[QUOTE=Chief Fox;723044]This morning I got up and did an interval workout.
3 rounds:
500 meter row
20 box jumps 20 inch box
20 push presses 65lbs.
20 Kettlebell swings.
Man this was tough. The box jumps and kettlebell swings keep your cardio going.
Total time: 17:29
I’m going to the Y today to see about a membership.
See you in the racketball courts. :D[/QUOTE]
you can tell you like the crossfit stuff. 
[QUOTE=GunnedDownAtrocity;723237]you can tell you like the crossfit stuff. :)[/QUOTE]
Yeah, I really do. I’ve got a few versions of that workout.
They are all based on the Crossfit Fight Gone Bad workout.
FGB goes like this
1 minute of push press
1 minute of sumo deadlift highpulls
1 minute of box jumps
1 minute of wall ball (throw a med ball at a 10’ target, catching and lowering down into a squat. Rising up and throwing again.)
1 minute on Rower. (count calories burned)
1 minute of rest.
The idea is to count all of your reps for 3 or 5 rounds to come up with a score. The only problem is, you need a partner to record your numbers so you can move from exercise to exercise quickly.
I changed it to 20 reps per exercise and started to record my time so I could do a similar workout on my own.
I really like th concept because when your time improves, you know you are gaining fitness.
I switch up the exercises all the time. It’s always a mix of 4 of the following.
rowing, pushpresses, box jumps, KB swings, pushups, squats, med ball slams, chinnies, and sumo deadlift high pulls.
The possibilities are really unlimited in a workout like this. I’ve even done a version were I jump rope for 100 turns and then do form. Jump rope, different form, jump rope, different form and on and on.
I also do it with my weight vest sometimes.
Anyway, that’s alot of info there. Sorry.
Today it’s supposed to be in the 30’s so I’m just going for a simple run at lunch.
Just got back from my run. I ran just over 3 miles in about 28:15 or so. I think it was something like 9:17 a mile. Again, not great but at least I’m out there. I’ve been out of commision on the running for a long time and am just now trying to work myself back into it. I’m feeling pretty good though so I’m optomistic.
Tomorrow will probably be a strenght workout and then on Sunday I think that I’m heading up to the mountains to go snowboarding with my daughter. Should be fun.
[QUOTE=Chief Fox;723328]Yeah, I really do. I’ve got a few versions of that workout.
They are all based on the Crossfit Fight Gone Bad workout.
FGB goes like this …[/QUOTE]
man just reading that makes me feel out of shape. i really need to start up some cardio. rolling twice a week doesnt count.
Not much of a strength workout today. This morning I rented an appliance dolly and moved a refidgerator up a flight of stairs. So lets call that 15 refridgerator deadlifts. Kinda tweaked my back a bit. Then I ripped down some sheet rock in the spare bedroom. Tomorrow is snowboarding with my daughter.
I made some beef stew today. Haven’t eaten it yet, it’s in the crock pot brewing all day. Smells really good right now. mmmmmmmm
Well I ended up eating a bunch of that beef stew. It was awesome.
I used some beef chunks, baby carrots, a big russet potato, some frozen mixed veggies, beef stew spices, 1/4 cup flour and 4 cups of water. Put it all in the crock pot and let it stew for about 4 hours.
While eating my stew I had a Sam Adams Winter Lager. It was some good stuff. Almost the perfect meal.
So Snowboarding yesterday was fun. My daughter is still learning and took some pretty good falls. For the most part though, she did great and I’m really proud of her. We’ll probably go up again in a few weeks.
So I stepped on the scale this morning and I weighed in at 187.5lbs. So I’ve lost a total of 3.5lbs. since last week. It probably would have been more had I not eaten so much beef stew. I know I’m not dehydrated because I’ve been getting up every night to pee. So the workouts and diet are working.
It would be nice to loose another 2.5 this week and get down to an even 185 but well see what happens.
Today I’m running at lunch.
Just got back from my lunch time run. I ran just over 3 miles in a little over 28 min. The pace ended up being about 9:03 a mile.
So that’s improvement. I was probably pushing a bit too hard but it actually felt good to be pushing it a bit.
For the next few weeks I intend to stick with running 3 miles twice a week. Then I’ll add a third day a week. At that point, I’ll switch my routine up to running on Monday, Wednesday and Saturday. The Saturday run will be in a local park and will probably be a bit longer, brining my weekly mileage up to 10 miles a week. If I can get here and maintain injury free running it will be a dream come true.
I’m feeling pretty good right now. I get that runner’s high. Someone would literally have to smack this grin off my face.
