21 Days Was Enough. Time For Round 7.

I am surprised and a little disappointed in Insanity Asylum. It was an OK workout but I think that the ladder and the bands made it a little gimmicky, more so than I could tolerate. Sure, agility ladders have a place, but you can’t expect to build a workout around one, especially not when you are aiming at an audience that is comprised of P90X and Insanity grads. It was an OK system, I think if it was the first Beachbody product I had bought it would have held my attention longer but the fact that they provided a p90X and Insanity hybrid says to me that they knew the product wouldn’t stand on it’s own for most people. That said, I will be using a couple of the workouts in my new SuperHybrid workout (that I really need a better name for).

It’s almost Monday, so time for a change. Not only that, my daughter is now into her 1’s having turned 1 this weekend so it’s a great time for things to move to the next level. In fact , speaking of time, it is almost 2 years that I have been posting my progress and workouts here, in 13 days I will move into year 3. It’s amazing how time flies.

So welcome to R7, let’s hope that this time I can make it through to the 90 day line, or at least a healthy percentage thereof. I think with the plan firmly in place as it is and a wide variety of workouts, this may be the one!

This week, brought to you by the number 7.

Monday: RKC 10 minute 25 swings, 5 min TGU, 5 min C&P, 10 snatch
Tuesday: Chest & Back, Ab Ripper X
Wednesday: RKC 10 minute 25 swings, 5 min TGU, 5 min C&P, 10 snatch
Thursday: Plyometric Cardio Circuit
Friday: Shoulders & Arms, Ab Ripper X
Saturday: Pure Cardio
Sunday: FOY Yoga With Tony

By the way, if you want to join in and you have 90 days and a bag full of energy to spare (and the P90X, Insanity and Insanity Asylum videos and a couple of kettlebells) then come along for the ride and let’s see how much pain we can inflict on ourselves in the name of feeling young and strong!!!

 

The Big Reveal – My Future In 90 Days

Today was weird, I did a short RKC workout out on the deck since my wife had filled the gym with newly painted childrens furniture. I did 5×3 rungs then 30 10 double and 10 single swings plus 20 snatches thrown in at the end for goo d measure. It doesn’t sound like a lot but I was beat by the end. The bigger news is that I think I have finished my schedule for the SuperHybrid workout. I have highlighted it on the sheet of schedules I made up and it can be found HERE… (can you tell I am proud of myself for putting that list together!?)

As a taster, and as a reminder for myself, I will post the weeks as I come into them, starting Monday this is what I am looking at for phase 1:

RKC 10 minute 25 swings, 5 min TGU, 5 min C&P, 10 snatch
Chest & Back, Ab Ripper X
RKC 10 minute 25 swings, 5 min TGU, 5 min C&P, 10 snatch
Plyometric Cardio Circuit
Shoulders & Arms, Ab Ripper X
Pure Cardio
FOY Yoga With Tony

RKC 10 minute 25 swings, 5 min TGU, 5 min C&P, 10 snatch
Chest & Back, Ab Ripper X
RKC 10 minute 25 swings, 5 min TGU, 5 min C&P, 10 snatch
Vertical Plyo
Shoulders & Arms, Ab Ripper X
Pure Cardio
FOY Yoga With Tony

3×3 Clean and Press Ladders Plus Dice Roll Snatches
Chest & Back, Ab Ripper X
3×3 Clean and Press Ladders Plus Dice Roll Snatches
Plyometric Cardio Circuit
Shoulders & Arms, Ab Ripper X
Pure Cardio
FOY Yoga With Tony

3×3 Clean and Press Ladders Plus Dice Roll Snatches
Core Synergistics
3×3 Clean and Press Ladders Plus Dice Roll Snatches
Cardio Recovery
Core Synergistics
Cardio Core and Balance
Yoga X

The reason for the weird RKC pieces in there is because those days I have to coach and have about 40 minutes between work and the gym. Since I have Warrior Dash in a few weeks, I really need this schedule to stick however, if I skip RKC days I know I can make them up easily and the bulk of the cardio work which is where I am weakest is loaded towards the week’s end.

Cross your fingers, I am going to need all the help I can get!

