Morning Recharge:
Part 1 of Super Joints, all exercises for 10 reps
GTG with 8 pull-ups and 24 push-ups all day
Run 1 mile easy:
7:24
I started the watch and then left it at the start/finish line so I wouldn't be tempted to look at it and go faster.
Showing posts with label PFT training. Show all posts
Showing posts with label PFT training. Show all posts
Wednesday, May 14, 2008
Tuesday, May 13, 2008
5/13/08
No working out today, but a post is necessary anyway because I did my first full recharge routine. I used all of the drills in the first section of Super Joints (Joint Mobility, not Strength Flexibility).
Many of the drills challenged me in what felt like a good way. My spine flexibility is not up to par, and my neck, wrists and ankles could also be better.
I also took a short walk. Today was just what I needed leading up to my PFT on Saturday.
Many of the drills challenged me in what felt like a good way. My spine flexibility is not up to par, and my neck, wrists and ankles could also be better.
I also took a short walk. Today was just what I needed leading up to my PFT on Saturday.
Monday, May 12, 2008
5/12/08
GTG with 24 push-ups and 8 pull-ups
Sit-ups:
11 on the minute for 10 minutes, total 110 reps
Run:
3x600m on the track
1. 2:14
2. 2:08
3. 2:11
Satisfactory session. I was having a little trouble pacing the 600s, but they were close enough. I am optimistic that I can at least run a 9:45 on Saturday, and maybe faster if it's a fast field. I went to the doctor and received a prescription for something to take the swelling down in my shoulder. He also referred me to physical therapy and said if the medicine and therapy aren't effective we can try a cortisone shot.
Sit-ups:
11 on the minute for 10 minutes, total 110 reps
Run:
3x600m on the track
1. 2:14
2. 2:08
3. 2:11
Satisfactory session. I was having a little trouble pacing the 600s, but they were close enough. I am optimistic that I can at least run a 9:45 on Saturday, and maybe faster if it's a fast field. I went to the doctor and received a prescription for something to take the swelling down in my shoulder. He also referred me to physical therapy and said if the medicine and therapy aren't effective we can try a cortisone shot.
Sunday, May 11, 2008
5/11/08
Happy Mother's Day Annie! Thank you for giving me Anja!
Nothing to speak of yesterday. Lots of sets of GTG with 8 pull-ups and 24 push-ups. I spent the majority of the day baking for today's Mother's Day fesitivities.
Today was better, but still an abbreviated session.
Weighted pull-ups:
3-2-2-2-1-1-1-1-1
35-53-53-53-70-88-73-73-73
Floor press:
5-5-5 L/R
70-70-70
Pinch grip DL:
5-5
50-50
Janda sit-ups:
2-2-2
Lots of 16kg juggling type stuff in between all sets.
Tomorrow morning is my doctor visit. I will be interested to see what he says in terms of what I can safely do on the shoulder and how long it will take to get back into it.
Nothing to speak of yesterday. Lots of sets of GTG with 8 pull-ups and 24 push-ups. I spent the majority of the day baking for today's Mother's Day fesitivities.
Today was better, but still an abbreviated session.
Weighted pull-ups:
3-2-2-2-1-1-1-1-1
35-53-53-53-70-88-73-73-73
Floor press:
5-5-5 L/R
70-70-70
Pinch grip DL:
5-5
50-50
Janda sit-ups:
2-2-2
Lots of 16kg juggling type stuff in between all sets.
Tomorrow morning is my doctor visit. I will be interested to see what he says in terms of what I can safely do on the shoulder and how long it will take to get back into it.
Thursday, May 8, 2008
5/8/08
GTG with 21 push-ups and 7 pull-ups all day.
Sit-ups:
10 reps at the top of each minute for 10 minutes. Total 100 reps.
Run:
8x200m
On the track, starting each effort at the top of a 2:30 countdown timer.
Times were again in the 33-35 second range. A steady rain was falling, which made this a bit harder and more miserable than usual.
Sit-ups:
10 reps at the top of each minute for 10 minutes. Total 100 reps.
Run:
8x200m
On the track, starting each effort at the top of a 2:30 countdown timer.
