Sam Slater
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« on: January 23, 2008, 05:31:36 PM » |
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Today's menu
Martial Arts Training
Warmup x 3
5 Laps around studio
10 pushups
15 squats
15 leg lifts
10 dips
Stretching
Side, Reverse (similar to hurdlers stretch), side splits, front splits, toe touch, back bend
Held each for 60 seconds minimum
Workout - Balance and Core
Hold Front, Left, Right, and rear planks for 60 seconds each first round, 45 seconds each second round, 30 seconds each third round
Hold leg waist height forward, to side, and to rear for 60 seconds each leg first round, 45 seconds second round, 30 seconds third round
One Leg Kicking Drill
Hold leg up and do front kick, roundhouse, hook kick, inverted roundhouse, outside/inside, side kick, and inside/outside kick without putting leg down
Done 10 times each leg
I'll see about doing the WoD when I get home tonight.
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« Last Edit: January 23, 2008, 05:35:18 PM by Disciple »
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Sam Slater
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« Reply #1 on: January 24, 2008, 06:41:54 PM » |
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Cold weather training this morning.
Warm Up: x 2
5 burpees
5 pop ups each leg
5 declined pushups
5 dips
Did some light training in Bethesda from 11:00am to 12:30, during which I gashed my shin (hitting a rail of all things).
Workout: Look ma', no legs (couldn't run due to fear of re-opening the gash, so the WoD was out)
Trying to work on endurance by continuously moving from exercise to exercise for six minutes. Hard to do without using legs.
Walking across parrallel bars back and forth using only arms (body was hanging between bars). Done for 1 minute.
Pullups without kip for one minute.
Situps holding a 25lb medacine ball for one minute.
Repeat.
Managed to walk back and forth on bars a total of 8 times.
Did 15 good pullups w/o kip.
Did 50 situps. (Really tried to focus on keeping a strong supported back on the way down, so they were like also doing negatives with the weight.
The workout ended up really just working strength, because I wasn't winded, just tired. Hopefully I'll get the leg well soon enough to start using it again without fear of reopening the wound.
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Sam Slater
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« Reply #2 on: January 25, 2008, 10:01:02 PM » |
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Unfortunately I have little to report today. I was up early and out the door to run errands, then did my 9 hour workday. The only things of some note were that I did 15 pushups every 30 minutes while I was working at my desk from 2 to 6, and I taught the sparring class and the advanced sparring seminar this evening. Can't wait till the leg is better. Watching people spar and teaching is great and all, but I get so antsy.
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Sam Slater
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« Reply #3 on: January 26, 2008, 09:10:20 PM » |
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Another day with very little training.  Taught martial arts for 5 hours. Between classes did 3 sets of ... 10 lateral raises with 10lb kettle bells in each hand 5 no kip pullups on a 2.5 inch square bar (hurt the hands, but you have to use what you've got i guess) 10 upright rows with a 10lb kettle bell in each hand hold v-sit up for 30 sec Not much, but it's something. Before sleep I'll stretch my legs torso and back for 20 minutes. |
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Sam Slater
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« Reply #4 on: January 27, 2008, 02:46:32 PM » |
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So far today:
Did my usual stretching routine
Quick Workout:
20 seconds each exercise, move directly to next exercise, 4 rounds.
Pushups (broke in the "perfect pushups" that I got for Christmas)
12, 11, 11, 9
V situps
14, 12, 12, 12
Dips
13, 13, 13, 11
Circular situps
5, 4, 4, 4
Slow motion hand techniques with 2 lb weight gloves while maintaining tension in arms. 10 times each technique, 20 techniques
Arms are kinda dead.
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Sam Slater
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« Reply #5 on: January 29, 2008, 07:42:16 PM » |
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Taught 1 hour of martial arts.
Leg felt ok, so I actually did endurance/ stamina work today!
Did 30 minutes of stretching this morning (legs and back).
Warm up: 3 rounds
10 squats
10 push ups
10 pull ups
10 ... entry into kong pop ups? I would bound off the right leg, then push up hard with the arms in an attempt to pop up off the box as high as I could while trying to force my hips up as high as I could.
Workout: Obstacle course
Course consisted of 2 vault boxes, a tic tac, a diveroll onto a 3 foot tall platform, a vault over a 2 foot square box that is on a 2 foot tall by 6 foot long platform
one 4 minute round
two 2 minute rounds
one 1 minute round
Shows how bad my stamina is. I could go 30 seconds hard, and then I would start to gas. In the first 4 minute set, I took a 40 second rest just to get through it.
I plan to do the APK WoD tonight, as well as stretch for another 30 minutes. I'll post that up later.
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« Last Edit: January 30, 2008, 09:36:48 PM by Disciple »
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Steve Low
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« Reply #6 on: January 29, 2008, 08:23:54 PM » |
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Depending on your gash and your poor conditioning you might actually want to consider regular two a days. Again, depending on the schedule, they would really beat you down fast but after a day or two rest you will probably come back kicking butt (if you're not already sore, lol).
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Use the search function, please.
