Well, as you can see, I haven’t posted my training in a while. I’m still trying to figure out this blogging thing–what works, what doesn’t, what you’re interested in, what you’re not. For a while I thought, why should anyone care about my workouts? I’m not an Olympian. I’m not a Kardashian. So I’m pretty sure the world isn’t curious about my training schedule. But, after some reflection, I’ve decided that a brief weekly post detailing my exercise regimen just might do a little good for at least 3 reasons:
- So many people feel that they just don’t have time to get fit. The point of these training posts is to show that you do have time to exercise. You can get all the training you need in about an hour every other day. That includes strength work, stretching, mobility and conditioning. Everything. So you can simplify your life, leaving time and resources for the really important things, and still be fit. While we’re at it, being healthy and fit should be on your list of really important things!
- A couple of weeks ago I ventured out for one of my hikes in the beautiful hills above Claremont, California when I heard someone calling my name. It was one of my dearest friends, who went on to tell me that my post had inspired her to get out on the trail that day. I can’t tell you how much that meant to me! If my little blog can inspire anyone, even for a day, it’s all worthwhile. That’s all I want to accomplish. Well, I would like to make a couple of bucks in a few years…
- Frankly, posting my workouts helps me. There is evidence that letting people know about your goals helps you accomplish them. It makes you accountable. And, since people know what you’re trying to do, they often will help or encourage you in some way. So put yourself on blast.
Without further ado, here are last week’s workouts.
2 1/4 mile run along the gorgeous Thompson Creek trail in Claremont (shown in the featured image). The day was so beautiful the run felt therapeutic. I stopped a couple of times to take in the view. Also because I was tired.
Total workout time, including warmup, stretching and cool down: 45 minutes.
Missed Monday and Tuesday’s workouts due to work/family obligations. Life happens. This workout made up for it.
In 7 minutes do as many reps as possible of:
200 meter run, then
- 7 manmakers at 20#
- 7 chest-to-bar pullups
- 7 handstand pushups
Then rest 4 minutes and do the same thing all over again.
If you’ve ever done a manmaker, you know it doesn’t make you feel like more of a man. They’re horrible. That said, they work every single muscle in your body in one diabolically tough movement.
I did 1 round plus 5 manmakers the first time, 1 round plus 3 manmakers the second.
As if that weren’t enough exercise, we then did one 200-meter farmer’s carry. where you pick up a heavy weight and carry it as far as you can without dropping it. I chose a 53# kettlebell in each hand and made it 100 yards before I dropped.
Then we finished off with core training before I crawled back to my car.
Total workout time: 60 minutes
We started out with some good ol’ heavy squatting. We did 5 sets of 5 front squats, adding more weight each set. I started at 95# and built up to 125#.
Then every 1:15 we did
- 5 deadlifts
- 4 hang power cleans
- 3 front squats
- 2 shoulder-to-overhead (basically, get the bar over your head any way you can)
We did 12 rounds of that. I used 75#. I felt like I should have gone heavier, since it took me only about 30 seconds of the 1:15 to finish the complex.
Total workout time: 45 minutes
We worked on our snatches on Friday. For a snatch, the athlete hoists the bar over her head in ONE (theoretically) smooth movement.
Trust me, mine looks nothing like that photo. I look more like a drunk signaling a touchdown.
Anyway, after barely making 3 snatches at 85# we did the following:
As many reps as possible in 15 minutes of
- 6 snatches
- 9 ring dips
- 12 box jumps
I used 75# for the snatches. For some reason, I’m able to do strict ring dips pretty easily. Go figure.
Next week; Santa Barbara vacation! That basically means no Crossfit while eating a ton of deadly food. I may need a whole new wardrobe by next weekend.