For those of you who don't know, our oldest daughter is a competition gymnast. We spend 3 to 5 nights a week at the gymnastics center. Each night we go to the gym, she has practice for at least 3 hours. This is one aspect of life that has changed so much and caused us to have to reschedule our workouts.
Yesterday as I was picking up Melisa, I spotted an empty field behind the gymnastics center. I asked the gym management if it was their property and if they would oppose to me working out in it. It does belong to them and they said I could have at it. :-)
Today, when I loaded the girls up for gym, I also loaded up the kettlebells. It was strength training day in my Ross Enamait challenge. My workout consisted of double kettlebell split snatches, double clean and push presses, one armed bench presses, plyometric pushups, wall sits, and jumping squats. To top it off, Ross recommends one armed swings.
I must say, I am feeling good after this one! I worked my double snatches with my 25 pound kettlebells. I managed to use Clark's 36's for the clean and push press. When I got home I realized I was push pressing more than half of my body weight! :-) I was bench pressing with a 36 lb kettlebell, however by the last round I had to finish with my 25's. I did one armed swings with the 36 to top it off...I would have used heavier weights but I didn't bring a heavier one to the gym.
I actually felt pretty strong after this workout. I can tell that I am getting the strength and endurance back from what I lost this summer. That makes me smile!
Happy training!
Wednesday, September 23, 2009
Mason Madness Challenge
I could sit here and make all kinds of excuses about why I haven't been on here posting. I could tell you how busy we have been and I could tell you all the challenges that life has brought our way in the past few months. I could give you all the gorry details and stories - - - but the short of it is that we haven't been on here posting our workouts and for that I am sorry!
I could also sit here and promise to be back. I refuse to promise that you will get a daily or even weekly post about our workouts. It is my goal. I want to get on here and keep a log of our workouts, but I just don't know what tomorrow may bring. So, when I have the time and I am not so tired I can't think straight, I will get on here and post what we have been up to.
This summer was a killer for Clark and I. The schedule had us hitting 3 workouts a week rather than the 6 that we are used to. Cutting workouts in half is never a good thing. We were able to maintain our body weight but strength and endurance took a big bite. We are paying for the break in our normal schedule and having to build back up now that we are on a normal schedule again.
Clark and I decided the best way to get back to where we were is a challenge. What challenge is fun unless you blog about it? We haven't decided how we are going to judge the winner, but we have each chosen the workouts that we are going to do.
I, Michelle, am going to follow Ross Enamait's 50 day challenge from his "Infinite Intensity" book. I am in the middle of week 2 of his challenge and have altered it slightly. Ross's book calls for 4 days of workouts and then a day of rest followed by 4 more days. However, I need to stay on a daily schedile, so I do four days of workouts then on Friday I do Steve Maxwells kettlebell doubles routine and on Saturday I randomly pick a workout that looks fun. Sunday is my day of rest. I plan on doing this for 10 weeks.
Clark is going to spend the 10 weeks doing Scott Sonnon workouts with supplemental workouts from various sources. He is also aiming for 6 workouts a week again. He is not following a routine as structured as mine but I am sure the workouts will be something else. :-)
We need your help in deciding how to determine the winner of the Mason Madness Challenge. We aren't following the same routines so this is going to be hard to judge. Post your ideas and we will make a decision on the judging of the challenge next week. :-)
This is going to be FUN!
I could also sit here and promise to be back. I refuse to promise that you will get a daily or even weekly post about our workouts. It is my goal. I want to get on here and keep a log of our workouts, but I just don't know what tomorrow may bring. So, when I have the time and I am not so tired I can't think straight, I will get on here and post what we have been up to.
This summer was a killer for Clark and I. The schedule had us hitting 3 workouts a week rather than the 6 that we are used to. Cutting workouts in half is never a good thing. We were able to maintain our body weight but strength and endurance took a big bite. We are paying for the break in our normal schedule and having to build back up now that we are on a normal schedule again.
Clark and I decided the best way to get back to where we were is a challenge. What challenge is fun unless you blog about it? We haven't decided how we are going to judge the winner, but we have each chosen the workouts that we are going to do.
I, Michelle, am going to follow Ross Enamait's 50 day challenge from his "Infinite Intensity" book. I am in the middle of week 2 of his challenge and have altered it slightly. Ross's book calls for 4 days of workouts and then a day of rest followed by 4 more days. However, I need to stay on a daily schedile, so I do four days of workouts then on Friday I do Steve Maxwells kettlebell doubles routine and on Saturday I randomly pick a workout that looks fun. Sunday is my day of rest. I plan on doing this for 10 weeks.
Clark is going to spend the 10 weeks doing Scott Sonnon workouts with supplemental workouts from various sources. He is also aiming for 6 workouts a week again. He is not following a routine as structured as mine but I am sure the workouts will be something else. :-)
We need your help in deciding how to determine the winner of the Mason Madness Challenge. We aren't following the same routines so this is going to be hard to judge. Post your ideas and we will make a decision on the judging of the challenge next week. :-)
This is going to be FUN!
Wednesday, June 24, 2009
Body Weight to Beat the Heat
Hey...look here! I am actually on-line posting my workout from today. The heat in Florida has made working out miserable to say the least. I decided to put aside my kettlebells and do some body weight exercises INSIDE to help beat the heat. I just kind of did whatever came to mind today, lol!
