Pierini's August 2006 Workouts

Wednesday, August 16, 2006
Arrived at the gym at 3:15 p.m.

Superset - standard grip pullups x 10, then bar dips x 10, then v-ups x 10, then 24" box jumps x 10, then crossover lunges x 10.

I completed 5 rounds in 25 minutes. My plan was to do 10 rounds but this combo was a little tougher than what I envisioned when I was sitting on my butt in my office designing it. 10 pullups was too much for this combo as I don't like to do broken sets but the box jumps really took it out of me (rounds 3-5 pullups were broken as follows: 5,3,2). I planned on doing 30" box jumps until I took a look at the height and decided I should go lower - old legs!. Next time I'll maybe do jumping pullups and try for a couple more rounds.

Karate stance holds- Something new here after reading an article. I completed 4 rounds as follows, holding each stance for 1 minute, and resting 1 minute between rounds:

#1 = zenkutsu-dachi: left front stance, right front stance, kiba dachi: horse stance

#2 = kokutsu dachi: left rear stance, right rear stance, horse stance

#3 = hangetsu dachi: left half moon stance, right half moon stance, horse stance

#4 = neko ashi dachi: left cat stance, right cat stance, horse stance

Overall, a nice change-of-pace leg workout taking a total of 16 minutes.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc. which have been tight this week.

Later at home after dinner - a moderate-pace 1 mile walk.

Have a great day!

Pax Domini sit semper vobiscum.

Thursday, August 17, 2006

Thursday evening dojo workout.

Legs have been sore this week. I'd like to do something short and intense on Friday for a workout. I'm taking the day off. Maybe a power nap too. We'll see.

Have a great day!

Pax Domini sit semper vobiscum.

Friday, August 18, 2006

Took the day off from work which has started to become an every Friday event this time of the year.

I wanted to do a short and intense workout to include a Tabata BW squat workout, but I whimped out. My legs have been sore during this running rest week as I have been doing BW squats, lunges and box jumps hitting (very effectively I might add) some leg muscles that haven't been as busy lately.
So I substituted my plan with a long mid-afternoon walk (beautiful weather day), covering about 5.3 miles in 91 minutes. This did alot to work out some stiffness that has been a nuisance as of late.

Tomorrow is Saturday morning at the dojo, except I will be one of the evaluators of those who are testing for advancement and will not get a workout other than possibly a warm-up. Next week I'm back in the running business. I'm looking forward to that.

Enjoy your weekend!

Pax Domini sit semper vobiscum.

Saturday, August 19, 2006

Saturday morning dojo. Workout limited to a 10-minute warm-up prior to students' testing.

Sunday, August 20, 2006

Early afternoon 7 mile walk, the same path I took on 6/2/2006. Today's time was 1 hour 45 minutes, 12 seconds (15:02/mile pace) versus the prior time of 1 hour, 45 mnutes, 59 seconds. Nice weather.

Then later in the late afternoon, I walked 2 miles to and from Sunday Mass at a slower pace.

Total of 9 miles of walking today.

Have a great day!

Pax Domini sit semper vobiscum.

Monday, August 21, 2006

Arrived at the gym at 2:15 p.m.

Superset - standard pullups x 5, then standard knuckle pushups x 10, then BW squats x 15, and finally chinnies (ab bicycle cross crunches x 20). Today I completed 15 rounds in 35:05. All reps were unbroken but if I did additional sets, the pullups would probably have been broken.

I've done this superset 2 other times in the past year. On 9/21/2005, I completed 20 rounds in 45:23 and on 1/27/2006, I completed 20 rounds in 44:06. I'm building myself back up to complete 20 rounds with no broken sets. At today's pace, had I done 20 rounds, it probably would have been in the low 50 minute range.

Treadmill at 1% incline - Coming off a complete one week rest, I had bigger plans but my quads were clumbsy after completing the above superset workout, so I ran 2 miles in 15:29 and called it quits. There is always another day. My average HR was 154 bpm (83% of max) and my highest HR was 164 bpm (93% of max).

