Tag: Yoga

Improvement on the Road

I can definitely feel the sprinting in my hamstrings and glutes. Having fun this week without the weights, but I’ll be more than read to lift when I get home Saturday.

Hit the pavement by 8am…

  • 0.13 Mile Walk
  • 2 Mile Run
  • 0.4 Mile Walk

I mapped out this course before I took off using a service that uses Google Maps (gmap-pedometer.com), so I knew exactly where to turn around because it lined up perfectly with a side road. Back in April I ran a 15:58 and was very disappointed. I knew it was a terrible effort. Knocked it out in 14:34 today on a course with some small undulations and not really any warm-up! According to the RunKeeper log and the half mile audio cue I kept a consistent pace.

It took me a couple of seconds to get the stop button pressed on my watch, but I figured it would still make a cool picture.
It took me a couple of seconds to hit the stop button.

About an hour later I did DDP YRG Strength Builder.

Hump Day Sprints

Weather is still chilly. Might not even get into the lake all week! My mid-back is feeling sore this morning.

Did the DDP Yoga Fat Burner video this morning. I think I like the P90X yoga video a lot better, except for the fact it’s 90 minutes long, but maybe I’ll find the right video from the DDP series as I keep trying them.

A couple of hours later…

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Made it all the way through without having to take extra rest! Will work my way up to being able to do Tabata.

Everyone was heading in to Rogers City to watch Kennedy in the Kiddie Parade. I went in early so I could go to the track on my old high school. Jogged 600m and walked 300m to get warm. Then it was time for a few sprints.

  • 400m Run – 1:07
  • 600m Walk
  • 200m Run – 0:30
  • 300m Walk
  • 100m Run – 0:13.6
  • 300m Walk

Timing yourself in sprints is no easy task. I was wearing a watch, so had a little disadvantage with starts and had to try to look at the time as I crossed the finish line. Close enough I guess for some benchmarks.

Strapped the rings up on the goal post and tested a set of unbroken strict ring dips. Got 15! About a year and a half ago was the last time I tried a big set of ring dips and only got 16 kipping. Quite the difference, when not many of my other bodyweight things (other than muscle-ups) have improved during that time.

8:00 AMRAP

  • 5 Ring Rows
  • 50m Run
  • 5 Ball Slams (15#)
  • 50m Run

Fun workout. I kept the reps low so I could keep moving. Did 8 rounds plus 5 ring rows, a run, and 2 slam balls.

Did backwards overhead throws to get the slam ball back. Took me 5 throws to cover 50+ meters. Great for hip extension!

E30S 10:00

  • 5 Ring Push-ups

I set the rings as low to the ground as I could, but being on the 10′ tall goal post, 10-12″ off ground was the best I could do. Did all 20 sets unbroken.

Got back to my parents and jumped on the Air Dyne (AD2) for 20:00.

  • 5:00 Sitting
  • 5:00 Standing
  • 5:00 Sitting
  • 3:00 Standing
  • 2:00 Sitting

Standing up for a long period of time is no easy task. First time I’ve tried it and it was a good way to mix things up. I kept my pace around 60 rpm for the entire 20 minutes, which is around the 55-60% range for me. Totaled 360 calories.

Invested

This weather is terrible for a vacation in Northern Michigan. I’m not sure if it’s really July or if it’s October!

E2M 20:00

  • 10 Weighted Burpees (20# vest)
  • 10 Weighted Sit-ups (20# vest)

So that was 100 reps of each. Did the two movements back to back and it took about 50 seconds each round. The burpees weren’t as bad as I expected and took me about 25 seconds. The sit-ups got really tough in the last few rounds.

10 Rounds

  • 1:00 Bottom Squat Hold (20# vest)
  • 15s Rest
  • 30s Weighted Plank (20# vest)
  • 15s Rest

Doing weighted squat holds was a new one for me. Planks weren’t too bad, even after all of the sit-ups.

Did DDP Yoga Energy! with my sister in the afternoon. I need to start doing this stuff regularly.

In the afternoon I put the weight vest back on and went for a 2 mile walk. As soon as I got back I did some air squats.

  • 50 Air Squats (20# vest)

Leg burn! Took me 1:08.

Stretch and Breathe

Tonight I did about an hour and 20 minutes of Yoga. I did it with a couple of programs I found on Netflix. I forgot how good it feels to do Yoga, which I did during P90X a few years ago for 90 minutes a week.

On the ride home from my parents today I was listening to a CrossFit Radio episode where a guest was a level 1 trainer, but also was certified in Yoga and ran some classes at a box. We don’t pay enough attention to flexibility aspect of fitness in CrossFit, so I think on my rest days I’m going to try to get in an hour of Yoga. It can only help my recovery and improve other aspects of my fitness.