Workout: Instructing?
Marcie wanted to start doing some workouts, so I spent the morning having her go through some basic core strengthening exercises and a couple of basic lifts with a standard bar and very little weight.
Marcie
-Warm up
-Air Squat
-Push Up
-Sit Up
-Jumping Pull Up
-Medicine Ball Throws
-OH Press
-Push Press
-Curls
Time: 01:10:00
Sam
-Kettlebell Swings & Lifts
-Snatch Practice
-Overhead Squat Practice
Count time As: 00:30:00
Sunday, June 29, 2008
Saturday, June 28, 2008
Location: PFC Gym
Workout: Power
Warm UpCycling / Road Bike - Frontage Road Loop (long version)
Miles: 6.2
Time: 00:21:10
Sandbag (SB)
10X 50# Sandbag Turkish Get-up (5 each r /l Shoulder)
10X 50# SB Dead Clean & Press
10X 50# SB Shoulder Clean & Squat (5 each r / l)
10X 50# SB Dead Clean with Right & Left Lunge
10X 50# SB Snatch
This will be good worked into 5 Rounds of
Sandbag Turkish Get-up
Press, Push Press
5X @ 75# warm up
3 Rounds5X 95# Press
5X 95# Push Press
3 minute rest between rounds
Back Squat
3X 10 @ 95#
Front Squat
3X 10 @ 95#
Bench Press
5X 10 @ 95#
Deadlift
5X @ 205#
5X @ 225#
5X @ 255#
Time: 01:05:00
Warm UpCycling / Road Bike - Frontage Road Loop (long version)
Miles: 6.2
Time: 00:21:10
Sandbag (SB)
10X 50# Sandbag Turkish Get-up (5 each r /l Shoulder)
10X 50# SB Dead Clean & Press
10X 50# SB Shoulder Clean & Squat (5 each r / l)
10X 50# SB Dead Clean with Right & Left Lunge
10X 50# SB Snatch
This will be good worked into 5 Rounds of
Sandbag Turkish Get-up
Press, Push Press
5X @ 75# warm up
3 Rounds5X 95# Press
5X 95# Push Press
3 minute rest between rounds
Back Squat
3X 10 @ 95#
Front Squat
3X 10 @ 95#
Bench Press
5X 10 @ 95#
Deadlift
5X @ 205#
5X @ 225#
5X @ 255#
Time: 01:05:00
Sunday, June 22, 2008
Location: PFC Gym
Workout: Power, Core Strength & Conditioning
Warm Up
3 Rounds
200 meter row
10X 135# dead lift
10X 25# weighted abmat situps
4X Barbell Complex
6 Reps each @ 85#, 85#, 95#, 105#
Dead lift
Bent over Row
Hang Clean
Front Squat
Push Press
Back squat
Push ups
Core Strength & Conditioning
12X - Turkish Get Up @ 35# Kettlebell
30X - Ab Roller
50X - GHD 25# Weighted Sit Up
50X - Back Extension
20X - 205# Dead Lift
50X - 52# KB Swing
Mix, match, rest to complete reps as fast as possible
I had planned on a pretty long bike ride this morning before it got hot, but several nearby forest fire that started yesterday from lightening strikes created some air quality I wasn't real thrilled about riding in. Hopefully it will clear out in a few days.
Total Time: 01:43:00
Sandbag Construction
I used 2 nylon weave sandbag that one can buy at Home Depot filled with 25# of play sand. I double bagged them and put both inside this medium size generic duffel bag. The pig ears are just wraps taking up the extra space and makes the bag tighter. I can fit another 25# bag, maybe two, in the duffel when I want. The handles are taped together to keep them from flapping around.
Approx Size: 16x12x12
weight: 50#
Warm Up
3 Rounds
200 meter row
10X 135# dead lift
10X 25# weighted abmat situps
4X Barbell Complex
6 Reps each @ 85#, 85#, 95#, 105#
Dead lift
Bent over Row
Hang Clean
Front Squat
Push Press
Back squat
Push ups
Core Strength & Conditioning
12X - Turkish Get Up @ 35# Kettlebell
30X - Ab Roller
50X - GHD 25# Weighted Sit Up
50X - Back Extension
20X - 205# Dead Lift
50X - 52# KB Swing
Mix, match, rest to complete reps as fast as possible
I had planned on a pretty long bike ride this morning before it got hot, but several nearby forest fire that started yesterday from lightening strikes created some air quality I wasn't real thrilled about riding in. Hopefully it will clear out in a few days.
