Postmodern Fitness

Cycling log: 14×2 min intervals

TallRider — Tue, 15 Jun 2010 02:49:15 +0000

Tim and Jason meet on Barbee Chapel Rd. for harder cycling workout. After 10-15 min of warmup (for Jason, on top of Tim’s already biking 15 minutes to meeting spot), started intervals of 2 minutes hard, 1 minute easy. We alternated pulls, so every other interval was easier while sitting on the other’s wheel. The 1-min rest segments weren’t all that slow either.

Tim total 30 miles, avg = 18.1 mph. Average speed before we parted was 18.7, had been over 19 before we finished the intervals.

Jason’s total was 25.1 miles, avg = 18.4 mph.

Farrington Point Rd – Fearrington – Martha’s Chapel – NC hwy 751 – Hollands Chapel – Fearrington Rd back the way we’d come (Jason took Farrington Point Rd back to Barbee Chapel Rd., Tim took Mt. Carmel Church Rd. to South Columbia back up into Chapel Hill)

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Log – weighted 40-yard and unweighted 100m sprints, overhead squats

TallRider — Thu, 10 Jun 2010 03:44:43 +0000

Tim and Jason meet at soccer fields to run. Warmup jogs and plyos (A-skips, high-knees, butt-kicks).

8 x 40-yard sprints wearing 30# weight vests, 1 min rest between repeats. focus on power and acceleration. Jason’s medial shins were really bothering him.
4 x 100m sprints, unweighted, 1-min rests. Tim ran under 13s first rep, then 13.1, 13.5, 13.6. Jason only completed 2 reps, very slow b/c medial shin muscles very painful.

bike back to Jason’s house wearing weight vests (he’d biked to soccer fields wearing both 30# vests!)

4 sets of overhead squats. Tim: 6×115, 9×115, 7×115, 3×115. Broke down in ability to balance on last set. Jason: 8×115, 6×205, 4×205
Tim 3 sets pinch shoulder blades together while doing lateral dumbell raises with 15# dumbells
2 sets body-weight hanging rows with feet on ball, hands hanging from rings
finish with dips on rings. Jason 4 sets, Tim 2 sets b/c pecs extremely sore from swimming yesterday.

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Log – 200m intervals, crossfit’s “Cindy”

TallRider — Tue, 08 Jun 2010 04:41:31 +0000

Tim and Jason meet at track, already somewhat warmed-up (Tim 1 hour yoga beforehand, Jason biked to campus). Easy 400m warmup jog, then 8×200m with ~2 min rest between (except 3 min rest between 4 and 5, and between 6 and 7). Tim ran first 200 in 29s and rest between 30.5 and 32, Jason ran first in 29.3, then the others in 32, 33, 34, 34.5, 35, 36, 39, & 34. Jog another lap after some resting, to loosen up legs which had substantially stiffened.

over to SRC: crossfit’s “Cindy” met-con workout. how many cycles can be done in 20 minutes:

15 body-weight squats
10 pushups
5 pullups

Jason did 20 cycles, and Tim did 9 (plus a set of squats, starting the 10th cycle). Pushups (and fatigue from the 200s) were the limiting factor for both of us.

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log – conditioning with step-ups and man-makers

TallRider — Thu, 03 Jun 2010 03:50:07 +0000

conditioning workout with Jason building up toward peak-maintenance for Mt. Hood climb and Tim coming off 79-mile bike ride two days prior on Memorial day.

warmup in racquetball court:

two 30-sec sets roll-up jumps
two 30-sec sets sideways-pushups

main workout in SRC:

4 cycles through 20 step-ups (10 each leg), 8 man-makers. Tim 35# dumbells, Jason 50# dumbells
2 one-minute sets of abwork: decline-catch-and-throw with 15# med ball, one-minute rest between sets
1 set pullups and 1 set dips
2 sets side-shoulder raises while pinching shoulder blades together, standing on one foot for each set. Tim 15# dumbells, Jason 20#
Tim did 2 sets of “T’s” with chest on balance ball, raising 5# dumbells with arms out at sides, to build scapular muscles

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Log – 30y Sprints w/50# Weight Vest, Weighted Vertical Leaps

Jason A. Staples — Wed, 02 Jun 2010 01:45:10 +0000

Ran 10 30 yard sprints with a 50# weight vest (1 minute rests between each) and then ran two more unweighted (felt like I was flying).

Followed that up with two sets of 10 vertical leaps with 50# vest, focusing strictly on height the first set, with the second set working on getting off the ground quickly as well.