Any advice given is not to be taken as professional information either medical, training or nutritional.
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Sam Slater
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« Reply #7 on: January 29, 2008, 08:38:11 PM » |
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Thanks for the heads up Steve. When I say gas, I mean I am no longer sprinting, but jogging. I think breathing had a lot to do with it, because I didn't get sore, just ran out of energy. With a short rest I was ready to go again. I'll start trying oding a workout before work, and doing more sprint work.
Did the WoD
Did 4 rounds of ...
Pseudo-Planche pushups using Perfect Pushups as paralletes(sp) for 1 minute
13, 11, 11, 8
Frog planche on PPU's for 1 minute
Wall Handstand lowering to L for 1 minute
Tuck Planche on PPU's for 1 minute (ended up shifting to frog planche on round 3)
Arms are dead. Abs are ok. I think I might do a few more of the handstand to L. Wasn't happy with progress, and the abs aren't sore enough.
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Sam Slater
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« Reply #8 on: January 30, 2008, 09:45:46 PM » |
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This is for Wednesday, January 30th
Taught Martial Arts for 4 hours.
15 minutes of stretching legs and back
5 rounds of
15 pushups
20 leg lifts
20 squats
20 seconds wall handstands
I really want to do the WoD, so I might try to do it ... right now. I think I've found a good substitute for pullups finally.
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Sam Slater
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« Reply #9 on: January 30, 2008, 11:15:22 PM » |
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It's 2am on Thursday, January 31st.
I did the jan 30th WoD tonight b/c it sounded like fun.
20 minutes for rounds
5 pullups
10 pushups
15 squats
Did 14 rounds plus the 15th round of pullups and 6 pushups
Did the first 2 rounds of pullups without kip, the rest were done with ankle only jump with right foot. I am doing pullups on inside of door frame in closet under stairs. I am so glad I have found something to do pullups on at home.
The pushups were horrible. I did the first 4 sets of pushups straight. The rest I had to do broken up into 5, 3, 2 with 5 breaths in between sets.
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Sam Slater
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« Reply #10 on: January 31, 2008, 08:38:33 PM » |
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Martial Arts
Taught martial arts for 1 hour today
Did my morning stretching routine for legs and back
Did forms 1, 4, 6, 10, BSD, N3, SS, and YR4 each 3 times.
Worked on choreography for demo team
Parkour
Warmup: two rounds
row 500 meters (keep the rpms high enough to keep my estimated time under 2min)
10 overhead squats
10 pushups
10 kettlebell swings
Did 5 minutes of reverse underbar training
10 minutes of running precisions
10 minutes of wallspin training. I finally got wallspins on a totally vertical surface.
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Travis Noble
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Travis Noble Graves
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« Reply #11 on: January 31, 2008, 08:56:48 PM » |
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Looking good man, keep up the good work!
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Don't step to me with your stats and your date smarts
You know your neighborhood by street signs or landmarks?
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Sam Slater
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« Reply #12 on: February 01, 2008, 09:48:05 PM » |
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Bad day. Only did some stretching. I think I am coming down with the flu that my fiance had.
I wrote down today's WoD, and I will try to get to it tomorrow.
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Sam Slater
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« Reply #13 on: February 04, 2008, 07:05:59 PM » |
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Finally feeling a little better. No hard workout today, just skills training. Assuming congestion is gone tomorrow I'll do Friday's WoD in the am.
Did 20 minutes of stretching
Warmed up with 3 rounds of:
50 jumping jacks
10 pushups
15 squats
50 crunches
practiced visualization and combo drills
2 minutes each side doing front foot sidestep cover drills with one punch counter
1 minute each side doing side step counter kick (did 7 different kicks)
1 minute each side of spinning counter kicks (did 4 kicks)
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Sam Slater
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« Reply #14 on: February 05, 2008, 03:45:21 PM » |
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20 minutes of stretching legs and back
Warmup: 3 rounds of ...
50 jump rope
10 pullups
10 pushups
10 squats
Workout: For any activities that are timed down time does not count, only time in that position counts towards total time.
1 min front plank
20 divebombers
1 min handstands
30 seconds L sit
20 lunge ad twist (10 each side)
45 sec side plank (each side)
20 Russian twists (20 each side)
20 pullups
20 back extensions
Martial Arts:
10 min kicking combination work
6 min wist manipulation drills (no partner so marking techniques in air)
Nihanchi 1, 2, & 3 three times each
Bo Form for Ohio 3 times
Pakour/Freeunning/Gymastics:
5 min wallspins
10 min frontflips (flat gound and off 1 foot box)
10 min double legs
5 min kongs and reverse vaults over 6ft long and 3 foot tall box
Taught 1 hour of martial arts
Assisted teaching 1 hour of Parkour
First day working out since being sick. Still have a cough and stuffed nose, but I needed to do something. I did horrible in the workout. I used it to warmup for the training I had with Skipper and Amanda. I took me 30 minutes to get through everything. Handstands took a while b/c I can only hold them for 3 seconds.
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« Last Edit: February 05, 2008, 03:48:56 PM by Disciple »
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