Stretching - on the floor in a puddle of sweat to stretch my hams, quads, glutes, calves, etc. My glutes have sore and now stiff for several days now and I hope to conquer this soreness and stiffness in the next couple of days.

Have a great day!

Pax Domini sit semper vobiscum.

[JDR3]

I've had three or four people at the gym over time show interest in CF, and I always recommend that they start with this workout for amrap in 20 min. I think this gives you the best idea want you are in for. A classic!

Tuesday, August 22, 2006

Arrived at the gym at 4:15 p.m.

Today I did a CrossFit workout as prescribed, the 8/21/2006 WOD. It's been a long time since I've done a WOD. I'm going to try to fit them back into my training.

Three rounds for time of:

1) Concept II rower for 1,000 meters

2) 20 standard grip pullups

3) 30 box jumps, 20" box

I completed three rounds in 33:28 (9:54 - 11:33 - 12:01). Rower splits ranged from 4:05 to 4:29. 20 standard grip pullup rounds were all broken, ranging from 2-4 reps during the 1st round, 2-3 reps during the 2nd round, and all 2 reps during the 3rd round (man those pullups are tough coming off the Concept II rowing machine). Box jumps were 25,5 for round #1, and 20,10 for rounds #2 and #3.

I then sat on the floor and spent quality time stretching my hams, quads, glutes, calves, etc. My glutes are still tight but there appears to be light at the end of the tunnel.

Tomorrow morning I'm going for a medical physical, planning on no surprises, but we'll see.

Have a great day!

Pax Domini sit semper vobiscum.

[gymgirl]

Originally Posted by pierini

Tuesday, August 22, 2006

Arrived at the gym at 4:15 p.m.

Today I did a CrossFit workout as prescribed, the 8/21/2006 WOD. It's been a long time since I've done a WOD. I'm going to try to fit them back into my training.

(man those pullups are tough coming off the Concept II rowing machine).

Pax Domini sit semper vobiscum.

yay for adding more WOD's! i saw that one on there the other day. i was going to sub running for rowing, but now i see why the rowing is so important. i didn't even think about how that would effect your pull-ups.

fantastic work, perini!

good luck with the physical....doctors scare me!

[JDR3]

Nice job-nice time

Wednesday, August 23, 2006

Arrived at the gym at 2:20 p.m.

Today I did the CrossFit 8/15/2006 WOD plus some running and stretching at the end.

CrossFit WOD of 8/15/2006

50 back extensions on the GH unit, then 50 situps on the GH unit, next round was 40 reps each, then next round was 30 reps each, then next round was 20 reps each, and the final round was 10 reps each.

Total time was 18:49 - Round #1 = 5:23 (25,15,10) - round #2 = 5:29 (20,20) - round #3 = 4:08 (15,15) - round #4 = 2:29 (10,10) and round #5 = 1:04 (10). Back extensions were hands crossed across chest and situps were hands clasped and behind neck. Both exercises are much tougher on the GH unit than on the 45 degree back extension unit and the standard situp board. A tough WOD but not as tough as yesterday's.

Running on the treadmill at 1% incline

I ran 3 miles in 22:28. My average HR was 153 bpm (83% of max) and my highest HR was 168 bpm (91% of max).

Stretching

Later at home I stretched my hams, quads, glutes, calves, etc.

Have a great day!

Pax Domini sit semper vobiscum.

[gymgirl]

pierini, what is the gh unit, glute ham developer is what i see on xfit but what is that? a machine? sorry i am not familiar.

great job on your run too. i can't imagine running 3 miles in 22 min. nice work!

Hi gymgirl,

I should have referred to it as the glute ham developer (GHD). The one I used looks like this:

http://www.megafitness.com/peii30-me...r-mtf0026.html

Really gets the hams and glutes harder than the 45 degree back hyperextension unit that I typically use.


Have a great day!

Thursday, August 24, 2006

Arrived at the gym at 2:20 p.m.

