Body Weight Excercises take more out of you than joggin...

I learned this yesterday. Modified "W" workout on the field to go along with our baseline test on BW excercises.

I warmed up with 10 KB burpees (you do a DL w/ 2 KBs instead of the jump and you keep your hands around the bell handles the whole time)

Then 3 rounds of...

10 burpees- 25 yard komodo walk- core exercise (R1: janda sit-ups; R2: descending twists a-la-Newport; R3: planks/plank side crunches)- 30 yard frog walks (step, drop to frog position, up step, drop repeat)- 25 pushups STRICT form- 30 yards frog leaps- KB rows w/ 28KG R/L, sprint back 70 yards. 30 sec rest. Repeat for 2 more rounds.

Then did 4 70 yard sprints, 15 sec rest between each.

After this I was dead. This was really a great deal harder than I thought it would be. It killed my legs, the very bottom part of thigh muscles just were totally dead.

Today will be off day.

A Short Summary on Some Things

In no particular order-

1. Sprints are the new crack. I love the way they make me feel. Its total self-destruction minus the negative side effects that usually go with self destructive behaviors.

2. While sprinting, I can actively feel myself undoing the damage I did to myself by stupidly starting to smoke.

3. I love me, I'm still smoke free.

4. I am bringing my other 20KG KB to the office tomorrow and I will be leaving it there. When I get antsy at work (which happens a lot- I'm fidgety by nature, I drink too much coffee, when I get bored I watch CF videos etc on youtube and get amped), I'm going to start GTG with snatches and my arch nemesis- the bent press and the sots press.

5. The new Life Long Tragedy record is SICK AS FUCK. It makes we want to put my head through a wall... in a good way.(http://www.deathwishinc.com/listennow/33/)

6. I have body issues. I don't think they will ever go away.

7. I want to open a KB/alt fitness gym (a-la-PUNCH Gym Houston)- I need more partners b/c I am cash-broke at the moment and I estimate start up costs in at about more than I have right now. Anyone interested drop me a line.

8. Make it count today. I sure as hell am going to- I'm talking total destruction... shaking, weak-in-the-knees, vomiting, praying for death- the total satisfaction of knowing you left NOTHING on the table... because in a world where all you can control is yourself and your own actions it is a great thing to be reminded that you choose what you want to do and can make yourself choose it, especially when it isn't easy, fun, or even pleasurable- although it benefits you in the end. Bring on the field motherfucker and I hope its ready for me because today there will be no excuses, no mercy, no quitting.

On your marks, get set, ...

SPRINTS.

a bunch of them.

sprint 70, walk 30 x 4

rest 15 sec

repeat x 4

jog 1/3 mile

sprint 70, walk 30 x 4

rest 15 sec

repeat x 4

DIE.

Testing the Test

Yesterday we did a varition on the abseline test we did a few weeks ago except we repeated it a few times through-

Round 1
30, strict form, slow push ups, 45 full range sit ups, 6 pull ups, 8 burpees

Round 2
7R/7L spider push ups, leg raises a-la-providence 15R/15L, 6 pull ups, 60 yards frog jumps

Round 3
5 stacked R push ups, 5 stacked L pushups, 5 inclined pushups, 5 clap push ups (no breaks), pike-pull ups 2 sets of 3), SPRINTS 4 rounds 70 yard sprints, 15 sec break btwn each

it was 102F outside when we did this. i am waiting to get used to summer again. this workout was fun. i loved the sprints. i wanted to just keep running and running them until i literally couldnt move anymore. those spider push-ups are fucking HARD. i can only do 10 a side at once (total of 20).

I need more sprinting.

I can't walk...

because of the leg workout listed below.

I feel fat and lazy and useless. I feel like I'm not working out hard enough. Like I'm leaving things on the table.. I don't know.

I get like this sometimes and I feel like it now. UGH!

I hate it. I want to leave work right now and hit the field.

I will get it in today. I am also thinking about bringing a KB up to the office and leaving it under my desk so when I feel like this I can do snatches, just a quick 100- 5 sets 10R/10L... is that crazy? Do I need a reality check?

Summer's officially here and...

it is FUCKING HOT! 101F today.

I didn't do snatches yesterday. Wound up having a going away party last nite for a friend. He got drunk and decided to tackle me and FUCKED up my left shoulder. I hope it isn't re-injured, just tweaked. Either way no weight over my head for probably at least the next 3-4 weeks. However, I can still do pull ups and push ups so its not so bad.

Today, in light of my new gimp shoulder, I did legs. I was doing good on building them up and then I fell off. I'm back with this shoulder thing. I did
w/ the 24KG
4 sets 20 swings warm up
4 sets 10 squats
3 sets 5R/5L 1-Legged suit case dead lifts (1LSDL) & 1 set 3R/3L

140 yards walking lunges

= DEAD

My legs are shaking and I'm pouring sweat and I can barely type. I FUCKING LOVE THIS SHIT! also no cigarettes. FUCK YES!

Quick fast

Yesterday had to squeeze in a quick workout.

Did pull up ladders 1-5/5-1

Then ran 70 yards w/ 24KG on right side, walked 30 yards, sprinted 70 yards no wieght, walked 30 yards, sprinted 70 yards, walked 30, ran back 70 yards w/ 24KG on left side.

Then warp speed shower. There will be some snatches today and the conditioning class tomorrow.