50 Hindu Squats
25 Hindu Pushups
25 Full Body Crunches
25 V-Ups
2 minute Gymnastics Bridge
2 minute wall sit
Short break for water
100 Hindu Squats
25 Hindu Pushups
25 Full Body Crunches
25 V-Ups
2 minute Gymnastics Bridge
2 minute wall sit
50 Hindu Squats
It wasn't a tough workout, but it got me moving a bit. :-)
50 Hindu Squats
25 Hindu Pushups
25 Full Body Crunches
25 V-Ups
2 minute Gymnastics Bridge
2 minute wall sit
Short break for water
100 Hindu Squats
25 Hindu Pushups
25 Full Body Crunches
25 V-Ups
2 minute Gymnastics Bridge
2 minute wall sit
50 Hindu Squats
It wasn't a tough workout, but it got me moving a bit. :-)
Thursday, June 18, 2009
What Happened?
I have no idea what happened to keep me away from the blog except for life in general. I guess I had to decide if I wanted to have time to blog about my workouts or actually workout...soooo...I decided to workout.
I think life has calmed down a bit. I think we are back in a regular schedule. Hopefully I will be back to posting our daily workouts on here from now on. Forgive us for being MIA. I hope our few readers will be back to check in and see that we haven't completely given up the blog. :-) Keep coming back because we are here again!
I think life has calmed down a bit. I think we are back in a regular schedule. Hopefully I will be back to posting our daily workouts on here from now on. Forgive us for being MIA. I hope our few readers will be back to check in and see that we haven't completely given up the blog. :-) Keep coming back because we are here again!
Wednesday, March 4, 2009
An Original
Today I decided to pull out the first functional strength workout that I put together on my own. :-) I think I did pretty good with it...you be the judge and give it a try.
The Original Nut
30 Tire Flips (I simply flip the tire 30 times)
30 Wall Balls
30 GHD Wall Balls (since we don't have the GHD, we do these off the edge of our tire and tuck our feet under the rim of the tire.
30 KTE
3 to 5 rounds (as time or energy permits)
I made it through 4 rounds (120 reps of each exercise) before my time ran out. I could have pushed through the 5th round but I would have been late for church. It was a GREAT work out that I can't complain about!
Clark combined two workouts this afternoon.
Deadlift Breathing Ladder at 225#. He laddered up to 13 and then because of time had to stop. He had plenty of juice left and could have kept going if time weren't an issue. When performing a deadlift breathing ladder, you start with a single dead lift followed by one deep breath. Next, you do two deadlifts followed by 2 deep breaths. Each time you add another deadlift and breath to your ladder.
After his ladder, Clark did a new workout called The Magic Fifty, that consisted of
5 snatches on each arm (10 total)
5 swings on each arm (10 total)
10 burpees
5 rounds with no rest
The Original Nut
30 Tire Flips (I simply flip the tire 30 times)
30 Wall Balls
30 GHD Wall Balls (since we don't have the GHD, we do these off the edge of our tire and tuck our feet under the rim of the tire.
30 KTE
3 to 5 rounds (as time or energy permits)
I made it through 4 rounds (120 reps of each exercise) before my time ran out. I could have pushed through the 5th round but I would have been late for church. It was a GREAT work out that I can't complain about!
Clark combined two workouts this afternoon.
Deadlift Breathing Ladder at 225#. He laddered up to 13 and then because of time had to stop. He had plenty of juice left and could have kept going if time weren't an issue. When performing a deadlift breathing ladder, you start with a single dead lift followed by one deep breath. Next, you do two deadlifts followed by 2 deep breaths. Each time you add another deadlift and breath to your ladder.
After his ladder, Clark did a new workout called The Magic Fifty, that consisted of
5 snatches on each arm (10 total)
5 swings on each arm (10 total)
10 burpees
5 rounds with no rest
Monday, March 2, 2009
Monday's Madness
It is hard to get motivated on Monday's. The day has been LONG. Things always seem to go wrong on Monday. However, I KNOW without a doubt, if I don't get out there and workout tomorrow will be even tougher. It is my stress relief. It is my energy boost. It is my "ME" time.
Anyway, I am rambling now. Here is what I was up to today:
More Tears and More Power
4 Rounds of each exercise with the following reps in each round
KB Swings with two 25#KBs 5, 10, 15, 20
Knees to Elbows (KTE) 20, 5, 10, 15
Decline Pushups on KB handles 15, 20, 5, 10
Front Squats with two 25#KBs 10, 15, 20, 5
I was hoping to get a second workout in to go along with it, but Clark worked his first 12 hour shift with American Ambulance today, which means I had to cook dinner, do homework help, bathtime, and bedtime by myself. Maybe I will get an extra routine in tomorrow. :-)
Anyway, I am rambling now. Here is what I was up to today:
More Tears and More Power
4 Rounds of each exercise with the following reps in each round
KB Swings with two 25#KBs 5, 10, 15, 20
Knees to Elbows (KTE) 20, 5, 10, 15
Decline Pushups on KB handles 15, 20, 5, 10
Front Squats with two 25#KBs 10, 15, 20, 5
I was hoping to get a second workout in to go along with it, but Clark worked his first 12 hour shift with American Ambulance today, which means I had to cook dinner, do homework help, bathtime, and bedtime by myself. Maybe I will get an extra routine in tomorrow. :-)
Saturday, February 28, 2009
Extra, Extra, Read All About It!
I guess there really isn't anything to READ but rather something to look at. I felt like the blog was geting boring with one list after another of our workouts. It needed a personal touch. What could be a more personal touch than picures. Enjoy this slide show of our last few workouts!