Times were again in the 33-35 second range. A steady rain was falling, which made this a bit harder and more miserable than usual.
Wednesday, May 7, 2008
5/7/08
Weighted pull-ups:
3-3-3-3-3
Used a 24kg KB on my new IronMind dip belt that arrived today. It was very convenient because I had myself scheduled for the pull-ups, and I also burned a vacation day today, so I was at home and able to use the new gear right away.
16kg Kettlebell flip swings:
10-10-10-10-10
These were done after every set of pull-ups.
Floor press:
3-3-3 L/R
Used the 32kg KB for all. I have been feeling the need to do some strengthening exercises to assist my push-ups. If these don't cause any soreness I will keep doing them and add more volume.
Towel grip swings:
5-5-5-5 L/R
Alternated sets with the floor presses. Used a 24kg KB and it was pretty tough. I fold a hand towel in thirds lengthwise, then double it over and lay it on the KB handle. It challenges both crushing and supporting grip. Great bang for the buck exercise.
Plate pinch DL:
5-5
55-50
Two handed swings:
15 with the 24kg KB
Great workout. I've also been looking through my two new books, Bullet Proof Abs and Super Joints, and messing with some of the drills. I will probably put together a morning recharge with a few of the drills in Super Joints. It's too early to say I've seen any serious results, but some of the shoulder drills have already made my shoulders feel more relaxed than they've felt in days. Later tonight I will run through some ab stuff like my Jandas and bridging, and will mess with more of the drills from the books.
3-3-3-3-3
Used a 24kg KB on my new IronMind dip belt that arrived today. It was very convenient because I had myself scheduled for the pull-ups, and I also burned a vacation day today, so I was at home and able to use the new gear right away.
16kg Kettlebell flip swings:
10-10-10-10-10
These were done after every set of pull-ups.
Floor press:
3-3-3 L/R
Used the 32kg KB for all. I have been feeling the need to do some strengthening exercises to assist my push-ups. If these don't cause any soreness I will keep doing them and add more volume.
Towel grip swings:
5-5-5-5 L/R
Alternated sets with the floor presses. Used a 24kg KB and it was pretty tough. I fold a hand towel in thirds lengthwise, then double it over and lay it on the KB handle. It challenges both crushing and supporting grip. Great bang for the buck exercise.
Plate pinch DL:
5-5
55-50
Two handed swings:
15 with the 24kg KB
Great workout. I've also been looking through my two new books, Bullet Proof Abs and Super Joints, and messing with some of the drills. I will probably put together a morning recharge with a few of the drills in Super Joints. It's too early to say I've seen any serious results, but some of the shoulder drills have already made my shoulders feel more relaxed than they've felt in days. Later tonight I will run through some ab stuff like my Jandas and bridging, and will mess with more of the drills from the books.
Tuesday, May 6, 2008
5/6/08
On a 1 minute countdown timer, alternating rds of:
-32kg swing, 15 reps
-5 pull-ups, 10 push-ups and 15 squats
For 12 minutes. The calisthenics took almost the whole minute, while I had about 30 seconds rest after each set of swings. I immediately laced up my running shoes and went out to the track.
1.5 mile run
10:39
Not bad. That's a 7:06 mile. The circuit beforehand was a smoker, so that obviously impacted my speed. This would be fast enough to beat at least 90% of the candidates at the PFTs I have previously participated in.
8 sets of 10 sit-ups with 1 minute rest between efforts
-32kg swing, 15 reps
-5 pull-ups, 10 push-ups and 15 squats
For 12 minutes. The calisthenics took almost the whole minute, while I had about 30 seconds rest after each set of swings. I immediately laced up my running shoes and went out to the track.
1.5 mile run
10:39
Not bad. That's a 7:06 mile. The circuit beforehand was a smoker, so that obviously impacted my speed. This would be fast enough to beat at least 90% of the candidates at the PFTs I have previously participated in.
8 sets of 10 sit-ups with 1 minute rest between efforts
Sunday, May 4, 2008
5/4/08
Still giving my legs a rest from the hard core running, I put together a little circuit today.