Total Time: 01:43:00
Sandbag Construction
I used 2 nylon weave sandbag that one can buy at Home Depot filled with 25# of play sand. I double bagged them and put both inside this medium size generic duffel bag. The pig ears are just wraps taking up the extra space and makes the bag tighter. I can fit another 25# bag, maybe two, in the duffel when I want. The handles are taped together to keep them from flapping around.
Approx Size: 16x12x12
weight: 50#
Saturday, June 21, 2008
Location: Cloverdale Backroads
Workout: General
Walk/Dog Run - From the Rossi Manor at Asti, walk down to the river and back. With M & K.
Time: 00:43:00
Location: PFC Gym
Workout: Power
Warm Up
3 Rounds
200 meter row
10X 75# thruster
10X 20# wall ball
OHP
1X 5 @ 85#
5X 5 @ 95#
I added pushes on the last two reps of the last set when I started to lose form
Mutant Makers
3X 7 @ 75#
Hang clean squat to thruster = 1 Mutant Maker
Time: 00:43:00
Walk/Dog Run - From the Rossi Manor at Asti, walk down to the river and back. With M & K.
Time: 00:43:00
Location: PFC Gym
Workout: Power
Warm Up
3 Rounds
200 meter row
10X 75# thruster
10X 20# wall ball
OHP
1X 5 @ 85#
5X 5 @ 95#
I added pushes on the last two reps of the last set when I started to lose form
Mutant Makers
3X 7 @ 75#
Hang clean squat to thruster = 1 Mutant Maker
Time: 00:43:00
Sunday, June 15, 2008
Location: Cloverdale backroads
Workout: Endurance < 90
Cycling / Road Bike - Preston Loop (long version)
Miles: 10.1
Time: 00:35:12
Location: PFC Gym
Workout: Core Strength & Conditioning, Strength
100
100X 52# Kettelbell Swing
100X GHD Sit Up
100X Back Extension
100X 20# Med Ball Torso Twist (alternate high, mid, one arm lifts)
100X 52# KB Good Mornings
mix, match, rest to complete reps
Shoulder Press
Warm Up
2X 5 - @ 45#
1X 5 - @ 75#
1X 5 - @ 85#
Work set
5X 5 - @ 90#
Time: 01:14:00
Cycling / Road Bike - Preston Loop (long version)
Miles: 10.1
Time: 00:35:12
Location: PFC Gym
Workout: Core Strength & Conditioning, Strength
100
100X 52# Kettelbell Swing
100X GHD Sit Up
100X Back Extension
100X 20# Med Ball Torso Twist (alternate high, mid, one arm lifts)
100X 52# KB Good Mornings
mix, match, rest to complete reps
Shoulder Press
Warm Up
2X 5 - @ 45#
1X 5 - @ 75#
1X 5 - @ 85#
Work set
5X 5 - @ 90#
Time: 01:14:00
Friday, June 13, 2008
Location: PFC Gym
Workout: Core Strength & Conditioning, Power
Warm up
Kettlebell Swings, Figure 8's, press
3 rounds Of
20X Abmat Sit Ups
10X Abwheel Roll Outs
12X Ring Push Ups
10X Kipping Pull Ups
Renegade Rows
3X 6 Push ups with 3 Rows on alternate sides per push up
Deadlift
Warm up
2X 5 @ 135#
2X @ 185#
1X @ 205#
Work Set
2X 5 @ 255#
Mutant Makers
2X 5 @ 65#
1X 5 @ 75#
1X 5 @ 85#
Hang Clean Squat to Thruster = 1 Mutant Maker
Slosh Pipe
40 Meter Zercher (cradled in arms) Carry
Time: 01:11:00
Warm up
Kettlebell Swings, Figure 8's, press
3 rounds Of
20X Abmat Sit Ups
10X Abwheel Roll Outs
12X Ring Push Ups
10X Kipping Pull Ups
Renegade Rows
3X 6 Push ups with 3 Rows on alternate sides per push up
Deadlift
Warm up
2X 5 @ 135#
2X @ 185#
1X @ 205#
Work Set
2X 5 @ 255#
Mutant Makers
2X 5 @ 65#
1X 5 @ 75#
1X 5 @ 85#
Hang Clean Squat to Thruster = 1 Mutant Maker
Slosh Pipe
40 Meter Zercher (cradled in arms) Carry
Time: 01:11:00
Thursday, June 12, 2008
Location: Sonoma County Backroads
Workout: Endurance > 90, Uphill Endurance
Cycling / Road Bike - Warm Springs Dam, Rockpile Road
From Home, Ride to the Visitor's Center at Lake Sonoma. Then up Rockpile Road 7 miles. Rip down and back home.
