July 2010
25 posts
5 tags
Sandbag Fran + Burpee Bonus
Sorta like the crossfit wod, but with my trusty sandbag, Larry Storch. 21, 15, 9 of the following:
Sandbag press (80lb)
Pullups
Total time: 4:35. After I finished up, headed out to Washington Park and set my gymboss for 4:35 to see how many burpees I could crank out. Completed 66, which is crap. Did this at the tail end of a 24 hour fast.
2 tags
1.75 Mile Run
Headed out for a run around the slope tonight. Went down 6th Ave to Flatbush and back but I felt a bit of discomfort in my hip/groin - maybe I didn’t warm up enough. I’ll have to be careful of that in the future. Anyway, finished in 13:00, for a 7:25 average pace.
Hussman Fitness →
Amazing free nutrition/diet resource outlining a straightforward way to approach weight loss. I used this method a few years ago with great success and am revisiting it now.
3 tags
Goals Update / Operation Slim Down
I was derailed by injuries this summer, so can’t check off any of those goals. I never completed a 5k run in under 20 min, didn’t get my kf practice in 3x/week, and didn’t clean up my diet so well. Since I knew I couldn’t train properly while injured, I sorta let the diet fall by the wayside which was totally the wrong attitude. For the remainder of August and September...
2 tags
Swimming Intervals
Back at the Red Hook rec center for a morning swim.
264m warmup
Intervals - repeat 10x 44m freestyle sprint
44m breaststroke
264m cool down
Total distance: 1408m. It’s so nice to swim outdoors in the sunshine, even if my stroke is atrocious.
4 tags
Muddy Buddy Ride & Run 2010
Today we participated in the inaugural New York Muddy Buddy event, held at Harriman State Park in Stony Point. Since Zach went down with a broken metatarsal (thanks Vibram!) a few weeks ago, Dave took some time out of his busy triathlon schedule to be my replacement buddy. Team Cotton finished in a disappointing 47:25, 10th place in our division.
I ran 3 out of the 5 legs but also got stuck with...
3 tags
Tabata Burpees
Wanted a quick finisher after kf class to empty the tank.
Tabata Burpees (9, 8, 7, 7, 7, 7, 7, 6)
Total score: 58. Meh.
Previously: 54 on 11/12/09; 58 on 4/25/09; 60 on 3/11/09; 66 on 11/18/08
2 tags
Kung Fu class
Small class tonight. I got in early to run through Tiet Sien Kuen and work on Ng Lung Ba Gwa Cheung a bit. Did a decent pushup/slug crawl/situp warmup and some stance training before going into the technique.
2 tags
1.5 Mile Run
Went for my standard 1.5 mile loop (uphill to the park on 2nd St, back downhill on 3rd St to home) tonight in the muggy heat. Chugged along and finished in 10:38, which is a 6:58 pace. Felt alright.
Previously: 11:02 on 5/8/10; 11:08 on 4/19/10
2 tags
Kung Fu class
Standard warmup followed by some stance training and stuff. Helped the fellas with their forms but I didn’t get too much work in for myself. I didn’t have a ton of time and wanted to get a conditioning workout in since it was nice and hot.
3 tags
The Power of Three
Scaled down a classic from from Ross Enamait’s Full Throttle Conditioning:
10 Burpees
20 Med Ball Slams
30 Lateral Jumps
40 Pushups
50 Squats
Repeat 3x
Total time: 16:30.
This one calls for 5 rounds, but I was hoping to keep up the intensity by shortening it. Unfortunately the pushups really slowed me down anyway.
4 tags
Hey laserlips, your mama was a snowblower!
I’m still easing back into the serious workouts, so I kept this circuit short:
Double unders - 50, 40, 30, 20, 10
Sandbag press (80lb) - 10, 8, 6, 4, 2
Squat jumps - 10, 8, 6, 4, 2
Total time: 6:20.
I only tripped up on the rope once during the set of 30, otherwise all DUs were unbroken. Cooled down afterward with some light rope skipping and pushups.
