Pierini's April 2006 Workouts

Friday, April 14, 2006

Good Friday, and a day of complete fitness rest. I fasted today which in the Catholic world allows one meal or two small meals that are no greater than one meal. I worked about a 16 hour day starting at 5:00 a.m. I did take a break at 12:00 noon for about 1.5 hours to attend Mass.

Saturday, April 15, 2006

Complete fitness rest. I worked about 15 hours today.

Sunday, April 16, 2006

Complete fitness rest. I went to Sunday Mass. I took the day off from work. After Mass I ate some breakfast and sat on the couch. Before I knew what hit me, I was out for a serious, "too long to measure" nap. I was out like a drunk sailor who had just got sucker punched in a bar room brawl. Siesta with a capital S. Then I woke up around 7:00 p.m., ate something and went to bed planning on an early morning wake-up for the last day of my work crunch.

Monday, April 17, 2006

Complete fitness rest. Got to work at 4:30 a.m. and worked continuously until 8:30 p.m. I didn't even go outside once for some fresh air and I had to ask people how the weather was as I didn't have a clue. A solid 16 hour work day.

The day after

Well, I woke up at 4:30 a.m. as my sleeping patterns have been altered and it will take a while to get back to normal. Today I am going to work, run some errands, and I may get to the gym for a light workout. If not today, then certainly tomorrow. It was a rough "tax season" and I've got to do some reflection to see what I need to do different next year. It's nice to know that I can work hard when I need to but I know that I don't want to work this hard next season. I worked 286 hours in March and thus far in April I have already worked over 200 hours. So physical fitness and endurance does spill over to the work. Nice to know but that's about it.

Thought I had died and went to heaven? No such luck. I'm back. Have a great day!

Pax Domini sit semper vobiscum.

[.V.]

Hey, the bad part is over. Take a few more days off if you need - sounds like you deserve it. Eat well, rest well, then get back to doing those interesting workouts you do.


See, I didn't say crazy workouts this time.

Tuesday, April 18, 2006

Went to work for a couple of hours then ran a bunch of errands. I never made it to the gym.

I didn't want to go to my dojo because of the distance (30 miles from where I live), so I called a buddy of mine who teaches a shotokan class at a health club about 1 mile from where I live, asking if I could join them which I did.

I taught the class (I normally don't teach) and after a warm-up, I introduced the 6 in class to the Tiger Moves. We did each Tiger Move as I explained DVRs, doing 10 reps of each move, starting with light tension, increasing to moderate tension, then to hard tension and the final 2 reps at maximum tension. Got lots of good feedback. Most liked the full-range pectoral contraction the best, although some liked the others.

Then we did some drills of advancing forward with block and punch combinations. I made sure we kept the pace brisk, anaerobic style, as this was my workout too. We then did a basic kata which I modified to add some challenge that they (and myself) were not accustomed to.

We concluded with a single set of 100 bodyweight squats and much to my surprise, everyone hung in there to the end. Some did not go as low as others but that didn't matter because they all hung in there.

I had a good workout. I got a great night's sleep last night and even slept until 7:00 a.m. this morning. I hope to get to the gym this afternoon.

Have a great day!

Pax Domini sit semper vobisucm.

[.V.]

Originally Posted by pierini

Tuesday, April 18, 2006

Then we did some drills of advancing forward with block and punch combinations. I made sure we kept the pace brisk, anaerobic style, as this was my workout too. We then did a basic kata which I modified to add some challenge that they (and myself) were not accustomed to.

We concluded with a single set of 100 bodyweight squats and much to my surprise, everyone hung in there to the end. Some did not go as low as others but that didn't matter because they all hung in there.

If those are the same drills I remember step/block, step/kick, step/jab/reverse punch, pivot/block, step/block, step punch, step kick for about 30 minutes nonstop, changing from one technique to the next constantly, keeping really low (I sucked at that part and still do), and being strict on the footwork (I sucked at that too, but it paid off when I started learning other styles) I don't know how anyone had the energy to end up with bodyweight squats - especially 100 of them. They'll probably groan next time they see you walk in the door.