More Madness
Friday's WOD:
10 minutes of Jump Rope (40 seconds, 20 seconds off)
10 minutes of Hindu Squats
5 minutes of Hindu Pushups
3 minutes of Body Rows
3 minutes of deck squats with a 36# KB
3 minutes of situps
3 minute plank
Saturday's Workouts
Clark's Workout-
Workout A:
Decline Pushups on KB handles
Push Presses with two 36 # KBs
3 Rounds for 21 reps, 15 reps, and 9 reps
Between each round a 50 meter farmers walk with two 53# KBs
Workout B:
12 Burpees
24 Pushups
36 Hindu Squats
400 meter run
4 Rounds
Michelle's Workout:
Tabata Hell -
Hindu Squats (active hold at he bottom of the squat)
Pushups (active hold with arms at the top of the pushup)
Ball Slams (active hold with the ball over head)
Situps (active hold crunched half way up)
KB Swings with a 44# KB
4 minutes of each exercise work for 20 seconds and rest in an active hold position for 10 seconds.
10 minutes of Jump Rope (40 seconds, 20 seconds off)
10 minutes of Hindu Squats
5 minutes of Hindu Pushups
3 minutes of Body Rows
3 minutes of deck squats with a 36# KB
3 minutes of situps
3 minute plank
Saturday's Workouts
Clark's Workout-
Workout A:
Decline Pushups on KB handles
Push Presses with two 36 # KBs
3 Rounds for 21 reps, 15 reps, and 9 reps
Between each round a 50 meter farmers walk with two 53# KBs
Workout B:
12 Burpees
24 Pushups
36 Hindu Squats
400 meter run
4 Rounds
Michelle's Workout:
Tabata Hell -
Hindu Squats (active hold at he bottom of the squat)
Pushups (active hold with arms at the top of the pushup)
Ball Slams (active hold with the ball over head)
Situps (active hold crunched half way up)
KB Swings with a 44# KB
4 minutes of each exercise work for 20 seconds and rest in an active hold position for 10 seconds.
Mini Hindu Pushups
This is a fitness blog, we know. Indugle us for a moment while we step out of the madness of our training and show you what keeps us going. Many of you know that we have two daughters. They are both very active. Boo (our 3 year old) loves to "exercise" along with us. Take a look at her rock carry with mommy and her hindu pushups. We think you will know why we do what we do. We want to be healthy and active to keep up with our girlies
Thursday, February 26, 2009
Heart Healthy
Clark has been doing multiple physicals in response to the Fire Department Application process. He went to a doctor two days ago for an EKG and some other tests. When the nurse was got the readout of his heart rate she looked very concerned. So concerned that she even went to discus it with the doctor. Clark didn't know what to think, he could tell something wasn't right. A few minutes later the doctor came in with a stream of questions. He wanted to know what Clark's physical activity was like. After Clark explained what we do the doctor said, "Well you've got a resting heart rate in the 50s and 60s. I mean we are talking Lance Armstrong heart rate here."
Do you remember our first post where we told you about our past? In 6 years Clark has gone from cholesterol medicine and high blood pressure to having a heart rate that could compete with Lance Armstrong's! We must be doing something right!
Do you remember our first post where we told you about our past? In 6 years Clark has gone from cholesterol medicine and high blood pressure to having a heart rate that could compete with Lance Armstrong's! We must be doing something right!
Tire Drags and More
Clark was able to get in 3 smaller workouts throughout the day to make up one good workout for the day! :-)
This morning he was able to do Louder than 10 (a GymJones workout) that looks like this:
5 ball slams at 25#
10 pushups
15 Double Swings with two 36# KBs
11 Rounds
Then this afternoon he headed out and did
3 100 meter tire drags with 135# tire and two 36# KBs in a farmers walk.
Clark has discovered another great guy named RossEnamait. Clark decided to give one of his workouts a whirl. It is called Work Capacity 101. Here is what it looks like:
5 Pullups
10 ballslams
15 burpees
20 jumping jacks
the circuit begins every second minute for 20 minutes. Your goal is 10 times through in 20 minutes.
This morning he was able to do Louder than 10 (a GymJones workout) that looks like this:
5 ball slams at 25#
10 pushups
15 Double Swings with two 36# KBs
11 Rounds
Then this afternoon he headed out and did
3 100 meter tire drags with 135# tire and two 36# KBs in a farmers walk.
Clark has discovered another great guy named RossEnamait. Clark decided to give one of his workouts a whirl. It is called Work Capacity 101. Here is what it looks like:
5 Pullups
10 ballslams
15 burpees
20 jumping jacks
the circuit begins every second minute for 20 minutes. Your goal is 10 times through in 20 minutes.
BarHop
Today I altered a GymJones workout slightly.
The original workout is called BarHop. Here is the Nut's version of it. :-)
10 Decline Pushups on KB handles
15 Front Squats with 65# on Barbell
20 Body Rows
15 Push Press with 65# on Barbell
30 Bupees
40 Sumo Dead Lift High Pulls with 65# on Barbell (this was supposed to be 15, but Clark wrote it down wrong for me so I got an extra 25 in, FUN)
40 V-Ups
15 Back Squats with 65# on Barbell
50 Box Jumps
I did it with minimum rest (only long enough to transition between one station and the next).
The original workout is called BarHop. Here is the Nut's version of it. :-)
10 Decline Pushups on KB handles
15 Front Squats with 65# on Barbell
20 Body Rows
15 Push Press with 65# on Barbell
30 Bupees
40 Sumo Dead Lift High Pulls with 65# on Barbell (this was supposed to be 15, but Clark wrote it down wrong for me so I got an extra 25 in, FUN)
40 V-Ups
15 Back Squats with 65# on Barbell
50 Box Jumps
I did it with minimum rest (only long enough to transition between one station and the next).
