October 2010
46 posts
3 tags
GPP Circuit
After kung fu class, sweating like a beast: Burpees x 30 sec (12) Medicine ball slams x 30 sec Heavy bag combos x 30 sec Repeat 8x, resting 30 sec between rounds. The med ball slams were problematic because I was too damn sweaty to hold the ball, but I worked through it the best I could.
Oct 1st
2 tags
Kung Fu class
Got in late so I missed the warmup and all that, but jumped in for some snake techniques. Stayed after class to work on Gung Ji Fuk Fu Kuen a bit - ran through the form a few times to work on the basics and stances.
Oct 1st
September 2010
30 posts
1 tag
“Invention, my dear friends, is 93% perspiration, 6% electricity, 4% evaporation,...”
– Willy Wonka
Sep 30th
2 tags
Kung Fu practice
Tiet Sien Kuen by the Old Stone House. Cooling down after my sprint session. Feeling good but missing the connection tonight. I sometimes feel harried when trying to squeeze in these late workouts and don’t give them my full attention like I should. I’ll work on that.
Sep 30th
3 tags
Sprint Intervals & Pushups
Blissfully empty field on a beautiful cool night in Washington Park: Repeat 6x: Sprint 100m 10 knuckle pushups Repeat 6x: Sprint 50m 10 knuckle pushups Rest as needed between sets. Run like they chasing you.
Sep 30th
2 tags
Strength Training
Mid-day lifting session at the 5th Ave Gym today. Warmed up with some Sott’s Presses and light snatches, then tried to go heavy: 1 Arm DB Snatch 5 x 60lb 3 x 80lb 3 x 90lb 2 x 100lb 1 Arm DB Clean & Push Press 5 x 60lb 3 x 80lb 3 x 90lb 2 x 100lb *FAIL ON LEFT ARM* Simple pair, repeat 3x: DB Bent-over Row (5 x 75lb, 5 x 90lb, 5 x 110lb) 1 Arm DB Bench Press (5 x...
Sep 27th
5 tags
Tabata Twenty
Out behind the Old Stone House tonight: Tabata Jump Rope Tabata Box Jumps (7) Tabata Jump Rope Tabata Decline Pushups (12) Tabata Jump Rope The first and last jump rope sections were high-knee-sprint-in-place, but the middle was a lighter skip because of the box jumps. The decline pushups were done with my hands on the wall I used for box jumps. Previously: 9/13/09
Sep 25th
Sep 24th
143 notes
2 tags
Kung Fu class
Did my own thing tonight and worked through all of the hand forms. Spent some time on each one and didn’t really feel rusty. Finished up with 100 pushups. Nice to finally get a decent sweat in.
Sep 24th
3 tags
Burpees and Pullups
12! of the following: Burpees Pullups Total time: 9:47. Awful. Oh how the mighty have fallen.
Sep 21st
1 tag
Operation Slim Down: Week 8
Catching up on posting. Here’s my summary from the LoseIt app: Finished 372 calories under budget for the first time in a few weeks. Solid IF days on Monday and Friday, as well as more consistent workouts make it much easier to hit my target.
Sep 20th
“Trust your medical professionals, they always know best. Or, try a simple...”
– Robb Wolf, The Paleo Solution
Sep 20th
2 tags
Kung Fu practice
Missed out on my class for the week since I had to come home for damage control related to the tornado that ripped through the neighborhood. Settled in by the Old Stone House after my run for a little Tiet Sien Kuen for tonight. Felt pretty good and really ramped up the power by the fourth section tonight. Feels good to do this after a workout.
Sep 19th
2 tags
3.15 Mile Run
Ran down 3rd Street to Henry, all the way down to Verandah Place, around that little park in Cobble Hill, and back. There were small hills here and there but it all evened out since I took the same route back. Finished in 24:30, which is sloooow (7:45 pace) and this is right around 5k. I need to get faster.
Sep 19th
4 tags
Brooklyn Tornado
In the tree-branch strewn aftermath at Washington Field: Sprint 50m 10 Pushups Backwards jog 50m 10 V-ups Repeat 9x 9x, you say? But 10 is such a nice, round number! Well duty called and I was pulled off the field before finishing.
Sep 18th
1 tag
“Why should I practice running slow? I already know how to run slow. I want to...”
