Training 11/21

Felt pretty good today. Didn't have much time but all around a good workout. Tomorrow I focus on GPP. Today was a beginner interval set with a run to finish.
Warm-up- band workout for the shoulders and some traveling lunges (forward and lateral) for the legs.
Work sets- Jerk 10 x 1min/1min rest 2x24 10,10,10,12,12,12,12,12,12,12 -114 reps
2 mile run- Nike Plus Run

Looking forward to tomorrow workout. Thanksgiving is getting closer!!!

Today's run and plan for the week

It's been 5 days since I trained and I have a sucky reason for it. Besides being lazy and having longs days training clients, I also had a wedding to go to. Thanksgiving is around the corner, t-minus 4days, and I plan to get in at least 3-4 days or running this week. At least 2-4 miles a day. Today starts the week so I did a 5k around the loop at my apartment complex.
Nike Plus Run- avg 8:59min/mile
Bike- stationary 15 mins

I hope everyone is getting ready for the holiday season. Make a goal!! Keep on training!!!

Plan for the week- run 3-4 days minimum 2-4 miles, Kettlebell sport, bodyweight training, weight training, and some yoga. Lets see what happens!!! 

Training 11/15

Today was a pretty good day but I didn't get everything I wanted to. I didn't workout Monday because of personal stuff but I got a good workout for what it was today. Sunday I did some Vinyasa yoga that focus on back flexibility. Today was a run- 20 minutes 2.37 miles. I moved pretty good. Then some pull-ups and leg raises.
Run 20 minutes- 2.37 miles 8:30 pace Nike Plus Run
Pull-ups 3 x 10 reps
Leg raise 3 x 10 reps

Tomorrow a full workout hopefully.

Week's end update

Today I finish the week with a day off!! It is much needed, although I could have gotten in a workout my body wanted to rest. Rest is very important so I take the time when I get it. I will start the following week with some good runs outside. I picked up some gear for my outside runs. It is getting pretty cold in the mornings so I have  to keep a bit warm. This past week's training looked like this.
Tuesday- day off :)

Wednesday- 1 mile warm-up, Work set: Kettlebell Snatch 16kg 2mins/2mins 20rpm, 20kg 2mins/2mins 16rpm, (black Snatch) 24kg 2mins/2mins 8-9rpm. Swings- 36kg 30/30, 20/20 Freaking heavy! Interval running- 10 minutes 30 second sprint/ 30 second walk 7x.

Thursday- 1 mile warm-up Work set: Kettlebell Jerk 2x24kg 3mins 10rpm, rest 2mins, 2x24kg 2 mins 10rpm, rest 2mins, 2x28kg 2mins 6rpm, rest 2mins, 2x28kg 2 mins 6rpm. OAJ 32kg 15/15, 15/15

Friday- OALC 24kg 12mins, switch every minute, 10rpm. OAJ 28kg 4mins, switch every minute, 10rpm. HR monitor came off and messed me up.

Rest today. Planning out next week. I found a new site that can help me out. Also if you haven't seen it Damien Walters (crazt stuntman/gymnasts/freerunner) made a new show reel. Its insane


Enjoy!!

Run and Active rest

I ran this morning in the cold air to try something out. I was reading The 4-Hour Body by Timothy Ferriss and came across a section where he talks about the use of temperature to lose weight. Cold temperature can be used to make the body burn fat. I will get more into this later.
So I ran outside this morning with the temperature at 36 degrees. I only did 2 miles being that I trained for the past 4 days and needed some rest. I started out at a normal pace 9min/mile and then sped up to an 8:38min/mile. I noticed my heart rate rising. I reached a max of 174bpm and averaged 153bpm. I was done with the 2 miles in 18 minutes. What was interesting was that I burned 271 calories in just 20 minutes. The cold actually helped me burn more calories than I usually would if I ran on a treadmill.
Nike Plus Run 11/6/11
4-Hour Body

Also started taking cold showers. Day 1

11/5/11 Run

Today I stayed in and ran 5 miles on the treadmill. I tried to get an average pace of 9 minutes/mile. Total time 45:38. I got pretty close. I burned 729 calories and had a Max HR of 176bpm and average of 145bpm.

Nike Plus Run

Updates, Updates, Updates!!!

A lot of things are happening in the month of June. I've been pretty busy with work since coming back from Memorial Day weekend. And it looks as if I will be busy till the 4th of July! Which is always nice but I would like to post more especially since I feel as if I have been progressing in my GS workouts getting ready for the AKC Cert coming up in a couple weeks. I have also been preparing myself for the Orange County Classic 10k road race. I did say prepare because 1. I am not a runner especially for long distance and 2. I never ran further than 3 miles even when I was boxing for Lock Haven University of PA. With those events and work I have been pretty busy. But I must say that the training is going good. I am still using RKC Strength routines on my off days from GS. And mixed it up with Boxing/Kickboxing on my running days and once or twice a week I will do a couple circuits.

Speaking of running, I started training for the Orange Classic on Memorial day with a 2 mile run on a track. Since it has been a while I knew it was going to be tough. I have to work on my mechanics being that I haven't really ran in a long time. Kettlebell workouts are helping especially with controlling my breathing during the run. As of right now I have gotten up to 4 miles and for the next few days I will work on my speed and hills.

As for my workouts, I believe that they have been good. I am sweating more than usual. The time sets are tough and I have worked up to 3 mins on each exercise. I am having a little trouble with the rack and relaxing my forearms also with my triceps being burned out by the last exercise. I guess this will come with more practice. I find when I breathe correctly with the movement I can relax more and get out more reps. So for my workouts; here is what they looked like.

RKC Hardstyle:

5/29/09

One arm Swing @ 16kg- 15 reps x 1, 10 reps x 1, 12 reps x 1

Cleans @ 16kg- 10 reps x 1, 15 reps x 1

TGU @ 24kg- 3 + 3

Clean & Press @ 24kg- 1 x 8/8, 2 x 10/10

Pistol- 3 x 5/5

3 mile Jog- 29 mins

AKC GS workout:

6/3/09

Jump Rope and KB Swing to warm-up

Jerk @ 16kg- 2 min/ 2 mins- 16 rpm

LCCJ @ 16kg- 2 min/ 2 min- 10 rpm

2 KB Jerk @ 16kg- 3 x 1 min- 12 rpm

OH squat- 3 x 8/8 @ 16kg

Windmill- 3 x 8/8 @ 16kg

2 mile run on treadmill- 18 mins

Yesterday AKC GS style:

Stretch band and KB swings to warm up

Level 19 WKC Fitness

LCCJ @ 16kg- 3 min/ 3 min- 8rpm

Snatch @ 12kg- 3 min/3 min- 18 rpm

Snatch @ 16kg- Didn't last the 3 mins. Triceps were burning and forearms hurt a bit!!!!

I was able to do 2 mins on the right and 2 mins half snatch on the left.

Barbell Hang Clean @ 95llbs- 3 x 10

2 KB Front Squat @ 16kg- 3 x 10

On a side note I received my pair of Adidas Ironworks 3 from Dynamic Fitness. I hope they help in my GS work and allow me to better balance myself and not beat my heels up. I recently did some work with Vibram Five Finger to help strengthen my feet for the run. As a recent article in Men's Health about the runners from Mexico, the Tarahumara Indians, that run practically barefoot and go for very long distance and have no foot or joint problem. And being that I have used my VFF before to strengthen my feet I will use them again!