Today I did a parkour that I tried before:
10 rounds for time of
10 push ups
20 double unders
10 sit ups
20 lunge with twist (10 each leg)
10 back extensions
Last time I made it 6 rounds I believe. I don't remember and I don't feel like going back through my other posts right now. BUT this time I made 10 rounds in 39: 12 (burned 612 calories). Fun stuff. I wanted to pass out. Goal for next time: 30 min.
Wednesday, July 29, 2009
Tuesday, July 28, 2009
Cindy
This is the 3rd time Cindy and I have had a rendezvous...and each time has gotten better, even if only slightly. The workout here being:
As many rounds in 20 min:
5 pull ups
10 push ups
15 squats
Here's my situation: 20:09 = 11 rounds. Last time I did this 20:00= 10 rounds. I have mixed feelings about this. I definitely made 10 of the last 15 squats in under 20:00, but from there I don't know when I broke 20:00. So I still completed more than I did in 20 min last time, but didn't quite get 11 FULL rounds in 20. I also tried doing less kipping pull ups as my back/shoulder is getting much better (but not perfect), so I didn't wanted to go a bit slower and not completely throw something out. I was actually surprised by how well I was able to do strict pull ups.
I also finally set up my heart rate monitor so I could see how many calories I am burning during each work out, it gives me my max heart rate and average heart rate and if I'm moving towards my goals.
So for Cindy (+ 10 min cool down) I burned 442 cal. (the workout itself I believe was 341 cal) 13% Cal. Fat. (Which, I don't care about that since my goal isn't to loose fat weight.) Avg. HR 157 Max. HR 193. It also tells how long you were in each zone but since I know that with crossfit or parkour I will be training in zone 3 for most of the time I can't really follow that unless I stop, rest for a few minutes, keep going, stop, rest, stop, rest, etc...
My goal as far as HR is to take it (resting heart rate) as low as it can go without being dangerous. I remember checking it about a month and a half ago, before working on precision jumping and it was in about the mid 60's. I would like that again.
As many rounds in 20 min:
5 pull ups
10 push ups
15 squats
Here's my situation: 20:09 = 11 rounds. Last time I did this 20:00= 10 rounds. I have mixed feelings about this. I definitely made 10 of the last 15 squats in under 20:00, but from there I don't know when I broke 20:00. So I still completed more than I did in 20 min last time, but didn't quite get 11 FULL rounds in 20. I also tried doing less kipping pull ups as my back/shoulder is getting much better (but not perfect), so I didn't wanted to go a bit slower and not completely throw something out. I was actually surprised by how well I was able to do strict pull ups.
I also finally set up my heart rate monitor so I could see how many calories I am burning during each work out, it gives me my max heart rate and average heart rate and if I'm moving towards my goals.
So for Cindy (+ 10 min cool down) I burned 442 cal. (the workout itself I believe was 341 cal) 13% Cal. Fat. (Which, I don't care about that since my goal isn't to loose fat weight.) Avg. HR 157 Max. HR 193. It also tells how long you were in each zone but since I know that with crossfit or parkour I will be training in zone 3 for most of the time I can't really follow that unless I stop, rest for a few minutes, keep going, stop, rest, stop, rest, etc...
My goal as far as HR is to take it (resting heart rate) as low as it can go without being dangerous. I remember checking it about a month and a half ago, before working on precision jumping and it was in about the mid 60's. I would like that again.
Sunday, July 12, 2009
300
Friday afternoon rolls around and I haven't worked out yet. Crossfit rest day, so I was planning on going swimming. I text a friend and fellow trainer, Brian, asking if he wants to swim...says yes. A little while later I'm sitting in my car listening to the 300 soundtrack (after watching 300 the night before). So I'm jacked up on 300 at this point and text Brian saying "Lets do the 300 workout and then go battle some Persians." He sends one back saying, "Ok." So he comes in about an hour later and I'm like: Where's your swimming stuff." He says, "I thought we were doing the 300 workout." I say, "I was joking around." He says, "I thought the battle Persians part was the joke and we were actually doing it." I say, "Can we get it done in 45 min (as i had a client then)" and he says, "yes." So what went from being a relaxing workout swimming, turned into sheer ridiculousness. The 300 workout:
25 pullups
50 deadlifts at 135lbs
50 push ups
50 box jumps at 24"
50 wipers or whatever they're called (while holding 135lbs)
50 clean and press at 35lbs
25 pullups
Took me 31 minutes to complete.
A very interesting workout. It was not easy by any stretch of the imagination, though I think I had hyped it up in my head so much as being utterly ridiculous, that, even though I didn't get under 20 min, when I finished it, it seemed easier than I had originally anticipated. Though I think it was in part due to constantly moving from one exercise to the next or constantly moving during the exercises, that it almost took my mind off of how hard it was because there really wasn't time to think about it. That's also not to say I wasn't sore afterwards. From my mid forearm through my bicep killed. It felt like constant flexion while being stabbed with a knife. The rest of the night I was basically gone, absolutely drained.
Now it's two days later and guess what? My body fricken hurts. Saturday and even a bit today, it hurts to take a deep breath, like my ribs are bruised. My lower back is sore and my shoulders too. My hamstrings started acting up later in the day yesterday too. The main thing that sucks though...I can't run today. Sundays are the days I set aside to practice Parkour. I'm hoping that at least by monday I'll be able to workout.
My goal is in 2 months to get under 2o minutes in the 300 workout. I don't care if it's 19 minutes and 59 seconds (though I'd rather it be less than that), as long as its under 20, that will be fine with me.
I have already achieved another one of my goals too...the APK warm up is now a warm up for me, and not an actual workout!
Oh and as much as I really wanted to, I couldn't battle any Persians.
25 pullups
50 deadlifts at 135lbs
50 push ups
50 box jumps at 24"
50 wipers or whatever they're called (while holding 135lbs)
50 clean and press at 35lbs
25 pullups
Took me 31 minutes to complete.
A very interesting workout. It was not easy by any stretch of the imagination, though I think I had hyped it up in my head so much as being utterly ridiculous, that, even though I didn't get under 20 min, when I finished it, it seemed easier than I had originally anticipated. Though I think it was in part due to constantly moving from one exercise to the next or constantly moving during the exercises, that it almost took my mind off of how hard it was because there really wasn't time to think about it. That's also not to say I wasn't sore afterwards. From my mid forearm through my bicep killed. It felt like constant flexion while being stabbed with a knife. The rest of the night I was basically gone, absolutely drained.
Now it's two days later and guess what? My body fricken hurts. Saturday and even a bit today, it hurts to take a deep breath, like my ribs are bruised. My lower back is sore and my shoulders too. My hamstrings started acting up later in the day yesterday too. The main thing that sucks though...I can't run today. Sundays are the days I set aside to practice Parkour. I'm hoping that at least by monday I'll be able to workout.
My goal is in 2 months to get under 2o minutes in the 300 workout. I don't care if it's 19 minutes and 59 seconds (though I'd rather it be less than that), as long as its under 20, that will be fine with me.
I have already achieved another one of my goals too...the APK warm up is now a warm up for me, and not an actual workout!
Oh and as much as I really wanted to, I couldn't battle any Persians.
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