Total Miles: 30.2
Time: 02:04:20
Max Speed: 49.5
The public launch from Warm Springs Bridge
Lake Sonoma Marina
Slosh Pipe
I put together a Slosh Pipe today.
It cost about $40.00, which is about $20.00 more then it should have, but our local ACE Hardware didn't carry 4" PVC so I used ABS pipe and fittings. After gathering all the materials, it took about 15 minutes to put the whole thing together.
This, plus some PVC cement and water is about all you need
At 34 lbs., getting it overhead isn't the issue
About the time you think it's stable, the water sloshes and it takes everything you have to keep it from going to the ground
Slosh Pipe
length: 9'2"
Diameter: 4"
Weight: 34 lbs.
Filled half full with 3 gallons of water
Cycling / Road Bike - Warm Springs Dam, Rockpile Road
From Home, Ride to the Visitor's Center at Lake Sonoma. Then up Rockpile Road 7 miles. Rip down and back home.
Total Miles: 30.2
Time: 02:04:20
Max Speed: 49.5
The public launch from Warm Springs Bridge
Lake Sonoma Marina
Slosh Pipe
I put together a Slosh Pipe today.
It cost about $40.00, which is about $20.00 more then it should have, but our local ACE Hardware didn't carry 4" PVC so I used ABS pipe and fittings. After gathering all the materials, it took about 15 minutes to put the whole thing together.
This, plus some PVC cement and water is about all you need
At 34 lbs., getting it overhead isn't the issue
About the time you think it's stable, the water sloshes and it takes everything you have to keep it from going to the ground
Slosh Pipe
length: 9'2"
Diameter: 4"
Weight: 34 lbs.
Filled half full with 3 gallons of water
Wednesday, June 11, 2008
Location: Santa Rosa, CA
Workout: General - Play Different Sports
Golf - CIGA Tournament at Oakmont Golf Course
With Aaron, Duncan and Justin
Time: Count as 2 hours work - 02:00:00
Golf - CIGA Tournament at Oakmont Golf Course
With Aaron, Duncan and Justin
Time: Count as 2 hours work - 02:00:00
Tuesday, June 10, 2008
Location: Cloverdale Backroads
Workout: Endurance < 90
Cycling / Road Bike - McCutchen Ranch
Out & Back with the South Cloverdale exit extension.
Miles: 15.1
Time: 00:54:53
Location: PFC Gym
Workout: Strength, Core
Press
Warm up
2X 5 - @ 45#
1X 5 - @ 65#
1X 5 - @ 75#
Work Set
3X 5 - @95#
Core
20X GHD Sit Ups
20X Back Extensions
Time:
00:22:00
Notes
My legs were fatigued and I seem to be sore everywhere from the last couple of workouts, but did get in a decent ride and a light weight complex. I have to play a work related golf game tomorrow, so I can rest my joints and still get in some exercise.
Cycling / Road Bike - McCutchen Ranch
Out & Back with the South Cloverdale exit extension.
