Day 9/63 – Workout Log – Conditioning / Biking
Today’s workout was Konditioning class at Kombat Arts. Linda runs this and it’s pretty much an hour of really tough boot-camp style drills. In other words, torture, ha. Here’s a list of what we did today – many of these were repeated a number of times and I missed a bunch, but you’ll get an idea of how the class goes:
- jogging
- sideways strides
- cariocas
- jogging
- crunches
- sprints
- backwards sprints
- wheelbarrows
- wheelbarrows with pushups
- backwards wheelbarrows
- jumping jacks
- ladder jumps
- sprints
- long jumps
- squat thrusts
- pull ups
- wide squats
- over / unders
- leg raises
- stretching
I had to stop a few times to catch my breath but I made it and I’ll be back every Tuesday now. I got home and hopped on the bike for a quick 3 km with Ozzy. He’s laying next to me passed out as I type this. I was pretty beat when I got back but I love taking him out for a bike ride. The big goofy grin on his face as he runs next to me makes it all worth it.
Ozzy - exhausted after his bike ride.
Day 49/63 – June 10th, 2008 Workout – Konditioning
Made it into Konditioning class today for a workout. I was thinking that it would be humid and hot like yesterday, but the weather was actually pretty nice today!
We started off the class with the outdoor run and I’m ecstatic because for the first time I was able to jog the entire 2.2km without stopping – over double what I could do a month ago. My shins and knees feel good too!
Today’s class was pretty brutal – we did a lot of ab work and Tabata push-up and squat drills. My arms felt completely useless after the push up drills. We finished off by doing the jump-over/crawl-under drill with partners and a weird synchronized leg lift / twist drill.
Came home and decided to skip a day of pull ups – my left forearm has been feeling pretty tender when I do them so I want to give it a break for a couple of days and then see how it feels.
Day 36/63 – May 29th, 2008 Workout – Konditioning
I was all ready to run outside at Konditioning class today, but for some reason we ended up skipping it. Darn… and I just love running ;) We did end up doing the normal indoor run for a warm up though.
After the warm up, we went into the hardest konditioning class I’ve ever gone to. We started off with some ab work: crunches, flutters, leg raises, etc. We then partnered up and did some really tough wheelbarrow drills. Each drill started at one side of the mats with one partner holding up the other partners legs, then we’d go from one side to the other and back, doing the following:
- walking on hands
- 5 push ups, walk on hands half-way, 5 push ups, walk on hands and then 5 more push ups, walk back
- clapping push ups to the end and walking on hands back
- 1 push up, pull along ground, 2 push ups, pull along ground up to 10
I only made it through the first 2 sets and not even halfway through the last 2. My chest and triceps were just killing me, which made the next set of drills even worse. They were sort of like a wheelbarrow, but in reverse, so we were walking on our hands backwards in a dip position. The first drill was to walk backwards on our hands, then the second drill threw in sets of 5 dips. I barely made it halfway through the first drill. My arms were just too sore to even keep myself balanced.
After that we did ab work with our partners. 1 partner would lay on the ground on their back and hold onto the other partners legs for leverage. We then did sets of leg raises, diagonal leg raises and leg raises with splits. I made it through these ones alright, but had to really push it at the end.
We finished off with some pull ups – hanging from our partners arms as they stood over us and chin ups on the bars.
Definitely the hardest class yet. I’ve never been happier that Friday is my rest day.
Here’s my total #’s for the day:
- 100 Push Ups
- 35 Pull Ups / Negatives
- 30 Chin Ups
- 40 Squats
- 20 Squat Jumps
- 60 Crunches
- 30 Oblique Crunches (each side)
- 80 Leg Raises
Day 34/63 – May 27th, 2008 Workout – Konditioning
I went to Konditioning class today and we had the usual brutal workout. Started off with some different jogging variations for a warm up and then did 4 sets of 25 push ups. I got through the first set fine, but the rest were tough and I only got through half of the other sets. It will come with time and enough training I’m sure. We also did a Tabata style drill for abs. 8 sets of 20 seconds of maximum effort with 10 seconds of rest in between. My abs felt like fire afterwards! After that we did some squats, more ab work, more push ups and a bunch of other random drills, including 1 legged squats.
I came home and setup my pull up bar then did 10 sets of 2 pull ups / 1 chin up. It is going slowly, but I am improving with those exercises. When I started I couldn’t do any kind of pull up and I could only do half a chin up. I’m just short of a full pull up now and can do chin up and a half. Doesn’t sound like much, but I’ll take it. Supposedly the biggest hurdle with these exercises is being able to do the first one, so we’ll see how it goes in the future.
As far as my workout goals went, I hit the following numbers – including what I did at class and then at home / in the morning. It won’t be an exact count either as some of it is from memory from class, but it should be +/- 5-10.
- 150 Push Ups
- 20 Pull Ups / Negatives
- 10 Chin Ups
- 60 Squats
- 20 Squat Jumps
- 150 Crunches
- 40 Oblique Crunches (each side)
- 100 Leg Raises
It was a good day. I really feel like if I stick to the plan I made today that I will achieve the goals I set out for at the beginning of the challenge.
Day 27/63 – May 20th, 2008 Workout – Konditioning Class
Today was Konditioning class at Kombat Arts. I’m starting to look forward to this class now. I really have to push myself just to make it through the hour and I like the challenge. On top of that, the intensity of the class will get me into good functional shape quickly.
Today’s class went better than the last two. My endurance is a little better and I’m sure that I’ll be in great shape after taking this class twice a week for a few months. We did a bunch of new drills today, which is another thing I like about the class. Every day is a new set of drills and exercises so it never gets stale.
On a crappy note – I tore both callouses on my big toes at class today which is never fun. It took me months of Muay Thai to build them up and it only took 3 days of Konditioning to tear them to shreds. Now I have to search for my tape before class tomorrow.