunge
10 proposal switch
10 in and out plank abs
4 front facing wide to narrow both feet

10 step back lunge
10 proposal switch
10 in and out plank abs
4 front facing wide to narrow both feet

10.60-64 – Just The Facts

I’m back at my desk again sometime this week, hopefully my posts will reflect the additional time and effort….

Saturday

5×5 Deadlifts
5×5 Clean
5×5 Clean and Press
5×5 Squat

Sunday

10×10 Squat and Chinup

Result: 70 Squat 60 Chin up

Monday

100 decline suspended ring pushups

Tuesday bootcamp

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Curl and press
10 Swings

Sitting on Stability Balls Sets of 10 each

x2
Overhead pullover
Laying Fly face up
Sitting press
Sitting curl
Double Tricep extension

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
Wall leaning tricep extension

x2
Overhead pullover alternating
face up overhead fly alternating
alternating shoulder press
alternating bicep curl
Military pushup feet on ball

x2
High Pull
Incline chest fly
Halo
Hammer double curls
Single bent over tricep ex

10.33 -10.36 – The Weekend Of Pain

It must have been the bootcamp, and if not, then surely the stretching and mobility we did on Thursday after bootcamp. Personally my money is on the plate weighted squats and lunges that we did. Whatever it was, my hamstrings and quads were on fire on Friday and Saturday. So much so, in fact, that I took Friday off and resorted to doing Fountain of Youth Yoga on Saturday. By Sunday my legs were OK and so as a bit of a cardio workout I decided to do some barbell clean and press with a light weight but large volume. I managed to count up to 10 reps and back down to 1 again making it 100 clean and press with a 95lb barbell. Sore? My shoulders and traps are sore today and of course it’s WOD day at the gym with potentially some more strength work this evening. No rest for the wicked I guess. Since I really don’t have much to say since the workouts are pretty self-explanatory I will show you what my new scale tells me.

It’s a Tanita BC549 Ironman Body Composition Monitor and basically it claims to produce all kinds of measurements when you step on the thing including:

Features and Specifications:

  • Weight
  • Body Fat %
  • Body Water %
  • Muscle Mass
  • Physique Rating
  • Basal Metabolic Rate (BMR)
  • Metabolic Age
  • Bone Mass
  • Visceral Fat Rating

Now I have long suspected that my old Tanita which just did bodyfat % was thrown off by hydration and that the cure for that would be to get a scale that does hydration levels too. I was sadly disappointed. If I step on my old scale before and after a workout I can have lost up to 5% body fat which of course is ridiculous. My thought was that the new scale would reflect the same bodyfat after the workout but a lower hydration level. I was not right to assume that. I did it with my new scale and the same thing happened, a massive drop in body fat and a slight drop in hydration. Anyway, I am not here to bash the scale for extreme conditions, I am going to do a long term study of my stats and see what my hydration and fat levels are like as I try to drop to 220lbs.

The first few days results are here:

Date June-30-12 July-01-12 July-02-12
Weight 232.6 231.2 231.2
Fat 19.4 19.5 19.4
Water 54.2 54.1 54.2
Muscle 178.2 177 178.2
Rating 6 6 6
BMR 2512 2594 2511
Age 29 30 29
Bone Mass 9.2 9 9.2
Visceral Fat 9 9 9

I am not sure exactly what some of the numbers mean, but as I stepped on the scale after my workout to see the hydration level effect I was told my age was 12… Interesting.

I will try and go over some of the definitions tomorrow…

10.26-29 – The Long Weekend

It was Canada Day here this past weekend and so that meant a long weekend and an extra day off from coaching. After Bootcamp cardio during coaching on Thursday I took Friday off and took Saturday as an Olympic lifting day in order to try and work a little on my shoulder strength and mobility. It’s a little foggy now but I think it was something like:
25 Shoulder Press
25 Squats
25 Clean and Press

Although I was only using a light weight to dedicate my concentration to my form it was still a bear to get the mechanics of the press correct without compromising my lower back.

Sunday I took in an X2 Yoga class, which was actually very enjoyable and although I do like the Fountain of Youth Yoga with Tony, it’s a little dry. At least with X2 you have others to watch and emulate.