P90X, Insanity, Insanity:Asylum, RKC, Insanity:Asylum/P90X Hybrid Schedules

I finally got around to doing this. I have included, on one page, the schedule for P90X Classic, Insanity, Insanity Asylum, Insanity Asylum P90X Hybrid and the RKC Minimum and RKC Rite of Passage (which is 12 weeks total).

I hope to build a true hybrid system from this including some workouts from each discipline, however this leaves no time for Crossfit type movements including Olympic lifting, wallball, running, sprints etc. However, there are plenty of rest days in there that I can do a quick WOD style workout with deadlifts, clean and jerk etc if I feel the need.

I wasn’t able to find this table or anything even close to it on the internet anywhere so I hope it will come in useful for people searching for a comparison chart of the schedules.

I have tried many times to find a way to get it to display here in the blog but it appears like it just won’t cooperate.

So, you will have to view it HERE!

If you want to stick around here I have cut and pasted the schedules below, it’s not pretty, I am not proud to do it this way but I figure you can format it yourself, I already did all the hard work for you! 🙂

Classic P90X

Fit Test

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Yoga X
Core Synergistics
Kenpo X
X Stretch
Core Synergistics
Yoga X
Rest

Chest, Shoulders & Tris, Ab Ripper X
Plyometrics
Back & Biceps, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest, Shoulders & Tris, Ab Ripper X
Plyometrics
Back & Biceps, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest, Shoulders & Tris, Ab Ripper X
Plyometrics
Back & Biceps, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Yoga X
Core Synergistics
Kenpo X
X Stretch
Core Synergistics
Yoga X
Rest

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest, Shoulders & Tris, Ab Ripper X
Plyometrics
Back & Biceps, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Yoga X
Core Synergistics
Kenpo X
X Stretch
Core Synergistics
Yoga X
Rest

Insanity

Fit Test
Plyometric Cardio Circuit
Cardio Power Resistance
Cardio Recovery
Pure Cardio
Plyometric Cardio Circuit
OFF

Cardio Power & Resistance
Pure Cardio
Plyometric Cardio Circuit
Cardio Recovery
Cardio Power & Resistance
Pure Cardio & Cardio Abs
Off

Fit Test
Plyometric Cardio Circuit
Pure Cardio & Cardio Abs
Cardio Recovery
Cardio Power & Resistance
Plyometric Cardio Circuit
OFF

Pure Cardio & Abs
Cardio Power & Resistance
Plyometric Cardio Circuit
Cardio Recovery
Pure Cardio & Cardio Abs
Plyometric Cardio Circuit
OFF

Cardio Core and Balance
Cardio Core and Balance
Cardio Core and Balance
Cardio Core and Balance
Cardio Core and Balance
Cardio Core and Balance
OFF

Fit Test & Max Interval Circuit
Max Interval Plyo
Max Cardio Conditioning
Max Recovery
Max Interval Circuit
Max Interval Plyo
OFF

Max Cardio Conditioning
Max Interval Circuit
Max Interval Plyo
Max Recovery
Max Cardio Conditioning & Abs
Core Cardio & Balance

Fit Test & Max Interval Circuit
Max Interval Plyo
Max Cardio Conditioning & Abs
Max recovery
Max Interval Circuit

Max Interval Plyo
Max Cardio Conditioning & Abs
Max Interval Circuit
Core Cardio & Balance
Max Interval Plyo
Max Cardio Conditioning & Abs
Fit Test

Insanity Asylum

Fit Test
Speed and Agility
Strength
Back to Core
Vertical Plyo
OFF
Speed and Agility
Strength

Back to Core
Vertical Plyo
Relief
Game Day
Back to Core
Strength
Relief

Speed and Agility
Vertical Plyo
Strength
Relief
Game Day / Overtime
Vertical Plyo
Back to Core

OFF
Speed and Agility
Strength
Game Day / Overtime
Vertical Plyo
Back to Core
Relief

Speed and Agility
Fit Test

Insanity Asylum P90X Hybrid

Chest & Back, Ab Ripper X
Vertical Plyo
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Speed and Agility
OFF

Back & Biceps, Ab Ripper X
Vertical Plyo
Chest, Shoulders & Tris, Ab Ripper X
Speed and Agility
Legs & Back, Ab Ripper X
Game Day / Overtime
OFF