Wednesday, February 25, 2009
Another Busy Week
Sorry I haven't posted our workouts from this week yet. It has been a busy one. It is going by in a blur of craziness.
Clark's Monday WOD:
Row 400 Meters
Pushups
Wallballs
Time how long it takes to row 400 meters and then do pushups and wallballs for the same amount of time for 3 rounds.
Throwing KBs from Noah's Ark (a clark original)
50 Meter Bear Crawl with two 44# KBs
50 Meter Lizard Crawl with two 25# KBs
50 Meter Duck Walk alternating oresses with two 25# KBs
50 Meter Kangaroo Jumps with two 25# KBs
50 Meter Frog Jump with two 25# KBs
At the end of each 50 meter crawl/walk/jump take one KB that was used and throw it. Sprint to the KB and throw it again until you reach the starting point. Sprint back to the other KB and repeat throwing it and sprinting back to the start.
Clark's exact words were "Two rounds of this was quite enough, thank you!!!!"
Michelle's Monday WOD:
I got home from work late and had to fit a powerful workout in quick. This may not sound like a lot, but I was wanting to target lower body and my legs were rubber by the end of this!
Tabata Front Squats with 2 25# KBs (Front squats for 20 seconds and holding the squat at the bottom for 10 seconds) for 8 rounds or 4 minutes
5 Pushups
5 Body Rows
as many as you can fit in for 4 minutes
Repeat Tabata Front Squats from the beginning of the workout.
Tuesday we were getting ready to workout when we heard our 3 year old screaming. She decided to put an Aquadot in her ear. We ended up spending 3 1/2 hours in the ER. We don't think they would have appreciated us bringing KBs into the hospital.
Wednesday WOD:
Clark and I decided to do a workout together today. We headed back to the Steve Maxwell Double Routine that we were doing weekly over teh summer. If you want to see more, go to the first few blogs and you can see pictures.
Here is the workout:
Maxwell Double Circuit
30 seconds of work followed by 30 seconds of rest. 5 rounds
Double KB snatches
Double KB Clean and Push Press
Double KB Thrusters
Double KB Front Squats
Double KB Renegade Rows
Clark fit in another workout earlier in the day while I was stuck in my portable with middle school students. Here is what he did:
Sequential Fatigue Challenge
Sequence 1: 10 burpees + 50 meter sprint + 10 plyo pushups + jog back to start
Swquence 2: 15 Diamond pushups + 50 meter sprint + 10 knee tuck plyo jumps + jog back to start
Each sequence 5 times with no rest.
Clark's Monday WOD:
Row 400 Meters
Pushups
Wallballs
Time how long it takes to row 400 meters and then do pushups and wallballs for the same amount of time for 3 rounds.
Throwing KBs from Noah's Ark (a clark original)
50 Meter Bear Crawl with two 44# KBs
50 Meter Lizard Crawl with two 25# KBs
50 Meter Duck Walk alternating oresses with two 25# KBs
50 Meter Kangaroo Jumps with two 25# KBs
50 Meter Frog Jump with two 25# KBs
At the end of each 50 meter crawl/walk/jump take one KB that was used and throw it. Sprint to the KB and throw it again until you reach the starting point. Sprint back to the other KB and repeat throwing it and sprinting back to the start.
Clark's exact words were "Two rounds of this was quite enough, thank you!!!!"
Michelle's Monday WOD:
I got home from work late and had to fit a powerful workout in quick. This may not sound like a lot, but I was wanting to target lower body and my legs were rubber by the end of this!
Tabata Front Squats with 2 25# KBs (Front squats for 20 seconds and holding the squat at the bottom for 10 seconds) for 8 rounds or 4 minutes
5 Pushups
5 Body Rows
as many as you can fit in for 4 minutes
Repeat Tabata Front Squats from the beginning of the workout.
Tuesday we were getting ready to workout when we heard our 3 year old screaming. She decided to put an Aquadot in her ear. We ended up spending 3 1/2 hours in the ER. We don't think they would have appreciated us bringing KBs into the hospital.
Wednesday WOD:
Clark and I decided to do a workout together today. We headed back to the Steve Maxwell Double Routine that we were doing weekly over teh summer. If you want to see more, go to the first few blogs and you can see pictures.
Here is the workout:
Maxwell Double Circuit
30 seconds of work followed by 30 seconds of rest. 5 rounds
Double KB snatches
Double KB Clean and Push Press
Double KB Thrusters
Double KB Front Squats
Double KB Renegade Rows
Clark fit in another workout earlier in the day while I was stuck in my portable with middle school students. Here is what he did:
Sequential Fatigue Challenge
Sequence 1: 10 burpees + 50 meter sprint + 10 plyo pushups + jog back to start
Swquence 2: 15 Diamond pushups + 50 meter sprint + 10 knee tuck plyo jumps + jog back to start
Each sequence 5 times with no rest.
Saturday, February 21, 2009
Birthday Fun
Today is my (Michelle that is) birthday. I am no longer JUST 30...I'm officially "into" my 30's. Most people would take their birthday off and have a day of rest. But if I did that our blog title wouldn't fit. This is Mason MADNESS, not the Average Mason. Clark is off at a class all day today and tomorrow. The girls are watching Saturday "morning" cartoons. It was the perfect time for me to fit in a good workout.