Monday was a DIY WOD out on the balcony, I decided to take a familiar apporach and do things I enjoy but also get some pullups in since I am disappointed in my ability on the chin up bar recently.

10 rounds:

5 Pullups
10 55lb kettlebell swings
15 Pushups
10 Full Squats
5 Ring Dips

It was a satisfying workout, I am still a little disappointed that  I didn’t get in a RKC workout this week but I can always get that done next time.

Tuesday will be bootcamp bodyweight day, a return to the shcedule!

10.19-10.21 – Greasing The Groove

 

 

10.19 – Off
10.20 – FOY Yoga with Tony (Too sore for anything else)
10.21 – RKC 34543 with 55lb and pullups

The great news is that by the time I have finished Tuesday’s bootcamp I will be up at exactly 70% participation for this session. I am also trying to get my pullups back into shape since at the moment I am having trouble stringing 10 together during my workouts.

I am scouring mobilityWOD to try and get some more information on stretching and manipulating the joints and surfaces to get some progress in the bridge / splits and shoulder mobility of my girls. The field of stretching and mobility is not glamorous and is often overlooked but I am trying to find good resources for increasing mobility and flexibility beyond what 90% of sites will tell you. Most of them act like PNF is the latest development in stretching or that blindly stretching more will give more results. Since we are talking about high level athletes here, it’s tough to find much reference material, even going through gymnastics sites hasn’t really provided much information. So if you have any to pass along, it would be more than welcome.

I am also realizing that for the first time in a while I have a small window of “me” training rather than each day having to worry about bootcamp or resting after said event. For now once I am done Thursday I can feel free to exercise on Friday knowing that I have days to recoup until WOD Monday and Bootcamp again on Tuesday. I am hoping this will get me into a groove of satisfying my own strength and mobility needs (read Olympic lifting and Yoga) and help me to fight off what is apparently a roughly 3% fat gain over the last few months.

The exciting news is that my scale should arrive tomorrow. It is partly a Fathers Day gift for me, partly a Mothers Day gift for Nicole (since we get a food scale free and she says ours is toast) and partly a more accurate way to determine my body composition. I will tell you what I think once I get my hands (and feet) on it.

10.12-14 The Two Extremes

I think due to my preference to take the day after bootcamp as a rest day I am going to have to take Wednesday and Friday as rest days. Unfortunately that means I will be working out Saturday – Tuesday without a break. It sounds brutal but unless I can get over my hangup about the day after Bootcamp that will have to do. After bootcamp weights on Thursday I took Friday off and changed RKC Friday into RKC Saturday instead. The only problem with that is my 45lb KB is at work, so if I don’t do RKC at work then I have to do it at home with my 55lb KB. In the spirit of pushing myself, this is what I did:

3×3 Clean and Press with 55lb
9 chinups
3×3 Clean and Press with 55lb
9 chinups
4×3 Clean and Press with 55lb
12 chinups
4×3 Clean and Press with 55lb
12 chinups
3×3 Clean and Press with 70lb
9 chinups

I have to admit I was shocked at how hard it was to use the 55lb being only 10lbs heavier. Then again I almost crushed my head and tore my arm off using the 70lb which I have never actually used with any regularity, I suppose that is the next part of my RKC goal setting, making sure that I can lift that bad boy with regularity and ease after all, it’s the standard by which Russian Men are judged.

Sunday rolled around and knowing that I was going to have a 4 day stint including a WOD day and a bootcamp day I was in the mood for a little flexibility work. I have started the summer training at gymnastics by introducing a stretching and flexibility schedule and it has highlighted my own shortcomings with glaring clarity. So with that in mind I set about my first Yoga workout in several months, a quick search indicates that it was January 2012 when I last participated in a Yoga class and it sure felt that way last night. I remember being comfortable with yoga, being able to do most of the stretching, even able to balance in many of the poses but last night showed serious flaws in my training. I am glad that I will be doing more flexibility with the girls, I think it will give us all a chance to improve what we have but regardless I think I need to add Yoga back into my schedule at least every other week.

Maybe I can make Sunday my yoga day! I have P90X yoga, Fountain of Youth Yoga from Tony Horton 1 on 1 and of course X2 Yoga to choose from.

I hate to admit it, but I kind of miss yoga…