Strength
Vertical Plyo
Shoulders & Arms, Ab Ripper X
Speed and Agility
Strength
Game Day / Overtime
OFF

Strength
Vertical Plyo
Back to Core
Speed and Agility
Strength
Game Day / Overtime
Yoga X

Speed and Agility
Fit Test

Russian Kettlebell Challenge (Minimum and Rite Of Passage)

Squats Halos Pumps (10min) Daily Warmup

12 minutes x 20 swings plus active rest
5 minutes Turkish Get Ups
OFF
12 minutes x 20 swings plus active rest
5 minutes Turkish Get Ups
OFF
OFF

12 minutes x 20 swings plus active rest
5 minutes Turkish Get Ups
OFF
12 minutes x 30 swings plus active rest
5 minutes Turkish Get Ups
OFF
OFF

12 minutes x 40 swings plus active rest
5 minutes Turkish Get Ups
OFF
12 minutes x 40 swings plus active rest
5 minutes Turkish Get Ups
OFF
OFF

12 minutes x 50 swings plus active rest
5 minutes Turkish Get Ups
OFF
12 minutes x 50 swings plus active rest
5 minutes Turkish Get Ups
OFF
OFF

RITE OF PASSAGE STARTS WEEK 5

3×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
3×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
3×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF

4×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
4×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
4×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF

5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF

5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF

 

R6 I:A D19 – Strength (to carry on…)

I feel better doing my own thing.

Last night was strength which I enjoy but the thought of the other workouts and not having a fixed schedule is getting to me.

Maybe it’s the variety I can build in, maybe it’s the flexibility I allow myself but whatever it is, sticking to one program doesn’t do it for me any more. I took a look at the Insanity and P90X hybrid last night on my wall chart and it looks interesting.

Today’s job, to add some of the Insanity workouts in and create a superfreakhybrid of all 3 workouts. I will post what I come up with.

 

R6 I:A D18 – If You’re Bored Then You’re Boring (RKC To The Rescue)

If you’re bored then you’re boring – Harvey Danger, Flagpole Sitta

My high hopes for IA are not being met. I am coming to the realization that it’s not what I needed and certainly not what I expected. So instead of following the schedule I am patching together IA, RKC and even P90X and Olympic Style lifts to stave off the boredom.

I have realized why the Insanity Asylum program is only 30 days, because it’s boring. That’s right, I said it. You really only have 3 workouts that you can do that are of any functional use on a repetitive basis, I don’t count Game Day because it is more of a gimmick than a workout. Although it is a tough workout I don’t think is has value as a weekly repetitive workout. So left with a choice of 3 workouts, how could you possible go to 90 days? So I think that I am already about to jump ship on Round 6 which was planned to be 30 days and go into the Insanity Asylum and P90X hybrid. They outline the schedule as follows (according to online sources which I will check this evening):

Weeks 1-3

  • Monday- Chest & Back, Ab Ripper X
  • Tuesday- Plyometric Cardio Circuit
  • Wednesday- Shoulders & Arms, Ab Ripper X
  • Thursday- Pure Cardio
  • Friday- Legs & Back, Ab Ripper X
  • Saturday- Cardio Power & Resistance
  • Sunday- Rest, Yoga, or Stretch

Week 4– Recovery Week

  • Monday- Cardio Recovery
  • Tuesday- Core Synergistics
  • Wednesday- Yoga X
  • Thursday- Core Cardio & Balance
  • Friday- Kenpo X
  • Saturday- Stretch X
  • Sunday- Rest

Weeks 5-8

  • Monday- Chest, Shoulders, & Tris, Cardio Abs
  • Tuesday- Max Interval Plyo
  • Wednesday- Back & Biceps, Cardio Abs
  • Thursday- Max Interval Circuit
  • Friday- Legs & Back, Cardio Abs
  • Saturday- Max Recovery
  • Sunday- Rest, Yoga, or Stretch

Week 9– Recovery Week (Same as above)

Weeks 10-12

  • Monday- Chest & Back, Ab Ripper X
  • Tuesday- Max Cardio Conditioning
  • Wednesday- Shoulders & Arms, Cardio Abs
  • Thursday- Max Interval Circuit
  • Friday- Legs & Back, Ab Ripper X
  • Saturday- Max Recovery
  • Sunday- Rest, Yoga, or Stretch

