Conditioning and abs

Kayla Baumgardner

Had a crappy night's sleep and felt like total shite today, but I needed to get in some conditioning this week, so I had to push myself. Even walking to the gym I doubted I'd be able to do anything challenging, but I felt that if I could at least get started I might be okay. That proved to be the case.

I just made this up on the spot, rather than my usual planning ahead.

3 circuits, 90 seconds rest in between

30 kettlebell swings (12kg)
15 burpees
15 lateral kettlebell swings per arm (8kg)
10 burpees
30 kettlebell swings (12kg)
5 burpees

Simple, but good enough to get the heart pumping. I was drenched in sweat by the end.

Ab rollouts - 3 x 20
Bicycle crunches - 3 x 30 per leg
Swiss ball pushups/rolls - 10, 10, 7
Leg raises - 3 x 12

Conditioning

Post-workout schweddy.

Second pre-soccer season conditioning workout.

4 circuits; 2 minutes rest in between each.

12 parallette jumps
15 burpees
30 mountain climbers
20 kettlebell swings
1 minute skipping

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3 x 20 shuttle runs (1 run = length of yoga room)

Conditioning

I wanted to get started on my conditioning program in preparation for my summer soccer season. It's been several months since I did any conditioning, so I knew this was going to be mentally tough. I'm going to make these more challenging over time, but today was just a mental warm-up.

3 circuits; 90 seconds rest
12 parallette jumps
15 burpees
30 kettlebell swings
10 punchbag shuttle runs

Jesus, I though my chest was going to explode. I knew the shuttle runs would be the hardest, but the burpees were surprisingly tough, too. I haven't done any for months, so it took a while to get any fluidity. Plus, I did some ab work yesterday so my core was nice and sore this morning.

200 x skipping rope skips

Leg extensions (burn)
75lb x 50

Conditioning

Four circuits:
Row 500m
30 kettlebell swings
30 box jumps
2 minutes skipping
30 ball slams
10 shuttle runs

This was one of those workouts where, at the halfway point, I wished I hadn't started it.

Conditioning and abs

My legs still feel a little tight after Monday's PT session, so I spent about 10 minutes stretching before I started training.

3 circuits:
12 x parallette jumps
20 x burpees
20 x kettlebell swings
100 x skips
10 x shuttle runs with punch bag

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Weighted sit-ups/Russian twists (2 twists per side)
10, 10, 10

Ab roll-outs - 10, 10, 10

Conditioning

Revisited one of Cosmo's personal training routines. Last time I did this, the weather wasn't as hot. The kettlebell part of this circuit was done in the parking lot, so I got some funny looks from people who were leaving the gym after their workouts. Dayum, I was sweating!

4 circuits with roughly 90 seconds rest in between:
30 x kettlebell swings
20 x kettlebell clean and presses
15 x kettlebell lateral raises per side
20 x kettlebell crunches
Run around the block

Conditioning and Abs

I had a fun, active morning today. I was cycling to the gym and as I went past Madi's house, she shouted out to me from her bedroom window. When I doubled back, she'd come downstairs, and she asked if I wanted to go for a bike ride with her. So before I even got to ABsolute Fitness, I'd already had a 45 minute warm up! I can't believe how quickly Madi's grown up. She can cycle without supervision now, as long as she doesn't go further than around the block.

4 circuits:
12 x parallette jumps
30 x kettlebell swings
30 x ball slams
2 minutes skipping
10 x sprints (one end of the yoga room and back equals one sprint)

I was one sweaty bastich by the end, and my quads were burning.

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Ab roll-outs - 3 x 10
Decline sit ups - 24, 15, 14
Bicycle crunches - 3 x 50 per leg

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I should be mowing the lawn, but I don't have any energy left.

Conditioning

One sweaty bugger.

Holy crap, this left me as a simpering puddle of sweat!

4 circuits:
30 kettlebell swings
20 box jumps
15 kettlebell lateral swings per side
2 minutes skipping
30 kettlebell crunches

It probably took me 10 minutes to put all the equipment away, just because I was so knackered.

Conditioning

Feels like ages since I was at the gym, but it's only been a week. I definitely needed a (mental) break, though, and I was able to push myself hard today. The conditioning circuits were done in the parking lot.

3 x circuit:
30 kettlebell swings
20 kettlebell squat and press
15 kettlebell lateral swings per arm
20 kettlebell swing and squat

Jog to the small park behind the gym, then sprint up the hill three times, and jog back to the parking lot.