Completed 5 rounds of the following:

1) 20 burpees
2) 10 prone plank pike pushups
3) 400 meter run

I fouled up and didn't hit the right buttom on my watch when I completed the 5th round so I don't have an official time, but I am recording my time today at 32:00 (I had glanced at my watch as I completed the 5th round of 10 prone plank pike pushups and it just hit the 30 minute mark).

I then sat on the floor, glad that this WOD was behind me, and stretched my hams, quads, glutes, calves, etc.

Comments
This is CrossFit's 8/23/2006 WOD except the WOD called for 10 HSPU and I substituted it with 10 prone plank pike pushups using a Reebock step aerobic unit, 16 steps high. I tried to have my upper body as vertical as possible while my lower body was probably at a 75 degree angle. Obviously easier than a HSPU but challenging and good enough for me today. I experimented doing the pushup with my feet elevated about 5 feet high using the Smith machine and chose the Reebock steps instead as I found it (the Reebock steps) to be a bit more challenging.

I haven't done burpees since April after having had burned myself out with them. I didn't miss them one bit. They are super-tough. First round was unbroken and all other rounds were broken.

The prone plank pike pushup rounds were all unbroken.

400 meters done on the treadmill at 1% incline. Round speed: #1 = 8.6 mph - #2 = 8.7 mph - #3 = 8.8 mph - #4 = 8.9 mph and #5 = 9.0 mph for 200 meters and 10.0 mph for the remaining 200 meters.

Round times were as follows: #1 = 4:42 (too fast) - #2 = 5:55 - #3 and #4 combined = 14:15 (messed up and didn't get #3) and #5 = messed up and didn't get but again I am clocking it at 32:00.

I'm taking Friday off again from work but I am planning on getting a workout in and training at the dojo on Saturday morning. Sunday will be a day of rest. Enjoy your weekend!

Pax Domini sit semper vobiscum.

[gymgirl]

Originally Posted by pierini

Hi gymgirl,

I should have referred to it as the glute ham developer (GHD). The one I used looks like this:

http://www.megafitness.com/peii30-me...r-mtf0026.html

Really gets the hams and glutes harder than the 45 degree back hyperextension unit that I typically use.


Have a great day!

ahhh, thank you pierini. i have never seen one of those before. i think the only thing we have is the 45 degree hyyperextention unit. on x-fit i think i've seen them say to sit-ups and back extentions on the ghd and i could not figure out how one could do sit-ups on the hyperextetntion thing....now i see the difference. thanks for the info.

also great job on your workout. burpess suck and those prone plank push-ups sound tough. nice work and enjoy your day off today!

Friday, August 25, 2006

A much-needed rest day, but I did take a very slow walk with my wife in the early-afternoon of about 3 miles to work off some serious hamstring soreness from Wednesday's workout. And I have a serious case a very-delayed DOMS in my lats from Tuesday's workout. It feels like Rocky Marciano (old school heavyweight boxing champ) used my lats as a target for a 12-round heavy bag workout.

Saturday, August 26, 2006

Saturday morning dojo workout.

Afterwards, a hill sprint training workout. 30 second 90-100% intensity sprints up a hill and 120 seconds walking down recovery for 8 sets, following the Sprint 8 training protocol of Phil Campbell in his book "Ready, Set, Go". A 20 minute workout that kicked my behind royal. My average HR was 153 bpm (83% of max) and my highest HR was 168 bpm (91% of max). I had a training partner for this workout (my Discuss Fitness brother JDR3), otherwise I'm sure I would have aborted the workout after 4-5 rounds. It was a very, very, tough, tough 20 minutes.

I'm eating and resting for the rest of today. Sunday is a day of rest. I'll check back in on Monday. Have a great weekend!

Pax Domini sit semper vobiscum.

p.s. thanks gymgirl! And thanks JDR3, I wouldn't have completed 8 rounds of the hill repeats without you!

edit: added: wife wanted to go on a long mid-afternoon walk so I walked another 3 plus miles, kind of dragging my heels because I was pooped!