All posts tagged "si7"
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.
Dragged my trusty sandbag out to the turf field at Washington Park under the cover of night for some fun:
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 actually the easiest part by far. Storch was soaked with sweat by the end of the circuit. I carried the sandbag home afterwards (no stopping or dropping the bag) for a tough finisher.
Shout out to the broken foot club!
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.
A jump-centric night workout by the Old Stone House:
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.
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.
After kung fu class, trying to get my old shape back:
Repeat 5x, resting 30 sec between rounds.
Felt pretty good. I love mixing in the medicine ball work with these circuits.
Went to the Huntington HS track for another crack at the Interval Challenge to find out just how out of shape I really am.
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
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 the toughest biking leg, which really took the wind out of my sails. I’m a terrible mountain biker to begin with, but after the pounding my ass took in that fourth leg, my last run was just a disaster. Note to self: next year, the weaker mountain biker (me) has to start the race on the bike and run legs 2 & 4.
Past Muddy Buddies: 2009 Richmond, VA; 2008 Richmond, VA
Wanted a quick finisher after kf class to empty the tank.
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
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.
Scaled down a classic from from Ross Enamait’s Full Throttle Conditioning:
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.
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.
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.
Night workout at the 5th Ave Gym. Did a quick Cindy-like warmup and got to work:
I was gassed out at the end and my swings were ugly so I bailed out of the rest of the finisher. Definitely got a sufficient workout and a good sweat. Also worked out a lot of the soreness from my tabata adventure the other day.
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):
Repeat circuit 8x for 16 minutes total.
The numbers are higher than they would have been had this been a true Tabata workout, but I didn’t do it circuit-style as an easy way out. This is harder in some ways because you muscular endurance isn’t the limiting factor so much so you have to keep moving - more work in the same time period. Anyway, it kicked my ass.