30 Double KB swings + 30 KTE
20 Double KB swings + 20 KTE
10 Double KB swings + 10 KTE
5 Double KB swings + 5 KTE
I did the swings with two 25# KBs. Then I moved into a second routine
35 Wall Balls
15 Body Rows
for 3 Rounds
I was planning to stop after that, but it was such a pretty day outside and I still had some juice left, so I ran a mile. Don't worry, I didn't leave the girls at home alone. I ran the mile in our yard.
I think I burned off enough to enjoy a piece of cake at dinner tonight without TOO much guilt, lol!
30 Double KB swings + 30 KTE
20 Double KB swings + 20 KTE
10 Double KB swings + 10 KTE
5 Double KB swings + 5 KTE
I did the swings with two 25# KBs. Then I moved into a second routine
35 Wall Balls
15 Body Rows
for 3 Rounds
I was planning to stop after that, but it was such a pretty day outside and I still had some juice left, so I ran a mile. Don't worry, I didn't leave the girls at home alone. I ran the mile in our yard.
I think I burned off enough to enjoy a piece of cake at dinner tonight without TOO much guilt, lol!
Friday, February 20, 2009
I Told You...
...I would be back to post Clark's workouts from the past few days and what we were up to today.
Clark's Wed. Workout:
100 Rope Sprints with a heavy (weighted) rope.
20 Hindu Squats
10 Hindu Pushups on KB handles
10 double snatches with 36# bells
Cossak Lunges (5 on left and 5 on right) with 2 36# KB's
10 Rounds
Clark's Thurs. Workout:
Ladders
Double KB Swings with 2 36# KBs
Pullups
He only had time to ladder up to 16 which made for 136 reps of each.
Friday WOD
Turkish Getup
Russian Twist
7 Rounds with reps as follows: 21, 18, 15, 12, 9, 6, 3
Clark wanted me to add this (I used a 36# KB for this. It may not sound like a lot, but yeah, you give it a spin).
Ground Press at Body Weight
Burpee
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
20 Wall Ball + sprint 100 meters
15 Wall Ball + sprint 100 meters
10 Wall Ball + sprint 100 meters
5 Wall Ball + sprint 100 meters
I'll be back tomorrow with the killer workout that I am sure Clark is going to give me on my birthday. :-P
Clark's Wed. Workout:
100 Rope Sprints with a heavy (weighted) rope.
20 Hindu Squats
10 Hindu Pushups on KB handles
10 double snatches with 36# bells
Cossak Lunges (5 on left and 5 on right) with 2 36# KB's
10 Rounds
Clark's Thurs. Workout:
Ladders
Double KB Swings with 2 36# KBs
Pullups
He only had time to ladder up to 16 which made for 136 reps of each.
Friday WOD
Turkish Getup
Russian Twist
7 Rounds with reps as follows: 21, 18, 15, 12, 9, 6, 3
Clark wanted me to add this (I used a 36# KB for this. It may not sound like a lot, but yeah, you give it a spin).
Ground Press at Body Weight
Burpee
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
20 Wall Ball + sprint 100 meters
15 Wall Ball + sprint 100 meters
10 Wall Ball + sprint 100 meters
5 Wall Ball + sprint 100 meters
I'll be back tomorrow with the killer workout that I am sure Clark is going to give me on my birthday. :-P
Workin' Hard
The past few days have been extremely busy ones. I haven't been able to get on here and update the blog, but I have made time for my workouts every day.
Wednesday WOD:
Row 500m
15x GHD situps
20x box jumps
3 rounds
Kettlebell Swing and Shuttle
10x double swings, carry 10m, sprint back.
15x swings, carry 20m, sprint back.
20x swings, carry 30 m, sprint back.
Thursday WOD:
Fight Gone Bad
Snatch, Overhead squat
situps
thrusters
plank pulls
1 minute work, 1 minute rest for 3 rounds
( I was short on time so I did each exercise for 1 minute and then rested for 1 minute between rounds rather than working 1 min and resting 1 min).
Wall Ball and sprint
20 wall balls, sprint 100m
15 wall balls, sprint 100m
10 wall balls, sprint 100m
5 wall balls, sprint 100m.
I will check in later to post Clark's workouts from this week as well as the punishment for the day. :-) It's Friday peoples, smile!
Wednesday WOD:
Row 500m
15x GHD situps
20x box jumps
3 rounds
Kettlebell Swing and Shuttle
10x double swings, carry 10m, sprint back.
15x swings, carry 20m, sprint back.
20x swings, carry 30 m, sprint back.
Thursday WOD:
Fight Gone Bad
Snatch, Overhead squat
situps
thrusters
plank pulls
1 minute work, 1 minute rest for 3 rounds
( I was short on time so I did each exercise for 1 minute and then rested for 1 minute between rounds rather than working 1 min and resting 1 min).
Wall Ball and sprint
20 wall balls, sprint 100m
15 wall balls, sprint 100m
10 wall balls, sprint 100m
5 wall balls, sprint 100m.
I will check in later to post Clark's workouts from this week as well as the punishment for the day. :-) It's Friday peoples, smile!
Tuesday, February 17, 2009
Another Day, Another Workout (or two)
As you can tell, we are getting more internet time. :-)
Here is Clark's WOD:
10 Power Cleans at 135#
15 Decline Pushups on KB handles
for 5 Rounds
5 Fifty Meter Sprints with 44# KB tied behind him
Bench Press @ 135
KTE
for 3 rounds: 21 reps, 15 reps, 9 reps
5 Fifty Meter Sprints with 44# KB tied behind him
Peanut's WOD:
500 Meter Row
15 GHD Situps
20 box jumps
for 3 rounds
10 Double KB Swings + 10 meter farmers carry + 10 meter sprint
15 Double KB Swings + 20 meter farmers carry + 20 meter sprint
20 Double KB Swings + 30 meter farmers carry + 30 meter sprint
Now we are off to have Turkey Burgers on wheat buns. :-) Happy Tuesday everyone!