Miles: 15.1
Time: 00:54:53
Location: PFC Gym
Workout: Strength, Core
Press
Warm up
2X 5 - @ 45#
1X 5 - @ 65#
1X 5 - @ 75#
Work Set
3X 5 - @95#
Core
20X GHD Sit Ups
20X Back Extensions
Time:
00:22:00
Notes
My legs were fatigued and I seem to be sore everywhere from the last couple of workouts, but did get in a decent ride and a light weight complex. I have to play a work related golf game tomorrow, so I can rest my joints and still get in some exercise.
Monday, June 09, 2008
Location: PFC Gym
Workout: Strength, Power
Warm Up
Cycling / MTB - Ride up town and back
Shoulder Press
Warm up
2X 5 - @ 45#
1X 5 - @ 75#
1X 5 - @80#
Work Set
3X 5 - @ 95#
1X - @ 115#
Mutant Maker
2X 5 - 45# Barbell Hang Clean squat Warm Up
3X 5 - 65#
1X 5 - 75#
Hang Clean Squat to a Thruster = Mutant Maker
Wall Ball
3X 12 - 20# Med. Ball @ 10 ft. Target
Time: 01:03:00
Warm Up
Cycling / MTB - Ride up town and back
Shoulder Press
Warm up
2X 5 - @ 45#
1X 5 - @ 75#
1X 5 - @80#
Work Set
3X 5 - @ 95#
1X - @ 115#
Mutant Maker
2X 5 - 45# Barbell Hang Clean squat Warm Up
3X 5 - 65#
1X 5 - 75#
Hang Clean Squat to a Thruster = Mutant Maker
Wall Ball
3X 12 - 20# Med. Ball @ 10 ft. Target
Time: 01:03:00
Sunday, June 08, 2008
Location: Sonoma County Backroads
Workout: Endurance < 90
Cycling / Road Bike - Canyon Road Loop
Miles: 18.7
Time: 01:07:59
Location: PFC Gym
Workout: Core Strength & Conditioning, Power
50's50X Abmat Sit-ups
50X Abwheel
50X 53# Kettlebell swing
50X 185# Deadlift
3 Rounds Of Push, Pull, Lift10X Ring Push-ups
10X Kipping Pull-ups
10X 53# Kettlebell dead Clean
100 Yards of Lunge / ThrustWith 35# barbell in rack position, 6 lunges, and 5 barbell thrusters. Repeat for 100 yards.
Overhead Press
3X 5 - @ 75#
2X 5 - @85#
5X @ 95#
Time: 01:23:00
Cycling / Road Bike - Canyon Road Loop
Miles: 18.7
Time: 01:07:59
Location: PFC Gym
Workout: Core Strength & Conditioning, Power
50's50X Abmat Sit-ups
50X Abwheel
50X 53# Kettlebell swing
50X 185# Deadlift
3 Rounds Of Push, Pull, Lift10X Ring Push-ups
10X Kipping Pull-ups
10X 53# Kettlebell dead Clean
100 Yards of Lunge / ThrustWith 35# barbell in rack position, 6 lunges, and 5 barbell thrusters. Repeat for 100 yards.
Overhead Press
3X 5 - @ 75#
2X 5 - @85#
5X @ 95#
Time: 01:23:00
Friday, June 06, 2008
Location: Cloverdale Backroads
Workout: Endurance < 90
Cycling / Road Bike - Preston Loop
A quickie.
Miles: 7.1
Time: 00:26:14
Cycling / Road Bike - Preston Loop
A quickie.
