September 2010
30 posts
2 tags
3.2 Mile Run
89 degrees at 9pm for a hot night run. Ran down 3rd St to Cobble Hill and went down and around Clinton St and came back on Henry St. Finished in 24:01, which is a 7:27 pace. I thought I was flying for part of this run but my pace chart was pretty steady for this one. I still need to work on pacing and pushing it for a faster run - one of these days I’ll do a group run with one of these local...
August 2010
34 posts
3 tags
Don't Wake the Baby
Home alone with a sleeping baby tonight but I needed to get a workout in. In the living room, as quiet as a mouse:
10 Pushups
20 Situps
30 Squats
Repeat 10x
Total time: 16:16. Not as tough as I thought it would be. Maybe 10 situps and 20 pushups per round would have been a better challenge.
1 tag
Operation Slim Down: Week 5
Here’s my week 5 summary from the LoseIt app:
It was a rough week for training, but decent otherwise. I ended up 870 calories over the weekly budget this week which could have easily been remedied if I was able to work out more than twice. My quality was better this week too (no pizza!) and I’ll continue trying to keep it in check going forward.
2 tags
Kung Fu class
Pretty standard class warmup, some basic technique drills, then into the fun stuff for the day. Led the guys through some partner drills and spent a little time working Ji Mo Seung Do after class.
4 tags
Double Under Intervals
Out by the Old Stone House on this lovely cool evening:
5 x 2 min Double Unders (127, 107, 95, 100, 86)
Total work time: 10 minutes, resting 1 minute between sets. Total score = 515 (PR). Glad to finally hit 500 on this one. That first set was smooth like chocolate milk. Finished up with 6 x 50m sprints on the turf field.
Previously: 489 on 6/5/10; 452 on 4/25/09; 435 on 3/11/09; 485 on 2/12/09
1 tag
Operation Slim Down: Week 4
Back on track for week four of Operation Slim Down. Here’s the graphical summary from the LoseIt app:
This week’s fasts were dinner to dinner Sunday to Monday and lunch to lunch Thursday to Friday. The quantity was really good this week, I was 1,840 calories under my budget, but the quality of my fuel wasn’t. The upcoming week will be all about quantity and quality (closer to...
1 tag
Workout logs on tumblr?
Anyone have good recommendations for other workout logs on tumblr? I’m working on updating my list, which is pretty outdated.
I know tumblr has their health and fitness directory, but I find it’s mostly a) motivational blogs that I don’t find particularly motivating (fat people making excuses and complaining) or b) people mindlessly regurgitating conventional diet and exercise...
2 tags
3.2 Mile Run
Another rainy night-time run around the neighborhood. Went down 6th Ave to Greenwood Cemetery, up 23rd St, then up to 8th Ave and back home. Finished in 24:42 (7:40 pace). It was a nice, refreshing rain and only started to downpour right as I was finishing up. My butt meat is pretty sore from all them lunges yesterday.
Saturated Fat or PUFA? →
“Avoidance of excess linoleic acid is far more important than being ‘low carb’. It may, in fact, be the lead horseman in the post-industrial diet right now.” Got it? Eat saturated fat.
3 tags
Get Up and Go
Dragged my trusty sandbag out to the turf field at Washington Park under the cover of night for some fun:
5 Sandbag get-ups / side (80lb)
50m Walking sandbag lunge (80lb)
5 Sandbag get-ups / side (80lb)
50m Sandbag run (80lb)
Repeat 3x
Didn’t time it, but it was really tough between those walking lunges and all them get-ups. I did a zercher hold for the sandbag runs, which were...
1 tag
“It takes no talent to be in shape. So if you aren’t in shape, you just don’t...”
– Jim Wendler (via)
2 tags
Kung Fu class
Super quick warmup of 10! pushups, squats, situps to save on time and then into some hand techniques. Worked with partners and with the pads and got a decent sweat. Did a bit of Ng Ying Kuen afterwards. I love that form.
1 tag
“The best time to plant an oak tree was 50 years ago, the second best time is...”
– Unknown (via)
3 tags
Bastard Lynne
I intended to do a Lynne Storch tonight, but I couldn’t get the weighted sandbag pullups rigged up right, so I went for unweighted pullups instead and ended up with a bastard version of the true workout:
Pullups
Sandbag overhead presses (80lb)
Repeat 5x for max reps.
Total score = 185 (24, 23, 18, 20, 20 / 21, 15, 16, 15, 13). Pullup score was the same as the last time I did a true Lynne...
While running sprints with my Gymboss
Some guy at the track: How fast are you trying to go?
Me: Faster.
4 tags
MDA's Inaugural WOW
Mark’s Daily Apple just started posting a Workout of the Week and since the first one was right up my alley I gave it a go on the turf field at Washington Park:
Sprint 50m
10 Pushups
10 Squat Jumps
AMRAP in 12 min.
Total score: 10 rounds +6 squat jumps. I inadvertently flip-flopped the order of the pushups and jump squats, but it probably doesn’t make much of a difference. This...
2 tags
Kung Fu practice
Cooled down after my run with a little Tiet Sien Kuen. I hate to practice in running shoes, but I had limited options tonight. Focused on cooling down and releasing the chi. I was actually steaming at times, which is unusual when the weather is so hot.
2 tags
2 Mile Run
Running in the rain, what a saucy fellow. Headed up to 6th Ave, over to Flatbush, and back around the Old Stone House for a quick 2 miles. Finished in 15:30, for a 7:45 pace. Since it was dark and rainy I had to mind my step a bit and I think it slowed me down.
