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.
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
An early morning workout in Washington Park while my girls were still sleeping:
Rested as needed between sets. Hard work.
Had the entire turf field in Washington Park to myself this fine evening:
Repeat 10x, resting as needed between intervals.
I tried to fully recover my wind between sets so I could do an all-out sprint each time. I was chuffed by the end of this one, I’ll tell you what.
Nice sunny morning + working from home = morning workout in Washington Park.
- Sprint 50m
- Bear Crawl 25m
- Crab Walk 25m
AMRAP in 15 minutes
Score: 11 rounds, which seems to be par for the course. The timer shortly after starting my last crab walk, but I finished the full round. Crab walks suck.
Previously: 11 on 10/4/09; 11+ on 6/22/08
I was stuck inside all day, so after I put the little one down to sleep I headed out to the turf field by the Old Stone House for a quickie. Set this up like the Jailhouse 10, but I sprinted the width of the turf field (about 50m) between sets:
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpees
Total time: 6:02. There’s no escaping the suck on this one. In the early rounds I dreaded the burpees, in the later rounds I dreaded the sprints.
Inspired by the nice weather today so I took Larry Storch out for some sunshine:
- 400m Sandbag carry (80lb)
- 50m Sprint
- 50m Jog (back to start)
Repeat 4x
Total time: ~21 min. The battery for my gymboss died, so time is approximated. This wasn’t as hard as I thought it would be. I think I need to move faster with the sandbag carries. I was basically walking it during the workout, but I jogged home with the bag and really felt a difference. The carries were done using all sorts of different grips - each shoulder, across the back, bearhug, zercher, and over the center of my back with arms in a triceps-pull position.
It was a crisp, clear 28 degrees this evening so I jogged over to Washington Park for some below-freezing sprints:
Repeat 10x
Total time: 7:01. The bulk of the time was spent resting on the pushups - my pushups need work. The low sweat index is a result of the cold weather.
Got out for my first workout since becoming a dad! Went to Washington Park between feedings and diaper changes for a quickie:
- 1 Burpee
- Sprint 50m
- 10 Pullups
- Jog backwards 50m
- 2 Burpees
- Sprint 50m
- 9 Pullups
- Jog backwards 50m
- 3 Burpees
- Sprint 50m
- 8 Pullups
- Jog backwards 50m
- 4 Burpees
- Sprint 50m
- 7 Pullups
- Jog backwards 50m
- 5 Burpees
- Sprint 50m
- 6 Pullups
- Jog backwards 50m
- 6 Burpees
- Sprint 50m
- 5 Pullups
- Jog backwards 50m
- 7 Burpees
- Sprint 50m
- 4 Pullups
- Jog backwards 50m
- 8 Burpees
- Sprint 50m
- 3 Pullups
- Jog backwards 50m
- 9 Burpees
- Sprint 50m
- 2 Pullups
- Jog backwards 50m
- 10 Burpees
- Sprint 50m
- 1 Pullup
- Jog backwards 50m
Total time: 14:36. This probably should have taken about 10 minutes, but I got really winded. Need to get back into it, clean up my diet, and get better rest. In order to get my workouts in over the next few month, they’re going to have to be brief, intense, and close to home (Washington Park or the basement).
I meant to go push some weight today, but I accidentally locked myself out of my apartment. Headed over to Washington Park instead and designed a workout around running around the perimeter of the park:
- 10 Box Jumps
- Run ~50m
- 10 Situps
- Run ~150m
- 10 Pullups
- Run ~50m
- 10 Pushups
- Run ~150m
Repeat 4x
Total time: ~14 min. Hey, I didn’t have my gymboss, so I timed it on my cell phone. I felt pretty sluggish throughout and didn’t really have my wind today.
What’s this — a beautiful Sunday afternoon and there are no park-closing events at the turf field on Washington Park? Look out kids!
- Sprint 50m
- Bear Crawl 25m
- Crab Walk 25m
AMRAP in 15 minutes
Score: 11 rounds. The timer actually beeped before I finished my last round, but I finished a few seconds later. This one always sucks and leaves me with some nice blisters on the heel of my hand.
Previously: 11+ on 6/22/08
Trying to incoporate biking into my conditioning workouts:
- 2 miles on stationary bike
- 20 pullups
Repeat 3x
Total time: 16:03.
Trying to be like Zach and become a better biker. Become a better person.
- 3 min on stationary bike
- 30 pullups
- 30 pushups
- 2 min on stationary bike
- 20 pullups
- 20 pushups
- 1 min on stationary bike
- 10 pullups
- 10 pushups
- 30 sec on stationary bike
- 5 pullups
- 5 pushups
Untimed, since Frank is holding my timer hostage.
After getting stuck at work all night, I headed out to the turf field behind the Old Stone House for a quick workout. Set this up like the Jailhouse 10, but I sprinted the width of the turf field (about 50m) between sets:
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpees
No gymboss, so this was untimed. Finished with 100 pushups (10 x 10). The good news is my wrist felt fine.
Cooked up a quick circuit after my front squatting:
- Bike 1 mile
- 5 Man-Makers (35lb)
- 10 Knees-to-Elbows
- Bike .75 mile
- 5 Man-Makers (35lb)
- 10 Knees-to-Elbows
- Bike .5 mile
- 5 Man-Makers (35lb)
- 10 Knees-to-Elbows
- Bike .25 mile
- 5 Man-Makers (35lb)
- 10 Knees-to-Elbows
Untimed since I forgot my timer today. I sure was sweating good though.