Miles: 7.1
Time: 00:26:14
Thursday, June 05, 2008
Location: PFC Gym
Workout: Power
Warm up
4X 25 - 53# Two Handed Kettlebell swing
5 Rounds Of Push-Pull-Lift
10X Ring Push Ups
10X Band Assisted Kipping Pull Ups
10X 75# Hang Cleans
Press, Push Press
5X @ 80# Each
5X @ 90# Each
3X @ 100# Each
1X @ 110 Each
Turkish Get Up
10X - 35# Kettlebell, Alternate R/L
Warm up
4X 25 - 53# Two Handed Kettlebell swing
5 Rounds Of Push-Pull-Lift
10X Ring Push Ups
10X Band Assisted Kipping Pull Ups
10X 75# Hang Cleans
Press, Push Press
5X @ 80# Each
5X @ 90# Each
3X @ 100# Each
1X @ 110 Each
Turkish Get Up
10X - 35# Kettlebell, Alternate R/L
Wednesday, June 04, 2008
Location: Cloverdale Backroads
Workout: Uphill Endurance
Cycling / Road Bike - Hot Springs Road
Climb steeply uphill to the cattle guard at the first crest. 1.7 miles
Total Miles: 5.1
Total Time: 00:27:18
Climb Time: 00:16:33
Location: PFC Gym
Workout: Core Strengthening & Conditioning
No Name
100X - 53# Kettlebell Swing (mixed single and double swings)
100X - GHD Sit-ups
100X - Back Extensions
100X - 35# Landmine Torso Twist
100X - Air squat with PVC bar in clean position
Mix, match, rest to complete reps
Landmine Twists
Engage core, thrust weight to other hip, repeat.
Time: 00:51:00
Cycling / Road Bike - Hot Springs Road
Climb steeply uphill to the cattle guard at the first crest. 1.7 miles
Total Miles: 5.1
Total Time: 00:27:18
Climb Time: 00:16:33
Location: PFC Gym
Workout: Core Strengthening & Conditioning
No Name
100X - 53# Kettlebell Swing (mixed single and double swings)
100X - GHD Sit-ups
100X - Back Extensions
100X - 35# Landmine Torso Twist
100X - Air squat with PVC bar in clean position
Mix, match, rest to complete reps
Landmine Twists
Engage core, thrust weight to other hip, repeat.
Time: 00:51:00
Sunday, June 01, 2008
Location: Sonoma County Backroads
Workout: Endurance < 90
Cycling / Road Bike - Canyon Road Loop
Miles: 18.9
Time: 01:09:27
Location: PFC Gym
Workout: Power Endurance
Push, Pull, Lift
5 Rounds Of
10X Push Up
10X Band assisted Kipping Pull Up
10X 205# deadlift
Cleans
3X 5 - 44# Kettlebell Squat Cleans (each r / l)
3 Rounds Of
5X 95# Press
5X 95# Push Press
Broke up reps to maintain proper form as I tired.
Time: 00:54:00
Cycling / Road Bike - Canyon Road Loop
Miles: 18.9
Time: 01:09:27
Location: PFC Gym
Workout: Power Endurance
Push, Pull, Lift
5 Rounds Of
10X Push Up
10X Band assisted Kipping Pull Up
10X 205# deadlift
Cleans
3X 5 - 44# Kettlebell Squat Cleans (each r / l)
3 Rounds Of
5X 95# Press
5X 95# Push Press
Broke up reps to maintain proper form as I tired.
Time: 00:54:00
Saturday, May 31, 2008
Thursday, May 29, 2008
Wednesday, May 28, 2008
Location: Cloverdale Backroads
Tuesday May 27, 2008
Workout: Stretch
Cycling / MTB - River Park Trail Ride
I worked at my desk all day and was tired, and sore from the last few workouts, so I went for an easy ride just to loosen up and get the blood flowing.
Time: 00:40:00
Wednesday May 28, 2008
Rest
Workout: Stretch
Cycling / MTB - River Park Trail Ride
I worked at my desk all day and was tired, and sore from the last few workouts, so I went for an easy ride just to loosen up and get the blood flowing.
Time: 00:40:00
Wednesday May 28, 2008
Rest
Monday, May 26, 2008
Location: Sonoma County Backroads
Workout: Endurance < 90
Cycling / Road Bike - Canyon Road Loop
About 75% output. Worked hard going up the hills, coasted downhills while enjoying the views.
Miles: 18.7
Time: 01:07:36
Location: PFC Gym
Workout: Core Strength & Conditioning, Power, Endurance
5 Rounds Of
10X 145# deadlift
10X Ring Push-ups
15X Abmat Sit-ups
15X 52# Two Handed Kettlebell swing
10X Ab Wheel
Man Makers
50X - 20# Dumbbells For Time
Rest as needed to complete reps.