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Log – variety workout focused on balance and past rehab

TallRider — Sat, 29 May 2010 03:50:37 +0000

Tim solo workout at SRC with Jason gone for weekend. Focused on well-rounded workout with balance, but also did some exercises from past rehab programs (originally prescribed by PT for various injuries).

warmup with 6 lengths A-skips on racquetball court
2 sets glute-ham situps
1 set glute-ham back (with hamstring-lowering), 1 set reverse hypers
2 sets side shoulder raises while pinching shoulder blades together (one set standing on each foot) with 15# dumbells
2 sets reverse crunches
3 sets explosive pushups, switching hands on 18# med ball
1 set squats (15) on bosu ball
2 sets T’s with chest on balance ball, 5# and then 8# dumbells
2 sets (each leg) of one-legged squats, pick up and set down tennis ball on ground
1 set incline punches to ceiling with 50# dumbells, but couldn’t move shoulder girdle much b/c bench, and rotator cuff hurt a bit in shoulder.
2 sets punches-to-ceiling pushups (articulate shoulder girdle) with feet on bench, hands on floor, and partial downward-dog position, to make it more an incline-position for angle of shoulders
1 set body-weight hanging rows with feet on ball. Only did one set b/c rotator cuff hurt, especially in rt. shoulder.

Also did stretches for glutes (leg swings, slump stretch) and neck

I could totally feel rhomboids etc. tighten up with side shoulder raises (while pinching shoulder blades) and T’s. this appears to still be a weakness, and something I will focus on more as a supplementary part of my workouts.

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Log – 100m intervals, Push-Press, Weighted Pullups

TallRider — Thu, 27 May 2010 01:25:41 +0000

met at Glen Lennox-area soccer fields for sprints, all running barefoot on grass. we both biked in so somewhat warmed up, and topped it off with some light plyos and run-outs.

10 x 100m with 50-sec rests between #’s 1-6, 7-8, 9-10 (~3 min rest between 6 and 7, and between 8 and 9). Tim ran all between 13.6 and 14 seconds. Jason ran first 5 reps wearing 20# weight vest – 14.7, 15.0, 15.7, 15.6, 17.1 – and last 5 without weight vest – 16.1, 14.6, 15.8, 15.3, 15.7.

bike back to Jason’s house, then

push-press, Tim 5×115, 4×135, 4×135, 1×165 (and failed twice in attempt at second rep). Jason 5×165, 4×185, 4×205, 2×215
weighted pullups @ 25#: Jason 10, 9, 8. Tim 6, 7, 3

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Log – Heavy Squats, Bench, Weighted Asymmetrical Pullups, and Weighted Plyos

TallRider — Tue, 25 May 2010 02:37:21 +0000

Warmup in racquetball court (Tim had also done an hour of yoga beforehand):

A-skips
High Knees
Butt-kicks
Carioca
Lateral Hip Shuffle

Core strength warmup in SRC:

Glute-ham Situps x2
Reverse Hypers x2 (Tim only 1 set reverse hypers b/c lower back felt tightening up)

Squats:

Tim: 4×225, 1×255, failed @ 275 (but should have made it), failed at 300 (and wasn’t close to making it)
Jason: 4×315,1×365, 1×405, failed at 440

Bench Press:

Tim: 8×135, 3×185, 1×195, failed at 205
Jason: 10×225, 3×275, failed at 300

Weighted Asymmetrical Pullups (with 50#) 4×6

Plyometrics w/20# Weight Vest:

Bounds: 2×30m
Tuck Jumps: 1×10
Power Skips: 2×30m
Vertical Leaps: 1×8

Balance work was done between the first couple sets of plyometrics, involving standing on one foot on a Bosu ball while catching and throwing a 12# medicine ball

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cycling – 41 mile ride with intervals

TallRider — Sat, 22 May 2010 20:54:41 +0000

Tim and Jason bike with KBell – 41 miles, avg = 17.1 mph. Saxapahaw loop: Jones Ferry – Old Greensboro Rd – NC 87 – Church Rd – Saxapahaw-Bethlehem Church Rd – Mebane Oaks – Bradshaw Quarry/Arthur Minnis – Dodson’s Crossroads – Dairyland – Old 86 – Old Fayetteville back into Carrboro.

Mostly comfortable pace, then Jason and Tim traded 1-minute pulls along Bradshaw Quarry averaging 23-24 mph, maybe 4 pulls each. Later a couple more hard pulls apiece heading back into Carrboro on Dairyland and Old Fayetteville.

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Training for Hood-tuck jumps, bounds, power skips, sprints, pushups

mccraw — Wed, 19 May 2010 02:00:37 +0000

Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, 2×100m jogs Tuck Jumps: 3×10 Bounds: 4×15m Power Skips: 4×15m 14×100m sprints w/ 1 minute rests: 16.62s 17.78s 17.90s 18.28s 18.22s 18.72s 19.00s 19.28s 19.53s 18.94s 19.44s 19.53s 19.07s 18.81s Pushups 4×25 Related posts:Training for Hood-bounds, power skips, 100m sprints, pushups Dynamic warmup: RDL walk, lunge walk w/ extension, 3×15 yrd... Training for Hood-bounds, skips, sprints, push ups Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, 2×100m jogs... Training [...] Related posts:

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