Here is Clark's WOD:
10 Power Cleans at 135#
15 Decline Pushups on KB handles
for 5 Rounds
5 Fifty Meter Sprints with 44# KB tied behind him
Bench Press @ 135
KTE
for 3 rounds: 21 reps, 15 reps, 9 reps
5 Fifty Meter Sprints with 44# KB tied behind him
Peanut's WOD:
500 Meter Row
15 GHD Situps
20 box jumps
for 3 rounds
10 Double KB Swings + 10 meter farmers carry + 10 meter sprint
15 Double KB Swings + 20 meter farmers carry + 20 meter sprint
20 Double KB Swings + 30 meter farmers carry + 30 meter sprint
Now we are off to have Turkey Burgers on wheat buns. :-) Happy Tuesday everyone!
Monday, February 16, 2009
President's Day Off???
We may have President's Day off work, but not off from the workouts. We had to play with the new schedule for a few weeks until we finally found a steady time to get our workouts in. If we can start between 5 and 5:30 we still have enough energy left, the girls can still play outside, and we have enough time to get in a full workout. Even though we had the day off and could have workout out early, we decided to stay on schedule and we headed out around 5:00 this evening.
Clark decided to do a new Maxwell workout that he found.
100 Rope Sprints with a heavy (weighted) rope
10 Hindu Pushups
20 KB Hammer Swings (10 on each side done with a 36# KB with a towel looped through the handle)
10 Cossak Lunges (5 on each leg with two 36# KBs cleaned)
10 Rounds...no rest between rounds...your lunges are a working rest.
I did a workout that Clark has done many times but I did for the first time today.
12 Front Squats (two 36# KBs cleaned)
40 meter bear crawl (with two 25# KBs)
40 meter rock carry (with the 18 # slam ball)
5 rounds with no rest between rounds
When I finished, Clark was still going so I ended up playing popcorn with the girls on the trampoline for about 15 minutes. Let me tell you, all that jumping after the workout had my legs burning, lol!
Clark decided to do a new Maxwell workout that he found.
100 Rope Sprints with a heavy (weighted) rope
10 Hindu Pushups
20 KB Hammer Swings (10 on each side done with a 36# KB with a towel looped through the handle)
10 Cossak Lunges (5 on each leg with two 36# KBs cleaned)
10 Rounds...no rest between rounds...your lunges are a working rest.
I did a workout that Clark has done many times but I did for the first time today.
12 Front Squats (two 36# KBs cleaned)
40 meter bear crawl (with two 25# KBs)
40 meter rock carry (with the 18 # slam ball)
5 rounds with no rest between rounds
When I finished, Clark was still going so I ended up playing popcorn with the girls on the trampoline for about 15 minutes. Let me tell you, all that jumping after the workout had my legs burning, lol!
Saturday, February 14, 2009
Heartbreak, the Workout that Could Have Been
As we were running our errands this morning Clark had a great plan. He was going to create another Clark original for Valentine's Day and title it "Heartbreaker." Unfortunately we ran out of time and had to open up the old notebook to find a WOD.
Clark tackled "firefight."
Deadlifts @ 185
GHD situp wall balls @ 25# ball
3 rounds 21 reps, 15 reps, 9 reps
Wallball @ 25# ball
KB stepups @ two 44# bells
4 rounds: 30 reps, 20 reps, 10 reps, 5 reps
Run 1 mile
I took on a totally different workout.
KB Bob and Weave
Floor Wipers
Russian Twist
Decline Pushups on KB handles
30 seconds of work, 10 seconds of rest for 7 rounds
Happy Valentine's Day! Make sure you get a workout in to burn off all that chocolate! :-)
Clark tackled "firefight."
Deadlifts @ 185
GHD situp wall balls @ 25# ball
3 rounds 21 reps, 15 reps, 9 reps
Wallball @ 25# ball
KB stepups @ two 44# bells
4 rounds: 30 reps, 20 reps, 10 reps, 5 reps
Run 1 mile
I took on a totally different workout.
KB Bob and Weave
Floor Wipers
Russian Twist
Decline Pushups on KB handles
30 seconds of work, 10 seconds of rest for 7 rounds
Happy Valentine's Day! Make sure you get a workout in to burn off all that chocolate! :-)
A Week in Review
I wasn't able to get on here throughout the week...so I though I would play catch up this morning to let you know what we have been up to. Clark did some of these, I did some of these, and others we did together.
Workout 1:
a1: Sledge Swing x 20
a2: Hindu Pushups x20
a:3 Alternating Sprinters Lunges (on kb handles) x 20
a4: KB Swings x 20
Rest for 60 seconds
Repeat for 5 rounds
Workout 2:
"More Maxwell"
6 minutes of jumprope
200 Hindu Squats (or Hindu Squats for 6 min)
100 Hindu Pushups
100 Clubmills (or KB swings)
100 Hammerswings
100 Double Clubbell Swipes (or KB snatches)
Workout 3:
BP at 185#
Summo Squat at 72# KB
3 rounds - 21 reps, 15 reps, 9 reps
follow it up with Tabata Push Press at 75#
Workout 4:
Thrusters and Pullups for 3 rounds: 21 reps, 15 reps, 9 reps
Workout 5:
"Chipper - TGIF 1"
500 meter row
20 Ball slams
20 ball toss
20 box jumps
20 back ex.