Time: 00:15:25
Hang Cleans
5X 5 - @ 95#
Tabata Squat Intervals
20 seconds of work , 10 seconds of rest - 8 times.
18, 17, 18, 17, 17, 17, 18, 17
Time: 01:21:00
Cycling / Road Bike - Canyon Road Loop
About 75% output. Worked hard going up the hills, coasted downhills while enjoying the views.
Miles: 18.7
Time: 01:07:36
Location: PFC Gym
Workout: Core Strength & Conditioning, Power, Endurance
5 Rounds Of
10X 145# deadlift
10X Ring Push-ups
15X Abmat Sit-ups
15X 52# Two Handed Kettlebell swing
10X Ab Wheel
Man Makers
50X - 20# Dumbbells For Time
Rest as needed to complete reps.
Time: 00:15:25
Hang Cleans
5X 5 - @ 95#
Tabata Squat Intervals
20 seconds of work , 10 seconds of rest - 8 times.
18, 17, 18, 17, 17, 17, 18, 17
Time: 01:21:00
Saturday, May 24, 2008
Location: Lake Sonoma
Friday - May 23, 2008
Workout: Endurance < 90
Cycling / Mountain Biking - Grey Pine Flat Loop
From Grey Pine Flat, take the No Name Trail to Half-A-Canoe Trail. Ride it until the Bummer Peak Trail. Take it down to Rockpile Road and back to GPF.
Lake Sonoma from high on the Bummer Peak Trail.
Mount St. Helena (Napa Co.) at the distant right.
Approx. Miles: 2.5
Time: 00:35:00
Saturday - May 24, 2008
Location: PFC Gym
Workout: Power Endurance
Warm Up
30X - 35# One Handed Kettlebell Swing (15 each r / l)
3X 20 - 44# One Handed KB Swing (10 each r / l)
3X 20 - 53# One Handed KB swing (10 each r / l)
3 Rounds Of
8X Abmat Sit Ups
7X Push Ups
5X Kipping Pull ups
@ high output - 30 second rest between rounds
12 - 8 - 6 - 4 - 2 - 1 Reps Of
155# deadlift
45# Barbell Thrusters
3 rounds Of
12X - 12# wall Balls
10X - 70# Thrusters
Overhead Press
3X 5 @ 85#
3X 3 @ 90#
Started losing form on the last set
Deadlift
5X 205#
5X 225#
5X 235#
5X 255#
I'm real happy with the new bumper plates and bar. I can now keep one bar loaded heavy for deadlifting, and use the other for pressing, thrusters, cleans, etc.
My backyard wall ball target.
Time: 01:21:00
Workout: Endurance < 90
Cycling / Mountain Biking - Grey Pine Flat Loop
From Grey Pine Flat, take the No Name Trail to Half-A-Canoe Trail. Ride it until the Bummer Peak Trail. Take it down to Rockpile Road and back to GPF.
Lake Sonoma from high on the Bummer Peak Trail.
Mount St. Helena (Napa Co.) at the distant right.
Approx. Miles: 2.5
Time: 00:35:00
Saturday - May 24, 2008
Location: PFC Gym
Workout: Power Endurance
Warm Up
30X - 35# One Handed Kettlebell Swing (15 each r / l)
3X 20 - 44# One Handed KB Swing (10 each r / l)
3X 20 - 53# One Handed KB swing (10 each r / l)
3 Rounds Of
8X Abmat Sit Ups
7X Push Ups
5X Kipping Pull ups
@ high output - 30 second rest between rounds
12 - 8 - 6 - 4 - 2 - 1 Reps Of
155# deadlift
45# Barbell Thrusters
3 rounds Of
12X - 12# wall Balls
10X - 70# Thrusters
Overhead Press
3X 5 @ 85#
3X 3 @ 90#
Started losing form on the last set
Deadlift
5X 205#
5X 225#
5X 235#
5X 255#
I'm real happy with the new bumper plates and bar. I can now keep one bar loaded heavy for deadlifting, and use the other for pressing, thrusters, cleans, etc.
My backyard wall ball target.
Time: 01:21:00
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