– Emil Zatopek
Sep 16th
4 tags
Cleaning at Crossfit Gotham
My buddy Rob is in town doing drop-ins at Coach P’s gym, Crossfit Gotham, so I trekked uptown this morning to workout with them. After warming up and doing a few clean complex drills (power, hang power, hang squat, full clean), front squats, and wrist warmups, we go into today’s WOD…more cleans! Starting at 95lb, perform 1 clean every minute on the minute, going up by 10lb...
Sep 14th
2 tags
2 Mile Run
It turned out to be a lovely night after it stopped raining, so I ran around the slope for a spell. Finished 2 miles in 15:22, which averages out to a 7:40 pace. Maybe this weekend will finally be the day i hook up with a local running club to work on pacing.
Sep 14th
1 tag
Operation Slim Down: Week 7
I’ve been lax in posting, not in executing Operation Slimdown. Here’s the week 7 summary from the LoseIt app: [picture to come] 591 calories over budget this week, but had a Labor Day BBQ to contend with (Monday) so the rest of the week was basically playing catch up. I think I’m also overdoing the meals at the end of my fast - check out how close Tues and Fri are to the other...
Sep 13th
2 tags
Strength Training
Since my visits to the good old 5th Ave Gym are few and far between these days, I tried to make this one count by working the basics: Turkish Get Ups 3 x 50lb 3 x 70lb 2 x 80lb Deadlift 3 x 315lb 3 x 365lb 1 x 415lb *FAIL* 1 x 415lb Overhead Press 3 x 135lb 3 x 145lb 1 x 155lb Man, I’ve gotten weak in the past few months. I need some dedicated heavy lifting in my life.
Sep 12th
2 tags
Kung Fu class
Led the fellas through a quick warmup and got into some core training and kicking. The goal was to burn out the obliques with a lot of medicine ball twisting motions and then move into roundhouse kick practice so everyone could connect that the power needs to come from the waist. After that we got into some crane techniques.
Sep 10th
2 tags
Kung Fu practice
A little Tiet Sien Kuen by the Old Stone House on this beautiful night. Took it nice and easy to start with but built up to some power in the middle sections. I haven’t been very consistent with my practice but it felt really good tonight.
Sep 8th
5 tags
Walk Like a Crab
Gorgeous, almost autumnal night in Washington Park. Sprint 50m Bear Crawl 25m Crab Walk 25m AMRAP in 15 minutes Score: 11 rounds + ~15m bear crawl. I finished the 12th round because that’s just the kinda guy I am. Previously: 11 on 4/6/10; 11 on 10/4/09; 11+ on 6/22/08
Sep 8th
1 tag
Operation Slimdown: Week 6
As always, my summary from the LoseIt app: [picture to come] I came in 533 calories over budget for the week, which isn’t bad considering it included a birthday extravaganza with a gigantic, home-built double chocolate layer cake that’s still living in my refrigerator. I also only had one day of fasting this week, which threw me off my game a little. I’m feeling pretty good.
Sep 6th
3 tags
Quick Finisher
After my shitty lifting session - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of this couplet: Dumbbell Swings (70lb) Decline Pushups No timer, but it was in the 3-4 minute range, which is what I was shooting for. Feh.
Sep 5th
2 tags
Fighting Atrophy
My weight training sessions have been few and far between recently, but today I had a little time to get to the 5th Ave Gym for some not so heavy lifting: Back Squats 3 x 225lb 2 x 275lb 3 x 225lb 3 x 225lb 3 x 225lb Weighted Chinups 5 x 55lb 3 x 85lb 2 x 105lb 1 x 130lb *FAIL* 1 x 130lb *FAIL* Rough day. I was planning for 4 x 3 x 275lb for the squat, which I thought was pretty...
Sep 5th
1 tag
“Dude, there’s no way I could possibly do infinity pushups.”
– Bill S. Preston, Esq
Sep 5th
2 tags
Kung Fu class
Started things off with a partner-based warmup: 100 pushups, 100 situps, 100 squats as a team of two, only one person can work at a time and the partner “rests” in the plank. Did some stance and basics training then went into a tiger claw technique for the night. Finished with a pushup party.
Sep 3rd
Sep 1st
What Makes New York Tap Water So Special? Tiny,... →
Our “superlative drinking water’s real special sauce: copepods, a tiny crustacean invisible to the naked eye.” I guess I’ve been secretly ingesting shrimps for years!
Sep 1st