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2 sets of 10 kettlebell / bodyweight crunches (straight and each side counts as 1 rep)

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3 sets of 15 barbell twists

Cosmo kicked my butt today, but it felt good to be training hard again. Clearly, the week-long break paid off.

Conditioning

4 circuits:
12 x parallette jumps
15 x clapping push-ups
20 x figure of 8 shuttle runs
30 x kettlebell swings
90 seconds skipping

Tried to do some snatches to finish off, but I simply had no energy left. This is probably due to the conditioning routine today, as well as all the shoulder work yesterday.

Conditioning and upper body

Christie Phillips

Another ass-kicking conditioning session to start the workout. Cosmo reckons I probably burned about 700 calories. Only 700?!

Circuit x 3; 60 seconds rest in between each
15 x inverted rows off parallettes
90 seconds skipping
10 x kettlebell swings per arm (alternating each rep)
12 x box jumps
2 x lengths of the yoga room, traveling lunges with 75lb barbell
2 minutes shuttle runs, starting from push up position

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Pyramid bench presses:
2 sets of 10 x 115lb, 8 x 125lb, 6 x 135lb, 10 x push-ups
30 seconds rest between each weight change; 1 minute rest between sets.

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Pyramid dips: 10, 8, 6
30 seconds rest between each round.

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Cosmo gave me a body fat test after today's session, and mine came out at 15.3%. That places me in the "Fitness" category, so I need to drop another 1.3% to sneak into "Athlete". That's a little bit higher than I expected, based on previous measurements and my regular "mirror test". I don't think I've put on any unwanted fat, so perhaps the discrepancy might be due to different measuring techniques (like weighing yourself on different scales). I'm not too bothered, as I feel great and I definitely feel like I'm getting stronger and fitter.

Conditioning

Another punishing conditioning routine, this time in the hot sun, as we trained in the parking lot.

4 circuits with roughly 90 seconds rest in between:
30 x kettlebell swings and squats
20 x kettlebell deadlifts and presses
15 x kettlebell lateral raises per side
20 x kettlebell crunches
Run around the block

When I looked in the mirror afterward, the combination of exercise and the hot sun made it look like my head was going to pop.

Conditioning

Clumsiest parallette jumps you're ever likely to see. Although, in my defence,
this was my fourth and final circuit, so I was bloody knackered!

Circuit x 4; 90 seconds rest in between each

12 x parallette jumps
15 x burpees
30 x kettlebell swings
10 x 40lb punchbag shuttle runs

Cycled to and from the gym, so I didn't feel like I needed to do anything else today!

Legs: Conditioning

I didn't have time for a full leg workout today, so I just did the conditioning part.

3 circuits; 2 minutes rest in between each:

3 x 4 parallette jumps
15 burpees
30 mountain climbers
20 ball slams @ 30lb
20 kettle bell swings (see below)
12 shuttle runs (1 run is from one end of the yoga room and back)

With the kettlebells, 1 rep = starting from one side, swing the kb in front with one hand, bring it down between my legs, switch hands, swing in front again and back between my legs, then out in front and finish on the opposite side.

There was a much younger gym member, doing some ab work in the yoga room while I did my third set, who said she was impressed by the intensity of this routine. Not bad for an old guy!

I would have liked to get some squats in too, but at least I had a painful bike ride back home.

Legs

Sweet mother of God, that has to be the toughest PT session I've ever had. As usual with Cosmo, I started with a conditioning circuit.

3 circuits; 2 minutes rest in between each:

3 x 4 parallette jumps
15 burpees (I nearly had a heart attack when I thought Cosmo said 50)
30 mountain climbers
20 ball slams @ 30lb
20 kettle bell swings (see below)
12 shuttle runs (1 run is from one end of the yoga room and back)

With the kettlebells, 1 rep = starting from one side, swing the kb in front with one hand, bring it down between my legs, switch hands, swing in front again and back between my legs, then out in front and finish on the opposite side.

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3 x back squat drop sets; 1 minute(ish) rest in between each:
10 reps at 130lb, 110lb, and 90lb

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2 x leg press drop sets; 1 minute rest in between
8 reps at 270lb, 180lb, and 90lb

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Finished with a cool down cycle on the stationery bike, then some stretching.

Conditioning and upper body

Goddamn box jumps! Started today's PT session with a punishing circuit. I'm not sure of the proper name for some of these moves.