Week 13– Recovery Week (Same as above)

Much as I hate the recovery week at the end, I am signed up to do Warrior Dash in 5 weeks so I think maybe a week to finish IA and then 4 weeks of hybrid will get me within my fitness goal. Add to that some RKC which I just can’t live without and some running (ugh) then I should be as ready as possible…

 

R6 I:A D17 – The Punishment

It was almost a week before I got to do Vertical Plyo. I had a serious stomach bug for a few days and was not able to get to the basement to do much of anything. So last night, after re-arranging the basement furniture for the new “baby nook” play area, I launched into VP. It was not just hard, it was brutally embarrassing. Since I have to do the Warrior Dash in about 6 weeks I definitely need to step it up because last night was a joke. Granted, I had been off a week and had been sick but still it was like I was back at P90X Day 1 trembling and sweating in a disgusting pile on the floor. Still, I did it knowing that it was the only way to get back to where I was just a short week ago. I plan to get at least 5 days in a row to get my wind back and get my strength back so we will see how that plays out. Thank God I chose to leave the couch in the basement, I think it may come in handy the next few days!

All that remains now in the vein of finishing the whole workout scheme is to build the baby kitchen, move the inversion table to the garage, get the fish tank out of the garage along with the headboard my wife wants to “create” in her “spare time” and clear out some extra space for an olympic bar and some weights to set up a mini Crossfit box in my garage. That’s all. Plus some parenting…

R6 I:A D16-19 Plan. Victoria Day Long Weekend. Summer’s Here!!!

The plan for the long weekend looks like this:

Friday: Relief, 3 hours coaching
Saturday: Move 400lb treadmill, Vertical Plyo, BBQ
Sunday: Strength, 5k on treadmill, BBQ in rain apparently
Monday: Relief, maybe coaching (not sure if we are working Monday or not…), BBQ in thunderstorm, let off fireworks from deck.

Then Tuesday, and Armageddon at our house as my wonderful wife returns to work and we start taking the baby to the daycare on a daily basis. My prediction, nobody is going to be happy on Tuesday.

She is not going to be impressed...

Take A Moment. The 60lb Milestone.

For me, fitness is a passion, I just love reading about it, studying it, sharing it with people and so for me this lifestyle is easier that for most. That said, weight is and always has been my nemesis. Today, however, I won the latest installment of the Biggest Loser at work bu losing a total of 21lbs in 3 months. Add that to my journey and you have a total loss of 60lbs.

That’s right. SIXTY POUNDS!!!!

It’s not the first time I have done this kind of weight loss, but I am hoping it will be the last.

Many times we get so wrapped up in what we are doing that we don’t take a moment to recognize our achievements. The reason for this is that those of us with borderline obsessive personalities know that the second you take your foot off the gas you risk going off the road completely. For me, that is the final step in my final journey. The ability to step back for a moment, see what I have accomplished, congratulate myself, celebrate a little but then get back to work. In the past I have allowed the celebrations to linger too long, to allow the congratulatory process to lead me back to the place that I started. This time, however, I think I will be OK. My thoughts for celebration are more of the non edible variety whereas in the past, my usual victory dance was around a large pepperoni pizza and a 2 litre bottle of coke! I don’t know what I am going to do to celebrate my 60lb milestone but I know that whatever it is, it won’t get in the way of my 75lb milestone which is my next big goal. That would put me at around 217lbs which is slightly below my current goal weight.

Maybe then I will have that pizza…. with coconut flour crust 🙂

Don’t Tell Me You Can’t. Don’t Tell Yourself You Can’t or You Won’t.

I presently have difficulty with… says Tony. I tend to say I’m working towards it…

Some things are going to be harder than others…

It’s not just the rope jumping either, it’s the handstands. But I guess if you don’t have something to challenge you and to work towards then what is the point right? A simple double under would do for starters…

However, there is no accounting for life. I have been laid up with back pain for the last few days unable to do much of anything. I did try to get through both Strength and Speed and Agility but had you seen me you would have thought I was doing Suck and Stupid and Awful instead.

It does however put me in a position to be going into Game Day and maybe (at last) a shot at relief. Tomorrow is the final weigh in for Biggest Loser at work and so I really have to do something tonight to get into the ballpark to make this profitable.