Tomorrow is interval training with thr rower and some weights.
I felt so good yesterday after my run and this morning too that I decided to run again today at lunch. I didn’t take my watch so I wouldn’t be tempted to push for a “good time”. I just ran easy. It felt great to be out there. Today was probably my best run since getting back into it.
My right foot is a bit sore so I will probably put some ice on it tonight and take some ibuprofin. I won’t run again until at least Friday.
Decided to weigh myself again this morning just to make sure that 187.5 is my true weight and not my dehydrated weight. Low and behold, I weigh 187.5. So I’m pretty happy about that.
Distance = 3 miles
Time = ???
Tonight I’m thinking about doing a deck of cards workout.
Pushups
Squats
Chinnies
Not sure what else maybe some KB windmils or rows.
I took Wednesday off. That run on Tuesday that felt so good at the time may have bruised my foot. No biggie, I’ll just have to switch things up a bit.
Yesterday I joined the local YMCA. The Y is just a few minutes from where I work so I can workout at lunch or right after work. I also live close enough that weekend workouts aren’t a problem either.
So last night I went in to workout. The plan was to do a full body workout and some cardio.
I started out on the rowing machine to warm up.
Then I did some ab work.
Bench press
Shoulder Press
Rows
Deadlifts
Squats
Then I got on one of those eliptical trainers and did that for 20 minutes.
The whole workout lasted about 45 - 50 minutes or so.
I feel GRRRRRREAT!
I’m so psyched that I joined. I used to be a member before I started Kung Fu. Going to the Y, lifting weights and running were all I did. Then I added Kung Fu into the mix and I started getting injured. Didn’t realize this until yesterday but for the past 5 years I’ve been dealing with all Kung Fu related injuries. Where I had none before.
Lately I’ve been thinking about joining a muy thai gym. But now I’m thinking why would I want to bring all of those injuries back on to me? I do enjoy sparring though.
That will be something to think about after the new year. For now, I’m just going to loose some weight and get into better shape.
Tonight I’m going to do some more cardio work and I’m thinking some dumbell snatches.
This week so far:
Monday: Full body workout and 30 minutes on Eliptical Trainer
Tuesday: Brief Ab and pullup work out. 15 minutes on bike. 20 minutes on eliptical
Wednesday: Ran 3 miles AWESOME RUN!
Thursday: Full body workout at lunch. Tonight I’ll hit the Eliptical for 30 minutes.
I’m feeling pretty good. My shoulders are holding up and getting stronger. My cardio is improving and I’m loosing weight.
Current weight: 186.5lbs.
That leaves me 2 weeks to loose 5.5lbs and reach my goal of loosing 10lbs. before New Years.
I’m sure I can do it. Just gotta keep eating clean and working out.
I’m really liking the eliptical trainer. Basically, it’s all the benefit of running with out all the pounding. Still nothing beats getting outside and going for a run but this way I can build my cardio, strength and endurance on the eliptical and then go out for just a couple quality runs during the week and not get injured.
After the new year I’m thinking about ramping back up into my kung fu training. Really just working forms and some drills with a friend. Nothing too serious for now. I’m just starting to feel “normal/healthy” again and I don’t want to ruin it with a stupid injury.
If your suffering from injuries due to kung fu it is probably because of the person you were training under. In all my years in CMA (and in various other martial arts and training methods) I have never been injured (aside from bumps and bruises asociated w/ sparring and an MMA injury). I’m sure there were times I could have potentially injured myself, but if you’re under the watchful eye of a good instructor you shouldn’t have to worry too much. But eitherway, if you’re happy doing what you’re doing, keep doing it. Congratulations and good luck.
[QUOTE=franco1688;726025]If your suffering from injuries due to kung fu it is probably because of the person you were training under. In all my years in CMA (and in various other martial arts and training methods) I have never been injured (aside from bumps and bruises asociated w/ sparring and an MMA injury). I’m sure there were times I could have potentially injured myself, but if you’re under the watchful eye of a good instructor you shouldn’t have to worry too much. But eitherway, if you’re happy doing what you’re doing, keep doing it. Congratulations and good luck.[/QUOTE]
I agree. This really just strengthens my belief that quality kung fu instruction is very rare.
I was feeling really bad yesterday. My crappy job has really been messing me up latetly so I went to the Y to workout.
I did an upper body workout and then 20 minutes on the bike, 20 minutes on the treadmil and 20 minutes on the eliptical.
Today, I’ve just been working around the house. I’ve got my in-laws coming in a few days so we’ve got some work to do.