Posted by: 1hime | January 25, 2012

The D-Dog Strength Circuit

Happy New Year! πŸ™‚

2012 will be an amazing year for all of us on many different levels.

Today is my birthday. I’ve made it a habit for the past couple of years to take the day off from work to enjoy myself and focus on fitness related activities.

I started the day by going to the Training Room in Avon. It felt great to commute somewhere other than work. Today’s workout was a strength session called the D-Dog circuit: 1 minute of work/30 seconds of rest non-stop for 4 rounds. The circuit entailed the following:

Hand to hand kettlebell swings (used 12kg KB)
push press r/l (switch hands on the 30 second mark, used 20 lb KB)
Step Ups (started with 10 lb DB and then completed with 15 lb DB)
Alternate arm ring rows
Walkout, plank, side plank, Power wheel walks, swing set with knee to chest

It was an outstanding workout! I felt great!

Later in the day I went for a 5 mile easy run. It was 45 degrees, sunny, and a bit windy. Nonetheless, it’s nice and warm especially this time of the year!

It was nice to hang out with a few friends and enjoy their company. I couldn’t ask for anything better.

I look forward to being more connected with myself and all my friends.

Cheers!

Posted by: 1hime | September 30, 2011

Kettlebell Deck of Cards (Strength Deck)

Wake me up when September ends – Green Day

I can’t believe today is the final day of September. Ten years have certainly gone by so fast!

Meanwhile, it was another day at CrossFit on Thursday, September 29th. I realize I’m a day behind in writing this blog as I was tied up the past couple of days.

We started the workout with a two round kettlebell warm up. The movements were as follows:

kettlebell swings 10 ( second round 4/4 one handed swings)
push ups 10 (second round 8 half burpees)
Kettlebell high pulls 10 (second round 4/4 cleans)
Two handed press 5 (second round 4/4 one handed press)
Goblet squat 5 ( Second round 4/4 split squats)
Thrusters 5 (second round kettlebell snatch 4/4)
One arm row 5/5 (second round 4/4)
Jumping jacks 15
Bicycles 15

I used a 12kg kettlebell for the warm-up and workout.

The deck of cards series is one of my favorite Training Room workouts! We get through the entire deck. Here’s what we did:

Hearts=kettlebell swing or snatch (I did snatch pulls)
Diamonds= split squat
Clubs = push press
Spades= one arm rows
Face cards=10 reps
Aces= 12 reps
Jokers =10 burpees

We ended up doing 20 burpees total! πŸ™‚

It felt as though we did a lot of split squats and push presses. This workout was a killer!

After I completed the XF session, I went to Ballys to jog in the pool for 35 minutes. It was a nice cool down after a hard workout!

All in all, life is good!

Stay tuned for more! πŸ™‚

Posted by: 1hime | September 30, 2011

Efficient Conditioning

I hope you enjoyed your summer!

It was back to CrossFit! πŸ™‚

It’s been nearly a couple of months since I’ve been at the Training Room. I truly missed everyone and missed the workouts. After being on a hiatus, it’s time to get serious!

I went to the Training Room on Wednesday, September 28th. This was a conditioning workout. We started with a two round 20/20 warm-up which consisted of the following:

kettlebell swings
push ups
body weight squats
bicycles
jumping jacks
Med ball thrusters
Ring rows

The workout was a 20/10 conditioning, 6 rounds of 20 seconds work/10 seconds rest, staying in each station before moving on to the next. The workout consisted of:

Air squats (hold the squat on the 10 seconds)
dumbell push press with 10lb DB
V-sit
Row machine
Kettlebell swings (go hip to chest high) with 12kg KB
Mountain climbers (hold the plank on the 10 second rest)

This was definitely a challenging workout! It felt great! I’m happy to be back.

Ciao for now!

Posted by: 1hime | May 11, 2011

Making Progress – 5 Miles

Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation. – Brian Tracy

Today I had a long day at work. I was up early and made it to the office at 8:30am. I was in the office till close to 7pm. I returned home and quickly changed to do my run before it started to get too dark. I ran in my neighborhood which is safe. The weather was very nice. It was 65 degrees with some light wind. I did an easy 5 miler just to get a feel on the distance. It was challenging but ok. Challenging partly due to being tired from an exhausting work day and partly due to muscle soreness from yesterday’s CrossFit session. I’m taking this one step at a time and am thankful that I am back to running again with no issues.

While on my way home from work, I was contemplating whether to run or not. I also comtemplated about the distance. I initially wanted to do 4 miles but decided that 5 miles would be better. Being focused is what helped me persevere with the workout.

I am happy with the continued progress that I’ve reached. I look forward to achieving more. πŸ™‚

Posted by: 1hime | May 11, 2011

Fitness Challenge TR Style :)

I took Monday as a recovery day. I’ve learned the hard way that recovery days assist in the healing and strengthening process.

