lock and load

I posted this workout on K4L.

After a day off, I set the kitchen timer for a 5 minutes burpee test: 64. That I can continue to make improvements tells me how much I let it slip away from me.

After a five minute rest, I re-set the kitchen timer for 10 minutes and attempted single-arm db c&p (25 kgs). Alternating arms every 10 reps, I completed 60 in 10 minutes. I was hoping for 100, but could not sustain the pace. Hmmn. Something to shoot for.

No-mas-ometer:3.5

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I repeated the workout yesterday, without the burpees, and completed 87 single-arm db c&p. I thought that without the additional work required by the burpees, 100 db c&p's in 10 minutes were within grasp. Nope. The target is out of reach at the moment, but not for long. Now it's in my sights.

The no-mas-ometer reads 3.3.

grrier

I did this workout a few days ago. I think I miscounted the sets last time, because this iteration was nastier than I remembered it could be. Anyway, I warmed up with a 5 min burpee test: 61 reps. Creeping up there.

So, set the kitchen timer for 10 minute and do 3 weighted pull-ups (24 kgs)/3 db front squats (60 kgs) until time runs out. Time ran out as I was just about to start on the 9th set ( 24 pull-ups and 24 squats). Previously, I think I was just starting the last half of the 8th set, the squats, when the timer buzzed.

The no-mas-ometer reads 3.7 due to the copious amounts of sweat and uncontrolled breathing and heart rate.

Yesterday, I said I was going to do ice cream makers while preparing dinner. I did 3 or 4 sets (3 slow reps) while I had a one-pot chicken dish (chicken, onions, haricot verts) simmering on the stove. Tonight I'm thinking HSPU's and handstands. The menu has not been decided. Throughout the day, starting yesterday, I'll be doing random 15 rep sets of 10 lbs. plate curls.

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flexibility routine

My preferred method of stretching is to sit with the legs spread out as wide as possible and bend forward so as to touch the chest to the floor. The key to this flexibility routine is to have Top Gear running on the tv. With multiple episodes recorded, you can get a nice stretch.:D

Today's short workout consisted of 5 minutes of burpees followed by 4x5 weighted pull-ups. In the evening I plan on doing sets of ice cream makers while I prepare the evening meal.

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20 minutes

The kitchen timer saw a little action today. First, I set the timer for 5 minutes and did a straight set of burpees. Without stopping for a rest or taking an opportunity to shake out the legs, I completed 57 reps before the timer sounded off. I re-set the timer for another 5 minutes to see how many HSPU's I could do in that time period:20. Pft. Wish it were more. Finally, I set the timer for 10 minutes of db squat, db deadlift, power cleans and squat cleans. Reps and sets? I don't know. I just kept on going until time was up.

The no-mas-ometer says 2.9 because my heart stayed beating within my chest cavity.

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Grrr

So I warmed up with VB50, then set the kitchen timer for 10 minutes of weighted pull-ups (3x24 kgs)/db squats (3x60kgs). I was hoping to do 1 round of pull-ups and squats per minute, but could only sustain that pace to the half-way point. I completed 8 and 1/2 rounds or 24 pull-ups and 21 squats in 10 minutes; paltry numbers that had me heaving and dripping with sweat.

The no-mas-ometer reads 3.5.

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no-mas-ometer

When I started my training journal on K4L the idea was to squeeze as much strength and conditioning training in 10-20 minutes. The no-mas-ometer, which functioned as a measure of my perceived effort, kept me honest and on track. Overtime, I drifted away from the no-mas-ometer as I focused on strength and skills that required more time. The result was a decline in conditioning and arbitrary gains in strength and skills. No more.

Today, I reintroduce the no-mas-ometer.
Warm up with VB50. That's right, burpees, baby!
Set the kitchen timer for 10 minutes and go for as many rounds of:
- 3 cleans/4 HSPU

I copied this workout right off the Crossfit main site. What's not to like? It's got two of my favorite exercises.

no-mas-ometer: 3/5
I was right on the verge of tweaking my shoulder so the intensity was not as high as I'd have liked; nevertheless, a good workout considering I've been paddling in the shallow end for a while.

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I scream, you scream

we all scream for ice cream makers. . .


I've fallen off the weighted pull-ups program. Actually, I haven't done weighted anything for a while it seems. I think it's the summer heat. I have no interest. I didn't lose my taste for bodyweight exercises though. I'm still doing headstands and handstands. I'm running. And on the pull-up bar, I've been doing these ice cream makers, but not as quickly as in the video. I go for slower reps and try to hold the horizontal position for a beat. Check 'em out.