3 rds of:
-32kg KB swing, 20 reps
-20 push-ups
-20 squats
-24" box jump, 20 reps
9:31
Tomorrow is off and Tuesday I start back training hard for the PFT. Hard to believe, but I only have about another week of hard training before I take a short taper and then test myself.
3 rds of:
-32kg KB swing, 20 reps
-20 push-ups
-20 squats
-24" box jump, 20 reps
9:31
Tomorrow is off and Tuesday I start back training hard for the PFT. Hard to believe, but I only have about another week of hard training before I take a short taper and then test myself.
Friday, May 2, 2008
5/02/08
Calisthenics:
3 rds of
20 push-ups
7 pull-ups
15 GHD sit-ups
Run 1 mile on the track:
6:28
This could probably have been faster but for the heavy rain and wind.
More calisthenics and stretching when I got inside, 2 more sets of 7 pull-ups and 15 diamond push-ups
3 rds of
20 push-ups
7 pull-ups
15 GHD sit-ups
Run 1 mile on the track:
6:28
This could probably have been faster but for the heavy rain and wind.
More calisthenics and stretching when I got inside, 2 more sets of 7 pull-ups and 15 diamond push-ups
Wednesday, April 30, 2008
4/30/08
On the track:
3x600m startin a new effort at the top of 5 minutes. Each effort was about 2:05
I am going to back off on the next 3 day minicycle. I will run a 1 mile "time trial" on Friday, GTG and some grip work on Saturday, and perhaps do some light sprinting with full recovery on Sunday. I am thinking 3x400m with about 4 minutes between efforts.
GTG all day with 6 pull-ups and 29 push-ups
3x600m startin a new effort at the top of 5 minutes. Each effort was about 2:05
I am going to back off on the next 3 day minicycle. I will run a 1 mile "time trial" on Friday, GTG and some grip work on Saturday, and perhaps do some light sprinting with full recovery on Sunday. I am thinking 3x400m with about 4 minutes between efforts.
GTG all day with 6 pull-ups and 29 push-ups
Tuesday, April 29, 2008
4/29/08
Weighted pull-ups:
5x3 all with 50 pounds
Janda sit-ups:
5x3
Press:
3x3 all with 5 pounds (no laughing)
Pistol:
3 singles per leg
I also tested my vertical jump just to see where I am. I easily maxed out the Vertec (24") on my first try, so I'm all set there.
GTG with sets of 19 push-ups
5x3 all with 50 pounds
Janda sit-ups:
5x3
Press:
3x3 all with 5 pounds (no laughing)
Pistol:
3 singles per leg
I also tested my vertical jump just to see where I am. I easily maxed out the Vertec (24") on my first try, so I'm all set there.
GTG with sets of 19 push-ups
Monday, April 28, 2008
4/28/08
Sit-ups and swings:
15 sit-ups at the top of each minute for 4 minutes
1 minute rest
20 swings (24kg) at the top of each minute for 4 minutes
3.34 mile run in 26:39
This was 1:10 slower than last time, but I am not worried about it because I caught all three of the lights that can really slow me down on this route during the out portion. The return trip I didn't catch the lights and was almost a full 2 minutes faster. This indicates that my pace was significantly faster than my watch showed.
All day I have been greasing the groove with 24 push-ups and 6 pull-ups.
15 sit-ups at the top of each minute for 4 minutes
1 minute rest
20 swings (24kg) at the top of each minute for 4 minutes
3.34 mile run in 26:39
This was 1:10 slower than last time, but I am not worried about it because I caught all three of the lights that can really slow me down on this route during the out portion. The return trip I didn't catch the lights and was almost a full 2 minutes faster. This indicates that my pace was significantly faster than my watch showed.
All day I have been greasing the groove with 24 push-ups and 6 pull-ups.
Saturday, April 26, 2008
4/26/08
Lots of calisthenics today. Have been greasing the groove with 28 push-ups and 6 pull-ups, and also did a version of 5 minute abs.
5 min abs
-Sit-ups (30)
-4 count flutter kick (26)
-V-up (16)
-Plank hold
-Sit-ups (15)
Track workout:
-8x200m
These were run starting each effort at the top of a 2:30 countdown timer. Times were 33-35 seconds.
