I had a great Sunday of exercise yesterday. Road my bike 12 miles or so and did a great workout at 24hr. I did the workout that John shared with me of rowing 4000meters and getting off on the 4 minute marks to do 20 strict pushups. The clock doesn’t stop for the pushups. It was brutal in the best way. When I was done I had to laugh at how different I’m probably perceived at 24hour fitness compared to recreate fitness. At 24 hour, I was easily the fittest and hardest working guy in the entire building. People were actually staring at me because I don’t think they had seen anyone ever work so hard on a Sunday at the gym. It felt really good on the ego and actually kept me going. I was later thinking about how different that is from my efforts at Recreate. I try my hardest at Recreate but I get dead last in EVERY WOD and I’m often the guy people are laughing at or worried about for consistently getting dead last even after giving it 100%. It doesn’t bother me to get last because I know I’m giving it 100% with 100% ROM but if it ever does get to me, I’ll just go to 24hour for a workout and a quick ego boost.
Didn’t log my diet but keeping calories, sugar, and grains pretty low with at least 200grams of protein a day. half of that coming from whey protein powder and half coming from whole foods(not the store). Already noticing a very slight decrease in body fat(or water weigth) which I’m happy about.
4 comments:
Next time @ 24:
30 on/30 "rest" dumbbell push press.
- 30 seconds db push press (max reps)
- 30 seconds "rest" with db in locked out position (overhead locked out)
4 rounds of that... if you can get someone to record your reps awesome if not no worries.
Dont be greedy with the weight! 25# is plenty!
Another favorite:
45# oly bar (empty is plenty)
1 back squat the first minute
2 back squats the second minute
3 back squats the third minute
Continue until you can no longer complete all the reps in the allowed minute (say when you cant do 20 in the 20th minute). Break up the reps any way you want. And I recommend reracking the bar each time you finish your reps instead of just standing there with the bar sitting on your back.
Having someone keep track of the clock makes this WOD much easier to do but you could do it on your own assuming you have a clock in a good spot (in front of you on the squat rack)
Having a med ball to squat to is recommended also.
This one will make walking "interesting" the next day
Don't let the silly people at Recreate get to you. You're super fit and I admire your philosophy.
sean, shoot me an email sometime.
childs.nick@gmail.com
I've chatted with Jeff V. We're thinking Next Friday sometime... not this Friday.
Nick
PS. The reason you sometime come in last is that you make an effort to do all of the reps properly and don't forget your crazy row time... that row time ain't no last place time.
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