2 tags
2.5 Mile Run
First time running in a while since my mysterious hip/groin pain seems to be gone. I headed up to 6th Ave, down to Greenwood Cemetary and back on this balmy summer night. 2.5 miles in 18:29, which is a 7:22 pace. Pretty flat this time and only one traffic light stop, so I was able to keep the pace pretty consistent.
2 tags
Kung Fu class
After the warmup we ran through the beginning section of Gung Ji with some rings a few times, then a couple of times without rings. Straight technique work after that and I spent some time working my hands and forearms on the gravel bag.
3 tags
Explosive Strength Training
Night workout at the 5th Ave Gym. Did a quick Cindy-like warmup and got to work:
1 Arm DB Snatch
5 x 3/side x 60lb
Power Clean 5 x 3 x 135lb
Complex Pair - repeat 4x (Rest 60 sec between B & C and D & A) One Arm Bench Press x 5/arm x 80lb
Decline Plyometric Pushups x 8
DB Step Ups x 5/leg x 65lb (in each hand)
Knee Tucks x 8
Finisher: DB Swings
10 x 70lb
I was...
4 tags
Tabata Something Similar
Sorta like ‘Tabata Something Else’ from Crossfit, but modified so the exercises are performed in a circuit, rather than focusing on one exercise for 4 minutes before moving on. Everything done Tabata style (20 sec work followed by 10 sec rest):
Pullups (8)
Pushups (10)
Situps (12)
Squats (16)
Repeat circuit 8x for 16 minutes total.
The numbers are higher than they would have...
2 tags
Kung Fu practice
Started by running through Tiet Sien Kuen with light power. I’m still tentative to really let it go since my mysterious hip injury isn’t 100% yet. I don’t want to pop a stitch or anything. I also spent some time working the hard chi gung to get my forearms and legs some work.
5 tags
Burpees, Jump Rope, Plank
Burpees x 30 sec (7)
Jump rope x 30 sec
Plank hold x 30 sec (alternating front, left, right)
Repeat 8x, no rest.
In the basement, so burpees were full ROM - touching the ceiling at the top. First time doing burpees in a while. No wrist pain. Felt good.
2 tags
Swim Intervals
Finally made it to the Red Hook Rec Center pool this morning. The laps are 44m here, so the numbers are a little wacky:
Intervals - repeat 8x 88m freestyle sprint
44m breaststroke
264m cool down
Total distance: 1320m. This is a great pool when it’s not too crowded. There’s a separate lap swimming area for adults, the laps are longer than any other local pool, and you’re...
Anonymous asked: I found somewhere that you dabbled in the paleo diet, I also train in kung fu and was wondering whether the lack of carbohydrates in the paleo diet will be detrimental to my training, what were your experiences? Thanks
2 tags
Kung Fu class
Good to be back at the school. Ran the class tonight with a standard warmup, some bridge training, and form work. Hung around after to do some extra forearm/hand conditioning on the gravel bag.
2 tags
Kung Fu practice
Enough is enough, back on the horse. Ran through Tiet Sien Kuen nice and light and felt only moderate discomfort. I’m just going to have to scale back the intensity of my kf workouts, but I gotta get them in. Injuries are the worst.
4 tags
Jump Rope Intervals
After almost a week of complete rest (inactivity), I was chomping at the bit to get some kind of workout in. Took the old rope out on the roof deck on this balmy holiday evening and was delighted to find that jumping rope didn’t hurt anything.
Jump Rope x 1 min
Repeat 12x, resting 30 sec between sets.
Some intervals were standard high-knee-sprint-in-place, some were pure double unders. I...
1 tag
Vacation Catch-up
Spent a week in the Catskills at a little place on Amber Lake with the fam. Lots of babytime, napping, BBQing, mixed with some swimming, running, and rowing made for a very relaxing week. Only took a few official workouts, but my nagging injuries are still nagging. Had a few abortive attempts at kung fu practice, but nothing good enough to log. I may have to get myself looked at if these pains...