Today was a cardio session at the Training Room. I did 4 rounds of the following for time:

500 meters run
40 air squats
30 mountain climbers or 15/15 sledge hammer hits (I did the sledge hammer only 1 round)
20 jumping pull ups
10 burpees

I completed the challenge in 27′ 10″. I focused more on form. The workout was definitely challenging! I was saddened because I was the last one to complete the challenge. However, the group was very encouraging and they were cheering me on to finish. In addition, I received a nice compliment from Jim about my form. πŸ™‚

After CrossFit, I did a 2 mile easy run. I had intended to run a mile before XF but after knowing what the workout entailed I didn’t want to take the chance of suffering. It really was hard as it is. I’m very happy to have had the energy to run. I’m grateful.

The sun was out today. I’m really enjoying this gorgeous weather. πŸ™‚

Posted by: 1hime | May 8, 2011

Sunday Run

Happy Mother’s Day to all the mothers! I hope everyone enjoyed this lovely day. πŸ™‚

This morning I ran 7.2 miles @ Bodman Park. I met with a couple friends and they stayed with me until we got up the hill (i.e. the infamous “kick-ass” hill). They continued on as they were doing a longer distance. I then proceeded on my own to return back to the park but accidentally made a wrong turn onto Luffburrow Lane. I guess I must’ve zoned out. I realized that the road looked somewhat familiar and not at the same time. This is my second time back kto Bodman this month since February so my memory is a little rusty. After reaching the end of the road and making a right turn on Navesink River Rd, I hesitated that I was not in the right direction leading back to the park so I turned around and went back to the main road (Cooper Rd) to proceed on Patterson Lane and then back to the park. It was not my intention to go the extra mile (pun not intended). I guess it was meant to be. I felt good running though. I was still sore from Thursday’s CrossFit session and Saturday’s track but it felt fine.

This evening I did a 15 minute ab session and a 20 minute pilates session. I haven’t done either in a little over two weeks. Hence, it was good to get back started again.

I’m pleased that I’ve made progress in my return back to running. I look forward to getting stronger and better.

Good luck to everyone!

Posted by: 1hime | May 8, 2011

Track

Every week I look forward to Saturday track. I very much enjoy it. I enjoy the company and the workouts. This past Saturday the workout was three fold. We did the following:

4x 150m @ mile pace with a 50m jog in between
6x 300m @ mile pace with decreasing recovery times per interval (65/60/55/50/45)
1x 1000m @ 5K pace

After doing parts 1 and 2, I didn’t think I had the energy to continue with the final piece of the workout. It’s amazing on how it’s easy to talk oneself in or out of something. Being focused is key. It’s easier said than done but as with everything practice makes perfect. πŸ™‚

After the workout the group convened @ Dunkin Donuts for coffee and some socializing. I love my running peeps!

On Cinco de Mayo – Thursday, May 5th – I went to CrossFit after work to do my cross training workout. The challenge of the day was double kettlebell strength. We did the workout outside because it was very nice out. πŸ™‚ The workout options were 5 sets of 5 or 3 sets of 10. I partnered with Jenna on this and we did 5 sets of 5 for with the exception of the bench press where we did 4 sets of 10. The exercises were: Double KB front squat with 30lb KBs each, renegade rows with 25lb dumbell, single leg dead lift (started with 12kg KB and the final 2 sets did 14kg), bench press (started with 45 lb barbell and then went up to 55 lbs the final two sets), and finally abs (knee to chest, rollouts, and a couple of others). Here’s the video of the workout in the event you would like to check it out. πŸ™‚

Following XFit, I did a 2 mile easy run. It was a bit challenging because my legs were heavy from the strength workout. It felt fine though.

Life is good. πŸ™‚

Posted by: 1hime | May 6, 2011

Writing made easy with Writing Helper

This is a good tool. Check itΒ out!

Writing made easy with Writing Helper.

Posted by: 1hime | May 4, 2011

4 Mile Run

Today was an unusual day in a sense that I had to alter my schedule and routine a little bit to accommodate a work engagement. I did my 4 mile run this morning. It was rainy. I didn’t mind the rain. The good news is that it was not down pouring, LOL! πŸ™‚ The temperature was 57 degrees with some wind.

I feel that I’ve improved my endurance. I still have a long way to go but I’m happy with the progress I’ve made thus far. πŸ™‚ This morning I was reflecting on how happy I was to be out running. It felt great! I felt like a bird out of its cage. I enjoy feeling free. πŸ™‚

We finished our meetings at 9:30pm (work). I have a long drive home. I also have a few things I need to attend to before tomorrow.

Taking it one step @ a time.

Stay tuned for further updates. πŸ™‚

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