Garage Gym Warrior Fitness

12/28/10

WOD:

5 Rounds of:

- 400m run

- 20 Push Ups

- 20 Knee Hugs

 

Athletes:

Jack......... 15:54

 

If this WOD looks familiar, that's because it's a Gold's Gym favorite. After doing this WOD I had to do a double take. I mean, the run was definitely faster and I did the first two rounds straight through without ever stopping for breath but... now WAY I cut that much time off, right? Apparently I did. Guess working the push ups, dips, bench and abs like a monster has paid off. Tomorrow... I might be a tick slower though.

11/05/10

WOD:

5x5:

- Leg Press

4x:

- Should Work

Athletes:

Jack:

LP: 320#

 

Ok, I was still feeling yesterday's workout but it was definitely time to move some weight. Besides, if I punked myself out I could, in good conscience, take the next day off. I think my plan worked!

11/04/10

WOD:

4 Rounds of:

- 400m run

- 5 Power Cleans @ 135#

- 25 Push Ups

- 25 Knee Hugs

 

Athletes:

Jack......... 21:17 @ 135#

 

Ok, amazingly enough it wasn't my wind that gave out but rather my strength. The runs were actually a rest for the other movements in the workout. The power cleans were slower and weaker than they could be but every one went up. Even so I just don't think I could match my previous P.R. It's just been too long and I haven't been doing enough of these, I can feel my form has slipped.

The push ups were fairly brutal, the knee hugs were tough but the run just didn't seem to faze me, I'm not sure why. Anyway... I'll take it where I can find it I suppose.

11/03/10

WOD:

FMA

 

Athletes:

Jack

Jim

Greg

 

After working on stuff similar to yesterday, coach decided to put some gear on and play "ninja in the middle". Essentially he would stand in the middle with gear and sticks in hand while the rest of us surrounded him. He would then randomly attack someone and in turn. It was weird because we couldn't move around to much but we still had to get position. You also weren't sure when he was going to spin around and nail you. Needless to say, I got cracked in the head at least once... that I recall.

11/02/10

WOD:

FMA

 

Athletes:

Jack

 

Ahhh yes, more training. I do love it so. Nothing fancy really, just working on passing and countering with the stick, then stick and knife. Once this was done, it became time to work on pivoting past the jab. This was actually quite interesting because it's just so useful.

10/31/10

WOD:

3x: Inverted Rows

 5 x 5: Shoulder Press

Tabata: Barbell Curl, Rope-Tri

(Post Round With Smallest Number of Reps Completed)

 

Athletes:

Jack

- Inverted Row : 15 reps, 13 reps, 11 reps

-  Shoulder Press : 65#

 - Barbell Curl : 5 @ 55#

- Tri Ext : 7 @ 50#

 

You know... that was actually a really nice Sunday morning workout. There were just a few people in the gym and I got to throw some weight around. The best part was at the end, the last set of bar dips where I eeked out a mere 11 reps. My arms were on fire, about to explode, and yet it felt so right. Definitely the right way to start a Sunday morning.

BTW, calves still massively sore from the running.

10/30/10

Rest Day

"It is a sublime thing to suffer and be stronger."
-- Henry Wadsworth Longfellow

 

 
 

 

10/29/10

WOD:

1,000m run x 3

 

Athletes:

Jack.......... 4:16, 4:29, 4:43

 

Right, I've been doing weights and jump rope for the calvies so the running was a change and it was unpleasant. I mean, my calves were shredded afterwards. My times weren't so great either... time to pull the thumb out of my ass and start running again. Damn, I'm slow.

10/28/10

WOD:

5x5:

- Bench Press

8x:

- Grip Cycle Pull Ups

 

Athletes:

Jack:

BP: 170#

 

Ok, that was moving a little more weight. I'm not really sure how far I can take this linear progression but for the moment it just keeps working so I'll keep milking it. I mean, do I really need to be able to bench this much at my current bodyweight? Not really. Still, more strength is better so I'll take it.

The grip cycle pull ups are just burtal but I do love them so. That said, a nice bar for kipping would be pretty sweet as well.

10/27/10

WOD:

FMA

 

Athletes:

Jack

Jim

Jim is a bit stiff, like more Frankenstein's monster than a ballerina but the man can sure hit. We spent  some time working on stick / counter-stick with parrying and passing to the outside. Once that was done we put the hardware on and put a little juice behind it with the training sticks. Finally we moved to empty hand.

For the grand finale coach decided to whip out the camera and use me as a test dummy. It was humbling to see on video later how much crisper, sharper and tigher his movements are. Damn, I've got a long way to go.