1 tag
Operation Slim Down: Week 3
I was over my weekly caloric budget for the first time since starting Operation Slim Down. Here’s the graphical summary from the LoseIt app:
I fasted for 24 hours from dinner Sunday - dinner Monday and again from lunch Thursday to lunch Friday. I ended up 644 calories over budget and it’s all from a long ‘vacation’ weekend where I had pizza, a cheeseburger, ice cream...
4 tags
Beach Workout
Did this one in the soft sand by the boardwalk on the Jersey Shore:
10 Pullups
Bear crawl ~25m
1 Burpee
Crab walk ~25m
9 Pullups
Bear crawl ~25m
2 Burpees
Crab walk ~25m
8 Pullups
Bear crawl ~25m
3 Burpees
Crab walk ~25m
7 Pullups
Bear crawl ~25m
4 Burpees
Crab walk ~25m
6 Pullups
Bear crawl ~25m
5 Burpees
Crab walk ~25m
5 Pullups
Bear crawl ~25m
6 Burpees
Crab walk ~25m
4...
2 tags
I've done it!
No, didn’t hit any of my current goals or set a PR in the gym, I just invented an amazing nearly-paleo lunch today. I took an apple and sliced it into strips, loaded each slice with thinly sliced deli turkey, and layered on some pepper jack cheese. Patent pending.
2 tags
Kung Fu class
Ran through a standard warmup and some bridge training before working on some hand techniques tonight. We worked on a few techniques to defend against grabs - chin ji sau and taking the horse to the stable from Gung Ji. Had a mixed crew but everyone was getting the hang of it by the end of class.
3 tags
Sprint Intervals
Late night session at the Red Hook track:
Repeat 8x:
Sprint 100m
Repeat 8x:
Sprint 50m
Rested as needed between sets.
3 tags
Some Fast Things, Some Slow Things
You know, for variety. This workout was cooked up by my wife:
Burpees x 3 min (59)
Slow lunges x 3 min
Jumping jacks x 3 min (181)
One arm pushups x 3 min (16/side)
Knee hugs x 3 min (87)
Plank x 3 min
Not bad overall. Some things were impossible to maintain for 3 mins (oapu, plank) but I stayed busy for the most part.
2 tags
Running With a Chance of Pullups
Running on empty at the end of a 24 hour fast. Ran one mile (uphill) to the Prospect Park in 7:44, did some chinning in Harmony Playground (15, 10, 15, 10), then ran one mile back home (downhill) in 7:04. So slow. My legs were just feeling heavy the whole time and I felt like I was putting the brakes on in the downhill run, which is stupid.
Previously: 5/25/10
1 tag
Operation Slim Down: Week 2
Two weeks in and feeling pretty good. I’m still logging my intake on the LoseIt app, which generates a handy chart of my caloric intake:
I fasted for 24 hours from dinner Sunday - dinner Monday and again from dinner Thursday to dinner Friday. Keeping in mind that the ‘budget’ line assumes a sufficient caloric deficit for each day, I’m allowed to go over on non-fast days....
4 tags
Jump, Jump, Jump
A jump-centric night workout by the Old Stone House:
5 Burpees
10 Wall Jumps
15 Decline Pushups
20 Double Unders
AMRAP in 20 minutes.
Total score: 9 rounds +9 pushups. Man, that was a lot of jumping. Used the brick wall near the OSH for the wall jumps (which was the toughest part) and the decline pushups. I was gunning for 10 rounds but fell short. My brain has a hard time dealing with...
2 tags
Strength Work
Inspired by a recent post on Theory to Practice, I headed over to the 5th Ave Gym for some deads and dips after kicking off with the official TWBS warmup.
Deadlift x 315lb x 5
Weighted Dips x 90lb x 5
Repeat 4x
This wasn’t for time since it involved deadlifts (shoes off), then walking across the entire gym (shoes on), and back. I tried to limit the rest between sets though. Boy do I...
2 tags
Kung Fu practice
Out by the Old Stone House for a little Tiet Sien Kuen after my run. I was originally planning on regulating and relaxing, but the chi was flowing well and the power just came. Felt pretty good.
2 tags
2.25 Mile Run
Ran down 3rd St to Carroll Gardens and then over to the Cobble Hill movie theater and back up Union. It was a hot, muggy night so I was feeling nice and loose. Finished in 16:25, for a 7:17 pace.
2 tags
Kung Fu class
Took the class through a standard warmup followed by some basic drills and stance training, then into forms. I got to do a little work on my hand forms here and there, but spent most of my time teaching today.
3 tags
GPP Circuit
After kung fu class, trying to get my old shape back:
Burpees x 30 sec (12)
Mountain Climbers x 30 sec
Jumping Jacks x 30 sec
Med Ball Woodchoppers x 30 sec
Med Ball Slams x 30 sec (20)
Chinnies x 30 sec
Repeat 5x, resting 30 sec between rounds.
Felt pretty good. I love mixing in the medicine ball work with these circuits.
1 tag
Operation Slim Down: Week 1
Week one is in the books! I logged everything I ate on my LoseIt app and here are the results:
Monday & Friday were fast days (I only ate dinner) which accounts for the small intake. My fasts usually go from dinner to dinner, so I’ll stop eating at 8pm on Sunday and break my fast at 8pm Monday. It’s also important to note that the ‘budget’ line is assuming an...
5 tags
Interval Challenge
Went to the Huntington HS track for another crack at the Interval Challenge to find out just how out of shape I really am.
12 Burpees
24 Pushups
36 Bodyweight Squats
400m Run
Repeat 4x
Total time: 19:23. Blech. The pushups were slow going but those runs were just atrocious. Thought some of the elderly track walkers were gonna pass me by my fourth lap.
Previously: 18:32 on 7/5/09; 4/2/08