3 sets:
35 kettlebell swings
25 kettlebell figure of eights
20 kettlebell crunches
1 minute of kettlebell bicycles (lying down, holding the weight up while doing cycle movements with my legs)
10 box jumps @ 28"

I took breaks when I needed to, in order to catch my breath. The box jumps were going well until I took a breather after four reps in the third and final set. When I went to move again, I couldn't get my feet off the ground! My mental block resurfaced. Despite Cosmo telling me not to think too much, that, of course, is exactly what I did. I eventually removed one step from each side so that I could finish off the last six reps, but even that felt like a mental hurdle. 

2 sets: Bench press pyramid
8 reps each @ 135lb, 115lb and 95lb

Lots of assists were needed!

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Concentration curls @ 25lb

That might seem light, but slooooow movements are a killer.

Conditioning and shoulders

A little bit heavier than the one I used...

Dayum! The first part if today's session was a killer! I knew I was in for a treat because Chris was laughing while Cosmo was telling me what he had planned.

Circuit:
3 x jumping over 4 parallettes
20 x 30lb ball slams
30 x kettlebell swings (don't know what the blue one weighs)
10 x 40lb punchbag shuttle runs

4 rounds; 90 seconds rest between rounds

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Seated dumbbell shoulder presses @ 30lb

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3 supersets:
10 x lateral raises @ 20lb
12 x front raises @ 15lb

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Resistance band punches - 5 minute burn

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Stretching

Back and arms

Christy Phillips

I had my first session with a new trainer, Cosmo, today. About 15 minutes in I was calling for my mother. Most of the routines used fairly light weights, but high reps in each set.

Deadlifts 3 x 10 reps @ 220lb

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Not sure what it is really called, but for the first move I placed the kettlebell in front of one foot, then reached across to grab it with the opposite hand. These movements weren't timed, but were all continuous, resting briefly when required.

Kettlebell circuit x 2 sets:
Lateral swing and raises x 15 reps per side
Skull crushers / leg and hip raises x 20
Swings x 30
Clean and press (switched to goblet squat for the second set)

Cosmo asked me to check my pulse between sets; it was 180. Bloody hell!

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Wide grip pull-ups with legs raised in front - 2 x 10

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Lateral pull-downs - 2 x 10

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Cable rows for five minutes @ 20lb

Yeah, that's damn light, but these were strict form reps, for a burning five minutes. Cosmo said this is to "finish off the muscles". Well, it damn well worked.

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Cool down and stretching

I'm hoping I die in my sleep, because I know my whole body is going to hurt like hell if I wake up tomorrow.

Full body (mostly upper)

Personal training with Paul

Note to self: The next time I see a workout online that I'd like to try, shut the hell up.

Rowing Helen
3 rft:
500 metre row
21 kettlebell swings @ 24kg
12 pull-ups (kipping)
Time = 19:11

I saw a CrossFit main site video yesterday, which showed some top level athletes doing a metabolic analysis. All the data was based on their reactions to a workout called Rowing Helen (the standard Helen uses running sprints, not rowing). Anyway, I thought it looked like an interesting challenge, so I asked Paul if I could do it with him sometime, as the rowing machines and kettlebells can only be used in a personal training session.

The kettlebells were the hardest part, and I no-repped a few times because I didn't get the weight overhead. In all three parts of the routine, it wasn't the weight that challenged me the most; it was my lack of breath. (Come to think of it, I can see why they chose this for a VO2 test). In the third round of rowing, I started off really slowly because I could hardly breathe, but I wanted to get moving. About halfway through, I started rowing 50 metres slowly, then 50 quickly, up until the end.

Not basing this on anything, but I thought I might get a time of circa 15 minutes. Still, I think I gave it everything to get 19:11, and it definitely required a lot of mental strength.

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4 rft:
10 incline dumbbell bench presses @ 40s
10 dips
Time = 16:47

Full body

Lots of different moves today. My wrist was hurting this morning and I was a bit concerned it might affect my workout, but other than at the beginning of the session, it didn't cause any problems.

Hang squat clean and thruster
65 x 5
85 x 5
95 x 4 (failed the fifth thruster when I leaned forward during the squat)
95 x 5
95 x 5

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Amrap 15
5 bench press @ 110
5 toes to bar
5 over the bench jumps @ 20" (per side)
Score = 7 rounds + 4 bench presses

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Russian kettlebell swings
16kg x 15
20kg x 15
24kg x 15
24kg x 15
24kg x 15