After coming home I did more GTG and another 3 sets of 15 sit-ups.
5 min abs
-Sit-ups (30)
-4 count flutter kick (26)
-V-up (16)
-Plank hold
-Sit-ups (15)
Track workout:
-8x200m
These were run starting each effort at the top of a 2:30 countdown timer. Times were 33-35 seconds.
After coming home I did more GTG and another 3 sets of 15 sit-ups.
Friday, April 25, 2008
4/25/08
Shoulder was a bit sore from yesterday. It was definitely my own fault. I read some articles on bending and got so carried away I decided to bend a little. Dumb idea. Anyway, no pressing today. I will probably wait a week before doing it again. Also, the dip belt I've been using for my weighted pull-ups got broken. I don't trust my pull-up bar at home with much weight, so instead of doing 7 heavy singles as I'd planned I just did some light triples. Tried DL again just for the hell of it, but that's a no go too.
Franklin, you asked which PFT I am training for. It is actually with one of the local police departments here in my hometown. The standards are pretty easy, but I want to do well on it because I'm pretty competitive by nature and because it certainly can't hurt my chances in the hiring process to smoke the standards.
Weighted pull-ups:
3x3 at 35
Two hand plate pinch DL:
5-5
55-50
CoC Trainer:
3x3
I also did a set of 10 swings with the 32kg after every set of the other exercises.
Edit: Take note of Annie's new workout blog linked to your right! She has again agreed to be my victim, and I will be prescribing workouts with a goal of increasing her work capacity to the point where she can perform CrossFit workouts as prescribed.
Franklin, you asked which PFT I am training for. It is actually with one of the local police departments here in my hometown. The standards are pretty easy, but I want to do well on it because I'm pretty competitive by nature and because it certainly can't hurt my chances in the hiring process to smoke the standards.
Weighted pull-ups:
3x3 at 35
Two hand plate pinch DL:
5-5
55-50
CoC Trainer:
3x3
I also did a set of 10 swings with the 32kg after every set of the other exercises.
Edit: Take note of Annie's new workout blog linked to your right! She has again agreed to be my victim, and I will be prescribing workouts with a goal of increasing her work capacity to the point where she can perform CrossFit workouts as prescribed.
Thursday, April 24, 2008
4/24/08
After several minutes of push-ups, pull-ups, sit-ups and general screwing around, I ran the 2.5 mile route that I last ran on 4/16/08. My time was 17:58, compared to 19:41 last time. Anything under 18:18 would have been a negative split, as I ran the first 1.25 miles in 9:09. Today's average was 7:12 per mile, compared to 7:54 on the 16th. Progress is good.
Also, tried overhead pressing. I pressed a pair of 15# dumbbells for a set of 10, and 10# for a set of 5. I will start doing DB presses in a PTP format from now on. I will not get heavy enough to interfere with my push-ups since I am starting so light, and of course I will back off if I get sore.
Also, tried overhead pressing. I pressed a pair of 15# dumbbells for a set of 10, and 10# for a set of 5. I will start doing DB presses in a PTP format from now on. I will not get heavy enough to interfere with my push-ups since I am starting so light, and of course I will back off if I get sore.
Tuesday, April 22, 2008
4/22/08
Warm-up:
Face the wall squats, halos and dislocates
Workout:
Squats/32kg swings
100/25
75/50
50/75
25/75*
28:08
*was supposed to be 100, but shoulder started feeling a bit tender, so I pulled the plug
Face the wall squats, halos and dislocates
Workout:
Squats/32kg swings
100/25
75/50
50/75
25/75*
28:08
*was supposed to be 100, but shoulder started feeling a bit tender, so I pulled the plug
Monday, April 21, 2008
4/21/08
Weighted pull-ups:
5-3-2
45-55-70
21-15-9 rep rds of
Sit-ups
Push-ups
24" box jump
5:01
Colin, that is a great point about the resume enhancing benefits of hosting a TSC. You have made me even more tempted to have a go at it. Training is going really well lately. Funny how having a limiting factor like my shoulder actually improves my training in some ways by forcing me to pare my workouts down to essentials. Definitely a lesson here that I need to apply to my training even when healthy. I am keeping that in mind as I think about my training plan for after the PFT.
