Circuit Training

Had a very interesting experience this morning with my PT class. We completed a "circuit" of 4 different stations with 3 different exercises at each station. We were to complete 3 sets of each station before moving to the next station.

It looked something like: 3 Sets of 40 seconds before moving on the the next station.
Station 1
1. squats
2. Shoulder Press
3. Lunges

Station 2
1. Tricep extent ion
2. dumbbell flys
3. Tricep skull crushers

Station 3
1. Bent over row
2. hammer curls
3. deadlift Arm curls* remind me to tell you about this!

Station 4
1. Bosu Ball crunches
2. Bosu Ball Supermans
3. Bosu Ball leg raises.

So it was a well planned and executed workout for 25 people to be doing at one time in a small space. It was a good workout in the sense that I really tried to go hard. As a result I was tired and sweaty after.

There were 2 occasions where I almost wanted to call bullshit on the whole deal.
1. I was doing the deadlift and I was instructed that I was doing wrong. I was always under the impression that a deadlift started on the ground in a squat position. You then proceeded to straighten the legs and then stand straight up. (crude description I know) Well I was told to not bend at the knees and to touch the weights to the floor with straight legs and then stand up. I asked if we were doing deadlifts? Yes of course we are was the reply. "I thought we had to bend the knees to do deadlifts?" "No deadlifts are performed with straight legs. Bend only at the waist". "Okay so we are doing roman deadlifts/straight leg deadlifts?" "No just deadlifts." I lost a lot of respect for the "Certified Fitness Instructor".

2. Same instructor, whom I already have an issue with started to tell me to "do more faster." I felt like saying listen punk! I am busting my ass here and I know my limits and I will work as hard as I can as long as I can. I do not need some mediocre fitness dude telling what to do. But since I am the "student" I wisely bit my tongue and carried on with the workout.

I was also told that I am obese and I should get into better shape because I have a high BMI. Oh and that I should eat more pasta and bread because it is good for me and lay off the fats because they are bad! LOL

Swim

After a couple of hours of studying and a nice little nap:

Swim 500m front crawl
(Last 2 lengths I dove and sprinted the 25m at about 38 seconds each.)
Approx 20 mins
This was a tiring swim. Fun to get back in the pool though. There a pool right in the building I live in so there should be no excuses.

Question to any one:
How long should the swim portion take for 700m?

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Yesterdays WOD

How is this for rude nicknames? Little Pigs clean up your shit!
Yesterday was the first PT session with the new trainers. They are very similar to the ones from my previous employer.

We discussed what is fitness and how to avoid injuries. You know the normal stuff that they need to tell you.

Warm ups running around the gym a few times and butt kicks and high knees and such.

The workout was a partner one. While one as doing the excersise portion the other was running. You couldn't stop doing the exersise until your partner returned from the run. A lap was once around the standard size gym.

Set 1
push ups/2 laps
sit ups/2 laps
push ups/2 laps
sit ups/2 laps

Set 2
Medball hold/2 laps
Alternating Lunges/ 2 laps
Medball hold/2 laps
Alternating Lunges/ 2 laps

Set 3
Burpees/2 laps
Dips/2 laps
Burpees/2 laps
Dips/2 laps

Set 4
Front Plank/2 laps
Side Plank/ 2 Laps
Front Plank/2 laps
Side Plank/ 2 Laps

Buyout
4 laps

25:13

My partner and I finished 2nd out of 13 teams. We were stoked. My heart rate was 182bpm. I was crushed. I think my experience with being that tired and still going helped me a lot. There were a lot more fit guys then me shutting'er down too soon.

Polishing boots and rowing! Yahoo!

Row 500m warm up. Stretch.
5 rounds
500m @ 2:00 or less per round
Rest 1:00 between rounds.

Tried to rest going into the catch and explode out. Seemed pretty good. Needs practice.

I think I am going to row a sub 1:30 500m within the next 12 12 weeks. Wish me luck.

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Only a phone to communicate. Posting via email.

CFWU x 1
Grace
30 reps clean and jerk for time:
5:13

This new gym is one big machine. It is quite void of anything practical. Ironically there is a huge cork board with CROSSFIT as the title. If I didn't know better I was at CFHQ. Then you go inside and it is just wall to wall machines. I didn't see one spot to do pull ups. I did see 3 rowers though that is something I guess.
Time to make the best of my surroundings.
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Navy Seals

CFWU x 1

5 Rounds for time:
7 Deadlift at 225
30 Squats
7 HSPU
13:28

Yuck! That was freaking hard. The squats after the DL were particlarly challenging.

New gym

Today was my second day at the new job. One more day of admin then off to school.
Used the gym at work. It is a little prehistoric but it will do the job for now.

I know it is only day 2 but I had Burger King for lunch it really knocked the shit out of me for the afternoon. I really need to take a cooler with good stuff.

CFWU x 1

Deadlift
5-5-5
135-225-315
Clean
5-5-5
135-155-155
The last rep of each round on the cleans was a Clean and Jerk.
The DL was lazy I know. I just didn't have it in me.

Air Duster Memorex

Colby (4 years old)Rocking out a Solid Murph

Lifting warm up

Squat
5-5-5
135-225-225

Snatch High Pull
5-5-5
95-135-155

I was excited to go to the gym today. However, once I got there and started moving I was sore and tired. I just didn't have the get up and give it shit. Now that I am home feeling a little like I had sand in my ovaries.

Knee is tender today from the box jumps yesterday. So maybe a slow day today is a good idea.

Damn you Mushroom and Cheese Quiche! NASCAR is just Cool!

CFWU x 1
"Danny"
As many rounds as possible in 20 minutes of:
30 Box Jump (20″)
20 Push Press (M=115lb)
30 Pull-up
3 + 30 + 20 + 10

That sucked. I think that was one of the more difficult WODs I have done for some time.

Why NASCAR is Awesome!

Fights in hockey are cool. Touchdowns are fun to watch. A great dunk is spectacular. However, it is only one aspect of the competition. Crashes are great to watch there is so much more then that. Nascar has a culture that faithfully follows it week in and week out. While I have only just started to enjoy it I am interested in all the aspects of the sport, how the Crew Chief has a strategy and the pit crew follows it. If the crew makes a mistake it can cause them to lose the race. I like when the drivers on the same team help each other out by drafting and other things that I don't quite get yet.

In a Nascar race there are so many variables that have to be taken into consideration. The track, the driver, the weather, the car, tires, luck…. It is not just as simple as who has the fastest car will win. While that does help it does not mean very much in the big picture. As Ricky Bobby so eloquently put "Help me Jesus. Help me Jewish God. Help me Allah. Help me Tom Cruise. Use your witchcraft on me!" (thanks Sean for that quote)

One of the greatest things I like about Nascar are the sounds. I love to crank up the surround sound and just hear the cars screaming by at 200 mph. The cameras have improved over the years so that there are so many interesting points of view to watch.

All that and it is relatively safe. Take the crash I posted yesterday. The guy got out and ran across the finish line. That is freaking cool.

True I am very new to this and have a lot to learn. Oh, I like Golf too.

Ricky Bobby?

Had a nice day in the gym this afternoon.

www.maxfitusa.com

OH Squats 15/ 15/ 15/
95-115-135
Rest 2-3min
5 Rounds
10 2-Arm KB Swing M=16kg, W=12kg
10 Push Ups
3:03

OHS were somewhat of a struggle. I don't think I will be close to 15 x BW OHS anytime soon.