Wednesday, April 19, 2006

Arrived at the gym at 2:15 p.m. Those consistent 6:00 a.m. workouts may be a thing of the past now that my busy work season is over.

1) Recumbant bicycle at level 5 for 5 minutes to warm up.

2) Today I did Crossfit's "Murph" workout of the day. It consists of #1 = 1 mile run - #2 = 100 pullups, 200 pushups and 300 BW squats, and #3 = another 1 mile run for time.

I ran the first mile in 7:01.

I did 20 supersets of standard grip pullups x 5 reps (all with good form and no broken sets), standard pushups on my knuckles x 10 reps (all with good form and a broken set on my 20th set consisting of 9-1), and BW squats x 15 (all with good form and no broken sets).

I ran the last mile in 7:51 (hard).

My cumulative times were: 5 sets at 15:02, 10 sets in 25:34, 15 sets in 40:49 and 20 sets in 56:36.

My total elapsed time for this workout was 65:49 which is much slower than I expected (I thought I would break 1 hour). I think I'm still exhausted from my busy work season as I had rampant thoughts of quitting throughout this entire workout. My rests were a little longer than what I would have liked but that's the way it was today. I did finish "Murph" as prescribed.

My average HR was 137 bpm (74% of max) and my highest HR was 161 bpm (87% of max).

I am pooped! Tomorrow will be a day of rest from the gym but I am shooting for a Thursday evening dojo workout. "Murph" put a whuppin' on me today.

Pax Domini sit semper vobiscum.

[Klinger]

That is one tough workout. I think I'll try it on a Saturday afternoon when I have more than half an hour to work out (work eats into my fitness time, too ).

Good idea to superset. I can't imagine a timed mile run after 300 squats done in straight-set fashion.

Glad your busy season is behind you. It must be a weight off of the mind to flip the calendar over to April 18.

[tim_mcf]

That looks like a tough one. I'm planning on doing it after work tomorrow, since there's no way I'll be able to get it done in the morning. I hadn't thought about partitioning the sets, I was thinking I would go straight through the pullups, straight through the pushups, and so on. Plus, it says "wear a 20 lb vest", which just seems crazy, as if it's not hard enough anyway. I think I might wear a 20 lb pack for the runs, but take it off for the rest.

Hi Tim,

I guess I'm getting old, or at least my eyes are as I didn't even see the part about a 20 lb. vest.

My advice, skip the vest totally at least the first time of "Murph". For me it was tough just with my BW.

Remember to drink water during this workout. I did and still lost a lot as I tipped the scale post-workout at 173 lbs. which is very low for me.

I found the squats to be my resting point. The pullups were tough but I think the pushups were tougher. And that final 1 mile run was rougher than I thought it would be. I had pre-workout visions of banging out that final mile at least at a 6:30 pace. Boy was I dead wrong.

Thursday, April 20, 2006

6:15 p.m. - Thursday evening dojo workout.

Today will be a day of rest. I'm still sore from the "Murph" workout of the day I did on Wednesday.

Enjoy your weekend!

Pax Domini sit semper vobiscum.

[maverick]

Congrats on the mod position! You'll be a perfect addition : . Who all is in the moderators crew now-a-days?

Hi Mav and thanks!

I've sent you a PM.

You up to joining Tim, Klinger and me for the Monday challenge as posted on Tim's thread?

Have a good weekend!

pierini

[ajarvis]

Good job on that Wednesday workout!! Pushing out a 7:51 mile after all that is great!

Congrats on the Moderator position!

Thanks Amanda. It was a tough workout, but pale in comparison to doing all those dips you did with that big baby belly.

[maverick]

Originally Posted by pierini

You up to joining Tim, Klinger and me for the Monday challenge as posted on Tim's thread?

Hmmm, bust my ass to be embarrased... let me think...

I have been keeping my wind up, running hard whenever my left shin will let me, which unfortunately is only about once a week. I'm sure I've heard the explanation before, but what's a burpee?

Here's a video clip. Klinger says that we should do a burpee with a pushup. I don't think he knows what he is getting us into. The jump is what really makes the burpee tough in my opinion.


http://www.warriorforce.com/articles/burpeeclip.htm