Edit: If you want to see what I looked like as a 17 year old Cross Country runner, check out my wife's blog. It is newly linked off to your right. You will have to scroll down a post or two to find it.
5-3-2
45-55-70
21-15-9 rep rds of
Sit-ups
Push-ups
24" box jump
5:01
Colin, that is a great point about the resume enhancing benefits of hosting a TSC. You have made me even more tempted to have a go at it. Training is going really well lately. Funny how having a limiting factor like my shoulder actually improves my training in some ways by forcing me to pare my workouts down to essentials. Definitely a lesson here that I need to apply to my training even when healthy. I am keeping that in mind as I think about my training plan for after the PFT.
Edit: If you want to see what I looked like as a 17 year old Cross Country runner, check out my wife's blog. It is newly linked off to your right. You will have to scroll down a post or two to find it.
Sunday, April 20, 2008
4/20/08
5.37k run
25:29
Same run as on 4/12/08, but much faster. Today's effort was about 1 minute faster per mile, and over 3 minutes faster over all.
KB and abdominal drill intervals:
10x30 second rds where every other round is an ab drill and every other round is a KB drill (16kg KB throughout)
-sit-ups
-swings
-flutter kicks
-swings with release at top
-sit-ups
-swings with release at top of every other rep
-flutter kicks
-figure 8 to hold
-sit-ups
-tactical lunge
All day I greased the groove with 22 push-ups and 6 pull-ups.
Light stretching in evening.
25:29
Same run as on 4/12/08, but much faster. Today's effort was about 1 minute faster per mile, and over 3 minutes faster over all.
KB and abdominal drill intervals:
10x30 second rds where every other round is an ab drill and every other round is a KB drill (16kg KB throughout)
-sit-ups
-swings
-flutter kicks
-swings with release at top
-sit-ups
-swings with release at top of every other rep
-flutter kicks
-figure 8 to hold
-sit-ups
-tactical lunge
All day I greased the groove with 22 push-ups and 6 pull-ups.
Light stretching in evening.
Friday, April 18, 2008
4/18/08
10x100m on the track.
Starting each effort at the top of a 60 second countdown timer.
Impossible to time these accurately, so I just ran hard and didn't worry about it. Surprisingly good "cardio" workout. I may work some KB stuff this evening, but this has to have been a great workout to increase work capacity.
Something else interesting and non training-related is that we experienced a small but very noticeable earthquake this morning just after I woke up.
Starting each effort at the top of a 60 second countdown timer.
Impossible to time these accurately, so I just ran hard and didn't worry about it. Surprisingly good "cardio" workout. I may work some KB stuff this evening, but this has to have been a great workout to increase work capacity.
Something else interesting and non training-related is that we experienced a small but very noticeable earthquake this morning just after I woke up.
Thursday, April 17, 2008
4/17/08
Weighted pull-ups:
5x2
25-35-45-55-65
Um, that's it actually. Pretty light today.
Edit: I couldn't let it stand at such a light workload. I tried some deadlifts again today when I did the pull-ups, and they still cause a little discomfort. Swings, however, leave me feeling fine, so today I moved up to the 24kg.
10 rds of
-Close the CoC Trainer, 3 reps L/R
-24kg swing, 10 reps
Didn't keep time, but worked up a pretty good sweat and felt good to swing something a little heavier than the 1 pood. Don't get me wrong, it's a cute little kettlebell, but I like my bigger ones better.
5x2
25-35-45-55-65
Um, that's it actually. Pretty light today.
Edit: I couldn't let it stand at such a light workload. I tried some deadlifts again today when I did the pull-ups, and they still cause a little discomfort. Swings, however, leave me feeling fine, so today I moved up to the 24kg.
10 rds of
-Close the CoC Trainer, 3 reps L/R
-24kg swing, 10 reps
Didn't keep time, but worked up a pretty good sweat and felt good to swing something a little heavier than the 1 pood. Don't get me wrong, it's a cute little kettlebell, but I like my bigger ones better.
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