Twofer tuesdays

Actually, it's Monday, but I like the alliteration and I've got two workouts to post.

Friday's workout was the original Twofer Tuesday. It comprised 20 minutes of double kick combinations: 2x's hiza; low-high, mid-high, low-mid mawashi; mawashi, ushiro mawashi. You get the idea. Key to this workout was timing and rhythm. Sounds a lot like dancing, especially when done to music. That is what I did.

If you haven't noticed, fighting is a lot like dancing. Both fighting and dancing are partner events which require that you pick up cues and notice patterns of behavior. Get that down, and you are well on your way to predicting your opponent's next move, or better planning his move for him. When you're solo training or shadow boxing, crank up the tunes.

12/06/10

-Frankenstein (10 minutes of db squat-clean, push-press (or thruster) burpees)

I used the sweep second hand on my watch to time my rests (30 secs) between sets of three and completed 27 reps. It doesn't sound like a lot in 10 minutes, but I was well spent. The no-mas-ometer reads 3.6.

4,924/[187]

Going with the flow

The plan today was a date with Hilde (50 burpees; 21,15,9 thrusters and pull-ups). As luck would have it, I got interrupted right after finishing the first set of thrusters and burpees. Dang! Just 50 burpees in and 21 thrusters and pull-ups under my belt and I had to stop.

The interruption lasted about 30 minutes. I didn't want to start over again, so I compromised. It was pretty painful getting that first set of 21 done. Took me 4'55. I decided to do another set of 21 thrusters and 21 pull-ups and call it a day. Finished the second set in 4'15.

That felt like a 3.7 on the no-mas-ometer.

4,897/[160]

Gobble, gobble

Hi folks, this is my first blog since taking off for Thanksgiving. You didn't miss much. I drove, ate some turkey, relaxed a few days and then drove back. It was the driving that squelched any desire to work out. Sitting in the car for hours is enervating.

That meant when I finally got back and rested, there was a significant pent up demand for training. Yesterday, I broke out the Frankenstein monster:

-set the kitchen timer for 10 minutes

-go wild

The few days off did me good. I completed 26 of the db burpees (clean to a thruster instead of the jump), up 2 reps from the last time. I was really spent doing this workout. The no-mas-ometer read 4.0.

11/30/10

-Sound of Wheezing

-10 burpees

-4 kneeling to standing roll-outs

-4 24 kg pull-ups

x10

Again, a few days rest paid off, or was it repetition. SOW time 20'59. Time-off did not help the pull-ups. After the 4th set they got pretty sloppy. I seem to have regressed a bit on the pull-ups. The no-mas-ometer reads 3.5.

4,847/[160]

a few of my favorite things

This past weekend I watched my friend, FredinChina, a guy my age, fight multiple 1 minute non-stop matches against guys half is age and younger. He knocked quite a few down, and held his ground, which is impressive because the fighting style is knockdown karate, ie. no pulled punches or kicks. The experience got me thinking about strength endurance. Yesterday, I did the Fredinator. Today, I introduce the Sound of Wheezing:

-10 burpees

-4 kneeling to standing ab-wheel roll-outs

-4 pull-ups w/24kg kb

x10

The kneeling to standing ab-wheel roll outs start from the kneeling position. Once you hit full extension, you straighten the legs and return to the standing position. The rest should require no further explanation.

The Sound of Wheezing is less intense than the Fredinator, which is a good thing. I definitely tweaked something yesterday which will require the attention of the lacrosse balls. SOW took me 23'05 challenging but not painful minutes.

The no-mas-ometer reads 3.5.

4,721/[134]

Top Gear

Imitation is the sincerest form of flattery. In the case of the American version of Top Gear, the immensely popular British car fan program, the compliment falls just short. It reminded me of children playing grown-up: just because you can put on mom and dad's oversize shoes and clomp around, doesn't mean you can fill their shoes. Such was my feeling as I watched the video of the program while working out today.

You've seen this routine before. It's Frankenstein, only double the duration (20 minutes). I'm calling it the Fredinator, after my pal FredinChina, who this weekend showed me what toughness was all about.

Fredinator:

-set the kitchen timer to 20 minutes

-db burpees (substitute clean and push press (or thruster) for the jump)

What's challenging about doubling the duration of the exercise is your body wants to quit half-way through the workout. I was determined not to quit, but wondered if I would be rewarded for my efforts (42 reps) with a tweaked something. So far so good. I just don't want to sneeze and end up with a crick in my neck.

The no-mas-ometer reads 4.0.

4,621/[134]

I ain't got time to bleed

One of the best lines in film if I ever heard one.

Which brings me to today's workout. Same deal, got cojones (3x15 HPC & burpees). At 6'58, again, there isn't enough time to cue the background music, much less enjoy it. It's just a few minutes of intensity and I'm still feeling it in my back (traps mostly) and quads.

I wasn't feeling too peppy today, and I thought the breaks to shake out the legs and catch my breath slowed me down. I think I can better it next time.

4,579/[92]

Frankenstein meets Kraftwerk

I was so pleased with my VB50 time from yesterday that I wanted to give Frankenstein another round. This time I pit him against the grand daddy of electronica: Kraftwerk. It just so happens that there is a 10 minute mix on YouTube, several in fact.

Trying to improve on previous workouts keeps the intensity just within my capability, but barely. The no-mas-ometer says 4.0. Mr. Frankenstein 24 reps.

I'm not noticing a performance effect from the background music-too busy wheezing.

4,534/[92]