20 GHD
20 ring pushups
20 KTE
20 Double KB Press at 40#
20 Wall Balls
20 Burpees
20 Pull-ups
Workout 6:
"Carolyn's Sadistic"
20# Ball Squat and hold for 30 seconds, squat 2 times and hold 30 seconds on 2nd squat, ladder up to 10.
Workout 7:
"School Yard Scuffle"
One Minute Each
Row
Pushup
KB Swing
Jumping Pull-ups
Rest one Minute
3 rounds
Workout 8:
10 Deadlifts
25 box jumps
3 rounds
We celebrated Valentine's Day early and had a delicious dinner out at Olive Garden. However, we ate a bit too much, so we are in the process of coming up with a kick -tale Valentine's Day workout. Stay tuned to hear what we come up with. :-)
Workout 1:
a1: Sledge Swing x 20
a2: Hindu Pushups x20
a:3 Alternating Sprinters Lunges (on kb handles) x 20
a4: KB Swings x 20
Rest for 60 seconds
Repeat for 5 rounds
Workout 2:
"More Maxwell"
6 minutes of jumprope
200 Hindu Squats (or Hindu Squats for 6 min)
100 Hindu Pushups
100 Clubmills (or KB swings)
100 Hammerswings
100 Double Clubbell Swipes (or KB snatches)
Workout 3:
BP at 185#
Summo Squat at 72# KB
3 rounds - 21 reps, 15 reps, 9 reps
follow it up with Tabata Push Press at 75#
Workout 4:
Thrusters and Pullups for 3 rounds: 21 reps, 15 reps, 9 reps
Workout 5:
"Chipper - TGIF 1"
500 meter row
20 Ball slams
20 ball toss
20 box jumps
20 back ex.
20 GHD
20 ring pushups
20 KTE
20 Double KB Press at 40#
20 Wall Balls
20 Burpees
20 Pull-ups
Workout 6:
"Carolyn's Sadistic"
20# Ball Squat and hold for 30 seconds, squat 2 times and hold 30 seconds on 2nd squat, ladder up to 10.
Workout 7:
"School Yard Scuffle"
One Minute Each
Row
Pushup
KB Swing
Jumping Pull-ups
Rest one Minute
3 rounds
Workout 8:
10 Deadlifts
25 box jumps
3 rounds
We celebrated Valentine's Day early and had a delicious dinner out at Olive Garden. However, we ate a bit too much, so we are in the process of coming up with a kick -tale Valentine's Day workout. Stay tuned to hear what we come up with. :-)
Sunday, February 8, 2009
I Just LOVE Technology!
I know, I know...we start this blog with promises of updating it daily and then we go MIA two times in a row. Last time we had the computer crash of '08 and '09 and this time the power cord to our laptop decided it didn't want to work. We still don't have a new power cord but it will be coming soon. When it gets here we will be back and posting daily! Please be patient with us and don't abandon us because we haven't abandoned you (even if it seems that way)!
To get you by I will share what I did yesterday:
20 sledge swings with the clubbell
10 hindu pushups on the kettlebell handles
20 mountain climbers
20 double kettlebell swings
60 second rest
5 rounds.
Again, be patient, we will be up and running again as soon as the computer issies are fixed!
To get you by I will share what I did yesterday:
20 sledge swings with the clubbell
10 hindu pushups on the kettlebell handles
20 mountain climbers
20 double kettlebell swings
60 second rest
5 rounds.
Again, be patient, we will be up and running again as soon as the computer issies are fixed!
Thursday, January 22, 2009
Trying to Catch Up
Hey Everyone this is Clark. I hope you're all doing great. I'm sorry we've been gone so long. I think Michelle mentioned it earlier, but life has been insanely busy, which cut in on our computer time. THEN, we had a nice little computer crash to ring in the new year. Well, life is no less busy, but the computer is fixed, so we're jumping back into things here. I'm going to do my part by trying to cach you up on some of the things we've been doing. I'll start with yesterday's troubles.
I decided to play with Art of Strength: Newport by Anthony Diluglio. Now, as with so many of our electronics these days, we're having glitches with our portable dvd. So, I didn't follow the dvd. I wrote down the content, times and all that good stuff concerning Newport's rounds. I was struck with some form of insanity and decided to modify it....Here is what it looked like:
A: 30 sec Cossack squats+ 30 sec double burpee snatch combo, 3 rounds. This was done at 2x 36# kettlebells for both exercises. 1 minute rest
B: 30 sec double kettlebell thrusters+ 30 sec double swings, 4 rounds @ 2x36#.
C: 30 sec 2 hand swings @ 53# + 30 sec Hot potato @25# kettlebell. 4 rounds.
D: 30 sec Punch Matrix+ 30 sec plank, 4 rounds.
E: 30 sec side snatch+ 30 sec overhead lunge @ 44# kettlebell. 4 rounds.
F: 30 sec double front squat with alternating kicks @ 2x44# kettlebells + 30 sec Sots Press. 2 rounds
G: 30 sec alternating cleans + 30 Dragon Lunges @ 53#. 2 rounds.
H: 3 minute snatch, get up, windmill @53#
I: 5 minute snatch test, alternating between 53# and 44 #.
A little later, I did: 20x overhead squats @ 45#+ 20 ghd situps+ 30xfront squats @75#+ 30 KTE+ 40x back squats at 135#+40x situps+ 50xHindu squats+50x full body crunches.
