A big shout out to my little brother, who turns 49 today.
Today’s Main Site Workout is a Hero, which typically honors a solider killed in combat. For the rest of us, the Workout means to kill us.
Here’s two scaled versions. Pick your poison.
2=>16 x 100-meter shuttle sprints
2=>16 hang squat clean thrusters or hang power clean-front squat-thrusters, 25#-35#/15#-25# dumbbells (lbs.)
(Convert to KG here)
1=>8 x 100-meter shuttle sprints
1=>8 hang power clean-front squat-thrusters, 25#-35#/15#-25# dumbbells
Let’s translate. Shuttle sprints: mark 100 meters, run back and forth 4 times as fast as you can.
For the hang power clean – look here. Get two dumbbells up by your collar bones/shoulders (“cleaned”), then do a front squat and power up to a thruster. Look here. This is one fluid movement.
Basically, this one sucks.
rest. which means do something outside, just for fun.
And take a peek at our new reference page Disciplina
Rest day. Unless you didn’t move yesterday. If you need to move, pick something from the last few posts that you skipped.
Nothing changes until something moves.
Today ran away from me. But I got to the gym in the middle and lifted. What’s your plan for today?
One of the coaches who has taught me a lot is Neghar Fonooni. I recommend her videos and workouts, particularly because she teaches kettlebell to a very high standard.
Here is an intermediate body weight workout for you to try today.
quickie intermediate bodyweight workout
How often should I train? How often should I rest?
Your body will tell you. However, your mind might try to convince you to stay on the couch. Listen to your body.
Overhead squats, PVC or dowel
Leg lifts on floor
- Mobility moves to prepare for the overhead squat: VIDEO
- Overhead Squat demo
- Leg lifts demo
Translated this means three rounds of descending repetitions. Set the timer. Work as quickly as you can (safely): 12 overhead squats with a PVC dowel (or broom stick),12 leg lifts, then 9 overhead squats, 9 leg lifts, then 6 squats, 6 leg lifts. Stop the timer. Write down your time.
Go outside for a walk. Maintain a brisk pace.
If you enjoy running, then go for a run. Alternate fast bursts with a recovery pace.
I’m running 10k this afternoon in The Hague Peace Run.
Intervals: 8 rounds of Pushups, Sit-ups and Squats.
Set your timer for 20 seconds work – 10 seconds rest.
During the work segment: AMRAP (as many repetitions as possible). (yes, work hard) (and count them so next time, you can notice how much you have improved).
20 seconds Pushups
10 seconds Rest
20 seconds Situps
10 seconds Rest
20 seconds Squats
10 seconds Rest
Repeat sequence 8 times.
No timer? No problem. Use this one.
You’re up next. Start already.
I want to track my food without spending lots and lots of time. I’ve used a lot of on-line diaries (for counting calories and “macros”). And I’ve used a paper journal from time to time. In our FB group, I asked for some suggestions. Yesterday, I tried several food tracking apps. On Sasha’s recommendation, I’m going to use MealLogger for a couple weeks and see if it “sticks”.
So far, what I like about MealLogger is it’s fast and flexible. I’ve installed it on my iPad and my Android phone. Plus it has a web platform too. I like the other tools but I’m not sure how many of them I will use. I don’t want to record the same date in a lot of different places. One feature I will use is setting targets for carbs and protein.
The other feature I like a lot is Groups. There is power in sticking with the herd. I read somewhere that “you reflect your friends” – weight, income, lifestyle, etc. I created a private 50Fit group on MealLogger. Please join me over there for food, fitness, and fun.
Some other apps I tried out:
My Diet Tracker. Very simple. Take a photo, make a note. That’s it. The app creates a chron feed. You can edit the date/time to change the order, but you cannot edit the text.
Yumget – has a lot of potential. I like the screens and features. But. It. Crashed. Every. Time. Deleted.
What are you using to stay mindful about your food choices?