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 and sandbag presses were +3 from the last time I did it with Larry Storch. And man, those sandbag presses are all about momentum. As soon as I stop moving and rest in the rack position I lose all my steam.
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 was a great intense little workout and works really well with the equipment I have on hand. I’ll have to do it again soon.
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.
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.
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 and 2 (gasp!) beers. I was able to mitigate the damage by eating pretty clean for most of the day and having a throwaway meal on both Friday and Saturday night. I’ll get back on track this week and try to find a scale for a weigh in as well.
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 Pullups
- Bear crawl ~25m
- 7 Burpees
- Crab walk ~25m
- 3 Pullups
- Bear crawl ~25m
- 8 Burpees
- Crab walk ~25m
- 2 Pullups
- Bear crawl ~25m
- 9 Burpees
- Crab walk ~25m
- 1 Pullup
- Bear crawl ~25m
- 10 Burpees
- Crab walk ~25m
The battery in my timer stopped mid-workout, so it was untimed. My wife was yelling “too slow! go faster!” the whole time, so it wasn’t braggable anyway. Crab walks in deep, soft sand absolutely suck. My wrists got so fatigued that I had to stop a bunch of times to shake em out. Took a dip in the ocean afterwards, which is the best thing in the world after a workout!
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.
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.
Late night session at the Red Hook track:
Rested as needed between sets.
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.
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
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. I came in 343 calories under my weekly budget this week despite a pretty loose weekend. I weighed in at 185 on the scale at my gym which is always heavy, so I’m probably approaching 180 right now.
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 unknown quantities in these AMRAP workouts - telling my body to keep working for X more minutes. I bet if I timed myself for 10 rounds, I’d be able to finish it in under 20 mins since I could keep telling myself ‘2 more rounds, 1 more round’ - I’ll have to try it for comparison. But really I just need to learn to shut my brain off and 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 like lifting heavy things. One day I’m gonna have a garage…and I’m gonna get a barbell and a shit ton of weights…and I’m gonna lift them…a lot.