Going back to New Year's Eve, I did what Gym Jones refers to as SMMF. I'm not getting into what that stands for. I did 150 wall balls @ 25# and followed it up with a half mile tire drag @ 135# tire. A lady drove by while I was doing the drag and yelled "That's how I used to train m y horses!" She drove by a few days ago while I was running and yelled "You need the tire!" It was funny.
Well, I've taken enough space for now. I'll catch you up on more later. If you're interested, I'm going to see if I can put it together for Coach Maxwell to come where we are and present either his bodyweight or kettlebell certifications. Let me know if you're interested.
I decided to play with Art of Strength: Newport by Anthony Diluglio. Now, as with so many of our electronics these days, we're having glitches with our portable dvd. So, I didn't follow the dvd. I wrote down the content, times and all that good stuff concerning Newport's rounds. I was struck with some form of insanity and decided to modify it....Here is what it looked like:
A: 30 sec Cossack squats+ 30 sec double burpee snatch combo, 3 rounds. This was done at 2x 36# kettlebells for both exercises. 1 minute rest
B: 30 sec double kettlebell thrusters+ 30 sec double swings, 4 rounds @ 2x36#.
C: 30 sec 2 hand swings @ 53# + 30 sec Hot potato @25# kettlebell. 4 rounds.
D: 30 sec Punch Matrix+ 30 sec plank, 4 rounds.
E: 30 sec side snatch+ 30 sec overhead lunge @ 44# kettlebell. 4 rounds.
F: 30 sec double front squat with alternating kicks @ 2x44# kettlebells + 30 sec Sots Press. 2 rounds
G: 30 sec alternating cleans + 30 Dragon Lunges @ 53#. 2 rounds.
H: 3 minute snatch, get up, windmill @53#
I: 5 minute snatch test, alternating between 53# and 44 #.
A little later, I did: 20x overhead squats @ 45#+ 20 ghd situps+ 30xfront squats @75#+ 30 KTE+ 40x back squats at 135#+40x situps+ 50xHindu squats+50x full body crunches.
Going back to New Year's Eve, I did what Gym Jones refers to as SMMF. I'm not getting into what that stands for. I did 150 wall balls @ 25# and followed it up with a half mile tire drag @ 135# tire. A lady drove by while I was doing the drag and yelled "That's how I used to train m y horses!" She drove by a few days ago while I was running and yelled "You need the tire!" It was funny.
Well, I've taken enough space for now. I'll catch you up on more later. If you're interested, I'm going to see if I can put it together for Coach Maxwell to come where we are and present either his bodyweight or kettlebell certifications. Let me know if you're interested.
Tuesday, January 20, 2009
Row, Row, and Row Some More!
We were rowing away this morning.
7 Rounds
3 minutes of rowing
15 pushups
We aren't blessed to have a rowing machine so we have to do upright rows with a bar. It doesn't sound like a lot, but by round 5 the lungs are burning not to mention all of your muscles!
7 Rounds
3 minutes of rowing
15 pushups
We aren't blessed to have a rowing machine so we have to do upright rows with a bar. It doesn't sound like a lot, but by round 5 the lungs are burning not to mention all of your muscles!
Monday, January 19, 2009
Squat Play Anyone?
Today I decided to take on Squat Play. I have been fighting a nasty cold for about 10 days. I was stopped in my tracks causing me to take it easy on my workouts. I decided today was the day to jump back into it feet first. My muscles rebounded well from a 10 day break, but my lungs were burning. I could feel the remaining congestion left from the cold and it made for a miserable workout. As miserable as I was, I worked through it to get a pretty darn good workout! :-)
Squat Play
3 Minutes of Wall Balls + 30 Seconds of Hindu Squats + 15 Seconds of Jumping Squats + 30 Seconds of rest + 15 Second Bottom Hold + 30 Seconds Hindu Squats + 15 Seconds of Jumping Squats + 3 minutes of Wall Balls Repeat for 2 more rounds in Random Order
While I was playing around with squats Clark was realling hitting it hard! He decided to do a Wall Ball Burpee Sprint to 50 at 25 pounds. That asn't enough for him so he decided to start KB swing and breathe ladder for the amount of time it took me to finish my workout. He was able to ladder up to 17 swings and breaths by the time I finished. He was going strong and could have laddered higher, but we had somewhere to be so he called it quits.
Squat Play
3 Minutes of Wall Balls + 30 Seconds of Hindu Squats + 15 Seconds of Jumping Squats + 30 Seconds of rest + 15 Second Bottom Hold + 30 Seconds Hindu Squats + 15 Seconds of Jumping Squats + 3 minutes of Wall Balls Repeat for 2 more rounds in Random Order
While I was playing around with squats Clark was realling hitting it hard! He decided to do a Wall Ball Burpee Sprint to 50 at 25 pounds. That asn't enough for him so he decided to start KB swing and breathe ladder for the amount of time it took me to finish my workout. He was able to ladder up to 17 swings and breaths by the time I finished. He was going strong and could have laddered higher, but we had somewhere to be so he called it quits.
Sunday, January 18, 2009
We're Still Alive and Training Hard
I know, I know, it has been a FULL month since we updated the blog. It has been a crazy month to say the least. Christmas came and went before we knew what happened. Then we had a the Great Computer Crash of 08/09. It took two weeks, but we finally got back on-line. Not only did we get back on-line but we also got a new wireless router so we are wireless too! :-)
We have been training hard but we just haven't been able to get on here to post it. Don't fret, we are back and we will be updating you daily again! :-)
We have been training hard but we just haven't been able to get on here to post it. Don't fret, we are back and we will be updating you daily again! :-)
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